Low calorie meal 5 for weight loss diet

  • Prep Time
    20 min
  • Cook Time
    20 min
  • Serving
    1
  • View
    166

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.

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.

Read more healthy Lunch Recipes

Ingredients

Ingredients of low calorie meal 5

Nutrition

  • Daily Value*
  • Macros
  • Calories in Low calorie meal 5 - 370 kCal, which is 18.50 % of the daily value for RDA of 2000 kCal.
  • Proteins in Low calorie meal 5 - 17.1 gm, that is 22.80 % of the daily value for RDA of 75 gm i.e. 15 % of calories.
  • Protein forms 18.49 % of calories of Low calorie meal 5.
  • Carb in Low calorie meal 5 - 46.51 gm, around 16.91 % of the daily value for RDA of 275 gm i.e. 55 % of calories.
  • Carbs forms 50.28 % of calories of Low calorie meal 5.
  • Fats in Low calorie meal 5 - 11.49 gm, approximately 17.23 % of the daily value for RDA of 66.67 gm i.e. 30 % of calories.
  • Fats forms 27.95 % of calories of Low calorie meal 5.
  • Fiber in Low calorie meal 5 - 19.01 gm, nearly 50.03 % of the daily value for RDA of 38 gm,
  • Soluble Fiber - 4.96 gm, roughly 49.60 % of the daily value for RDA of 10 gm,
  • Total Free Sugar - 7.22 gm, which is 12.03 % of the daily value for RDA of 60 gm,
  • Vitamins in Low calorie meal 5
  • Vitamin A - 175.58 mcg, roughly 19.51 % of the daily value for RDA of 900 mcg,
  • Vitamin B1 - 0.51 mg, almost 42.50 % of the daily value for RDA of 1.2 mg,
  • Vitamin B2 - 0.29 mg, which is 22.31 % of the daily value for RDA of 1.3 mg,
  • Vitamin B3 - 2.68 mg, that is 16.75 % of the daily value for RDA of 16 mg,
  • Vitamin B6 - 0.46 mg, around 35.38 % of the daily value for RDA of 1.3 mg,
  • VitaminB7 - 11.83 mcg, almost 39.43 % of the daily value for RDA of 30 mcg,
  • Vitamin B9 - 254.94 mcg, approximately 63.74 % 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 - 44.93 mg, roughly 112.33 % of the daily value for RDA of 40 mg,
  • Vitamin D - 12.39 mcg, almost 247.80 % of the daily value for RDA of 5 mcg,
  • Vitamin E - 1.65 mg, which is 110.00 % of the daily value for RDA of 1.5 mg,
  • Vitamin K - 58.34 mcg, that is 48.62 % of the daily value for RDA of 120 mcg,
  • Minerals in Low calorie meal 5
  • Calcium - 251.25 mg, around 25.13 % of the daily value for RDA of 1000 mg,
  • Phosphorus - 363.79 mg, approximately 51.97 % of the daily value for RDA of 700 mg,
  • Iron - 6.06 mg, nearly 75.75 % of the daily value for RDA of 8 mg,
  • Magnesium - 151.61 mg, roughly 37.90 % of the daily value for RDA of 400 mg,
  • Copper - 760 mcg, almost 84.44 % of the daily value for RDA of 900 mcg,
  • Manganese - 1.64 mg, which is 71.30 % of the daily value for RDA of 2.3 mg,
  • Molybdenum - 0.02 mcg, that is 0.04 % of the daily value for RDA of 45 mcg,
  • Zinc - 3.07 mg, around 27.91 % of the daily value for RDA of 11 mg,
  • Chromium - 10 mcg, approximately 28.57 % of the daily value for RDA of 35 mcg,
  • Selenium - 19.14 mcg, nearly 34.80 % of the daily value for RDA of 55 mcg,
  • Cholesterol - 9 mg, that is 36.00 % of the daily value for RDA of 25 mg,
  • Potassium - 1144.1 mg, around 24.34 % of the daily value for RDA of 4700 mg,
  • Sodium - 59.84 mg, approximately 3.99 % of the daily value for RDA of 1500 mg,
  • Omega 3 - 202.74 mg, nearly 33.79 % of the daily value for RDA of 600 mg,
  • Omega 6 - 2976.5 mg, roughly 496.08 % of the daily value for RDA of 600 mg

    Cooking method

    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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