Healthy and light dinner ideas for easy weight management

The good weather arrives and the first outings to walk and exercise after confinement, and suddenly we are more aware that the isolation by coronavirus has left some sequels, one of them has been, for many of us, weight gain. If you want to get rid of those inopportune quarantine companions, you should start taking more care of your diet, especially at the last meal of the day. We give you three ideas for healthy, original and delicious dinners from @realfooding created by nutritionist Carlos Ríos.

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Zucchini spirals with avocado and egg sauce

We love spiralized vegetables, it is a perfect trompe l'oeil to eat pasta at any time without remorse, even at night. You can use any healthy homemade sauce to bring the dish to life, a textured soy or chicken bolognese sauce, a pistachio pesto, homemade tomato sauce with tuna … Or make a sauce like this avocado loaded with nutrients accompanying your spiral vegetables and an egg to add protein to the dish.


  • 1/2 zucchini
  • 1 egg
  • Salt
  • Pepper
  • EVOO
  • For the sauce:
  • 1/2 avocado
  • 1 tablespoons of cream cheese
  • EVOO
  • 2-3 walnuts or pistachios
  • Lemon juice
  • 1 clove garlic
  • Coriander
  • Salt
  • Pepper
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Elaboration: Begin spiraling the zucchini with the help of a mandolin or a specific tool such as a spiralizer and reserve on a plate. Prepare the avocado sauce by adding in a bowl half avocado, cream cheese, juice of half a lemon, EVOO, minced garlic clove, coriander, walnuts, salt and pepper to taste and grind with your food processor or mixer until you get a homogeneous paste. Finally prepare the poached egg and serve on top. You can boil the zucchini for a minute or serve it raw to give the dish a crispy touch. Voilà! Dinner ready in a jiffy, rich, healthy and light.

Cachapas with cheese and jackfruit

A cachapa is a kind of pancake made from corn very typical in South American countries and from @realfooding they propose a very interesting variation adding a fruit that is increasingly known in our country and is widely used in vegan diets as a substitute meat: jackfruit. Jackfruit is a very versatile fruit in the kitchen that works very well in both sweet and savory dishes.. Its fruit is fleshy and with great nutritional value. If you have not tried it yet or do not know how to include it in your menus, this idea is a good start to do so and you will fall in love with this formidable fruit.


  • For the mass:
  • 400 g canned corn
  • 1 egg
  • 1 tablespoon of EVOO
  • (Optional: if you need to adjust the consistency you can add 1 tablespoon of corn or oatmeal)
  • For topping:
  • 400g jackfruit
  • 1/2 onion
  • 1/2 red pepper
  • 1/2 leek
  • 200 g of crushed tomato
  • EVOO
  • Salt and spices to taste
  • Cottage cheese or cottage cheese
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Elaboration: Drain the corn and process it in a grinder or mixer until it is a lumpy dough, not completely crushed. Add a beaten egg, a tablespoon of EVOO and salt. Mix and cook over medium-low heat and with una dose of patience because these pancakes are thicker than normal and take a little longer to make. Let's go with the topping. Prepare a sauce with onion, leek and pepper, add the dismembered jackfruit, fry and add the crushed tomato. Cook it for about 10 minutes so that the flavors are integrated. In your pancakes put the cheese and the sofrito on it and you have your dinner ready! With a dinner like this you will not get bored, who said that in order to lose weight you had to deprive yourself of such delicious dishes?

Smoked tofu with mango sauce

We have set out to give your dinners an exotic touch now that we cannot travel so let's go to Asia from the table with a delicious recipe with clear oriental inspiration. It is a very satisfying and really different and delicious dish. Surely if you repeat the test.


  • 150 g tofu
  • 50 g onion
  • 150 g mushrooms
  • 60 g mango
  • Paprika
  • 5 ml apple cider vinegar
  • 10 ml soy sauce
  • 1/2 glass of vegetable broth or water
  • 50 ml coconut milk
  • Lemon or lime zest
  • Salt
  • EVOO
Instagram @realfooding

Elaboration: First prepare the ingredients, cut and wash the mushrooms, cut the onion and the top and peel and chop the mango. Drain the tofu to remove excess water by wrapping it in kitchen paper and pressing. Then marinate it in a bowl with the vinegar, soy and paprika for 5 minutes.

In a hot frying pan, brown the tofu on both sides and reserve. Sauté the onion and when it is flat, add the mango. When it is soft add the coconut milk and the vegetable broth (or the water) and let it cook for a few minutes. Then you can either leave it as it is, or grind it all with the mixer to make a sauce. Sauté the mushrooms in the same skillet, together with the lemon zest and salt. Now you can assemble the plate with your three elements, diced grilled tofu, mango sauce and sauteed mushrooms. Fasten your bibs!

Remember that to control weight, the ideal is to combine a healthy diet with frequent physical exercise and a good rest. Dinners are very important to get rid of extra kilos, advance dinner time to go to bed with the digestion done and prepare delicious, healthy and light dishes to ensure adherence to the diet and not succumb to cravings or binge eating. With these ideas you are sure to be able to include new flavors in your diet and lose the extra weight that you have been able to catch in the quarantine very easily, because you do not always have to show off and suffer. Bon appétit!

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