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  5. 22 Dinners to Help You Lose Weight in 2022

22 Dinners to Help You Lose Weight in 2022

Leah Goggins headshot
Leah Goggins Reviewed by Dietitian Jessica Ball, M.S., RD January 15, 2022
Reviewed by Dietitian Jessica Ball, M.S., RD
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Chicken & Mushroom Ragu
Credit: Jacob Fox

These fresh recipes run the gamut from cozy chilis to impressive pasta dinners, so you can find a delicious recipe to fit your routine and meet your nutrition goals. Each of these dinners is low in calories but high in fiber, so you can enjoy a light meal that will leave you feeling satisfied at the end of the day. Recipes like our Stuffed Pepper Soup and Chicken & Mushroom Ragu are healthy, tasty ways to bring new flavors into your kitchen.

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Turkey Pumpkin Chili

Turkey Pumpkin Chili
Credit: Caitlin Bensel
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Canned pumpkin adds mellow background flavor and works to thicken up this turkey pumpkin chili. Smoked paprika adds flavor with a hint of spice. This chili is on the thicker side—if you want it thinner, add a bit more water.

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Stuffed Pepper Soup

Stuffed Pepper Soup
Credit: Jacob Fox
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Inspired by stuffed peppers, this soup is ready faster and with fewer dishes too! Have fun with the toppings—we top it with onion, Cheddar cheese and tortilla chips here, but salsa, sour cream and corn would also make stellar additions.

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Winter Vegetable Mulligatawny Soup

Winter Vegetable Mulligatawny Soup
Credit: Jacob Fox
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Our meatless version of the Indian-inspired British colonial soup includes parsnip and squash to keep it hearty and satisfying.

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White Bean & Sun-Dried Tomato Gnocchi

White Bean & Sun-Dried Tomato Gnocchi
Credit: Jacob Fox
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Sun-dried tomatoes are the star of this recipe— providing texture and umami. Combined with the spinach, they make this dish a great source of vitamins C and K.

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Chicken & Mushroom Ragu

Chicken & Mushroom Ragu
Credit: Jacob Fox
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An electric pressure cooker makes quick work of this rich, savory sauce. Deglazing with wine and scraping up the browned bits from the bottom of the pot is the key to building flavor.

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Acorn Squash & Chorizo Tacos

Acorn Squash & Chorizo Tacos
Credit: Greg DuPree
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Cooking the spicy chorizo on top of the vegetables helps season them—as they cook, the squash and onion absorb the flavorful sausage drippings. Finish these squash and chorizo tacos with hot sauce for even more heat.

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Smoked Brisket Tacos

Smoked Brisket Tacos
Credit: Eric Wolfinger
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Leftover brisket makes terrific tacos. Salty cotija cheese, also called queso añejo, provides a sharp counterpoint to the smoky brisket. Find it near other specialty cheeses or in Mexican grocery stores. To make this recipe kosher, omit the cheese and use vegan yogurt in Step 2. Read more about this recipe.

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White Bean Soup with Pasta

Pasta & White Bean Soup
Credit: Jacob Fox
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We use mirepoix—a combination of onion, celery and carrots—to flavor this soup. Keep a store-bought bag of the mixture in your freezer to ensure you always have some on hand without worrying about it going bad.

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Cauliflower Fajita Skillet

Cauliflower Fajita Skillet
Credit: Jacob Fox
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Thinly sliced cauliflower florets mimic the signature shape of fajita meat in this dish. We cook it in a cast-iron skillet for that tableside sizzle you'd get at a restaurant.

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Fajita-Inspired Chicken-Stuffed Peppers

Fajita-Inspired Chicken Stuffed Peppers
Credit: Photography / Caitlin Bensel, Food Styling / Ruth Blackburn
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These chicken-stuffed peppers feature a delicious blend of savory ingredients that closely resemble the flavors of chicken fajitas. The chicken and bean filling fits neatly into a nice, sweet pepper with a cheesy topping. Packaged brown rice makes this dinner super easy, but leftover rice will work just as well!

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Chickpea & Beef Burgers with Whipped Feta

Chickpea & Beef Burgers with Whipped Feta
Credit: Johnny & Charlotte Autry
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Chickpeas add fiber to this blended burger, but the real joy here is the light and fluffy feta sauce that tops the whole shebang.

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Chicken Riggies

Chicken Riggies
Credit: Jacob Fox
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Named after the pasta shape it's made with, chicken riggies hails from central New York. The tomato-based sauce is packed with both sweet bell and hot cherry peppers married with a bit of cream to tame its tanginess.

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Spaghetti with Rosemary & Lemon

Spaghetti with Rosemary & Lemon
Credit: Kristin Teig
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This recipe, adapted from Eat Better, Feel Better, proves that pasta doesn't have to be complicated to be luscious. This dish is very simple but flavorful, so even a smaller portion makes a nice, light meal when paired with a big green salad. You could also add bits of cooked asparagus, broccoli, zucchini—even shrimp if you're not going for a meatless main. Recipe courtesy of EAT BETTER, FEEL BETTER by Giada De Laurentiis. Copyright © 2021. Published by Rodale Books, an imprint of Penguin Random House.

