Best Foods For Weight Loss | Dinner

These dinner ideas from the renowned Pritikin Longevity Center are perfect not only for losing weight but also for optimal health.

Plus, when you see all the filling food you’ll be enjoying, you’ll understand why the physicians, nutritionists, and other faculty at Pritikin always tell their guests: “You’ll never have to diet and feel crazy-hungry again.”

Salsa Chicken is a great dinner choice for weight loss

This Salsa Chicken (so easy to make!) is one of our best dinners for weight loss. For fajitas, ladle some into corn tortillas with sliced green bell peppers and onions, raw or sauteed. Yum!

Best Dinners For Weight Loss

Think healthy, weight-reducing food is boring? Think again! Pritikin’s award-winning chefs know all the secrets for turning healthy food into “Wow, this tastes fantastic!” food.

But sure, it doesn’t happen overnight. Your taste buds may be slow to change, and there’s a reason for that. Most people develop what physicians at Pritikin describe as a “sugar tooth,” “fat tooth,” or “salt tooth.”

Enjoy dinners that scream flavor while losing weight.

How can the fresh, natural flavors of whole foods compete with flavor screamers like sugar? That’s why health retreats like Pritikin are so valuable. They give your taste buds a chance to adapt to new pleasures.

“Flavor Screamers”

In a hyperprocessed culture like America, we’ve been getting the bulk of our calories from “flavor screamers” like grease, sugar, and salt for so long that when they’re taken away, our taste buds, at least initially, struggle to perceive the flavors of anything subtler. Everything tastes “blah.”

That’s why a health vacation at resorts like Pritikin is so beneficial. The retreat gives people time away from screamingly sweet, uber-fatty, salt-drenched food so that their palates have a chance to rediscover the good flavors of pure food.

That shift is priceless.

Explains Seth Marquit, MD, Pritikin’s Medical Director: “Pritikin people enjoy their food as much as they did in their pre-Pritikin days. Now, it’s just different food.”

“I used to crave bacon”

Last week at the health resort, a frequent guest summed it up well. “I’m actually happy with what I’m eating now,” he said. “I used to crave bacon. Now I wake up every morning craving a big bowl of oatmeal with raspberries… Me!

“Here at Pritikin I learned how to turn what I should do into something I actually want to do.”

Best Foods For Weight Loss

If a vacation at Pritikin isn’t an option right now, get started in your own kitchen with these best dinners for weight loss.

Keep at it, doing your best every day to eat Pritikin-style, and by week’s end you’ll likely be on the road to a whole new world of deliciousness.


Best Dinners For Weight Loss
Thai-Style Vegetable Stir Fry

We think that ordering a veggie main dish when eating out is good for our waistlines. But often, that’s not the case.

A Coconut Curry Vegetable entrée at P.F. Chang’s, for example, ratchets up a belt-busting 1,050 calories and 24 grams of artery-damaging saturated fat (that’s more than you’d get in a 13-ounce rib-eye at Outback’s Steakhouse.)

Take in only about one-fourth the calories and zero saturated fat with this hands-down dinner favorite among guests at the Pritikin Longevity Center – Thai-Style Vegetable Stir Fry.

Ladle your stir fry over a generous serving of brown rice.

Thai Stir-Fry Recipe
Thai-Style Vegetable Stir Fry
Votes: 1
Rating: 5
Rate this recipe!
Print Recipe
Add to Shopping List
This recipe is in your Shopping List
Add to Meal Plan:
This recipe has been added to your Meal Plan
Servings Prep Time
4 people 30 minutes
Cook Time
10 minutes
Servings Prep Time
4 people 30 minutes
Cook Time
10 minutes
Thai Stir-Fry Recipe
Thai-Style Vegetable Stir Fry
Votes: 1
Rating: 5
Rate this recipe!
Print Recipe
Add to Shopping List
This recipe is in your Shopping List
Add to Meal Plan:
This recipe has been added to your Meal Plan
Servings Prep Time
4 people 30 minutes
Cook Time
10 minutes
Servings Prep Time
4 people 30 minutes
Cook Time
10 minutes
Ingredients
Servings: people
Units:
Instructions
  1. In a wok or nonstick skillet, sauté garlic and ginger until glossy.
  2. Add apple juice, mustard, and half of vegetable stock, stirring to combine.
  3. Add remaining ingredients (except cornstarch and water). Sauté for 5 minutes.
  4. Whisk cornstarch in water, and add to thicken stir fry.
Share this Recipe

Salad Greens With “Pritikin Potion”

To accompany your stir fry and brown rice, make a big salad of assorted greens tossed with “Pritikin Potion” salad dressing. “Everyone loves this salad dressing,” smiles Pritikin’s Director of Nutrition Kimberly Gomer, MS, RD.

