Best Indian dinner recipes for weight loss are on the menu. The use of traditional cooking spices and herbs used in Indian cuisines creates a very unique experience for your taste buds. Many of these spices aid in digestion and metabolism, which is the key to maintaining a healthy diet.
Low Calorie Indian Food for Weight Loss
‘Indian food and weight loss don’t go together.’ This is a common misconception that’s been lingering for generations.
Here are a few ‘ideal for weight loss’ Indian recipes that’d help you see the cuisine in a new light.
Among the most celebrated dish during festivals like Navratri, Sabudana Khichdi is a no-hassle dish that’s packed with nourishing goodness. It’s made with a blend of succulent tapioca pearls that are dunked into assorted spices, herbs and peanuts.
This recipe uses just a tad bit of ghee to make the dish more filling and keep you from craving food soon. Low calorie content, simple ingredients and a fulfilling trait make this recipe ideal for healthy weight loss.
A dish grilled in a tandoor is an absolute diet quintessential, as it doesn’t house any unnecessary oil or pesky saturated fats that make their way to the dish owing to deep frying.
A vegetarian delight, this dish feature crunchy cauliflower chunks grilled with piquant spices and other veggies. This is a fibre-laden and low-fat dish that keeps you full for longer periods of time and thus, is a weight loss essential.
With calories as less as 60 per serving, this dish sets the bar for other weight loss dishes quite high. A tantalizing and cooling serving of delectable raita infused with the goodness of cucumbers is a safe space to retreat to during the wrath of summers.
Considering cucumber is basically just water, this is a water and fibre-rich dish that makes for a great post-workout or dinner snack that helps the digestive track relax and prevents unintentional weight gain.
Garlic Vegetable Soup
Garlic Vegetable Soup is a great starter to begin your weight loss dinner course with. Infused with generous amounts of garlic, this soup houses a cluster of distinctive veggies. This soup boasts of a low calorie content but a rich array of flavors that are sure to enliven your tastebuds.
Weight Loss Drink
This weight loss drink is loaded with fiber, nutrients and minerals and will keep you full for long! It can be prepared in under 10 minutes using easily available ingredients. Puree diced apples, chia seeds, flax seeds, dates, cinnamon and turmeric powder to a thick consistency.
Add a dash of lime juice to enhance the flavor profile and top it with kernels of pomegranate. Substitute your breakfast with this smoothie for weight loss. If you like some grains in your breakfast, you can also add some oats to the mix.
Low Calorie Indian Food for Dinner
With irresistible curries and luscious delicacies at their disposal, Indians, traditionally, have gone the ‘heavy dinner meal’ way! However, if you are a budding health-conscious individual, it doesn’t have to stay that way.
Papad-elle Aglio Olio
Probably one of quirkiest recipes in the list, this is what you need to try when you are craving outside food while on a diet! Dice high protein lentil papaddums into broad, wide bits that resemble pappardelle, boil them in water for a minute and cook them in garlic, olive oil and fresh herbs to prepare a high-protein, weight loss friendly, Indian version of your favorite pasta.
Unlike pasta sheets that require a lot of olive oil to absorb flavors, boiled lentil papaddums do the same job in a fraction of the oil making this recipe not only very tasty but also extremely healthy.
Hara Bhara Kebabs
These melt-in-the-mouth kebabs are a great meal option that’s not only low in calories but also packs a solid punch in terms of its nutritional quotient! Blend boiled spinach, sweet potatoes, green peas, capsicum, cilantro and mint to a puree like consistency.
Mix these with oats or ragi flour for binding, add spices to taste, roll into flat balls and cook on a lightly oiled skillet. This easy to prepare dish is rich in Vitamin E and magnesium and great for boosting immune system. The carotenoids in sweet potato have been shown to lower risk of cancer and reduce levels of bad LDL cholesterol.
Soya Masala Wrap
A protein-rich wrap recipe, this makes for a delectable, low on calories, satiating meal option that requires just a few drops of oil. All that’s needed is some sauteed onions, tomatoes, curry leaves, green chillies, ginger, garlic and boiled soya granules.
The mix is then rolled in a ragi (finger millet) flatbread alongwith mint, yoghurt and cilantro chutney or homemade salsa to make a nutrient rich, gluten free wrap.
