"Exploring the Benefits and Drawbacks of 'Girl Dinners': Expert Insights and Strategies for Achieving Balance"

If you’ve spent any time on TikTok in the last month, you’ve likely heard the sound of ‘This is my meal. I call it Girl Dinner’. TikTok creator Olivia Maher coined the term, but creator Karma Carr started the song, and the popular jingle has turned into a hashtag that’s been used over 945 million times.

In case you’re unfamiliar, a ‘Girl Dinner’ is essentially a plate of small bites or a grown-up lunchable that’s supposed to be a full meal. Common plates include leftover pasta, a few pieces of deli meat, a hunk of cheese, and maybe a cookie. Some 'girl dinners' have been as simple as a bowl of cereal or hummus with crackers.

“Some may call it a personal charcuterie board for one, but I like to think of it more as a glorified snack plate,” says Lauren Twigge, MCN, RDN, LD. “While the concept has received pushback, ‘Girl Dinners’ can be a convenient way to build up balanced meals for one, use leftovers, and add some color [to your plate].”

But, what exactly does 'Girl Dinner' means, and is it healthy? We turned to two registered dietitians to break down the trend, explain its potential health benefits and risks, and teach us how to make sure our ‘Girl Dinners’ are balanced.

At its best, a ‘Girl Dinner’ is a form of intuitive eating. “The great part about this trend is it allows you with total freedom to add different components to your plate, even if they wouldn’t normally complement each other in a traditional recipe,” says Mackenzie Burgess, RDN, registered dietitian nutritionist and recipe developer at Cheerful Choices. “This is a great opportunity to mix and match foods and reduce waste by using up any leftover nibbles of food you have on hand.”

For many women (and men), at the end of a busy day, they just want something low effort. So, sometimes pulling together a small plate of your favorite foods and kicking up your feet is all you can manage, and experts agree that’s perfectly okay. There’s nothing wrong with having an occasional ‘Girl Dinner’, but when it becomes part of your weekly routine, a restrictive tendency, or a meal full of heavily packaged and processed foods, that’s where it becomes an issue. Burgess says it really comes down to what’s on your plate as to whether a 'girl dinner' is healthy (or not).

In general, most people should aim to eat 2,000 calories per day with about 500 to 700 calories consumed at dinner, says Burgess. “Although this is just a starting point and every [persons'] individual calorie needs can greatly vary from this—filling your plate with only a handful of chips or a spoonful of PB likely won’t fully nourish you,” she says. 

While ‘Girl Dinners’ may be a stress-free and aesthetically pleasing way to eat dinner, people need to be mindful that some of the plates shown online may be too low in calories or lack key nutrients. The clear downside of 'girl dinners' are the sparse plates that may result in comparative thinking, or promote disordered or undereating. Someone casually swiping through their social feed may think that a measly collection of veggies (without any source of protein or fat) is a normal meal and try to mimic a similar portion, which might not be appropriate for their body’s needs. 

“Instead, be sure to curate the meal to meet your personal hunger levels and nutrient needs for that day,” says Burgess. “If you need help figuring out the right amount of calories for you, seek the advice of a registered dietitian nutritionist.”

While the trend is intended to be harmless and a way for women to showcase their no-effort meals, some have warned that the glorification of these small meals could be masked as disordered eating. In fact, some users have even shown a can of soda or just a plain hamburger bun as their ‘Girl Dinner’.

In some instances, the trend has lent itself to women picking at their dinners and not sitting down to enjoy a nutrient-dense, well-balanced meal. This can, over time, be detrimental to their relationship with food. Not consuming enough calories can lead to weight loss, while undereating at mealtime can also lead to decreased satiety and overeating later on.

“Eating sufficient calories and a blend of food groups is incredibly important, especially for young women,” says Twigge. “Food gives your body the energy it needs to perform all of its daily tasks, both seen and unseen.”

Another concern is the encouragement for distracted eating when it comes to ‘Girl Dinners’; they are often paired with a glass of wine and screen time. 

“It is always beneficial to pay more attention to your food than to a screen,” she says. “This allows you to fully enjoy your food, eat a bit slower, and be more mindful with eating.” Not to mention, having a glass (or two) of wine while picking at food is also not necessarily a healthy behavior.

Of course, conversations around food and nutrition are incredibly nuanced, and it’s important to remember that something that could trigger disordered eating for one person might not be triggering for another. There’s also nothing wrong with gaining inspiration from some of the better examples of low-key, balanced, and tasty ‘Girl Dinners’, but it can become problematic when body and calorie comparison comes into play. 

“If you've dealt with disordered eating thoughts or behaviors before, it's best to steer clear of triggers and consider limiting screen time or avoid watching ‘Girl Dinner’ videos altogether,” says Burgess.

Getting enough nutrient-dense food at dinner and throughout the day is important for optimal energy and overall well-being. Research shows adequate intake of vitamins and minerals such as calcium, iron, vitamin D, and omega-3 fatty acids (among others) is crucial for maintaining hormonal balance, reducing the risk of anemia, promoting healthy bones, and regulating mood. 

If you decide to join in on the ‘Girl Dinner’ trend, it’s important to ensure you’re including a balance of protein, carbs, veggies, and healthy fats on your plate. Burgess says that since dinner is often the biggest meal of the day, it’s important to make sure to fill your plate with plenty of each ingredient to help you stay fuller for longer. 

A ‘Girl Dinner’ she recently whipped up included: 1 cup of colorful sliced bell peppers (veggie), 1/4 cup creamy guacamole (healthy fat), a chicken Sausage link (protein), and 2 Medjool dates (carbs) stuffed with peanut butter (protein and healthy fat). 

But if you’re looking for a template on how to build a ‘Girl Dinner’, Twigge says you want to see: ½ plate of color (usually fruits or veggies), ¼ plate of high fiber carb, and ¼ plate of protein. “I also like to include an option that has fat as a dip, snack, or topping to balance the plate and ensure there are enough calories to keep you full and satisfied,” she says. 

These are her recommendations:

She also mentions that you may want to swap that glass of wine for a nutrient-dense drink such as dairy milk (plain or flavored), a dairy milk-based smoothie, or green juice. A plain glass of water or a can of seltzer are also excellent options for promotion hydration.

'Girl dinners’ at their core are not about deprivation. Women have long been programmed to see food as the enemy, but the trend is all about celebrating the simple pleasure of snacking or grazing for a meal. But, it’s important to remember that your body needs to be nourished with high-quality ingredients and food. 

“If you are interested in creating your own ‘Girl Dinner,’ make sure you tailor one to your own hunger level and calorie needs,” says Twigge. “If you see an example online that you think seems small, remember that you are always in control of what goes on your plate. You can add protein, fiber, and color to build up your ‘Girl Dinner’ to be both satisfying and nutritious.”