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How to Make ‘Girl Dinner’ Pretty, Pleasing and Good for You

December 23, 2024

When “girl dinner” broke on TikTok, grown women everywhere smiled. They already knew that throwing together a snack-plate dinner — to enjoy on your own, with a book or a show — can feel like a reward.

So why the hullabaloo? In the age of Instagram, it’s OK to make that plate into a party board for one, pleasing to your senses and supportive of your nutritional goals.

What Is Girl Dinner, Anyway?

Women wear many hats — homemaker, mom, chairman of the board. Yet getting food on the table, whether for a family, couple or single, is an ongoing burden. In a world of complicated and sometimes disordered relationships with food, the joy of girl dinner lies in its simplicity: pairing what you have on hand. If it’s satisfying, meets your nutritional goals and saves time and stress, that’s a winner of a dinner.

Make It Special

Let’s be clear: We are not talking about chips and soda, but something more intentional, assembled with a stab at creativity and healthy eating.

Girl dinner depends on what you have on hand, so first take stock of your pantry and fridge. What foods do you like best? What fits in your budget? Of these, what foods are easy to access, quick to prepare, of long shelf-life, and -- most important -- enjoyable?

Once you’ve identified your preferences, consider nutritional adequacy. Try to get two to three of the recommended food groups on your girl-dinner plate — sampling from multiple groups will help with satisfaction, nutrition and fullness. (And remember that you don’t have to hit every mark at every meal.) Follow the myplate.gov approach for proportions: Half your plate should still be fruits and veggies, and about half whole grains and lean proteins.

So what does this look like as girl dinner? Individually packaged items like salmon or tuna packs can be expensive, but they are convenient and long-lasting. Other quick proteins to keep on hand:

  • Individually packaged Greek yogurt or cottage cheese
  • Precooked chicken or tofu cubes
  • Hard-boiled eggs
  • Protein bars
  • Roasted chickpeas or edamame

For dairy, think about:

  • Sliced cheese sticks
  • Cubed cheese
  • Ricotta, for a spreadable topping

For grains, keep a supply of:

  • Whole grain crackers
  • Pita chips
  • Popcorn

For healthier fats:

  • Nuts and seeds
  • Nut butters
  • Hummus

For fruits:

  • Frozen fruit with Greek yogurt
  • Dried fruit like dates or raisins
  • Berries, a great rinse-and-go option

Snackable veggies include:

  • Baby carrots
  • Mini cukes
  • Cherry tomatoes

Portion It Out

Girl dinner isn’t only about the food. Maybe you add a beautiful cloth napkin, or choose a plate that was your grandmother’s. The point is to be intentional in your choices — and to take the time to enjoy and admire the results.

That intentionality applies to portioning as well, which will get easier as you become a more attuned eater. It takes time and trust, but your body can regulate its fullness cues. Listening to your body is a superpower you can learn — if you build that intuition, you’ll trust yourself, and portions won’t be a problem. Think of measuring and weighing as a form of self-care — treat your girl-dinner plate as a sort of bento box using the nutritional components from MyPlate.

Heed Not the Haters

There’s been some blowback that girl dinner negatively stereotypes what women should eat. (When she cooks for a man she makes a meal; for herself, it’s rice cakes.) Females in our culture get that message early and often: always the salad, rarely the energy-dense burger, especially when eating with the opposite sex.

With girl dinner — made by one, for one — let all that go. Instead focus on being attuned to your own fullness and satisfaction cues. If you need more, honor that hunger and add volume to your plate with more fruits and veggies.

The Bottom Line

One of the perks of being human is the pleasure we find in the look, smell, feel and taste of food. Tapping into all of your senses increases satisfaction with what you eat. Taking the time to intentionally plate your meal, whatever it might be, also enhances satisfaction, and can put you on the path to building a pleasant and even joyful relationship with food.