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Prep Time20 min
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Cook Time20 min
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Serving1
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There are lots of ways to make delicious, low calorie meal using a variety of low calorie foods and controlling portion sizes. You can make delicious meal using only beans, tomato, lentils, millet bread and salad. This low calorie meal can be used as lunch or dinner which gives you only 347 kcal in the plate and this is one of the healthiest meal.
When preparing veg diet plans, it is important to remember to add a low calorie meal to it. They are quiet easy to make and will help you create the calorie deficit so that your body will first burn the remaining calories and start eating body fats even when you are at rest.
A low calorie meal need not be an exquisite international cuisine that take a lot time to prepare. You can make little changes in the regular meal that you prepare for everyone else. You just have to keep in mind what food you have to limit in your plate and which ingredients you should skip in order to keep the calories of the meal low. The low calorie meal must be easy to prepare, in the same time as you make meal for your family or in just a matter of minutes.
Remember, your veg diet plans will be sustainable only when you get the satiety from the meal that you eat. If for any reason you still feel craving for the foods, you are going to eat more which may add more calories to your diet plan. Hence make sure that your low calorie meal must contain 25% to 30% of your daily required fiber.
Eating high fiber low calorie meal will provide satiety for a longer period of time and thus will keep you away from the snacks jar. The meal that I am presenting here is no rocket science, but just vegetarian plate prepared differently. This low calorie meal # 2 contains nearly 14 grams of dietary fiber which may be around 40% of adult male requirement and around 50% of adult female requirement. I have also shared a low calorie meal # 1 here for your perusal which has 354 kcal and 13.3 gram fiber.
I have divided this low calorie meal # 2 in four parts, first one is low calorie curry, second is zero oil dal (legume stew), third is a low calorie roti (flat bread) and the fourth part is the salad and curd. This lunch plate makes a regular Indian thali but low in calories.
Ingredients
For cluster beans curry (low calorie vegetable)
Legume stew (zero oil dal)
Jowar roti (sorghum flat bread)
Salad and curd
Low calorie meal 2 nutrition facts compared with male and female DRI (Dietary Reference Intake)
Serving size: 1 low calorie meal 2
Calories in low calorie meal 2
a. Calories in low calorie meal 2 are 347.23 kCal; as much as 17.36 % of male DRI of 2000 kCal. Therefore, it can attain 23.15 % of female DRI of 1500 kCal.
b. Protein forms 18.78 % of the calories
c. Carbs form 61.34 % of the calories in low calorie meal 2.
d. Fats form 16.95 % of the calories.
Macros in low calorie meal 2
a. Protein in low calorie meal 2 – 16.3 gm, particularly 21.73 % of male DRI of 75 gm. Further, it can complete 28.98 % of female DRI of 56.25 gm. In general, protein DRI is 15% of calories.
b. Carbs in low calorie meal 2 – 53.25 gm, therefore, is 19.36 % of male DRI of 275 gm. Therefore, it can achieve 25.82 % of female DRI of 206.25 gm. To clarify, carbohydrates DRI is 55% of calories.
c. Fats in low calorie meal 2 – 6.54 gm, notably 9.81 % of male DRI of 66.67 gm. As a result, a woman gets 13.08 % of female DRI of 50.00 gm. Markedly, fats DRI is 30% of calories.
d. The Fibre in low calorie meal 2 – 13.99 gm, thus is, 36.82 % of male DRI of 38 gm. Consequently, females get 55.96 % of female DRI of 25 gm.
e. Soluble Fibre – 3.5 gm, particularly 35.00 % of male DRI of 10 gm. Consequently, females will get as much as 35.50 % of female DRI of 9.86 gm.
f. Total Free Sugar – 5.04 gm, which is not only 8.40 % of male DRI of 60 gm but also 10.08 % of female DRI of 50 gm.
Vitamins in low calorie meal 2
a. Vitamin A – 94.52 mcg, as much as 10.50 % of male DRI of 900 mcg. Furthermore, women can get as much as 13.50 % of female DRI of 700 mcg.
b. Thiamine (Vitamin B1) – 0.39 mg, particularly 32.50 % of the daily requirement of males of 1.2 mg. Subsequently, females will get 35.45 % of female DRI of 1.1 mg.
c. Riboflavin (Vitamin B2) – 0.22 mg, therefore, is 16.92 % of male DRI of 1.3 mg. Besides, women also get 20.00 % of female DRI of 1.1 mg.
d. Niacin (Vitamin B3) – 2.59 mg, notably 16.19 % of male DRI of 16 mg and 18.50 % of female DRI of 14 mg.
e. Pyridoxine (Vitamin B6) – 0.4 mg, thus is, 30.77 % of DRI of 1.3 mg for males and females.
f. Biotin (Vitamin B7) – 8.69 mcg, therefore, is 28.97 % of DRI of 30 mcg for males and females.
g. Total Folate (Vitamin B9) – 125.18 mcg, as much as 31.30 % 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) – 60.86 mg, therefore, is 67.62 % of male DRI of 90 mg. Further, it is 81.15 % of female DRI of 75 mg.
j. Calciferol (Vitamin D) – 23.37 mcg, notably 467.40 % of DRI of 5 mcg for males and females.
k. Alpha-tocopherol (Vitamin E) – 1.19 mg, thus is, 7.93 % of DRI of 15 mg for males and females.
l. Vitamin K – 68.59 mcg, as much as 57.16 % of male DRI of 120 mcg and 76.21 % of female DRI of 90 mcg.
