6 to 7 p.m.: Do a “pre-dinner” activity.
If you didn’t walk in the morning, now is a good time to squeeze in some exercise. “When you’re home waiting before dinner is when the munchies happen,” says Alpert. She recommends some kind of regular pre-dinner activity to all of her clients, whether it’s just circling your block a couple of times or going to the gym.
“When you have something scheduled, you’re less likely to float in and out of the kitchen.” It’s also a smart to try to include walking in your commute. If you drive to work, pick a far-away parking spot, says Alpert. Or, take a train or bus and hop off a stop earlier than your usual and hoof it the rest of the way.
7:30 p.m.: Make dinner.
Our experts recommend starting your meal off with soup. Have a cup of a low-fat, broth-based kind, like minestrone, miso, or gazpacho. Research has shown that people who eat soup as the first course end up eating less overall at a meal. For the main dish, “I’d like to see 3 or 4 ounces of grilled wild salmon because it has lean protein and provides healthy omega-3 fats,” says Alpert. Add cooked vegetables like sautéed broccoli or spinach and 1/2 cup of brown rice.
For a non-fish option, try turkey meatballs (roll in some whole oats for extra fiber and spices for antioxidants) over a bed of spaghetti squash, which has the texture of pasta but counts as a veggie serving. Use 1/2 cup of tomato sauce, and sprinkle a handful of pine nuts on top for crunchy texture. Have a glass of water with dinner. A 4-ounce glass of wine with dinner is fine from time to time, too.
Calorie estimate: 400 to 500 calories