Low calorie meal 5 for weight loss diet

  • Prep Time
    20 min
  • Cook Time
    20 min
  • Serving
    1
  • View
    766

The benefits of this low calorie meal 5 is that you will feel full until your next meal. This low calorie meal 5 provides just 370 kcal energy. 

Benefits of this low calorie meal 5

  • The meal provides protein to an extent of 17.1 grams which could be around 1/3rd requirement of an Indian women. 
  • In addition to protein, this low calorie meal 5 also gives nearly half of the daily total fiber and half of the total soluble fiber of the RDA requirements. 
  • Eating such high protein high fiber meal may provide you satiety. 
  • This meal is a high fiber meal, it may help you manage your blood cholesterol levels.
  • This meal is a low carb meal and also contains less free sugar. Subsequently, it may help those managing their blood sugar levels.
  • Apart from being low in calories and high in proteins and fibers, I have made sure that this low calorie meal 5 is also rich in nutrients for you. This meal is rich in vitamin b1, vitamin b6, vitamin b7, vitamin b9 (folic acid), vitamin c, vitamin d, vitamin e, phosphorus, iron, magnesium, copper, manganese, selenium and potassium. On the other hand, it is low in total free sugar and sodium too.

This well-balanced low calorie meal 5 consists of a masala daal (lentil stew), Kovai curry, plain quinoa porridge and curd for your diet plan.

Kovai curry

The health benefits of Kovai (Ivy gourd) are numerous as it is considered as one of the most ancient medicinal plants. It has been used by humans since many years to cure from various illnesses.

It contains significant amounts of protein, iron, calcium, phosphorus, potassium, carotene, vitamins A, C, E and B complex. It is an excellent source of vitamins C, K, and potassium and is rich in vitamin A, C, lycopene, folic acid. 

It has also been found out that Ivy gourd possesses excellent source of antioxidants, which help to fight against the free radicals that cause various diseases like heart disease and cancer.

Quinoa porridge

The health benefits of quinoa are many. First, it is one of the least processed grains on the planet, which means that it holds more nutrients than any other edible grain. It also has high levels of anti-oxidants, which help to remove free radicals and other toxins from your body. It is gluten free, so it goes right into your diet without triggering any allergic reactions. This makes quinoa ideal for those with gluten and wheat sensitivities.

One of the best health benefits of quinoa is its great source of essential amino acids, particularly lysine. The lysine found in this superfood is highly beneficial to your overall health, because it helps to regulate your metabolism and energy production. When your metabolism is running smoothly, you are able to absorb more vitamins and minerals from the foods you eat. And when you have more energy, you tend to feel less tired throughout the day, which is something that we all want.

Spiced buttermilk

People know that drinking buttermilk has so many health benefits apart from soothing stomach. Consuming it regularly will give you so many health benefits that are not provided by any other drinks. 

Drinking buttermilk everyday will help to prevent stomach disorders, also provides calcium, which helps to form strong bones and teeth.

Ingredients

Ingredients of low calorie meal 5

Nutrition in Low calorie meal 5

Serving size: 1 Low calorie meal 5

Calories in Low calorie meal 5

Calories in Low calorie meal 5 are 370 kCal; as much as 18.50 % of male DRI of 2000 kCal. Therefore, it can attain 24.67 % of female DRI of 1500 kCal.

Protein forms 18.49 % of the calories

Carbs form 50.28 % of the calories in Low calorie meal 5.

Fats form 27.95 % of the calories.

Macros in Low calorie meal 5

Protein in Low calorie meal 5 – 17.1 gm, particularly 22.80 % of male DRI of 75 gm. Further, it can complete 30.40 % of female DRI of 56.25 gm. In general, protein DRI is 15% of calories.

Carbs in Low calorie meal 5 – 46.51 gm, therefore, is 16.91 % of male DRI of 275 gm. Therefore, it can achieve 22.55 % of female DRI of 206.25 gm. To clarify, carbohydrates DRI is 55% of calories.

Fats in Low calorie meal 5 – 11.49 gm, notably 17.23 % of male DRI of 66.67 gm. As a result, a woman gets 22.98 % of female DRI of 50.00 gm. Markedly, fats DRI is 30% of calories.

The Fibre in Low calorie meal 5 – 19.01 gm, thus is, 50.03 % of male DRI of 38 gm. Consequently, females get 76.04 % of female DRI of 25 gm.

Soluble Fibre – 4.96 gm, particularly 49.60 % of male DRI of 10 gm. Consequently, females will get as much as 50.30 % of female DRI of 9.86 gm.

Total Free Sugar – 7.22 gm, which is not only 12.03 % of male DRI of 60 gm but also 14.44 % of female DRI of 50 gm.

Vitamins in Low calorie meal 5

Vitamin A – 175.58 mcg, as much as 19.51 % of male DRI of 900 mcg. Furthermore, women can get as much as 25.08 % of female DRI of 700 mcg.

