Dinner has always been tricky for me—long before high-protein diets became trendy. It’s when I’m hungriest, most tired, and aware that a heavy meal will affect my sleep. Since I’m also trying to lose weight, I know my metabolism slows at night when I’m less active, burning fewer calories. I’ve tried different approaches, but focusing only on protein for dinner has worked best for me.

The protein craze is real—so real that nutritionist Melyssa Chang says some people now overeat it by about 35%. While writing this article, I wanted to avoid demonizing other nutrients in favor of protein. Whether you’ve intentionally increased protein or not, it shouldn’t come at the expense of healthy fats and slow-digesting carbs.

So, I eat protein-only dinners four nights a week while making sure to balance my other meals with vegetables, fats, and carbs. This keeps my diet well-rounded and ensures I don’t miss out on essential nutrients. Here’s how I do it.

### Protein and Weight Loss
Nutritionist Leticia Carrera told me that prioritizing protein at night helps with weight loss by keeping you full. “At night, calorie burn is minimal, so any excess energy from dinner gets stored as fat,” she explains. “Protein is key for tissue repair, which happens while we sleep. Plus, digesting protein burns more energy, so the net calories are lower.”

That said, I don’t weigh myself at home—daily fluctuations from water retention or sodium levels make scales unreliable. As nutritionist María del Mar Silva told Vogue, “True weight loss means losing fat, not muscle, which home scales can’t measure accurately.”

Psychologist Itziar Digón, who specializes in mindful eating, suggests focusing on how your body feels rather than the number on the scale. Notice if clothes fit better—what trainer Amy Rosoff David calls the “jeans test.” After a few months of protein dinners, I definitely felt a difference in how my waistbands fit.

### The Protein Leverage Theory
Protein keeps me full—one of my go-to dinners is a French omelet with grilled shrimp, followed by kefir for dessert. It’s satisfying, keeps me from late-night snacking, and is quick to make.

In her book Lose Fat, Gain Life, Dr. Laura Bartolomé explains the “protein leverage theory”: Our appetite pushes us to eat until we meet our protein needs. If our diet is low in protein, we might overeat carbs and fats to compensate. Focusing on protein has helped me crave fewer breads and sweets.

Nutritionist Laura Parada adds, “Protein-rich dinners increase satiety, so you naturally eat less at night. Opt for easy-to-digest options like eggs, white fish, or low-fat cheese (if you tolerate dairy).”Here’s a more natural and fluent version of your text:

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Even better—we’ll feel lighter, sleep better, and stay satisfied.

How to balance the rest of your diet with protein-only dinners

When I told Parada about my weekday protein-only dinners, she had some advice. “A protein-only dinner can help with fat loss and weight management, but it needs to be balanced with the right nutrients from other meals,” she explained. “Breakfast and lunch should include enough carbohydrates for vitamins, minerals, and fiber, as well as healthy fats from both animal and plant sources. Just cutting carbs at dinner won’t guarantee fat loss if the rest of your meals don’t match your calorie needs.”

Laura Jorge added, “A protein-only dinner isn’t nutritionally complete, so make sure your other meals include fruits, vegetables, healthy fats, and carbs. What matters is the overall balance.”

So how do I adjust my other meals? For breakfast, I go for whole-grain toast with tomato or avocado and some fruit. Lunch always includes plenty of vegetables and carbs, and I snack on things like fruit and nuts for extra minerals and healthy fats.

As for my protein dinners, I keep it simple with favorites like:
– A quiche with turkey, ricotta, egg, and mozzarella
– Grilled eggs with shrimp
– Chicken or turkey breast with baked shrimp
– Tuna or salmon tartar with Tabasco
– A shrimp omelet
– Beef with Parmesan slices

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