And it’s so easy to make. Simply whisk together a little rice vinegar, wasabi, and freshly grated ginger.


Best Dinners For Weight Loss
Black Bean Burgers and Steak Fries

Pritikin Black Bean Burgers are real easy to prepare. See recipe below. But if you’re short on time, pick up pre-made, frozen veggie burgers at the market. Just make sure they’re not loaded with sodium and saturated fat. (Many are.)

A good choice is Trader Joe’s Quinoa Cowboy Veggie Burgers with Black Beans and Roasted Corn (280 mg of sodium and 1 g of saturated fat per patty).

Another good choice is Boca Original Vegan Veggie Burgers (280 mg of sodium and 0 g of saturated fat per patty).

Sweet Potato and Black Bean Burgers recipe
Black Bean Burgers
Votes: 1
Rating: 5
Rate this recipe!
Print Recipe
Add to Shopping List
This recipe is in your Shopping List
Add to Meal Plan:
This recipe has been added to your Meal Plan
Double or triple the batch of these bean burgers and freeze them for easy lunches, dinners, and snacks in the future. When you're enjoying bean burgers, you're not only saving yourself from the plaque-building saturated fat of regular hamburgers, you're also improving your heart health because beans, all beans, are rich in soluble fiber, which actively lowers blood cholesterol.
Servings Prep Time
4 patties 30 minutes
Cook Time
5 minutes
Servings Prep Time
4 patties 30 minutes
Cook Time
5 minutes
Sweet Potato and Black Bean Burgers recipe
Black Bean Burgers
Votes: 1
Rating: 5
Rate this recipe!
Print Recipe
Add to Shopping List
This recipe is in your Shopping List
Add to Meal Plan:
This recipe has been added to your Meal Plan
Double or triple the batch of these bean burgers and freeze them for easy lunches, dinners, and snacks in the future. When you're enjoying bean burgers, you're not only saving yourself from the plaque-building saturated fat of regular hamburgers, you're also improving your heart health because beans, all beans, are rich in soluble fiber, which actively lowers blood cholesterol.
Servings Prep Time
4 patties 30 minutes
Cook Time
5 minutes
Servings Prep Time
4 patties 30 minutes
Cook Time
5 minutes
Ingredients
Servings: patties
Units:
Instructions
  1. In a food processor, puree one cup of the black beans.
  2. Mix puree and remaining ingredients, including whole beans, in a bowl until well combined.
  3. Make into ½-cup-size balls and flatten into patties.
  4. In a large, hot, nonstick skillet, spray a small amount of oil spray. Sauté each patty on both sides until hot.
Share this Recipe

Steak Fries

You’re going to love these! Lots of chewy, crispy, fry-style flavor but without the oil, salt, and ridiculously high calorie density of regular fries.

To serve 4, bake 3 or 4 Russet potatoes the day before. Cool them overnight in the fridge. (That’s right, you want cooked potatoes that have had a chance to cool completely.)

Then, about 20 minutes before sitting down to eat, turn on your broiler. While the broiler is heating up, slice your potatoes into steak wedges. Place them on a nonstick pan and shake a bit of no-salt seasoning over them, such as Spice House’s California Seasoned Pepper Blend or Pritikin All-Purpose Seasoning.

Then, slip your steak fries under the broiler. They’re done when you see them starting to crisp up.

Garlic-Roasted Brussel Sprouts

Add green gourmet magic to this dinner with these luscious Garlic-Roasted Brussel Sprouts.

Don’t want to mess with cleaning and halving Brussel sprouts? Nowadays, you don’t have to. Many supermarkets sell packages of trimmed, pre-cleaned, halved sprouts.

