Lean & Green Dinner Ideas

By: Claire Georgiou, Reboot Naturopath, B.HSc ND

Green vegetables are fabulous for so many different reasons. They are high in antioxidants, high in minerals, have the highest protein content than any other vegetable and they are low in calories and carbohydrates. Green vegetables are a great source of vitamins A, B, C, K, folate, iron, calcium, potassium and magnesium.

Greens offer a myriad of health benefits such as a reduced risk of many different types of cancer, heart disease, diabetes, obesity and other health conditions.

They also offer the added bonus of being great for weight loss and supporting a healthy metabolism. Greens are an easy weight loss solution because they help you to feel full and satisfied due to their high fiber, which can help reduce cravings. They also provide nutrients to help balance blood sugar and energy.

If you’re wanting to drop a few pounds or maintain your current healthy weight then you’ll want to add in lean and green meals  to the menu.

Simply by eating high nutrient-dense meals at night, which are also lower in calories and carbohydrates, you will be more successful in your health and weight goals and feel more energized the next day.

Dark greens include vegetables such as:

  • Kale
  • Broccoli
  • Dandelion greens
  • Swiss Chard (Silverbeet)
  • Spinach
  • Mustard Greens
  • Romaine lettuce
  • Bok choy
  • Endive
  • Brussel sprouts
  • Cabbage
  • Arugula

Ideally, 50 percent of your vegetable intake should be green with the other 50 percent representing other colors of the rainbow. Greens should be consumed throughout the day and can be easily consumed in green smoothies, green juices, vegetable breakfast bowls, salads, and plant-based meals at lunch and dinner.

The options for greens are truly endless. You can toss them in salads, casseroles, soups, stews, sauces, veggie burgers and frittatas. You can enjoy them steamed, sautéed, stir-fried, used as a wrap, or spiralized as pasta.

Making a habit of adding in one to two handfuls of chopped greens to all your meals is an easy and effective way to support your weight loss goals.

Try one of the lean and green dinner ideas tonight:

Kale Salad with Pine Nuts & Dried Cranberries
I love a good kale salad that has a nice dressing and interesting extras such as the pine-nuts. Making the majority of your plate vegetable based will support weight loss and nutrient intake.

Spicy Steamed Greens with Hemp Seeds
Make it large and enjoy this as a filling and nutrient dense meal with any healthy extras you might add.

Green Olive Pesto
Use this recipe as dinner base. The zucchini offers a very filling and lean green vegetable as a base to your meal, which you can top with a protein. Add a side salad for a super green meal.

Quick Skillet Beans and Greens
This great easy green-based meal is quick, easy and filling and of course great for weight loss. You can add extra greens to this easy and versatile dish or serve it with quinoa.

Summer Zoodle Primavera (Under 200 Calories)
I love zucchini pasta, it’s so low in carbohydrates compared to wheat and other grain based pastas while offering plant nutrient compounds. A great pasta replacement to help reduce any love handles.

Walnut Pesto Chard Wraps
Replace a wheat wrap with a piece of Swiss chard. It feels like a spring roll without the extra carb and calories. Serve with Roasted Vegetable Quinoa Salad.

Easy Light Spanakopita
Another dish that makes eating Swiss chard easy! This is a quick dish can be served on its own or paired with Greek Cannellini Bean & Vegetable Soup.

On a Juice-Only Reboot? Try these green juices for dinner.

Celery & Co.
Both celery and fennel are low-calorie foods that are high in minerals. Try this simple, subtle-flavored green drink as a nighttime meal.

Green Cabbage Tummy Soother
It’s easy to overlook cabbage as a wonderful juicing ingredient, but cabbage actually has a mild flavor when juiced, and pairs easily with apples and ginger.

Quick Quencher Pineapple Juice
Pineapple, cucumbers, celery and lemon come together in this green juice for a simple juice that won’t break the bank. Make this refreshing, quenching and satisfying juice tonight.

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Claire Georgiou, Reboot Naturopath, B.HSc ND

Claire Georgiou is an Australian Naturopath, Nutritionist and Herbalist who has completed a Bachelor of Health Science (Compl. Medicine) and an Advanced Diploma of Nutrition, Naturopathy and Herbal Medicine. She has more than 14 years of clinical experience specializing in liver disease, autoimmune disease, thyroid conditions, diabetes, insulin resistance, digestive disorders, chronic infections, children’s health, fertility and pregnancy care. Claire consults in private practice in Sydney and also offers consults out of area and is an accredited member of the Australian Traditional Medicine Society. Claire has worked closely for many years with Dr. Sandra Cabot, who is known as the “Liver Cleansing Doctor” and has written more than 25 health related books. Claire writes health related articles, creates healthy recipes and is one of the nutritionists who runs our Guided Reboot programs.

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