This tangy, spicy, fresh salad is a favorite with weight watchers! Made with a mix of boiled chickpeas, finely chopped onions, tomatoes, capsicum, carrot and cilantro and seasoned with spices like chaat masala, pink salt, red chilli powder and black pepper, this no cook, oil-free recipe is great weight loss dinner meal.
Drizzle it with a small amount of lemon juice and dry mango powder mix for that extra tangy-ness! While it can be enjoyed as a salad whose fresh flavors your palate will love, it can also serve as a great stuffing for a wrap!
Lentil Veggies Soup
This one pot soup recipe is a personal favorite for how easy it is to prepare and for the flavor and nutrient punch it packs! Pressure cook lentils like yellow moong, black gram and green gram, along with roughly diced vegetables like carrots, spinach, tomato and green chilli for 3 whistles.
Blend the mixture to a soup-like consistency, add spices like salt, turmeric and black pepper to taste and cook for a couple minutes. And your bowl of nutrient dense, protein filled soup is ready!
The lentils ensure the soup gets silky-smooth, thick consistency without the addition of any thickening agent like cornflour or all-purpose flour.
Low Calorie Indian Food Recipes
Having listed out all kinds of low-calorie Indian dishes, let’s end the blog on the perfect note!
Here are some low calorie Indian food recipes you’ve got to give a chance!
A high protein breakfast option, especially great for weight watchers and people with hormonal imbalance associated health conditions like PCOS and thyroid, this under 15 minute quick recipe for delicious Oats Cheela is a complete winner. All you need is some rolled oats, yoghurt, water, basic spices and chopped veggies.
Make a pancake consistency batter of the ingredients and cook it on a non-stick pan. An oil free recipe that packs close to 80 calories in one cheela or pancake, it is a great way to include nutritional veggies like spinach, bell pepper, mushroom, and carrot in your diet.
A high protein, vegan, diabetic-friendly, nutrient dense recipe, this one is all things good. A one pot recipe, cooking Palak Khichdi requires grains like Quinoa, some lentils, spinach, ginger, garlic and some anti-inflammatory spices like turmeric and black pepper.
Pressure cook all the ingredients together for up-to 3 whistles and a heartwarming bowl of Palak Khichdi is ready. Homemade pickle, papaddums and curd go well with this recipe.
This vibrant green, pleasant looking bowl is packed with fibre, high amounts of heart-healthy carotenoids, immunity boosting vitamin C, vitamin K, folic acid, iron, and calcium.
Eggless Ragi Brownie
If you are on a diet and craving something sweet, this gluten-free, vegan recipe is for you. Made using Ragi (finger millet) flour, these eggless brownies aren’t just delicious but also extremely healthy. A super grain Ragi not only keeps blood sugar levels in control but also augments heart health.
You can make these with date puree or bananas and use home-made flax seed gel as a substitute for eggs to ensure your brownies are soft and moist. Fiber, iron, zinc and mineral rich sugar-free dark chocolate gives these brownies their signature, rich chocolatey taste. We are sure you are going to love these below 100 calorie, dairy-free brownies.
This protein-rich recipe is a unique twist to scrambled eggs and can be cooked in less than a spoon of oil. The recipe gets its goodness and healthfulness from green peas and eggs. Chopped onion, tomato, green chilli, ginger and garlic are sauteed in a small amount of oil or clarified butter till soft and mushy.
Boiled and mashed green peas are added next, followed by beaten eggs and spices. The mixture is cooked for sometime and then served hot. This scrambled egg recipe can be relished with multi-grain bread to prepare a balanced breakfast meal that will keep you satiated for long.
A vegan, dairy-free, gluten-free recipe, this is a great meal option that can be prepped in advance for busy days and consumed on-the-go. Two tablespoons of chia seeds can be soaked overnight in a cup of almond, cashew, oats or soya milk.
The mixture gets a jelly like consistency from the chia seeds and can be topped with nuts, berries and fruits of your choice for a healthy, delicious meal. The milk-chia seed mixture can also be flavored using coffee or cocoa powder and sweetened with a drizzle of honey is you prefer it that way.
Chia seeds are rich in fiber, omega-3 fatty acids, high quality protein, and loads of essential minerals and antioxidants. This chia pudding is thus not only great for digestive and heart health, but is also a diabetic friendly recipe.
South Indian Diet Plan for Weight Loss
Here’s a healthy South Indian diet plan for weight loss.