Garlic-Roasted Brussels Sprouts Recipe
Garlic-Roasted Brussels Sprouts
Votes: 1
Rating: 5
Rate this recipe!
Print Recipe
Add to Shopping List
This recipe is in your Shopping List
Add to Meal Plan:
This recipe has been added to your Meal Plan
When a platter of these scrumptious Garlic-Roasted Brussels Sprouts are put out in the snack buffet at the Pritikin health resort, they’re gone (not one left!) within five minutes.
Servings Prep Time
8 servings 25 minutes
Cook Time
20 minutes
Servings Prep Time
8 servings 25 minutes
Cook Time
20 minutes
Garlic-Roasted Brussels Sprouts Recipe
Garlic-Roasted Brussels Sprouts
Votes: 1
Rating: 5
Rate this recipe!
Print Recipe
Add to Shopping List
This recipe is in your Shopping List
Add to Meal Plan:
This recipe has been added to your Meal Plan
When a platter of these scrumptious Garlic-Roasted Brussels Sprouts are put out in the snack buffet at the Pritikin health resort, they’re gone (not one left!) within five minutes.
Servings Prep Time
8 servings 25 minutes
Cook Time
20 minutes
Servings Prep Time
8 servings 25 minutes
Cook Time
20 minutes
Ingredients
Servings: servings
Units:
Instructions
  1. Preheat oven to 400 degrees F.
  2. Fill a large stockpot with water and bring to a boil on the stove. Add baking soda, then Brussels sprouts. Turn off the flame and let sit for 2 minutes.
  3. Drain water. In a large bowl, toss Brussels sprouts with garlic and Pritikin All-Purpose Seasoning.
  4. Place Brussels sprouts on a large nonstick baking tray and bake at 400 degrees for 15 minutes, shaking the pan once or twice to brown the sprouts evenly. Serve.
Recipe Notes

* Pritikin All-Purpose Seasoning can be purchased online at the Pritikin Store.

Share this Recipe

Best Dinners For Weight Loss
Slow-Roasted Salmon With Fennel and Citrus

Slow but oh-so easy and tantalizing! Pair your salmon with steamed baby spinach and a healthy, low-calorie-dense side like a baked potato, corn on the cob, or a whole grain like farro, wild rice, or whole-wheat couscous.

Slow-Roasted Salmon With Fennel and Citrus Recipe
Slow-Roasted Salmon With Fennel and Citrus
Votes: 1
Rating: 5
Rate this recipe!
Print Recipe
Add to Shopping List
This recipe is in your Shopping List
Add to Meal Plan:
This recipe has been added to your Meal Plan
Servings Prep Time
8 people 25 minutes
Cook Time
40 minutes
Servings Prep Time
8 people 25 minutes
Cook Time
40 minutes
Slow-Roasted Salmon With Fennel and Citrus Recipe
Slow-Roasted Salmon With Fennel and Citrus
Votes: 1
Rating: 5
Rate this recipe!
Print Recipe
Add to Shopping List
This recipe is in your Shopping List
Add to Meal Plan:
This recipe has been added to your Meal Plan
Servings Prep Time
8 people 25 minutes
Cook Time
40 minutes
Servings Prep Time
8 people 25 minutes
Cook Time
40 minutes
Ingredients
Servings: people
Units:
Instructions
  1. Pre-heat oven to 275∞ F. Lightly mist with oil spray the bottom of a shallow 3-quart baking dish (such as a 9- by 13-inch Pyrex dish).
  2. In the baking dish, toss together the first 5 ingredients (through dill). Season with black pepper.
  3. Season salmon with Pritikin Fish Seasoning and place on top of fennel mixture.
  4. Roast until salmon is just cooked through, about 30 to 40 minutes.
  5. Transfer salmon to a platter, breaking it into large pieces as you go. Don’t worry about perfect portions. Just keep in mind that one serving, whether made up of 1 or 2 pieces, is about the size of the palm of your hand.
  6. Spoon fennel/citrus mixture from baking dish over salmon pieces. Discard dill sprigs. If desired, season with more fish seasoning and black pepper. Top with a few fresh dill sprigs.
Share this Recipe

Best Dinners For Weight Loss
Salsa Chicken and Cauliflower Crumbles

For dinners that are both tasty and pound-shedding, pull out that crockpot that’s been tucked away in the kitchen cupboard for years and make this super-easy Salsa Chicken.