Thiamine (Vitamin B1) – 0.51 mg, particularly 42.50 % of the daily requirement of males of 1.2 mg. Subsequently, females will get 46.36 % of female DRI of 1.1 mg.

Riboflavin (Vitamin B2) – 0.29 mg, therefore, is 22.31 % of male DRI of 1.3 mg. Besides, women also get 26.36 % of female DRI of 1.1 mg.

Niacin (Vitamin B3) – 2.68 mg, notably 16.75 % of male DRI of 16 mg and 19.14 % of female DRI of 14 mg.

Pyridoxine (Vitamin B6) – 0.46 mg, thus is, 35.38 % of DRI of 1.3 mg for males and females.

Biotin (Vitamin B7) – 11.83 mcg, therefore, is 39.43 % of DRI of 30 mcg for males and females.

Total Folate (Vitamin B9) – 254.94 mcg, as much as 63.74 % of DRI of 400 mcg for males and females.

Cobalamin (Vitamin B12) – 0.08 mcg, particularly 3.33 % of DRI of 2.4 mcg for males and females

L-ascorbic acid (Vitamin C) – 44.93 mg, therefore, is 49.92 % of male DRI of 90 mg. Further, it is 59.91 % of female DRI of 75 mg.

Calciferol (Vitamin D) – 12.39 mcg, notably 247.80 % of DRI of 5 mcg for males and females.

Alpha-tocopherol (Vitamin E) – 1.65 mg, thus is, 11.00 % of DRI of 15 mg for males and females.

Vitamin K – 58.34 mcg, as much as 48.62 % of male DRI of 120 mcg and 64.82 % of female DRI of 90 mcg.

Minerals in Low calorie meal 5

Calcium – 251.25 mg, particularly 25.13 % of DRI of 1000 mg for males and females.

Phosphorus – 363.79 mg, therefore, is 51.97 % of DRI of 700 mg for males and females.

Iron – 6.06 mg, notably 75.75 % of male DRI of 8 mg and 33.67 % of female DRI of 18 mg.

Magnesium – 151.61 mg, thus is, 37.90 % of male DRI of 400 mg and 48.91 % of female DRI of 310 mg.

Copper – 760 mcg, as much as 84.44 % of DRI of 900 mcg for males and females.

Manganese – 1.64 mg, particularly 71.30 % of male DRI of 2.3 mg and 91.11 % of female DRI of 1.8 mg.

Molybdenum – 0.02 mcg, therefore, is 0.04 % of DRI of 45 mcg for males and females.

Zinc – 3.07 mg, notably 27.91 % of male DRI of 11 mg. At the same time, women get 38.38 % of female DRI of 8 mg.

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.

Selenium – 19.14 mcg, as much as 34.80 % of DRI of 55 mcg for males and females.

Cholesterol – 9 mg,

Potassium – 1144.1 mg, as much as 24.34 % of DRI of 4700 mg for males and females.

Sodium – 59.84 mg, particularly 3.99 % of DRI of 1500 mg for males and females.

Omega 3 – 202.74 mg, therefore, is 33.79 % of DRI of 600 mg for males and females,

Omega 6 – 2976.5 mg, not only 496.08 % of DRI of 600 mg for males and females.

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
www.vegdietplans.com

    Directions

    Step 1

    Making masala dal

    Step 2

    Wash 2 - 3 times chana dal and all the vegetables.

    Step 3

    Take a pan add oil, cumin seeds, onion, ginger garlic paste, fry for 2 - 3 min.

    Step 4

    Then add chopped tomato, chopped ridge gourd and chana dal, turmeric powder, coriander powder, salt and 1 cup water.

    Step 5

    Mix well and cover it cook for 15 min.

    Step 6

    Garnish with coriander leaves.

    Step 7

    Our healthy masala dal is ready.

    Step 8

    Making Kovai fry

    Step 9

    Take a pan add 1/2 tsp oil, chopped onion, fry for 2 - 3 min.

    Step 10

    Then add chopped kundru, fry for 10 - 14 min in medium flame. Add little water while cooking.

    Step 11

    Once vegetables cooked properly add turmeric powder, salt and red chili powder.

    Step 12

    Our low - calorie vegetable is ready.

    Step 13

    Making Quinoa porridge

    Step 14

    Wash quinoa 2 - 3 times.

    Step 15

    Take a pan add 3/4th cup water add quinoa and cook for 10 min.

    Step 16

    Quinoa is ready to serve

    Step 17

    Making spiced buttermilk

    Step 18

    If you don’t have mint coriander chutney, you can make a small paste in mortar & pestle. Now take a bowl add curd, salt and mint coriander chutney, mix well. Spice buttermilk is ready .

    Step 19

    Lunch we can have masala dal, Kovai fry, cooked quinoa, spiced buttermilk and 1 medium size sliced cucumber.

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