Originally shared to TikTok, ‘girl dinner’ is a relatable trend of swapping a traditional cooked dinner for a snack plate, filled with a random assortment of foods.
These ‘girl dinners’ can include whatever you want, usually low maintenance snack products for those days when you can’t be bothered cooking, or are simply listening to your cravings.
While this trend was originally coined a few years ago, demand for advice on healthy girl dinners has increased more recently, with Google searches increasing by 89% over the past three months. And with thousands of people dedicated to The Great Lock In this September, it’s the perfect time to switch out those unhealthy snack-based meals, and opt for a more nutritious, yet equally simple option.
To help us understand why people throughout the world love ‘girl dinners’, Kerry Beeson, a Nutritional Therapist at Prep Kitchen, shares her opinion on the popular trend and how we can ensure we are still meeting our nutritional requirements.
Kerry explains: “It’s always interesting to see what other people eat, and these plates are usually very varied, so they can offer us lots of inspiration. They’re often very attractive meals to look at and reflect the personality of the individual.
How often should we be eating ‘girl dinner’ and why?
“Meals can be quick and convenient and still be healthy. There’s no reason why you can’t eat this type of meal regularly, as long as you vary your ingredients and choose healthier options.
What are the dangers of eating ‘girl dinner’ too often?
“It depends on the ingredients. Often quick and convenient foods are ultraprocessed, e.g. crisps, chips, sweets, biscuits. It’s fine to have a combo of your favourite snacky foods once in a while, but not if you’re eating girl-dinner-style every night!
“If these ultra-processed foods regularly make up a large portion of your ‘girl dinners’ and daily diet, then it can place a great strain on your body. The high levels of sugar, unhealthy fats, and additives in these foods can contribute to inflammation, insulin resistance, and other metabolic disturbances.
“Consequently, high consumption of UPFs has been associated with an increased risk of serious chronic diseases, such as type 2 diabetes, metabolic syndrome, heart disease, and certain cancers. Examples of UPFs include processed meats like sausages, bacon, or ham; white bread and similar baked goods; commercially produced cakes, biscuits, jams; most foods which are labelled as ‘instant’; sugary, low-fibre breakfast cereals; crisps and similar snack foods, and fizzy drinks.
“Grabbing a handful of picnic-style snacky foods can also make it harder to measure portion size and calorie content.”
What is a ‘girl dinner’ formula we can follow to ensure we are still meeting our nutritional needs?
“Choose high fibre crackers or bread instead of white; always contain a source of protein and vary this day to day: cheese, lean cooked meats (choose plain cooked chicken breast, lean beef, or turkey, rather than ultra processed options like ham or processed chicken slices), boiled eggs, tinned chickpeas or beans, tofu, nuts or hummus. Tinned fish like salmon or mackerel will provide both protein and essential omega-3 healthy fats. Walnut, linseed, or hemp oil stirred into dips are a good vegan source of omega 3.
“Always include some fruit and veggies and try to include a ‘rainbow’ of colours, green red orange yellow to make sure you’re getting a broad spectrum of nutrients and fibre. Eat a mixture of both fruit and veg – it’s delicious but relying solely on fruit to provide your ‘5-a-day’ isn’t ideal as it’s high in sugar. Carrot sticks, olives, cherry tomatoes, chopped cucumber, peppers, leftover roasted veggies, or radishes are all easy options. Add some pickles in brine, a pot of live yoghurt, live sauerkraut or kimchi, or a bottle of fizzy kombucha to make a girl dinner your gut will love. Grapes, chopped apple, figs, dates, or dried apricots make a healthy ‘pudding’.
“If you need something sweeter, rather than a bag of sweets, choose organic dark chocolate with 70% cocoa or more – it is rich in minerals and powerful antioxidants that support heart, brain and overall health. Enjoy 2–3 squares a day as part of your girly buffet!
“If you’re time poor, always find yourself reaching for snacky meals, and miss a hearty hot meal, consider signing up for a healthy meal prep service like Prep Kitchen, which offers high-protein, balanced meals that are ready in just three minutes.”
