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Stir Fry Paneer For Weight Loss

Stir fry paneer for weight loss
  • Prep Time
    15 min
  • Cook Time
    15 min
  • Serving
  • Ready In
    15 min

A single serving of stir fry paneer recipe provides just 209.16 kCal energy. This is one of the stir fry for weight loss recpe that help maintain the stomach full in a low-calorie budget.

Generally, stir fry paneer is served with rice or noodles. But since we are suggesting it for a weight loss diet we are taking it without rice, roti, or noodles. 

This stir fry paneer is actually a good substitute for regular paneer recipes which need to be supplemented with roti or rice. 

It is a great way to add more protein into your diet without adding more carbs. You can also use slight dipping sauces for an excellent taste to the stir fry paneer recipe.

Why you should have this stir fry paneer for weight loss ?

Low in calorie

This stir fry paneer recipe provides only 10% calories in a single serving for a 2000 kcal diet. If you are following a 1200 kcal diet, it still accounts for a little over 17% of the total calories. Such a kind of low-calorie meal is ideal for a low-calorie diet.

High in protein

Despite being low in calories, this stir fry paneer contains about 25% of protein by calories. Eating high protein meal will make you feel full.

Low in carb

Achieving your weight loss goals may require some sacrifices, and low-carb diets could be one of them. A low-carb diet not only accelerates fat loss but also helps manage blood sugar levels.

These stir fry paneer help feel fuller longer, and also provide the calorie deficit you need to initiate the weight loss. The biggest benefit of such a diet, however, is the long-term benefit that you will enjoy as you lose weight and get into better shape.


A low-carb diet tends to be low in nutrition as there are restrictions on cereals and pulses. This recipe is rich in Vitamin C, Vitamin D, Vitamin B7, Vitamin B9, calcium, phosphorus, iron, zinc, and chromium. This stir fry paneer also provides decent potassium helpful in managing blood pressure coupled with very sodium quantity.

Stir fry paneer can be added to the keto diet

If you are looking for a weight loss diet plan that will work for you, the Keto diet is one of the best diets to go on. It has been around for many years and has thousands of followers. This is one diet that you could count on when you are looking for weight loss. 

When you decide to go on a keto diet, you will start by eliminating anything that is high in carbs from your diet. Foods such as pasta, rice, bread, and any sugar substitute, and also anything processed, and any type of meat should be eliminated.

If you are a vegetarian, the choices of keto recipes are limited as most of the cereals and vegetable sources contain moderate to high carbs. This stir fry paneer recipe contains just over 15 grams of carbs and hence can be added to your keto diet

Best time to have stir fry paneer for weight loss

If you are on a weight loss diet, it is recommended to have this stir fry paneer recipe in the dinner. Drinking sufficient water after the meal is recommended. If you want, you can add some salad also.

Read more healthy recipes like stir fry paneer for weight loss


Ingredients of Stir fry Paneer

Stir fry paneer nutrition facts compared with male and female DRI (Dietary Reference Intake)


Calories in stir fry paneer

a. Calories in stir fry paneer are 209.16 kCal; as much as 10.46 % of male DRI of 2000 kCal. Therefore, it can attain 13.94 % of female DRI of 1500 kCal.

b. Protein forms 24.52 % of the calories

c. Carbs form 29.57 % of the calories in stir fry paneer.

d. Fats form 44.41 % of the calories.

Macros in stir fry paneer

a. Protein in stir fry paneer – 12.82 gm, particularly 17.09 % of male DRI of 75 gm. Further, it can complete 22.79 % of female DRI of 56.25 gm. In general, protein DRI is 15% of calories.

b. Carbs in stir fry paneer – 15.46 gm, therefore, is 5.62 % of male DRI of 275 gm. Therefore, it can achieve 7.50 % of female DRI of 206.25 gm. To clarify, carbohydrates DRI is 55% of calories.

c. Fats in stir fry paneer – 10.32 gm, notably 15.48 % of male DRI of 66.67 gm. As a result, a woman gets 20.64 % of female DRI of 50.00 gm. Markedly, fats DRI is 30% of calories.

d. The Fibre in stir fry paneer – 5.88 gm, thus is, 15.47 % of male DRI of 38 gm. Consequently, females get 23.52 % of female DRI of 25 gm.

e. Soluble Fibre – 1.62 gm, particularly 16.20 % of male DRI of 10 gm. Consequently, females will get as much as 16.43 % of female DRI of 9.86 gm.

f. Total Free Sugar – 8.83 gm, which is not only 14.72 % of male DRI of 60 gm but also 17.66 % of female DRI of 50 gm.