Salsa Chicken is a great dinner choice for weight loss
Salsa Chicken
Votes: 2
Rating: 4
Rate this recipe!
Print Recipe
Add to Shopping List
This recipe is in your Shopping List
Add to Meal Plan:
This recipe has been added to your Meal Plan
Here’s the easiest recipe ever! This Salsa Chicken has just two ingredients: chicken breasts and salsa. (Do read labels to make sure you’re getting low-sodium or no-salt-added varieties of salsa.) What an easy way to shed weight and live well!
Servings Prep Time
4 per 1 pound of chicken 2 minutes
Cook Time
4 hours
Servings Prep Time
4 per 1 pound of chicken 2 minutes
Cook Time
4 hours
Salsa Chicken is a great dinner choice for weight loss
Salsa Chicken
Votes: 2
Rating: 4
Rate this recipe!
Print Recipe
Add to Shopping List
This recipe is in your Shopping List
Add to Meal Plan:
This recipe has been added to your Meal Plan
Here’s the easiest recipe ever! This Salsa Chicken has just two ingredients: chicken breasts and salsa. (Do read labels to make sure you’re getting low-sodium or no-salt-added varieties of salsa.) What an easy way to shed weight and live well!
Servings Prep Time
4 per 1 pound of chicken 2 minutes
Cook Time
4 hours
Servings Prep Time
4 per 1 pound of chicken 2 minutes
Cook Time
4 hours
Ingredients
Servings: per 1 pound of chicken
Units:
Instructions
  1. Put chicken breasts on bottom of the crockpot. Pour salsa over the top of the chicken, enough to cover the chicken about one-half inch.
  2. Turn on the crockpot. Settings can vary (do read the manual of your particular crockpot). Generally, you want to set the temperature to LOW. In three to four hours the chicken breasts should be moist and nicely cooked.
  3. When they're cooked, remove the crockpot lid and with a fork shred the breasts so that the salsa soaks in everywhere.
  4. Put the lid back on and let the shredded chicken sit there in the nice warm crockpot for a few minutes, heat turned off, while you get the rest of dinner ready.
Recipe Notes

Your deliciously juicy chicken can be used in all sorts of ways:

  • Make fajitas by ladling some of your chicken into corn or whole-wheat tortillas with sliced green bell peppers and onions, stir-fried or raw.
  • Use your Salsa Chicken as a topping over a big green salad (you don’t even need salad dressing) laced with sliced radishes and cucumbers, or any crunchy-style veggies you have on hand.
  • Ladle your chicken over a cooked whole grain like brown rice. It works really well as a potato topper, to.
  • Or whip up a super easy Mexican-style soup by adding your Salsa Chicken to a pot on the stove with some low-sodium chicken broth, pinto beans (canned, no salt-added), and corn (just pour in a cup or so from a bag of frozen corn). Heat your soup for about 15 minutes, and enjoyo.

Share this Recipe

Fajitas

To make fajitas, ladle some of your chicken into corn or whole-wheat tortillas with sliced green bell peppers and onions, raw or sauteed.

Cauliflower Crumbles

Round out your dinner with a generous side of Cauliflower Crumbles. (One cup is just 40 calories.)

Chop up your own crumbles from a head of fresh cauliflower, or pick up something new in the refrigerator case of your market: a bag of Green Giant’s Fresh Cauliflower Crumbles.

Green Giant’s Cauliflower Crumbles are already washed, chopped, and ready to cook. Steam them in their pouches. Or pour out as much as you want in a nonstick saute pan shimmering hot with a teaspoon of canola or olive oil. Stir your crumbles until they start to brown slightly.

Then, season them with fresh lemon juice, or salsa ladled out of your Salsa Chicken crockpot, or a little Pomegranate Balsamic Dressing. This dressing, another creation of the talented chefs at Pritikin, has no fat, no salt, and no added sugar. Just tons of deep, rich flavor.

