Low calorie meal 2 for better health

  • Prep Time
    20 min
  • Cook Time
    20 min
  • Serving
    1
  • View
    437

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 low carb 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

Nutrition

Serving - Low calorie meal consisting of cluster beans curry, green mango dal, 2 jowar roti, curd – 60 gm and 1 small size cucumber.

  • Daily Value*
  • Calories - 347.23 kCal, which is 17.36 % of the daily value for RDA of 2000 kCal
  • Protein - 16.3 gm, that is 21.73 % of the daily value for RDA of 75 gm i.e. 15 % of calories
  • Carbohydrate - 53.25 gm, around 19.36 % of the daily value for RDA of 275 gm i.e. 55 % of calories
  • Fat - 6.54 gm, approximately 9.81 % of the daily value for RDA of 66.67 gm i.e. 30 % of calories
  • Total Fiber - 13.99 gm, nearly 36.82 % of the daily value for RDA of 38 gm
  • Vitamin A - 94.52 mcg, roughly 10.50 % of the daily value for RDA of 900 mcg
  • Vitamin B1 - 0.39 mg, almost 32.50 % of the daily value for RDA of 1.2 mg
  • Vitamin B2 - 0.22 mg, which is 16.92 % of the daily value for RDA of 1.3 mg
  • Vitamin B3 - 2.59 mg, that is 16.19 % of the daily value for RDA of 16 mg
  • Vitamin B6 - 0.4 mg, around 30.77 % of the daily value for RDA of 1.3 mg
  • Vitamin B9 - 125.18 mcg, approximately 31.30 % of the daily value for RDA of 400 mcg
  • Vitamin B12 - 0.08 mcg, nearly 3.33 % of the daily value for RDA of 2.4 mcg
  • Vitamin C - 60.86 mg, roughly 152.15 % of the daily value for RDA of 40 mg
  • Vitamin D - 23.37 mcg, almost 467.40 % of the daily value for RDA of 5 mcg
  • Vitamin E - 1.19 mg, which is 79.33 % of the daily value for RDA of 1.5 mg
  • Vitamin K - 68.59 mcg, that is 57.16 % of the daily value for RDA of 120 mcg
  • Calcium - 266.83 mg, around 26.68 % of the daily value for RDA of 1000 mg
  • Phosphorus - 316.61 mg, approximately 45.23 % of the daily value for RDA of 700 mg
  • Iron - 6.94 mg, nearly 86.75 % of the daily value for RDA of 8 mg
  • Magnesium - 182.67 mg, roughly 45.67 % of the daily value for RDA of 400 mg
  • Copper - 720 mcg, almost 80.00 % of the daily value for RDA of 900 mcg
  • Manganese - 1.33 mg, which is 57.83 % of the daily value for RDA of 2.3 mg
  • Molybdenum - 0.07 mcg, that is 0.16 % of the daily value for RDA of 45 mcg
  • Zinc - 2.27 mg, around 20.64 % of the daily value for RDA of 11 mg
  • Chromium - 0.01 mcg, approximately 0.03 % of the daily value for RDA of 35 mcg
  • Selenium - 14 mcg, nearly 25.45 % of the daily value for RDA of 55 mcg
  • Soluble Fiber - 3.5 gm, roughly 35.00 % of the daily value for RDA of 10 gm
  • VitaminB7 - 8.69 mcg, almost 28.97 % of the daily value for RDA of 30 mcg
  • Total Free Sugar - 5.04 gm, which is 8.40 % of the daily value for RDA of 60 gm
  • Cholesterol - 9 mg, that is 36.00 % of the daily value for RDA of 25 mg
  • Potassium - 1070.4 mg, around 22.77 % of the daily value for RDA of 4700 mg
  • Sodium - 60.5 mg, approximately 4.03 % of the daily value for RDA of 1500 mg
  • Omega 3 - 99.55 mg, nearly 16.59 % of the daily value for RDA of 600 mg
  • Omega 6 - 1206.97 mg, roughly 201.16 % of the daily value for RDA of 600 mg
  • Values of RDA are for a healthy adult and with an assumption of 2000 kCal energy requirements which may change as per gender, age and physical activities. Nutritional values of this low calorie meal are approximate and does not contain nutrition from ingredients measured below 1 gram. Readers may calculate the nutritional values to their own satisfaction based on the local food data and compare with RDA values as set by the local health authority from time to time.

    Cooking method

    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.

    Step 1

    Wash and chop cluster beans, onion, tomato, green chili, and garlic finely.

    Step 2

    Take a pan add ½ tsp oil.

    Step 3

    Then add cumin seeds.

    Step 4

    Add chopped green chilli, garlic and chopped onion. Fry it for 3 - 4 min.

    Step 5

    Once onion changes its colour add chopped tomato, chopped cluster beans.

    Step 6

    Then add spices like turmeric powder, garam masala and salt.

    Step 7

    Add 8 - 10 spoons of water. Mix well.

    Step 8

    Cover it and cook for 5 - 8 min.

    Step 9

    After some time if you see cluster beans cooked properly, then add chopped coriander leaves.

    Step 10

    Mix well, our healthy low calorie curry (cluster beans curry) is ready to serve.

    Step 11

    Healthy quick and easy to prepare recipe try it friends.

    Step 12

    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.

    Step 13

    Take a bowl add 4 spoons of red gram (tuar dal).

    Step 14

    Wash it 2 - 3 times.

    Step 15

    Wash and chop green mango into small pieces.

    Step 16

    Add it into tuar dal, add turmeric ,water and salt mix well.

    Step 17

    Pressure cook it until 2 - 3 whistles came.

    Step 18

    Mix well, garnish with coriander leaves. Zero - oil mango dal is ready to serve.

    Step 19

    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.

    Step 20

    Take 30 gm jowar flour in a plate.

    Step 21

    Add nearly same hot water to the plate.

    Step 22

    Mix well make saft dough.

    Step 23

    Distribute the dough into 2 parts.

    Step 24

    Roll it with light hands.

    Step 25

    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.

    Step 26

    Healthy Jowar Roti (Sorghum Flat bread) is ready to serve.

    Step 27

    Low calorie meal consisting of cluster beans curry, green mango dal, 2 jowar roti, curd – 60 gm and 1 small size cucumber.

    You May Also Like

    Leave a Review

    Your email address will not be published. Required fields are marked *

    X