Prep Time20 min
Cook Time20 min
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.
There are several low calorie meal that are available in vegdietplans.com for your reference. You can add them in your diet.
What does the low calorie meal contains?
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.
Nutrition in Low calorie meal # 1
Serving size: 1 low calorie meal 1
Calories in low calorie meal 1
a. Calories in low calorie meal 1 are 354.32 kCal; as much as 17.72 % of male DRI of 2000 kCal. Therefore, it can attain 23.62 % of female DRI of 1500 kCal.
b. Protein forms 17.51 % of the calories
c. Carbs form 54.08 % of the calories in low calorie meal 1.
d. Fats form 25.05 % of the calories.
Macros in low calorie meal 1
a. Protein in low calorie meal 1 – 15.51 gm, particularly 20.68 % of male DRI of 75 gm. Further, it can complete 27.57 % of female DRI of 56.25 gm. In general, protein DRI is 15% of calories.
b. Carbs in low calorie meal 1 – 47.9 gm, therefore, is 17.42 % of male DRI of 275 gm. Therefore, it can achieve 23.22 % of female DRI of 206.25 gm. To clarify, carbohydrates DRI is
55% of calories.
c. Fats in low calorie meal 1 – 9.86 gm, notably 14.79 % of male DRI of 66.67 gm. As a result, a woman gets 19.72 % of female DRI of 50.00 gm. Markedly, fats DRI is 30% of calories.
d. The Fibre in low calorie meal 1 – 13.31 gm, thus is, 35.03 % of male DRI of 38 gm. Consequently, females get 53.24 % of female DRI of 25 gm.
e. Soluble Fibre – 2.57 gm, particularly 25.70 % of male DRI of 10 gm. Consequently, females will get as much as 26.06 % of female DRI of 9.86 gm.
f. Total Free Sugar – 6.07 gm, which is not only 10.12 % of male DRI of 60 gm but also 12.14 % of female DRI of 50 gm.
Vitamins in low calorie meal 1
a. Vitamin A – 109.83 mcg, as much as 12.20 % of male DRI of 900 mcg. Furthermore, women can get as much as 15.69 % of female DRI of 700 mcg.
b. Thiamine (Vitamin B1) – 0.25 mg, particularly 20.83 % of the daily requirement of males of 1.2 mg. Subsequently, females will get 22.73 % of female DRI of 1.1 mg.
c. Riboflavin (Vitamin B2) – 0.28 mg, therefore, is 21.54 % of male DRI of 1.3 mg. Besides, women also get 25.45 % of female DRI of 1.1 mg.
d. Niacin (Vitamin B3) – 1.9 mg, notably 11.88 % of male DRI of 16 mg and 13.57 % of female DRI of 14 mg.
e. Pyridoxine (Vitamin B6) – 0.28 mg, thus is, 21.54 % of DRI of 1.3 mg for males and females.
f. Biotin (Vitamin B7) – 6.18 mcg, therefore, is 20.60 % of DRI of 30 mcg for males and females.
g. Total Folate (Vitamin B9) – 107.43 mcg, as much as 26.86 % of DRI of 400 mcg for males and females.
h. Cobalamin (Vitamin B12) – 0.08 mcg, particularly 3.33 % of DRI of 2.4 mcg for males and females
i. L-ascorbic acid (Vitamin C) – 26.14 mg, therefore, is 29.04 % of male DRI of 90 mg. Further, it is 34.85 % of female DRI of 75 mg.
j. Calciferol (Vitamin D) – 10.08 mcg, notably 201.60 % of DRI of 5 mcg for males and females.
k. Alpha-tocopherol (Vitamin E) – 0.31 mg, thus is, 2.07 % of DRI of 15 mg for males and females.
l. Vitamin K – 38.93 mcg, as much as 32.44 % of male DRI of 120 mcg and 43.26 % of female DRI of 90 mcg.
Minerals in low calorie meal 1
a. Calcium – 148.36 mg, particularly 14.84 % of DRI of 1000 mg for males and females.
b. Phosphorus – 261.65 mg, therefore, is 37.38 % of DRI of 700 mg for males and females.
c. Iron – 3.31 mg, notably 41.38 % of male DRI of 8 mg and 18.39 % of female DRI of 18 mg.
d. Magnesium – 99.67 mg, thus is, 24.92 % of male DRI of 400 mg and 32.15 % of female DRI of 310 mg.
e. Copper – 520 mcg, as much as 57.78 % of DRI of 900 mcg for males and females.
f. Manganese – 0.71 mg, particularly 30.87 % of male DRI of 2.3 mg and 39.44 % of female DRI of 1.8 mg.
g. Molybdenum – 0.06 mcg, therefore, is 0.13 % of DRI of 45 mcg for males and females.
h. Zinc – 1.36 mg, notably 12.36 % of male DRI of 11 mg. At the same time, women get 17.00 % of female DRI of 8 mg.
i. Chromium – 20 mcg, thus is, 57.14 % of male DRI of 35 mcg. Besides, women too get 80.00 % of female DRI of 25 mcg.
j. Selenium – 15.37 mcg, as much as 27.95 % of DRI of 55 mcg for males and females.
k. Cholesterol – 9 mg,
l. Potassium – 958.3 mg, as much as 20.39 % of DRI of 4700 mg for males and females.
m. Sodium – 51.44 mg, particularly 3.43 % of DRI of 1500 mg for males and females.
n. Omega 3 – 89.34 mg, therefore, is 14.89 % of DRI of 600 mg for males and females,
o. Omega 6 – 1762.51 mg, not only 293.75 % of DRI of 600 mg for males and females.
Values of DRI are for a healthy adult. Nutritional and energy requirements may vary as per gender, age and physical activities. Nutritional values of low calorie meal 1 are approximate and may have variance.
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.
Making masala daal
Take a bowl add green gram (mung dal) - 3 spoons, wash 2 - 3 times.
Wash and chop onion and tomato into small pieces.
Take a pan add ½ tsp oil.
Heat it, then add cumin seeds, once it start crackle add finely chopped garlic and finely chopped onion, fry it for 2 - 3 min.
Once onion fried then add finely chopped tomato and washed mung dal. Mix well.
Add turmeric and salt and 1 cup water mix well.
Cover it and cook for 10 - 15 min in medium flame.
Mix well and garnish with coriander leaves.
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.
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.
Wash and chop green chilli, brinjal, onion and tomato into long slices.
Chop all the veggies as shown in picture. Take motor pestle add ginger and garlic, mash it.
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.
Add 1/2 tsp oil, add cumin seeds, chopped green chilli, ginger garlic paste and onion. Fry it until onion friend properly.
Then add chopped tomato and chopped brinjal to it. Fry it for 1 min.
Now add spices like turmeric, garam masala and salt, mix well.
Cover it and cook for 10 min.
After 10 min if you see vegetables cooked properly, garnish with coriander leaves.
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.
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.
Take 25 gm rolled oats, added into mixer, and grind it as fine powder.
Take a plate add oats powder (3 spoons), add hot water and knead the dough soft.
Keep it aside for 10 min.
Again, knead the dough and roll it.
Heat the tawa, roll the roti as done traditionally and bake it from both the sides. Oats roti is ready to serve.
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.
So my low calorie meal contains masala dal, brinjal curry, oats roti, curd (60 g) and one medium size cucumber sliced.