Minerals in low calorie meal 2
a. Calcium – 266.83 mg, particularly 26.68 % of DRI of 1000 mg for males and females.
b. Phosphorus – 316.61 mg, therefore, is 45.23 % of DRI of 700 mg for males and females.
c. Iron – 6.94 mg, notably 86.75 % of male DRI of 8 mg and 38.56 % of female DRI of 18 mg.
d. Magnesium – 182.67 mg, thus is, 45.67 % of male DRI of 400 mg and 58.93 % of female DRI of 310 mg.
e. Copper – 720 mcg, as much as 80.00 % of DRI of 900 mcg for males and females.
f. Manganese – 1.33 mg, particularly 57.83 % of male DRI of 2.3 mg and 73.89 % of female DRI of 1.8 mg.
g. Molybdenum – 0.07 mcg, therefore, is 0.16 % of DRI of 45 mcg for males and females.
h. Zinc – 2.27 mg, notably 20.64 % of male DRI of 11 mg. At the same time, women get 28.38 % of female DRI of 8 mg.
i. Chromium – 10 mcg, thus is, 28.57 % of male DRI of 35 mcg. Besides, women too get 40.00 % of female DRI of 25 mcg.
j. Selenium – 14 mcg, as much as 25.45 % of DRI of 55 mcg for males and females.
k. Cholesterol – 9 mg,
l. Potassium – 1070.4 mg, as much as 22.77 % of DRI of 4700 mg for males and females.
m. Sodium – 60.5 mg, particularly 4.03 % of DRI of 1500 mg for males and females.
n. Omega 3 – 99.55 mg, therefore, is 16.59 % of DRI of 600 mg for males and females,
o. Omega 6 – 1206.97 mg, not only 201.16 % of DRI of 600 mg for males and females.
Disclaimer
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 2 are approximate and may have variance.
How to prepare the low calorie meal # 2
Cluster beans curry (Low calorie vegetable)
Single serving of cluster beans curry (curry) gives only 89 kcal, 4.45 gm proteins and 6.44 gm fiber. This is quite a healthy quick and easy to prepare recipe, as we can make this curry using only ½ tsp of oil. Cluster beans are the low – calorie vegetable, 100 gm cluster beans give only 40 kcal, it is rich in proteins and fiber, 100 gm cluster beans give 3.55 gm proteins and 4.83 gm fiber, 1.28 gm soluble fiber. With this cluster beans are loaded with iron; 100 gm gives 3. 90mg.So friends, this is the while preparing low calorie meal try to add cluster beans in your diet at least once in a week.
Directions
Wash and chop cluster beans, onion, tomato, green chili, and garlic finely.
Take a pan add ½ tsp oil.
Then add cumin seeds.
Add chopped green chilli, garlic and chopped onion. Fry it for 3 - 4 min.
Once onion changes its colour add chopped tomato, chopped cluster beans.
Then add spices like turmeric powder, garam masala and salt.
Add 8 - 10 spoons of water. Mix well.
Cover it and cook for 5 - 8 min.
After some time if you see cluster beans cooked properly, then add chopped coriander leaves.
Mix well, our healthy low calorie curry (cluster beans curry) is ready to serve.
Healthy quick and easy to prepare recipe try it friends.
Legume stew (zero oil dal) To make make this dal I am not adding here single drop of oil. It is a zero - oil recipe. In a single serving will get only 113.8 kcal, 6.72 gm proteins and 3.62 gm fiber. let’s see the dal recipe.
Take a bowl add 4 spoons of red gram (tuar dal).
Wash it 2 - 3 times.
Wash and chop green mango into small pieces.
Add it into tuar dal, add turmeric ,water and salt mix well.
Pressure cook it until 2 - 3 whistles came.
Mix well, garnish with coriander leaves. Zero - oil mango dal is ready to serve.
Jowar Roti (Sorghum flat bread) Jowar is a gluten free grain. So those who have gluten sensitivity they can also add jowar roti in their diet. In a single roti will get only 50 kcal energy, 1.5 gm proteins and 1.5 gm fiber. Lets see how to make it.
Take 30 gm jowar flour in a plate.
Add nearly same hot water to the plate.
Mix well make saft dough.
Distribute the dough into 2 parts.
Roll it with light hands.
Add it in tawa and cook both sides properly. Roti is ready to serve. Variation-If you don’t like jowar roti, you can take oats roti too. Rolled oats are gluten free so you can make 2 small oats roti with 30 gm rolled oats powder and add it in your low calorie meal.
Healthy Jowar Roti (Sorghum Flat bread) is ready to serve.
Low calorie meal consisting of cluster beans curry, green mango dal, 2 jowar roti, curd – 60 gm and 1 small size cucumber.
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