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5 Dietitian-Approved Girl Dinners You Should Try
January 06, 2025
Move over, traditional dinner — “girl dinners” are taking social media by storm as the ultimate low-effort meal option.
But are girl dinners healthy enough to stick with? We asked Samantha Oldman, MS, a bariatric surgery dietitian with Hartford HealthCare’s Digestive Health Institute, to weigh in and teach us how to build the perfect plate.
Why are girl dinners trending?
Most of the girl dinners you see on TikTok or Instagram are minimalist, snack-style meals.
“Think of it as an assortment of foods that don’t require much cooking or prep,” says Oldman. “It might look like a grazing board or snack plate you’d serve to company – but on a smaller scale.”
They may seem unhealthy to the untrained eye, but girl dinners do offer some benefits (when done right):
- Convenience: Minimal prep can make a balanced meal.
- Reduces food waste: It’s a great way to use what’s already in your fridge or pantry.
- Honors cravings: You can eat intuitively and satisfy the cravings your body is asking for.
- Helps portion control: A little bit of each food group keeps you satisfied without overdoing it.
“Girl dinners let you get creative with what’s already in your kitchen,” says Oldman. “Your ingredients can inspire something new—no recipe required!”
> Related: Fad Diets: The Way to Lose Weight, or a Bunch of Baloney?
How to make the perfect girl dinner plate.
In order to be healthy, your girl dinner needs balance.
To help you out, Oldman recommends the “plate method”:
- Half your plate: Load up on non-starchy vegetables like leafy greens, cucumbers or peppers.
- A quarter of your plate: Add high-protein foods like chicken, eggs, tofu or beans.
- A quarter of your plate: Complete your spread with a high-fiber starchy carb like sweet potatoes or quinoa.
So, what’s the catch with this simple meal?
“It gets tricky if a girl dinner turns into grazing, where small bites over a few hours add up to overeating,” says Oldman. “This can lead to weight gain over time, so only eat until you’re satisfied—not full—within 30 minutes and wait 2-4 hours before eating again.”
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5 girl dinners to try next.
Ready to jump in on the trend? Try these five healthy girl dinner ideas:
- Charcuterie girl dinner: Prep sliced cheese and deli meat with whole-grain crackers, apple slices and veggies like cucumbers or baby peppers. Add nuts, seeds, olives or other healthy fats to boost flavor and satisfy your hunger.
- Dip girl dinner: Pair high-protein veggie dip (made from plain Greek yogurt or blended cottage cheese with a seasoning packet like ranch or French onion) or hummus with baby carrots, cherry tomatoes and pita triangles.
- Mediterranean girl dinner: Enjoy leftover shredded chicken with a dollop of plain Greek yogurt, a side of cucumbers, red pepper strips and a spoonful of tabbouleh grain salad.
- Sushi-inspired girl dinner: Start with protein like shrimp, tofu or canned salmon, shredded carrots, sliced cucumber, edamame, avocado and a scoop of brown rice or quinoa. Drizzle with soy sauce or sesame oil dressing, and top with sesame seeds or nori strips for extra flair.
- Mini taco girl dinner: Assemble leftover ground turkey (or even deli turkey) and black beans sprinkled with taco seasoning, shredded cheese, lettuce leaves, cherry tomatoes and a couple of whole-grain tortilla chips. Dip in guacamole or plain non-fat Greek yogurt for a finishing touch.
Stay balanced – and keep it real.
It’s easy to get caught up in the girl dinner parodies online.
“We’ve all seen the funny videos,” says Oldman. “But crackers, gummy candies and an apple don’t exactly make a balanced meal.”
Her advice? Prioritize whole foods, focus on fresh fruits, veggies, whole grains and lean proteins, and do a little meal prep at the start of the week. Most importantly—let go of perfection.
“Girl dinners are a great reminder to stay flexible in the kitchen,” adds Oldman. “You don’t need to put pressure on yourself to make a gourmet meal every night – especially when you’re too tired to cook. Sometimes this balanced plate is the perfect dinner!”