- Prep Time20 min
- Cook Time20 min
A single serving of this type of low calorie meal provides 347 kcal, 33% of proteins, and more than 50% of the fiber requirement of a young adult woman. No oil is used for making this plate meal. This low carb meal is a zero-oil recipe too.
Green gram stew (masala dal) – This is masala dal is an important part of this low calorie meal as it provides protein. This stew is made from green gram (moong dal) and vegetables. A single serving of masala dal gives 110 kcal, proteins 7.51 gm, carbohydrates 17.99 gm, fat 0.51 gm, and fiber 6.48 gm. To make this masala dal we did not need to add a single drop of oil. We can make this dal without oil. Trust me friends, when you eat this stew, you will not be able to distinguish if oil is added to it or not.
Pumpkin curry – The curry provides fiber and other minerals in your diet hence selecting a low-calorie curry that gives good nutrition is very important. This pumpkin is selected in this low calorie meal to make curry because pumpkin is a low calorie vegetable. In a single serving, the curry will give 46.34 kcal energy, proteins – 1.68 gm, Carb – 8 gm, fat – 0.32 gm, fiber – 5.12 grams. Pumpkin is a low-calorie food, 100 grams of pumpkin gives only 23 kcal and contains more than 90 % of water which keeps you hydrated.
Pumpkin is also high in potassium, and 100 gm pumpkin gives 250 mg potassium. As per studies, potassium-rich foods help to lower down blood pressure and reduce the risk of heart disease. Pumpkin is also rich in antioxidants, such as vitamin A, vitamin c, copper, and other essential vitamins and minerals.
Raita – Raita gives a soothing effect to your stomach and hence it is part of this low calorie meal. It is also an important source of vitamin D, calcium, and fiber. Raita is made from curd, grated cucumber, and garnished with roasted groundnut. A single serving of raita will get 49.71 kcal, 2.36 gm proteins, 4.24 gm carbohydrates, 2.51 gm fat, and 1.50 gm fiber.
Oats roti (flatbread) – This oats roti will provide carbs, proteins, and fibers in this low calorie meal. I made here oats roti, as we all know oats are rich in fiber especially soluble fiber in the form of beta-glucan which helps to control the blood sugar levels, control cholesterol. Single oats roti gives you 57.90 kcal, 1.89 gm protein, 10.02 gm carb, 0.80 gm fat, and 1.56 gm fiber.
Masala dal (moong dal)
Oats roti (flatbread)
Low calorie meal 3 nutrition facts compared with male and female DRI (Dietary Reference Intake)
Serving size: 1 low calorie meal 3
Calories in low calorie meal 3
a. Calories in low calorie meal 3 are 347.85 kCal; as much as 17.39 % of male DRI of 2000 kCal. Therefore, it can attain 23.19 % of female DRI of 1500 kCal.
b. Protein forms 18.99 % of the calories
c. Carbs form 58.80 % of the calories in low calorie meal 3.
d. Fats form 17.88 % of the calories.
Macros in low calorie meal 3
a. Protein in low calorie meal 3 – 16.51 gm, particularly 22.01 % of male DRI of 75 gm. Further, it can complete 29.35 % of female DRI of 56.25 gm. In general, protein DRI is 15% of calories.
b. Carbs in low calorie meal 3 – 51.13 gm, therefore, is 18.59 % of male DRI of 275 gm. Therefore, it can achieve 24.79 % of female DRI of 206.25 gm. To clarify, carbohydrates DRI is 55% of calories.
c. Fats in low calorie meal 3 – 6.91 gm, notably 10.36 % of male DRI of 66.67 gm. As a result, a woman gets 13.82 % of female DRI of 50.00 gm. Markedly, fats DRI is 30% of calories.
d. The Fibre in low calorie meal 3 – 16.74 gm, thus is, 44.05 % of male DRI of 38 gm. Consequently, females get 66.96 % of female DRI of 25 gm.
e. Soluble Fibre – 3.78 gm, particularly 37.80 % of male DRI of 10 gm. Consequently, females will get as much as 38.34 % of female DRI of 9.86 gm.
f. Total Free Sugar – 9 gm, which is not only 15.00 % of male DRI of 60 gm but also 18.00 % of female DRI of 50 gm.