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Spring Vegetable Minestra with Mint & Basil Pistou

Spring Vegetable Minestra with Mint & Basil Pistou
Credit: Ryan Liebe
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If you don't already stash Parmesan rinds in your freezer, look for them at a supermarket with a specialty cheese section—ask for them if they're not prepackaged. You'll need six to eight rinds.

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Cacio e Pepe

Cacio e Pepe
Credit: Ryan Liebe
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When making this elemental Roman pasta, most people focus on the cheese (cacio), with purists arguing for youngish pecorino Romano. But the peppercorns (pepe) are also essential to this dish, so it's a great time to try a single-origin variety. Boiling down some reserved pasta-cooking water before mixing with the al dente spaghetti concentrates the starch for an even more luscious sauce. Look for a hard grating cheese made without rennet if you want to keep it truly vegetarian.

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Tofu & Watercress Salad with Mango & Avocado

Tofu & Watercress Salad with Mango & Avocado
Credit: Eva Kolenko
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This tofu-topped watercress salad is a fresh, plant-based meal perfect for when you want something hearty but are looking to cut down on the meat. The mango and avocado add tangy flavor and creamy texture to bring the salad together.

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Clean-Out-the-Fridge Vegetable Soup

Clean-Out-the-Fridge Vegetable Soup
Credit: Eva Kolenko
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This recipe is purposefully flexible so you can incorporate just about any veggie into it. Top with a dollop of pesto and/or a sprinkling of Parmesan cheese.

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3-Ingredient Sweet Potato & Brussels Sprout Hash with Chicken Sausage

3-Ingredient Sweet Potato & Brussels Sprout Hash with Apple Chicken Sausage
Credit: Carolyn A. Hodges, R.D.
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Apple-flavored chicken sausage adds flavor and protein in this quick dinner hash that uses a bag of shaved Brussels sprouts as its hearty, high-fiber base. Steaming the cubed sweet potatoes in the microwave cuts way down on total cook time.

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Creamy Salmon Pasta with Sun-Dried Tomatoes

Creamy Salmon Pasta with Sun-Dried Tomatoes
Credit: Victor Protasio
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In this creamy salmon pasta recipe, sun-dried tomatoes are used in two ways. The flavorful oil is used to sauté shallots, while the tomatoes get added to the cream sauce.

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One-Pot Lentil & Vegetable Soup with Parmesan

One-Pot Lentil & Vegetable Soup with Parmesan
Credit: Antonis Achilleos
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This lentil-vegetable soup is packed with kale and tomatoes for a filling, flavorful main dish. If you have it, the Parmesan cheese rind adds nuttiness and gives the broth some body.

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30-Minute Mini Meatloaves with Whipped Cauliflower & Green Beans

Mini Meatloaves with Whipped Cauliflower and Green Beans
Credit: Carolyn Hodges
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Comfort food but make it fast! This recipe incorporates a number of pantry ingredients and shortcuts like frozen cauliflower and steam-in-the-bag green beans to cut way down on prep time. Baking the meatloaf in a muffin tin reduces cook time by more than half and makes portion control easy.

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Blackened Fish Tacos

Blackened Fish Tacos
Credit: Caitlin Bensel
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These blackened fish tacos pack a punch. The blackened fish gets plenty of flavor from herbs and spices, the salsa adds some zing and the cabbage provides a nice raw crunch.

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    1 of 22 Turkey Pumpkin Chili
    2 of 22 Stuffed Pepper Soup
    3 of 22 Winter Vegetable Mulligatawny Soup
    4 of 22 White Bean & Sun-Dried Tomato Gnocchi
    5 of 22 Chicken & Mushroom Ragu
    6 of 22 Acorn Squash & Chorizo Tacos
    7 of 22 Smoked Brisket Tacos
    8 of 22 White Bean Soup with Pasta
    9 of 22 Cauliflower Fajita Skillet
    10 of 22 Fajita-Inspired Chicken-Stuffed Peppers
    11 of 22 Chickpea & Beef Burgers with Whipped Feta
    12 of 22 Chicken Riggies
    13 of 22 Spaghetti with Rosemary & Lemon
    14 of 22 Spring Vegetable Minestra with Mint & Basil Pistou
    15 of 22 Cacio e Pepe
    16 of 22 Tofu & Watercress Salad with Mango & Avocado
    17 of 22 Clean-Out-the-Fridge Vegetable Soup
    18 of 22 3-Ingredient Sweet Potato & Brussels Sprout Hash with Chicken Sausage
    19 of 22 Creamy Salmon Pasta with Sun-Dried Tomatoes
    20 of 22 One-Pot Lentil & Vegetable Soup with Parmesan
    21 of 22 30-Minute Mini Meatloaves with Whipped Cauliflower & Green Beans
    22 of 22 Blackened Fish Tacos

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