Vitamins in stir fry paneer

a. Vitamin A – 48.53 mcg, as much as 5.39 % of male DRI of 900 mcg. Furthermore, women can get as much as 6.93 % of female DRI of 700 mcg.

b. Thiamine (Vitamin B1) – 0.14 mg, particularly 11.67 % of the daily requirement of males of 1.2 mg. Subsequently, females will get 12.73 % of female DRI of 1.1 mg.

c. Riboflavin (Vitamin B2) – 0.16 mg, therefore, is 12.31 % of male DRI of 1.3 mg. Besides, women also get 14.55 % of female DRI of 1.1 mg.

d. Niacin (Vitamin B3) – 0.8 mg, notably 5.00 % of male DRI of 16 mg and 5.71 % of female DRI of 14 mg.

e. Pyridoxine (Vitamin B6) – 0.31 mg, thus is, 23.85 % of DRI of 1.3 mg for males and females.

f. Biotin (Vitamin B7) – 15.85 mcg, therefore, is 52.83 % of DRI of 30 mcg for males and females.

g. Total Folate (Vitamin B9) – 128.72 mcg, as much as 32.18 % 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) – 100.81 mg, therefore, is 112.01 % of male DRI of 90 mg. Further, it is 134.41 % of female DRI of 75 mg.

j. Calciferol (Vitamin D) – 9.53 mcg, notably 190.60 % of DRI of 5 mcg for males and females.

k. Alpha-tocopherol (Vitamin E) – 0.12 mg, thus is, 0.80 % of DRI of 15 mg for males and females.

l. Vitamin K – 36.07 mcg, as much as 30.06 % of male DRI of 120 mcg and 40.08 % of female DRI of 90 mcg.

Minerals in stir fry paneer

a. Calcium – 283.57 mg, particularly 28.36 % of DRI of 1000 mg for males and females.

b. Phosphorus – 236.86 mg, therefore, is 33.84 % of DRI of 700 mg for males and females.

c. Iron – 1.84 mg, notably 23.00 % of male DRI of 8 mg and 10.22 % of female DRI of 18 mg.

d. Magnesium – 50.22 mg, thus is, 12.56 % of male DRI of 400 mg and 16.20 % of female DRI of 310 mg.

e. Copper – 200 mcg, as much as 22.22 % of DRI of 900 mcg for males and females.

f. Manganese – 0.45 mg, particularly 19.57 % of male DRI of 2.3 mg and 25.00 % of female DRI of 1.8 mg.

g. Molybdenum – 0 mcg, therefore, is 0.00 % of DRI of 45 mcg for males and females.

h. Zinc – 2.07 mg, notably 18.82 % of male DRI of 11 mg. At the same time, women get 25.88 % of female DRI of 8 mg.

i. Chromium – 80 mcg, thus is, 228.57 % of male DRI of 35 mcg. Besides, women too get 320.00 % of female DRI of 25 mcg.

j. Selenium – 12.48 mcg, as much as 22.69 % of DRI of 55 mcg for males and females.

k. Cholesterol – 49.85 mg,

l. Potassium – 466.9 mg, as much as 9.93 % of DRI of 4700 mg for males and females.

m. Sodium – 51.37 mg, particularly 3.42 % of DRI of 1500 mg for males and females.

n. Omega 3 – 229.85 mg, therefore, is 38.31 % of DRI of 600 mg for males and females,

o. Omega 6 – 364.98 mg, not only 60.83 % 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


    Let's see how to make Stir fry paneer for weight loss diet


    Wash and chop all vegetables into long slices.


    Take a pan to add 1 tsp butter.


    Then add chopped onion, fry for 4 - 5 min.


    After that add all chopped vegetables and paneer pieces, 1 tbsp garlic paste.


    Mix well, cover it and cook for 10 min.


    Then add pasta masala, red chili flakes, salt, white pepper powder according to your taste.


    Mix well and stir fry for 2 - 3 min.


    High protein dinner is ready

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