Snack plates have officially been rebranded as “girls dinner” and people all over the world are jumping on this trend and sharing their creations. Girls dinner parties are a no-prep, snack-style meal that’s taking TikTok by storm, and that’s a viral food trend registered dietitians can follow.
“This has to be my favorite diet trend to grace the internet because it gives people permission to make nutrition easy,” she says. Miranda Galati, MHSc, RDregistered dietitian and founder of Real Life Nutritionist.
“Girls’ dinner is all about going the extra mile to nourish ourselves, even if that means throwing a random assortment of foods on a plate. The spirit of the trend is ease and permission. Girls’ dinner allows us to embrace our lazy moments and make food choices that support that. And as a balanced dietitian who believes in sustainable diets rather than unrealistic trends, I wholeheartedly support it,” she adds.
Are girls’ dinners healthy?
Made up of small bites and minimal preparation, girls’ dinners make people wonder: Are they really good for you?
“Nutritionally, this trend is great because it can be as nutrient dense or as less nutrient dense as you want it to be,” Galati explains.
“Women face a lot of pressure to adopt the ‘perfect’ diet and make everything from scratch. Girls’ dinner is about everything but perfection. The easier a girls’ dinner is, the better. And if you want to add even a little nutrition to your plate, it will only benefit you,” she adds.
How to build a balanced dinner for girls
“Snack plates are a great way to create a balanced meal that’s nutritious, satisfying, and fun! Especially if you’re someone who likes ‘snacky’ foods like cheese and crackers or charcuterie boards, it can be a really fun way to mix things up,” she says Jamie Nadeau, RD.
“But there are some important things to consider when constructing a snack, especially if you’re eating it as a full meal,” she explains.
Here are some tips to follow when preparing your girls’ dinner to make sure it’s as healthy and balanced as possible.
- Make sure you’re getting protein, fiber, carbohydrates, and volume: “[Your girl dinner] he needs to have enough protein, enough fiber, a carbohydrate source, and enough bulk to feel full and satisfying. A few crackers topped with grapes probably won’t cut it: They have to have all the same components that a normal meal would have. Otherwise you’ll be left hungry, unsatisfied and looking for more food,” Nadeau says.
- Focus on fiber-rich carbohydrate sources: A balanced meal isn’t complete without carbohydrates, and choosing ones high in fiber can stretch your energy levels longer after you eat. Fruit, crackers, and yogurt can all be great ingredients here.
- Prioritize protein: To feel full and satisfied, protein is also a must when looking for a low-stress way to prepare dinner. Focus on easy additions like cheese, nuts and salami to complement your dish.
- Add fruits and vegetables: Adding fruits and vegetables to your girlfriend’s dinner is a great way to bulk up your meals, add nutrients, and incorporate more fiber for fullness.
- Mix and match: “My favorite girls dinner is what I like to call the mix-and-match. Pair an assortment of protein- and fiber-rich foods with some that are fun just for the taste. And of course, everything on your plate shouldn’t take more than three minutes to prepare,” shares Galati. “The mix-and-match girls dinner might look like a few slices of cheese, a bowl of edamame with chili oil, a big handful of baby carrots and cherry tomatoes, your favorite potato chips, and maybe even a few chocolate peanut butter cups.”
- Embrace simplicity and don’t overthink it! “The ideal girls dinner combines nutrition and satisfaction in the simplest way possible,” adds Galati.
Dietitian approved “girls dinner” ideas
Read on to learn exactly which girls’ dinner recipes these dietitians approve of, so you can make your own special snack dish tonight.
1. Charcuterie girl dinner
Girls’ dinner parties don’t have to be a sad little assortment of foods. They can be nutritious, convenient, and fun! I like to call them a “snack meal” with customers. Try to include sources of protein, fat, fiber, and produce, and you can make a meal of anything.
Delicatessen is famously known for being a beautiful meat and cheese platter that feeds a crowd, but we think you can make it work single serve style too. Chelsea Jackle, MFN, RDN LD she shares her favorite dietician-approved recipe with us.
Charcuterie Girl’s Dinner Recipe:
- Raw vegetables
- Hummus
- Cheese
- Cracker
- Grape
- Peanuts
- Cured meat
- Peppers
2. Mediterranean dish
For a heart-healthy dinner, you might want to explore Mediterranean cuisine.
Marissa Meshulam, MS, RD, CDN she loves incorporating Mediterranean girl dinners with these flavors: “I love using these apple chicken strips because they’re humanely raised with non-GMO ingredients,” says Meshulam. “This creates a perfectly balanced dish with the protein from the chicken, the fiber from the artichokes and tomatoes, the fat from the olives and hummus, and some carbs from the pita chips.
Mediterranean Girl’s Dinner Recipe:
- Chicken strips
- Marinated artichokes
- Kalamata olives
- Sun dried tomato hummus
- Pita chips
- Sliced tomatoes
3. Lunch for adults
“The viral ‘girls dinner’, also commonly referred to as a snack plate, is a fantastic option for a quick and easy lunch or dinner! They can be a great opportunity to whip up a balanced meal with minimal preparation,” she says Nicole Addison, RD, MHSc.
Pairing protein for fullness, carbs for quick energy, and lots of color for added bulk makes this a balanced dinner for girls in our book!
Lunch recipe for adults:
- Hard-boiled eggs
- Cracker
- Cheese
- Sliced apple
- Cucumbers
4. Vegan girls dinner
“I think the beauty of this snack plate is that it’s easy to put together and it’s super casual. Hummus or bean dip with raw greens, olives, whole-grain pita wedges, nuts, and grapes make for an easy plant-based meal. It leaves a sense of freedom after not having to cook or wash pots and pans, and lets you keep the evening casual, light, and free for other activities,” she adds Melissa Altman-Traub MS, RDN, LDN.
Vegan Girls Dinner Recipe:
- Raw vegetables such as cucumbers, carrots, celery and radishes
- Hummus
- Olives
- Wholemeal pita wedges
- Peanuts
- Grape
5. Deconstructed Sandwich
A deconstructed sandwich plate is filled with all the beloved ingredients of your favorite sandwich, with even less effort! Meshulam says she loves using Applegate’s Organic Herbed Turkey Breast, Whisps Cheddar Cheese Chips, sliced sourdough bread, sliced pickles, sliced tomatoes, mustard and olive oil for dipping.
“This strikes the perfect balance between the protein from the turkey and Whisps, the fat from the cheese and olive oil, and the flavor from the mustard and pickles,” she adds.
Deconstructed Sandwich Recipe:
- Deli turkey
- Sourdough bread
- Cheese
- Brine
- Tomatoes
6. The sweet-salty dish
New Jersey dietician Erin Palinski-Wade, RD, CDCES she shares her favorite sweet and savory girl’s dinner with us: pair prunes, nuts, fresh mozzarella, sliced tomato, and air-popped popcorn for a snack that delivers protein, fat, and fiber, while satisfying your sweet and savory cravings.
“Plums are a delicious nut with no added sugar that provide a good source of fiber to help regulate appetite and promote gut health. Nuts provide a good source of plant-based protein and fiber along with heart-healthy omega-3 fatty acids to promote blood sugar balance and appetite,” says Palinski-Wade. “The addition of tomato and mozzarella provides a boost of antioxidants, including lutein, as well as a source of protein and calcium. Rounding out the dish in taste and texture, the air-popped popcorn provides bulk and fiber for the slow-digesting carbohydrates that satisfy your need for a crunch.”
Sweet and savory dinner recipe for girls:
- Plums
- Nuts
- Mozzarella cheese
- Tomato
- Popcorn
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