When it’s dinner time, it is seen as a time to reward your body with a huge plate of food for the day’s work. This leads to bloating and added weight which is hard to shed off. You can still reward your body and get satisfied by eating a small plate of food.
What’s the secret? Portion control and eating light. Eating light aids digestion, improves sleep quality, and prevents unnecessary weight gain. While Nigerian cuisine is often associated with rich and hearty meals, there are plenty of light food options that are both delicious and satisfying. In this post, we will explore some of the best light foods for dinner in Nigeria, categorized for easy selection.
What Are Light Meals?
Light meals are foods that are easy to digest, low in calories, and do not cause bloating or discomfort. These meals usually contain a balanced mix of proteins, vegetables, and healthy carbohydrates while avoiding excessive fats and heavy starches. They are ideal for dinner because they help maintain energy levels while ensuring a restful sleep. Light meals can include soups, salads, grilled proteins, and fresh fruits.
Classes of Light Meals for Dinner in Nigeria
1. Vegetable-Based Meals
Vegetable Soup with Swallow
Nigerian vegetable soups like Efo Riro, Edikang Ikong, and Afang soup when paired with smaller portions of healthy swallows like wheat, oat swallow, or amala are nutritious and light meal options. A healthier alternative is to eat the soup alone or with very light sides such as steamed vegetables.
Stir-Fried Vegetables
A simple plate of stir-fried vegetables like carrots, green beans, cabbage, bell peppers with minimal oil, spices, and a protein source like fish or chicken is another light, nutrient-rich dinner.
Garden Egg Sauce
Garden egg sauce made with fresh tomatoes, pepper, and onions is a delicious and light dinner option. It can be eaten with boiled yam, sweet potatoes, or plantain in moderate portions.
2. Protein-Rich Light Meals
Grilled or Boiled Fish with Vegetables
Fish such as tilapia, croaker, or catfish can be grilled or boiled and served with a side of fresh vegetables. This is a light yet filling meal that provides essential proteins without excessive calories.
Boiled or Grilled Chicken
Pairing Grilled, or Boiled Chicken that is lightly seasoned with a side of stir fried vegetables will have you enjoying your nights sleep. Avoid eating deep-fried chicken to keep the meal light and healthy and oil free.
Moi Moi (Steamed Bean Pudding)
Moi Moi is a protein-packed, steamed bean pudding made from blended beans, peppers, onions, and spices. It is light yet satisfying, making it a great dinner option. It can be paired with plain Pap (Ogi) or eaten alone.
Akara (Bean Cakes) in Small Portions
Akara, made from blended and fried beans, is a delicious but slightly oily option. For a lighter meal, pair it with Pap (Ogi) or eat only a few pieces with fresh pepper sauce.
3. Carbohydrate-Based Light Meals
Boiled Yam or Sweet Potatoes with Light Sauce
A small portion of boiled yam or sweet potatoes paired with a light tomato sauce is a great option for Dinner. This meal is light but filling enough to sustain energy levels before bedtime.
Pap (Ogi) with Milk and Honey
A warm bowl of pap (ogi), enriched with milk and a bit of honey instead of sugar, is a traditional light meal for dinner. It is easy to digest and ideal if you prefer liquid meals at night.
Oatmeal with Fruits
Oatmeal, prepared with water or milk and topped with fresh fruits like bananas, apples, or berries, is a simple and light dinner choice. This meal is healthy, satisfying, and provides good fiber for digestion.
Light Rice Dishes (Coconut Rice, or Vegetable Rice)
Small portions of lightly cooked rice dishes such as coconut rice or vegetable rice are great dinner choices. These are lighter than the traditional heavy rice dishes loaded with oil and protein.
4. Soup and Liquid-Based Meals
Pepper Soup (Fish, Chicken, or Goat Meat)
Pepper soup, a spicy broth made with fish, chicken, or goat meat, is a perfect light dinner option. It is flavorful, easy to digest, and often enjoyed for its soothing qualities. It can be paired with boiled potatoes or a small portion of white rice.
Okro Soup without Swallow
Okro soup is highly nutritious and can be eaten without swallowing for a light dinner. It is rich in fiber, which aids digestion.
Light Vegetable Soup (Egusi, Efo Riro) without Palm Oil
For a lighter version, cook these soups with minimal or no palm oil and pair them with protein or vegetables.
5. Fruit-Based and Non-Traditional Light Meals
Fruit Salad with Yogurt
A bowl of fresh fruit salad made from watermelon, apples, pawpaw, bananas and grapes can be paired with yogurt or eaten alone for a refreshing dinner.
Smoothies
Smoothies made from a blend of bananas, avocados, apple, with milk or yogurt in minimum quantity provide a filling yet light meal.
