There are two main things to remember about dinner – don't overeat and include a good source of protein. Your body does a lot of recovery at night, especially when you exercise, and protein is necessary for recovery. Timing doesn't play an important role here, assuming that you don't overeat, and that you make healthy choices, you can have your dinner whenever you want. Aim for 450 to 550 calories for dinner, and include 50-70 grams of carbs, 25-35 grams of protein, 15-25 grams of fat and about 8 grams of fiber into your dinner. You shouldn't avoid carbs, because if you do, you'll be more likely to crave a dessert or overeat afterwards. And as we keep reminding you: don't forget to choose good carbs and healthy fats!