Vitamins in low calorie meal 3
a. Vitamin A – 97.74 mcg, as much as 10.86 % of male DRI of 900 mcg. Furthermore, women can get as much as 13.96 % of female DRI of 700 mcg.
b. Thiamine (Vitamin B1) – 0.3 mg, particularly 25.00 % of the daily requirement of males of 1.2 mg. Subsequently, females will get 27.27 % of female DRI of 1.1 mg.
c. Riboflavin (Vitamin B2) – 0.27 mg, therefore, is 20.77 % of male DRI of 1.3 mg. Besides, women also get 24.55 % of female DRI of 1.1 mg.
d. Niacin (Vitamin B3) – 2.65 mg, notably 16.56 % of male DRI of 16 mg and 18.93 % of female DRI of 14 mg.
e. Pyridoxine (Vitamin B6) – 0.38 mg, thus is, 29.23 % of DRI of 1.3 mg for males and females.
f. Biotin (Vitamin B7) – 6.97 mcg, therefore, is 23.23 % of DRI of 30 mcg for males and females.
g. Total Folate (Vitamin B9) – 130.43 mcg, as much as 32.61 % 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) – 33.08 mg, therefore, is 36.76 % of male DRI of 90 mg. Further, it is 44.11 % of female DRI of 75 mg.
j. Calciferol (Vitamin D) – 9.94 mcg, notably 198.80 % of DRI of 5 mcg for males and females.
k. Alpha-tocopherol (Vitamin E) – 1.63 mg, thus is, 10.87 % of DRI of 15 mg for males and females.
k. Vitamin K – 188.06 mcg, as much as 156.72 % of male DRI of 120 mcg and 208.96 % of female DRI of 90 mcg.
Minerals in low calorie meal 3
a. Calcium – 187.29 mg, particularly 18.73 % of DRI of 1000 mg for males and females.
b. Phosphorus – 261.31 mg, therefore, is 37.33 % of DRI of 700 mg for males and females.
c. Iron – 4.13 mg, notably 51.63 % of male DRI of 8 mg and 22.94 % of female DRI of 18 mg.
d. Magnesium – 114.51 mg, thus is, 28.63 % of male DRI of 400 mg and 36.94 % of female DRI of 310 mg.
e. Copper – 550 mcg, as much as 61.11 % 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 – 1.45 mg, notably 13.18 % of male DRI of 11 mg. At the same time, women get 18.13 % 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 – 8.14 mcg, as much as 14.80 % of DRI of 55 mcg for males and females.
k. Cholesterol – 9 mg,
l. Potassium – 1139.25 mg, as much as 24.24 % of DRI of 4700 mg for males and females.
m. Sodium – 62.79 mg, particularly 4.19 % of DRI of 1500 mg for males and females.
n. Omega 3 – 122.14 mg, therefore, is 20.36 % of DRI of 600 mg for males and females,
o. Omega 6 – 893.65 mg, not only 148.94 % 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 3 are approximate and may have variance.
This Low calorie meal consist Green gram stew (masala dal),Pumpkin curry,Raita,Oats roti (flatbread).
Green Gram stew (masala Dal)
To set this low calorie meal, tets make the green gram stew first as it takes time to cook. Take a bowl to add 4 spoons of whole green gram.
Wash it 2 - 3 times.
Add enough water and soak it for 5 - 10 hours
Now to make masala dal will add dome vegetables also, like onion, tomato, green chili, garlic.
Wash it and chop it finely.
Take a pan, here I am making a clay pot, you can take any pan which is available in your home.
Heat the pan, add chopped onion to it.
Now add minced garlic and green chili to it. Fry for 3 - 4 min.
Then add chopped tomato to it.
Add spices like turmeric, salt, and garam masala, add few drops.
Now cover it and cook for 3 - 4 min.
Once tomato became soft add soaked moong dal.
Add 1 cup water.
Mix well, cover it and cook for 10 min.
Healthy masala dal is ready, garnish with coriander leaves.
Now let’s make pumpkin curry.
Wash and peel pumpkin.
Cut into medium pieces.
Take a pot add cumin seeds.
Add Curry leaves.
Then add chopped pumpkin, turmeric, salt, and water.
Mix well. Cover it. Cook for 10 min.
Healthy low calorie pumpkin sabzi is ready.
Now let make raita.
Wash and peel the cucumber and grate it.
Take a bowl to add curd. Add grated cucumber to curd bowl, add salt, coriander leaves mix well.
Garnish with roasted groundnuts. Those who are allergic to groundnuts can add 1 tsp roasted sesame seeds (til) in the curd, it will enhance the taste.
Let’s make roti now.
I prefer to make the roti last because it feels nice to eat hot bread along in the meal.
Take a bowl to add oats flour and hot water.
Mix well, prepare the dough. Make 2 dough balls.
Roll the dough ball into a slice of flat circular bread and bake it on a flat pan.
Bake it from both sides.
The low calorie meal # 3 consisting of 2 oats roti, zero oil moong dal, low calorie pumpkin curry, and raita is ready.