Low calorie meal 4 for weight loss

March 4, 2022
by Smriti Indarapu
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- Healthy Lunch
Difficulty: Easy

Prep Time

4 hours
Cook Time

20 min
Serving

1
View

1,198

This low calorie meal provides 350 kcal and is designed for a single person. One can have this as a weight-loss thali as well. This kind of low calorie meal is a more practical approach to continue a long term weight loss journey rather than having a fancy diet.

This low calorie meal consists of high protein chilla made with green gram (moong dal), French bean curry and raita (Condiment). This meal is one of the most straightforward meals that may provide variety to your bland weight loss diet. Even if you are not on a weight loss diet, this is a treat for your taste buds.

Highlights of low calorie meal 4

This low calorie meal does not require extensive planning and is easily prepared.
Ideal for office goers for dinner or breakfast, the low calorie meal tastes best when served hot.
The protein content in the low calorie meal is very high; approximately 35% of the protein need of females and 27% of the protein needs of men can be fulfilled by this low calorie meal.
The fibre content of this low calorie meal is approximately 16 grams, which is around 65% of women’s daily requirement.
A high fibre diet like this low calorie meal 4 can be added to intermittent fasting if protein requirements are appropriately managed.
The combination of moong dal chilla, raita and French bean curry provides a high amount of B vitamins, vitamin C and vitamin D.
Apart from vitamins, this low calorie meal 4 is rich in iron, magnesium, manganese, selenium and chromium.
Due to the high amount of potassium, this low calorie meal may be suitable for people with high blood pressure

Ingredient of French beans curry

French beans – 100 gm
Oil – 1/2 tsp
Turmeric powder – 1/4th tsp (1 gm)
Salt – as per taste
Coriander leaves – 5 gm for garnish

Ingredients of Raita (Condiment)

Curd – 100 gm
cucumber – 50 gm
Coriander leaves – 5 gm for garnish
Salt – as per taste
Chilli flakes – 1/2 tsp

Ingredients of high Protein chilla (moong dal chilla two nos)

Mung dal – 50 gm
Onion – 30 gm
Capsicum – 30 gm
Coriander leaves – 5 gm
Bottle gourd – 100 gm
Green chilli – 2
Ginger – 1 inch
Salt – to taste
chilli flakes – as per taste
Oil – a few drops

Low calorie meal 4 nutrition compared with male and female Dietary Reference Intake (DRI)

Serving size: 1 low calorie meal plate

Calories in low calorie meal 4

a. Calories in low calorie meal 4 are 350.12 kCal; as much as 17.51 % of male DRI of 2000 kCal. Therefore, it can attain 23.34 % of female DRI of 1500 kCal.

b. Protein forms 23.12 % of the calories

c. Carbs form 47.94 % of the calories in low calorie meal 4.

d. Fats form 26.45 % of the calories.

Macros in low calorie meal 4

a. Protein in low calorie meal 4 – 20.24 gm, particularly 26.99 % of male DRI of 75 gm. Further, it can complete 35.98 % of female DRI of 56.25 gm. In general, protein DRI is 15% of calories.

b. Carbs in low calorie meal 4 – 41.96 gm, therefore, is 15.26 % of male DRI of 275 gm. Therefore, it can achieve 20.34 % of female DRI of 206.25 gm. To clarify, carbohydrates DRI is 55% of calories.

c. Fats in low calorie meal 4 – 10.29 gm, notably 15.43 % of male DRI of 66.67 gm. As a result, a woman gets 20.58 % of female DRI of 50.00 gm. Markedly, fats DRI is 30% of calories.

d. The Fibre in low calorie meal 4 – 16.29 gm, thus is, 42.87 % of male DRI of 38 gm. Consequently, females get 65.16 % of female DRI of 25 gm.

e. Soluble Fibre – 3.2 gm, particularly 32.00 % of male DRI of 10 gm. Consequently, females will get as much as 32.45 % of female DRI of 9.86 gm.

f. Total Free Sugar – 4.33 gm, which is not only 7.22 % of male DRI of 60 gm but also 8.66 % of female DRI of 50 gm.

Vitamins in low calorie meal 4

a. Vitamin A – 234.35 mcg, as much as 26.04 % of male DRI of 900 mcg. Furthermore, women can get as much as 33.48 % of female DRI of 700 mcg.

b. Thiamine (Vitamin B1) – 0.33 mg, particularly 27.50 % of the daily requirement of males of 1.2 mg. Subsequently, females will get 30.00 % of female DRI of 1.1 mg.

c. Riboflavin (Vitamin B2) – 0.18 mg, therefore, is 13.85 % of male DRI of 1.3 mg. Besides, women also get 16.36 % of female DRI of 1.1 mg.

d. Niacin (Vitamin B3) – 2.76 mg, notably 17.25 % of male DRI of 16 mg and 19.71 % of female DRI of 14 mg.

e. Pyridoxine (Vitamin B6) – 0.73 mg, thus is, 56.15 % of DRI of 1.3 mg for males and females.

f. Biotin (Vitamin B7) – 13.14 mcg, therefore, is 43.80 % of DRI of 30 mcg for males and females.

g. Total Folate (Vitamin B9) – 194.27 mcg, as much as 48.57 % of DRI of 400 mcg for males and females.

h. Cobalamin (Vitamin B12) – 0 mcg, particularly 0.00 % of DRI of 2.4 mcg for males and females

i. L-ascorbic acid (Vitamin C) – 56.23 mg, therefore, is 62.48 % of male DRI of 90 mg. Further, it is 74.97 % of female DRI of 75 mg.

j. Calciferol (Vitamin D) – 6.91 mcg, notably 138.20 % of DRI of 5 mcg for males and females.

k. Alpha-tocopherol (Vitamin E) – 0.46 mg, thus is, 3.07 % of DRI of 15 mg for males and females.

l. Vitamin K – 88.79 mcg, as much as 73.99 % of male DRI of 120 mcg and 98.66 % of female DRI of 90 mcg.

