Low Calorie meal 1 for better health

  • Prep Time
    20 min
  • Cook Time
    20 min
  • Serving
    1
  • View
    748

This low calorie meal # 1 provides 354 kCal energy and can be added in your lunch if you are following a low carb meal.  In India we call it thali or lunch plate. Traditionally the vegetarian lunch plate or thali consists of lentil stew, bread, rice and a vegetable curry and buttermilk or curd. However, there is more carbs (like rice and roti) and less veggies and less proteins in the meal which increases the overall calorie of the plate. But I have prepared this plate keeping in mind the low calorie diet that you would prefer for your weight loss.

If you are a new entrant in the world of weight loss and you see this picture, you may think that this may not work for you. It may look like that at first, but take a pause, and look at the nutritional value, when you look at the food nutrition, you will notice that this lunch plate contains 13.3 grams fiber from its main ingredients. Being high in fiber this low – calorie meal will make you feel full of the day. If one can have such low calorie meal three times a day, it may give you around 1065 kCal and 40 grams of fiber. This fiber may be enough to give you satiety. In addition, it also contains nearly sufficient amount of proteins for 5 feet women, but the man may require a protein powder supplement or some other food source to get his quota of daily protein.

This well – balanced plate consists of an oats roti, eggplant curry (Brinjal), daal (lentil stew), cucumber and curd. Let’s see how to make this low calorie meal.

Ingredients

Masala dal

Brinjal vegetable

Oats Roti

Salad

Nutrition

serving-1

  • Daily Value*
  • Calories - 354.32 kCal, which is 17.72 % of the daily value for RDA of 2000 kCal
  • Protein - 15.51 gm, that is 20.68 % of the daily value for RDA of 75 gm i.e. 15 % of calories
  • Carbohydrate - 47.9 gm, around 17.42 % of the daily value for RDA of 275 gm i.e. 55 % of calories
  • Fat - 9.86 gm, approximately 14.79 % of the daily value for RDA of 66.67 gm i.e. 30 % of calories
  • Total Fiber - 13.31 gm, nearly 35.03 % of the daily value for RDA of 38 gm
  • Vitamin A - 109.83 mcg, which is 12.20 % of the daily value for RDA of 900 mcg
  • Vitamin B1 - 0.25 mg, that is 20.83 % of the daily value for RDA of 1.2 mg
  • Vitamin B2 - 0.28 mg, around 21.54 % of the daily value for RDA of 1.3 mg
  • Vitamin B3 - 1.9 mg, approximately 11.88 % of the daily value for RDA of 16 mg
  • Vitamin B6 - 0.28 mg, nearly 21.54 % of the daily value for RDA of 1.3 mg
  • Vitamin B9 - 107.43 mcg, which is 26.86 % of the daily value for RDA of 400 mcg
  • Vitamin B12 - 0.08 mcg, that is 3.33 % of the daily value for RDA of 2.4 mcg
  • Vitamin B12 - 0.08 mcg, that is 3.33 % of the daily value for RDA of 2.4 mcg
  • Vitamin C - 26.14 mg, around 65.35 % of the daily value for RDA of 40 mg
  • Vitamin D - 10.08mcg, approximately 201.60 % of the daily value for RDA of 5mcg
  • Vitamin E - 0.31 mg, nearly 20.67 % of the daily value for RDA of 1.5 mg
  • Vitamin K - 38.93 mcg, which is 32.44 % of the daily value for RDA of 120 mcg
  • Calcium - 148.36 mg, that is 14.84 % of the daily value for RDA of 1000 mg
  • Phosphorus - 261.65 mg, around 37.38 % of the daily value for RDA of 700 mg
  • Iron - 3.31 mg, approximately 41.38 % of the daily value for RDA of 8 mg
  • Magnesium - 99.67 mg, nearly 24.92 % of the daily value for RDA of 400 mg
  • Copper - 520 mcg, almost 57.78 % of the daily value for RDA of 900 mcg
  • Manganese - 0.71 mg, that is 30.87 % of the daily value for RDA of 2.3 mg
  • Molybdenum - 0.06 mcg, around 0.13 % of the daily value for RDA of 45 mcg
  • Zinc - 1.36 mg, approximately 12.36 % of the daily value for RDA of 11 mg
  • Chromium - 0.02 mcg, nearly 0.06 % of the daily value for RDA of 35 mcg
  • Selenium - 15.37 mcg, which is 27.95 % of the daily value for RDA of 55 mcg
  • Soluble Fiber - 2.57 gm, that is 25.70 % of the daily value for RDA of 10 gm
  • VitaminB7 - 6.18 mcg, around 20.60 % of the daily value for RDA of 30 mcg
  • Total Free Sugar - 6.07 gm, approximately 10.12 % of the daily value for RDA of 60 gm
  • Cholesterol - 9 mg, nearly 36.00 % of the daily value for RDA of 25 mg
  • Potassium - 958.3 mg, which is 20.39 % of the daily value for RDA of 4700 mg
  • Sodium - 51.44 mg, that is 3.43 % of the daily value for RDA of 1500 mg
  • Omega 3 - 89.34 mg, around 14.89 % of the daily value for RDA of 600 mg
  • Omega 6 - 1762.51 mg, approximately 293.75 % of the daily value for RDA of 600 mg
  • Standards of RDA are for a healthy adult with 2000 kCal energy requirements which is further dependent on age, gender and physical activities. Readers to check, calculate and confirm the nutritional values of this low calorie meal to own their satisfaction before believing. Further quantities of spices to be added depend upon your culture, feel free to follow it save use of fats or cooking oil which must be limited to limit calories.

