9 Dinner Ideas Packed With Healthy Fats for Weight Loss

Dinner is a time to refuel and unwind after a long day, so picking a recipe that’s both satisfying and nutritious is key. When it comes to achieving this balance, healthy fats emerge as your best choice. 

Not only do healthy fats enhance the richness and flavor of recipes, but they also regulate satiety by triggering the release of hormones like peptide YY (PYY), according to an article in the Journal of Obesity & Metabolic Syndrome. This signals fullness to the brain and may help reduce the urge to overeat. Additionally, you need healthy fats in your diet to absorb certain fat-soluble vitamins like vitamin D.

Below, these nine dinner recipes burst with delicious flavors and feature healthy fats from sources like salmon, avocado, walnuts, or olive oil, helping you end the day feeling content and nourished.

1. 5-Ingredient Teriyaki Baked Salmon

According to the Dietary Guidelines for Americans, about 75 percent of Americans meet or exceed the recommendation for consuming meats, poultry, and eggs. However, almost 90 percent aren’t eating the recommended amount of seafood, which is at least 8 ounces per week.

That’s where this recipe comes in handy! It’s a simple five-ingredient dish starring salmon alongside roasted broccoli. If there’s room left in your daily calorie budget, pair it with a whole grain like whole wheat couscous for a well-rounded dinner.

2. Easy Smashed Chickpea Feta Avocado Sandwiches 

Whoever said sandwiches are just for lunch clearly hasn’t tried this flavor combination yet. This chickpea feta avocado sandwich is nutrient-packed and perfect for those nights when you don’t feel like cooking. In a single bowl, you can whip together a healthy spread filled with fiber and healthy fats. Even better, research published in the Journal of Food Science and Technology reveals that chickpeas, the main ingredient, help people eat fewer calories and feel more full — making this recipe a no-brainer to support your weight loss efforts.

3. Wonderful Walnut Burger

Are you craving a burger? Consider trying this walnut-based option instead of the usual red meat. Research published in Nutrition Journal suggests that including walnuts regularly in a reduced-calorie diet can help with weight loss. Additionally, those who ate a walnut-enriched diet experienced more favorable effects on LDL cholesterol levels and systolic blood pressure compared to those on a standard low-calorie diet. Adding walnuts to your dinner is a simple yet effective way to elevate both flavor and nutrition.

4. Maple-Glazed Tempeh 

If you haven’t tried tempeh yet, consider this recipe your invitation. Tempeh, derived from fermented soybeans, offers a delicious, gut-friendly, plant-based protein to eat at dinnertime. Research published in the American Journal of Clinical Nutrition finds that eating sufficient protein, especially from plant sources, supports healthy aging and better overall health in middle-aged women. 

5. Crispy Baked Tofu Wraps 

Wrap up your day with this crispy baked tofu wrap. Tofu is made from soybeans, which are naturally rich in healthy fats, both polyunsaturated and monounsaturated. A study in the Journal of Human Nutrition and Dietetics reveals that a diet rich in soy protein can help with weight loss and overall health, especially for those diagnosed with polycystic ovarian syndrome (PCOS). This weight-loss-friendly recipe offers a good balance of protein, starch, healthy fats, and fiber. 

6. Vegan Avocado Sushi Roll

Avocados, one of the most popular healthy fats, can enhance just about any dish — and these vegan sushi rolls are a prime example. Research published in Current Developments in Nutrition suggests that eating one avocado per day not only supports weight loss, but also promotes better intestinal microbiota and reduces pro-inflammatory and metabolic markers. 

7. Kale, Radicchio, and Apple Salad With Walnut Dressing

You can’t go wrong when you end the day with a large bowl of leafy greens. And while it’s common to add nuts to a salad, have you ever tried blending them into a dressing? This recipe creates a dressing by combining walnuts, avocado oil, apple cider vinegar, maple syrup, cinnamon, and salt. Interestingly, if you’re not one to eat nuts regularly, you should know that a study published in Nutrients found that adding just one ounce (28.35 grams) of walnuts to your diet can make it much more nutritious.

8. Grapefruit Baked Salmon

Grapefruit isn’t just for breakfast anymore. This zesty citrus fruit stars in a remarkable chimichurri sauce that’ll leave you craving this weight-loss-friendly recipe multiple times a month. And that’s a good thing! Research published in the Journal of Food Composition and Analysis suggests that regularly consuming seafood eight times or more per month may lead to a healthier lifestyle with improvements in BMI, waist circumference, blood lipids, and blood pressure.

9. Tuna-Stuffed Avocados

Ever finish your dinner only to feel hungry again shortly afterward? It can be frustrating, especially when you’re watching your calorie intake. But here’s a simple trick backed by research: Instead of loading up on carbs, try swapping them out for fats and fiber, especially from avocados. A study in Nutrients shows this can help you feel fuller, thanks to a hormone called PYY. Our tasty tuna and avocado dish requires no cooking and is packed with healthy fats, lean protein, and fiber, making sure you stay satisfied long after dinner ends.

Editorial Sources and Fact-Checking

• Moris JM et al. Nutrient-Based Appetite Regulation. Journal of Obesity & Metabolic Syndrome. June 30, 2022.
• Reddy P et al. Biochemistry, Fat Soluble Vitamins. StatPearls [Internet]. September 19, 2022.
• Dietary Guidelines for Americans, 2020-2025. U.S. Department of Agriculture. December 2020.
• Zafar TA et al. Chickpeas Suppress Postprandial Blood Glucose Concentration, and Appetite and Reduce Energy Intake at the Next Meal. Journal of Food Science and Technology. March 2017.
• Rock CL et al. Walnut Consumption in a Weight Reduction Intervention: Effects on Body Weight, Biological Measures, Blood Pressure and Satiety. Nutrition Journal. December 4, 2017.
• Ardisson Korat AV et al. Dietary Protein Intake in Midlife in Relation to Healthy Aging. American Journal of Clinical Nutrition. February 2024.
• Karamali M et al. The Effect of Dietary Soy Intake on Weight Loss, Glycaemic Control, Lipid Profiles and Biomarkers of Inflammation and Oxidative Stress in Women With Polycystic Ovary Syndrome: A Randomised Clinical Trial. Journal of Human Nutrition and Dietetics. August 2018.
• Henning SM et al. Hass Avocado Inclusion in a Weight-Loss Diet Supported Weight Loss and Altered Gut Microbiota: A 12-Week Randomized, Parallel-Controlled Trial. Current Developments in Nutrition. June 12, 2019.
• Bitok E et al. Effects of Long-Term Walnut Supplementation on Body Weight in Free-Living Elderly: Results of a Randomized Controlled Trial. Nutrients. September 18, 2018.
• Church H et al. Associations Between Seafood Intake Frequency and Diet and Health Indicators Among U.S. Adults: NHANES 2011–2016. Journal of Food Composition and Analysis. September 2021. 
• Zhu L et al. Using the Avocado to Test the Satiety Effects of a Fat-Fiber Combination in Place of Carbohydrate Energy in a Breakfast Meal in Overweight and Obese Men and Women: A Randomized Clinical Trial. Nutrients. April 26, 2019.