Minerals in low calorie meal 4

a. Calcium – 136.01 mg, particularly 13.60 % of DRI of 1000 mg for males and females.

b. Phosphorus – 331.86 mg, therefore, is 47.41 % of DRI of 700 mg for males and females.

c. Iron – 5.83 mg, notably 72.88 % of male DRI of 8 mg and 32.39 % of female DRI of 18 mg.

d. Magnesium – 172.08 mg, thus is, 43.02 % of male DRI of 400 mg and 55.51 % of female DRI of 310 mg.

e. Copper – 769.6 mcg, as much as 85.51 % of DRI of 900 mcg for males and females.

f. Manganese – 1.61 mg, particularly 70.00 % of male DRI of 2.3 mg and 89.44 % of female DRI of 1.8 mg.

g. Molybdenum – 0.1 mcg, therefore, is 0.22 % of DRI of 45 mcg for males and females.

h. Zinc – 2.26 mg, notably 20.55 % of male DRI of 11 mg. At the same time, women get 28.25 % of female DRI of 8 mg.

i. Chromium – 31.43 mcg, thus is, 89.80 % of male DRI of 35 mcg. Besides, women too get 125.72 % of female DRI of 25 mcg.

j. Selenium – 28.04 mcg, as much as 50.98 % of DRI of 55 mcg for males and females.

k. Cholesterol – 0 mg,

l. Potassium – 1520.58 mg, as much as 32.35 % of DRI of 4700 mg for males and females.

m. Sodium – 28.52 mg, particularly 1.90 % of DRI of 1500 mg for males and females.

n. Omega 3 – 238.97 mg, therefore, is 39.83 % of DRI of 600 mg for males and females,

o. Omega 6 – 1825.19 mg, not only 304.20 % of DRI of 600 mg for males and females.

French bean curry macros

a. Calories in French bean curry – 49.07 kCal, which provides 2.45 % of DRI of 2000 kCal for males and 3.27 % of DRI of 1500 kCal for females.

b. Protein in French bean curry – 2.37 gm, that is 3.16 % of DRI of 75 gm for males and 4.21 % of DRI of 56.25 gm for females. Protein forms 19.32 % of the calories of French bean curry.

c. Carbs in French bean curry – 3.22 gm, around 1.17 % of DRI of 275 gm for males and 1.56 % of DRI of 206.25 gm for females. Carbs form 26.25 % of the calories of French bean curry.

d. Fats in French bean curry – 2.78 gm, approximately 4.17 % of DRI of 66.67 gm for males and 5.56 % of DRI of 50.00 gm for females. Fats form 50.99 % of the calories of French bean curry.

e. Fiber in French bean curry – 4.63 gm, nearly 12.18 % of DRI of 38 gm for males and 18.52 % of DRI of 25 gm for females.

f. Soluble Fiber – 0.75 gm, nearly 7.50 % of DRI of 10 gm for males and 7.61 % of DRI of 9.86 gm for females.

g. Total Free Sugar – 1.02 gm, almost 1.70 % of DRI of 60 gm for males and 2.04 % of DRI of 50 gm for females.

Moong dal chilla macros

a. Calories in Moong dal chilla – 222.17 kCal, which provides 11.11 % of DRI of 2000 kCal for males and 14.81 % of DRI.

b. Protein in Moong dal chilla – 13.91 gm, that is 18.55 % of DRI of males and 24.73 % of DRI of 56.25 gm of females.

c. Carbs in Moong dal chilla – 32.82 gm, around 11.93 % of DRI of 275 gm for males and 15.91 % of DRI of 206.25 gm for females.

d. Fats in Moong dal chilla – 3.22 gm, approximately 4.83 % of DRI of 66.67 gm for males and 6.44 % of DRI of 50.00 gm for females.

e. Fiber in Moong dal chilla – 9.52 gm, nearly 25.05 % of DRI of 38 gm for males and 38.08 % of DRI of 25 gm for females.

f. Soluble Fiber – 1.95 gm, nearly 19.50 % of DRI of 10 gm for males and 19.78 % of DRI of 9.86 gm for females.

g. Total Free Sugar – 3.06 gm, almost 5.10 % of DRI of 60 gm for males and 6.12 % of DRI of 50 gm for females.

Disclaimer

Values of DRI are for a healthy adult aged between 19 to 50 years, calorie needs may change as per gender, age and physical activities. Nutritional values of low calorie meal 4 are approximate and may have variance.

Smriti Indarapu

Nutritionist & Dietician

Hello everyone, I am Nutritionist Smriti Indarapu, a Post Graduate Diploma holder in Nutrition and Dietetics, practicing nutrition for the last 10 years. The journey started when we were having our family... Read full bio

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