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Prep Time20 min
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Cook Time20 min
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Serving1
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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
a. Calories in Low calorie meal 5 are 370 kCal; as much as 18.50% of male DRI, 24.67% of female DRI.
b. Protein forms 18.49% of the calories
c. Carbs form 50.28% of the calories in Low calorie meal 5.
d. Fats form 27.95% of the calories.
Macros in Low calorie meal 5
a. Protein in Low calorie meal 5 – 17.1 gm, particularly 22.80% of male, 30.40 % of female DRI.
b. Carbs in Low calorie meal 5 – 46.51 gm, therefore, is 16.91% of male DRI, 22.55 % of female DRI.
c. Fats in Low calorie meal 5 – 11.49 gm, notably 17.23 % of male DRI, 22.98% of female DRI.
d. The Fibre in Low calorie meal 5 – 19.01 gm, thus is, 50.03% of male DRI and 76.04% of female DRI.
e. Soluble Fibre – 4.96 gm, particularly 49.60% of male DRI, 50.30% of female DRI.
f. Total Free Sugar – 7.22 gm, which is not only 12.03% of male DRI, 14.44% of female DRI.
Vitamins in Low calorie meal 5
a. Vitamin A – 175.58 mcg, as much as 19.51% of male DRI, 25.08% of female DRI.
b. Thiamine (Vitamin B1) – 0.51 mg, particularly 42.50% of the daily requirement of males and 46.36% of female DRI.
c. Riboflavin (Vitamin B2) – 0.29 mg, therefore, is 22.31% of male DRI and 26.36% of female DRI.
d. Niacin (Vitamin B3) – 2.68 mg, notably 16.75% of male DRI and 19.14% of female-DRI.
e. Pyridoxine (Vitamin B6) – 0.46 mg, thus is, 35.38% of DRI.
f. Biotin (Vitamin B7) – 11.83 mcg, therefore, is 39.43% of DRI.
g. Total Folate (Vitamin B9) – 254.94 mcg, as much as 63.74% of DRI.
h. Cobalamin (Vitamin B12) – 0.08 mcg, particularly 3.33% of DRI.
i. L-ascorbic acid (Vitamin C) – 44.93 mg, therefore, is 49.92% of male DRI, 59.91% of female DRI.
j. Calciferol (Vitamin D) – 12.39 mcg, notably 247.80% of DRI.
k. Alpha-tocopherol (Vitamin E) – 1.65 mg, thus is, 11.00% of DRI.
l. Vitamin K – 58.34 mcg, as much as 48.62% of male DRI and 64.82% of female DRI.
Minerals in Low calorie meal 5
a. Calcium – 251.25 mg, particularly 25.13% of DRI.
b. Phosphorus – 363.79 mg, therefore, is 51.97% of DRI.
c. Iron – 6.06 mg, notably 75.75% of male DRI and 33.67 % of female DRI.
d. Magnesium – 151.61 mg, thus is, 37.90% of male DRI and 48.91 % of female DRI.
e. Copper – 760 mcg, as much as 84.44% of DRI of males and females.
f. Manganese – 1.64 mg, particularly 71.30% of male DRI and 91.11% of female DRI.
g. Molybdenum – 0.02 mcg, therefore, is 0.04% of DRI.
h. Zinc – 3.07 mg, notably 27.91% of male DRI, 38.38% of female DRI.
i. Chromium – 10 mcg, thus is, 28.57% of male DRI, 40.00% of female DRI.
j. Selenium – 19.14 mcg, as much as 34.80% of DRI.
k. Cholesterol – 9 mg,
l. Potassium – 1144.1 mg, as much as 24.34% of DRI.
m. Sodium – 59.84 mg, particularly 3.99% of DRI.
n. Omega 3 – 202.74 mg, therefore, is 33.79% of DRI.
o. Omega 6 – 2976.5 mg, not only 496.08% of DRI.
Directions
Making masala dal
Wash 2 - 3 times chana dal and all the vegetables.
Take a pan add oil, cumin seeds, onion, ginger garlic paste, fry for 2 - 3 min.
Then add chopped tomato, chopped ridge gourd and chana dal, turmeric powder, coriander powder, salt and 1 cup water.
Mix well and cover it cook for 15 min.
Garnish with coriander leaves.
Our healthy masala dal is ready.
Making Kovai fry
Take a pan add 1/2 tsp oil, chopped onion, fry for 2 - 3 min.
Then add chopped kundru, fry for 10 - 14 min in medium flame. Add little water while cooking.
Once vegetables cooked properly add turmeric powder, salt and red chili powder.
Our low - calorie vegetable is ready.
Making Quinoa porridge
Wash quinoa 2 - 3 times.
Take a pan add 3/4th cup water add quinoa and cook for 10 min.
Quinoa is ready to serve
Making spiced buttermilk
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 .
Lunch we can have masala dal, Kovai fry, cooked quinoa, spiced buttermilk and 1 medium size sliced cucumber.
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