Boiled or Roasted Plantain with Pepper Sauce
Plantain is a rich source of carbohydrates, but when boiled or roasted in small portions and paired with pepper sauce, it makes a great light dinner.
Cucumber and Groundnut
If you really want a light meal option that doesn’t require cooking, having a combination of sliced cucumber and groundnut can do the job. Its a nutritious and filling meal.
Meal Prep Tips for Light Dinners
- Plan Ahead: Prepare ingredients in advance for easy cooking.
- Use Less Oil: Opt for grilling, boiling, or steaming instead of frying.
- Portion Control: Serve small portions to avoid overeating.
- Use Fresh Ingredients: Fresh vegetables and proteins are more nutritious and digestible.
Portion Control Guide
Maintaining portion control is essential for balanced nutrition, preventing overeating, and supporting overall health. Here’s a simple portion control guide with explanations on why each portion is ideal for most people:
- Proteins: A palm-sized portion
- Why? A palm-sized portion (about 3-4 ounces) provides enough protein to support muscle repair, satiety, and overall body function without excessive calories.
- Carbohydrates: A fist-sized portion
- Why? A fist-sized portion (about ½ to 1 cup) ensures you get enough energy without overloading on carbs, which can lead to blood sugar spikes if consumed in excess.
- Vegetables: Half of your plate
- Why? Filling half your plate with vegetables ensures fiber intake, essential vitamins, and minerals, promoting digestion and long-term health while keeping calorie intake in check.
Why this is perfect for portion control:
- Simplicity: Easy-to-remember portions make it straightforward to follow.
- Balanced nutrition: Ensures a good mix of proteins, carbs, and vitamins/minerals from vegetables.
- Portion awareness: Helps prevent overeating and promotes mindful eating habits.
- Flexibility: Can be adapted to various dietary needs and preferences.
Alternative Ingredients for Healthier Meals
- Swap white rice for brown rice or quinoa.
- Replace palm oil with olive oil in soups.
- Use whole wheat swallow instead of cassava-based swallows.
- Reduce salt intake and use herbs and spices instead.
Some Meal Timing & Eating Habits To Note
- Eat at least 2-3 hours before bedtime to allow digestion and prevent discomfort.
- Eating too close to bedtime can lead to acid reflux, bloating, and disrupted sleep.
🔹 Tip: If you tend to get hungry before bed, plan a nutrient-dense dinner that includes fiber, protein, and healthy fats to keep you satisfied.
Avoid Late-Night Snacking
Avoid eating heavy meals or processed snacks right before bed, as they can slow digestion and impact sleep quality. If you’re truly hungry, opt for light snacks such as:
- A small handful of nuts
- A piece of fruit
- Herbal tea (chamomile, peppermint, or ginger tea aids digestion)
How to Eat Light Without Feeling Deprived
1. Experiment with Spices & Flavors:
Enhance meals with herbs and spices like turmeric, cumin, garlic, or lemon zest to add depth and satisfaction without extra calories.
2. Include Hydrating Foods:
Water-rich foods like cucumbers, watermelon, celery, and zucchini help keep you full and support digestion.
3. Avoid Processed Foods:
Whole, natural ingredients are nutrient-dense and keep you feeling full longer, unlike processed foods that often contain unhealthy fats and excess sugar.
🔹 Tip: Try making meals visually appealing with colorful ingredients to enhance satiety and enjoyment.
Expert Tips on Light Meals
Why Light Meals Work Best at Night
1. High-Fiber Dinners Aid Digestion: Fiber-rich foods help keep the digestive system active while preventing bloating.
2. Protein-Rich Meals Keep You Full: Lean proteins like fish, tofu, or beans help curb nighttime cravings without adding unnecessary calories.
3. Hydration Boosts Digestion & Metabolism: Drinking a glass of water or herbal tea before bed can help flush out toxins and keep digestion smooth.
🔹 Tip: If you often wake up feeling bloated, try reducing sodium intake and drinking more water throughout the day.
How Different Nigerian Cultures Approach Light Dinners
- Yoruba Cuisine: Prefers pepper soup, pap, or light vegetable soups.
- Igbo Cuisine: Emphasizes fish-based meals, okro soup, or light yam porridge.
- Hausa Cuisine: Often includes lighter grains like fura or kunu for dinner.
On a lighter note…
Eating light for dinner does not mean compromising on flavor or nutrition. With these meal ideas, you can enjoy a delicious, satisfying, and healthy dinner that promotes good digestion and overall well-being. The key is moderation and choosing meals that your body can easily digest at night.
Need a professional chef to prepare your meals? Download the Chef4me App on the AppStore or Playstore to book a chef or order a light meal tailored to your taste!
Found this useful? Try incorporating these light meal ideas into your routine and enjoy the benefits of a healthier lifestyle!