    Cooking method

    I divided the lunch recipe in 3 parts, first we will make masala daal, then the brinjal (eggplant) curry. Finally, we will make the roti so that it can be served hot. It is also recommended to keep the salad ready. You can have your choice of salad; however, I am taking just a cucumber here and the curd. The calories are calculated accordingly.

    Step 1

    Making masala daal

    Step 2

    Take a bowl add green gram (mung dal) - 3 spoons, wash 2 - 3 times.

    Step 3

    Wash and chop onion and tomato into small pieces.

    Step 4

    Take a pan add ½ tsp oil.

    Step 5

    Heat it, then add cumin seeds, once it start crackle add finely chopped garlic and finely chopped onion, fry it for 2 - 3 min.

    Step 6

    Once onion fried then add finely chopped tomato and washed mung dal. Mix well.

    Step 7

    Add turmeric and salt and 1 cup water mix well.

    Step 8

    Cover it and cook for 10 - 15 min in medium flame.

    Step 9

    Mix well and garnish with coriander leaves.

    Step 10

    Dal is ready to serve. Nutrition in Masala dal Masala dal gives only 134 calories, 7.76 gm proteins,19.29 gm carbohydrates, 3.03 gm fat and 3.87 gm fiber.

    Step 11

    Eggplant curry (Brinjal curry) Let’s see how to make low calorie brinjal curry (baingan ki sabji) Wash and chop green chilli, brinjal, onion and tomato into long slices.

    Step 12

    Wash and chop green chilli, brinjal, onion and tomato into long slices.

    Step 13

    Chop all the veggies as shown in picture. Take motor pestle add ginger and garlic, mash it.

    Step 14

    Heat clay pot. You can make this recipe in metal pan also, I usually make sabji in clay pot only. The best thing making sabji in clay pot is we need to make recipe in slow flame, that retains the nutrition of the food.

    Step 15

    Add 1/2 tsp oil, add cumin seeds, chopped green chilli, ginger garlic paste and onion. Fry it until onion friend properly.

    Step 16

    Then add chopped tomato and chopped brinjal to it. Fry it for 1 min.

    Step 17

    Now add spices like turmeric, garam masala and salt, mix well.

    Step 18

    Cover it and cook for 10 min.

    Step 19

    After 10 min if you see vegetables cooked properly, garnish with coriander leaves.

    Step 20

    Our healthy low calorie vegetable is ready to serve. Nutrition in Brinjal curry Baingan ki sabji gives only 70 calories, 2.23 gm fiber, 7.76 gm carbohydrates, 2.99 gm fats and 5.35 gm fiber. Brinjal is a low calorie vegetable and it is loaded with fiber also best for those who are looking for weight loss.

    Step 21

    Oats roti Now the next recipe to make this meal complete is oats roti. Oats is a gluten free grain so those who have gluten sensitivity they can also have oats roti. Oats basically is gluten free grain only, but sometimes instant oats contain gluten due cross contamination at the facility at which it is processed. I am taking here rolled oats. Whenever you buy oats, please check on the label if it is gluten free or not, the manufacturer must clearly mention on the oat’s label.

    Step 22

    Take 25 gm rolled oats, added into mixer, and grind it as fine powder.

    Step 23

    Take a plate add oats powder (3 spoons), add hot water and knead the dough soft.

    Step 24

    Keep it aside for 10 min.

    Step 25

    Again, knead the dough and roll it.

    Step 26

    Heat the tawa, roll the roti as done traditionally and bake it from both the sides. Oats roti is ready to serve.

    Step 27

    Since this is a low calorie meal and oats roti also contains carbs, I am limiting serving of this oats roti to one only. If you feel hungry, you can add more salad instead. Nutrition in single oats roti This oats roti gives only 96.50 calories, 3.15 gm proteins, 16.70 gm carbohydrates, 2.60 gm fat and 2.60 gm fiber.

    Step 28

    So my low calorie meal contains masala dal, brinjal curry, oats roti, curd (60 g) and one medium size cucumber sliced.

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