Longevity-Focused Diet Routine: Evening Eats: A Simple Guide to a Nourishing Dinner

As the sun sets, it’s time to wind down with a meal that’s both nourishing and easy on the stomach. A well-planned dinner can help your body recover overnight, stabilize blood sugar, and maintain a low-carb, nutrient-rich diet. The goal is to enjoy a meal that satisfies without weighing you down before bedtime.

1. Timing is everything: Try to have dinner at least 3–4 hours before hitting the hay. If you’re aiming for a 10 PM bedtime, plan to eat around 6:00–7:00 PM. This gives your body ample time to digest, which can lead to better sleep quality.
2. Focus on protein and veggies: Just like lunch, dinner should center around high-quality protein and low-starch vegetables. Think along the lines of a grass-fed steak, pasture-raised pork chop, or a filet of wild-caught fish. Pair these with a hearty serving of cooked veggies like roasted Brussels sprouts, sautéed broccoli, or grilled asparagus. This combo ensures you get plenty of vitamins, minerals, and fiber.
3. Add some red meat or fish: If you haven’t had red meat during the day, dinner is a great time to include it. Grass-fed options like beef, bison, or lamb are packed with nutrients like iron and B12. Alternatively, oily fish such as salmon or mackerel provide omega-3s that support heart and brain health.
4. Stick to your veggie favorites: Keep dinner veggies simple and consistent with your lunch choices. Broccoli, Brussels sprouts, asparagus, and spinach are all nutrient-dense and low in carbs. Whether steamed, roasted, or stir-fried, these veggies make meal prep a breeze.
5. Choose healthy cooking fats: Be mindful of the oils you use. Avoid seed and vegetable oils like corn or canola. Instead, opt for stable fats like coconut oil, ghee, or grass-fed butter. For dressings, extra-virgin olive oil or avocado oil are excellent choices.
6. Season simply: Enhance your meal with herbs and spices like basil, rosemary, or thyme. Use fresh or powdered garlic and onion, citrus juices, and quality sea salt and pepper. Skip heavy sauces and opt for homemade pesto or olive oil with herbs for added flavor.
7. Include healthy fats: Ensure your meal has a source of healthy fat to aid nutrient absorption and keep you full. This could be the natural fat in your protein, a drizzle of olive oil, or a few slices of avocado.
8. Keep carbs low: Dinner is typically low in carbs. If you’ve had complex carbs earlier, you might skip them at dinner. If needed, a small portion of sweet potato or winter squash can be included. Many prefer a dinner of just protein and veggies to minimize blood sugar impact.
9. Visualize your plate: Picture a plate half-filled with colorful veggies and one-quarter to one-third with protein. For example, a bun-less bison burger on arugula with olive