Pomegranate Balsamic Dressing Recipe
Pomegranate Balsamic Dressing
Votes: 1
Rating: 5
Rate this recipe!
Print Recipe
Add to Shopping List
This recipe is in your Shopping List
Add to Meal Plan:
This recipe has been added to your Meal Plan
No fat. No salt. No added sugar. Just deep, rich, lip-smacking flavor. Who says healthy salad dressings have to be ho-hum?
Servings Prep Time
16 people 10 minutes
Cook Time
0 minutes
Servings Prep Time
16 people 10 minutes
Cook Time
0 minutes
Pomegranate Balsamic Dressing Recipe
Pomegranate Balsamic Dressing
Votes: 1
Rating: 5
Rate this recipe!
Print Recipe
Add to Shopping List
This recipe is in your Shopping List
Add to Meal Plan:
This recipe has been added to your Meal Plan
No fat. No salt. No added sugar. Just deep, rich, lip-smacking flavor. Who says healthy salad dressings have to be ho-hum?
Servings Prep Time
16 people 10 minutes
Cook Time
0 minutes
Servings Prep Time
16 people 10 minutes
Cook Time
0 minutes
Ingredients
Servings: people
Units:
Instructions
  1. Combine all ingredients in a blender. Blend until thickened.
  2. Store remaining dressing in refrigerator.
Share this Recipe

Best Dinners For Weight Loss
Super-Easy Ancient Grains

We all know we should be eating more whole grains. For losing weight, their high-fiber, high-water content delivers a healthy, filling volume of food without loading us up with a lot of calories.

But for many of us, the 40 to 60 minutes of simmering time on the stove is 40 to 60 minutes we don’t have.

Enjoy a dinner of ancient grains as part of your weight loss plan.

Whole grains are best foods for weight loss because their high-fiber, high-water content delivers a healthy, filling volume of food without loading us up with a lot of calories.

One solution used by many Pritikin alumni is a rice cooker with a brown rice setting. It’s a great “set and forget” whole-grain machine. You cook up a big batch on Sunday, refrigerate it, and then reheat portions in the microwave throughout the week.

And sure, there are ready-in-minutes packets, but they’re often shot through with calorie-dense oils and sodium (often about 700 mg of sodium per serving, which is about half the sodium most of us should have for the entire day).

But low-calorie-dense, no-salt-added varieties are now starting to pop up in markets, like Engine 2 Plant-Strong’s Ancient Grains Blend, currently available at Whole Foods stores in the frozen section.

3 Minutes in the Microwave

Cooking these Ancient Grains couldn’t be simpler. Just break open the bag and put the grains in a glass bowl with 2 tablespoons of water, cover, and microwave for about 3 minutes. That’s it.

Out comes a perfectly cooked blend of farro, quinoa, brown rice, red lentils, and black barley.

Dinner Ideas

Season your Ancient Grains any way you’d like.

Got any veggies in the fridge or freezer? Add them to your cooked grains. Nice choices would include shredded cabbage, chopped celery, diced shallots, sliced carrots, and/or mushrooms. Then, add a touch of curry and minced, sauteed garlic.

Or take leftovers, such as the Thai-Style Vegetable Stir-Fry in this article, and blend them with your Ancient Grains.

Wow! In no time, you’re sitting down to a heaping plate of food that’s satisfying, best for weight loss, and best in nutrition.

All the above are what Pritikin living is all about.

Health Resort

Take life to the next level, and be all that you can be. That's what a vacation at Pritikin is all about. Live better. Look better. Best of all, feel better.

All-Inclusive Program

Since 1975, 100,000+ people have come to Pritikin. We are the longest-running, most scientifically documented health resort in America.

Rooms and Suites

Our newly renovated guest rooms at the health resort are spacious, serene, and amenity-rich. Each has a gorgeous garden view.

Book a Stay

A stay with us will change your life!
book now

Success Story

I'm back to my high school weight!
read story

For Questions & Reservations Call

Get more information via email

  • This field is for validation purposes and should be left unchanged.

Pritikin Newsletter

Every week we send out our email newsletter with recent articles, new recipes, special promotions, and upcoming events. Sign up today!