- A glass of warm water with lime, ginger, and honey
- A glass of unsweetened fresh juice or otherdetox drinkssuch as cinnamon or fenugreek water
- A cup of coffee or tea with skimmed milk and no sugar
- Ragi dosas(2) oridlis(2 to 3) with chutney orsambar
- Appamoridiyappam (2)with vegetable stew
- Riceputtuwith vegetable curry
- Upmamade with cracked wheat, quinoa, or flattened rice
- One cup of cut fruits (watermelon, strawberries, or peaches)
- One glass of green tea with 2 multigrain or whole wheat biscuits
- A handful of unsalted, roasted nuts
- A glass of buttermilk
- 1 bowl of brown rice or broken millets with 1 cupporiyal(with carrot, beans, or cabbage)
- 1 bowl of coconut rice with one cup of cauliflower or cabbageporiyalandrasam
- 1 bowl of curd rice with added nuts or seeds
- 2chapatiswithdaland vegetable salad
- One cup of tea or coffee with no sugar
- Steamed snacks such asadaiorkozhukatta(1 or 2)
- One bowl ofpohawith vegetables and nuts
- One glass or green tea with 2 multigrain or whole wheat biscuits
- One cup of brown rice with one portion of grilled fish and veg salad
- 2 wheatchapatiswithdaland vegetables
- Oats or wheat porridge with vegetables
Know the Foods to Avoid
While trying to lose weight make sure to avoid the following:
- Refined Carbohydrates:Refined carbohydrates are found in foods that have been processed to remove many of the other nutrients they usually carry. Such foods include white rice, bread, breakfast cereals, sodas, pastries etc. Refined carbs are digested quickly, leading to rapid spikes in blood sugar and insulin levels after meals. Eating such foods has been linked to overeating and thus weight gain.
- Sugar:The added sugars or sweeteners in certain foods and beverages can cause you to pack on weight as they increase your calorie intake considerably and offer fewer nutrients. While trying to lose weight, stay away from foods such as cakes, pastries, candies, sweets, etc. and beverages such as sweetened fruit juices, soft drinks and other flavoured drinks available in the market.
- Saturated Fats:An increased intake of saturated fats or “bad” fats are harmful to your overall health and can also lead to weight gain. Saturated fats are mainly found in animal products and tropical oils. These include products such as full-fat milk, cheese, butter, meats such as pork, beef or lamb and oils such as coconut and palm oil. You can limit your intake of saturated fats while trying to lose weight.
Indian Food Recipes to Make Amazing Meals
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We’ve all had those cravings for our favorite neighborhood Indian food, whether it’s curry, tikka masala, paneer, samosas, or tandoorinaan. It could even be something sweet like ice cream or a mango lassi. Sure, there are options in the frozen food aisle forIndiancuisine, but they’re not the best options, and trying to bring to life Indian food recipes at home can be intimidating at first. Keep calm and curry on because there are plenty of healthyIndian food recipes, includingmeatless meals.Scroll down for easy Indian recipes that are great for beginners.
Indian Spiced Veggie Burgers
Spice up dinner tonight with a twist on the classic veggie burger in this delicious Indian food recipe. (viaBrit + Co)
Instant No Yeast Naan
This improvised meal shows how incorporating a few Indian ingredients into your meals can make them a little more exciting. Mango chutney and curry powder bring to life a simple dish of sautéed shrimp and rice in this Indian food recipe. (viaMasala & Meatballs; photo via Alanna Taylor-Tobin)
Veggie-Loaded Butter Chicken Curry
This lightened up butter chicken curry relies on yogurt instead of coconut cream to make a luscious sauce, and it’s loaded with extra veggies for added nutrients and fiber. (via Drizzle and Dip)
Vegan “Cheesy” Bread With Chickpea Curry Dip
These comforting, “cheesy” bread pockets will warm you right up, along with the spiced curry dip.
Vegan Chickpea Curry
Loaded with protein, this vegan chickpea curry is mostly made with pantry staples. Throw in fresh or frozen spinach for a pop of green, and you’ve got dinner
Instant Pot Butter Chicken
FromThe Essential Indian Instant Pot Cookbookby Archana Mundhe, this 30-minute butter chicken recipe is ideal when you want a low-effort, high-reward meal.
Healthy Indian Food with Carrot Chickpea Curry
Carrots lend an earthy sweetness to this simple vegan curry made with chickpeas. Serve with fluffy basmati rice to soak up all of the sauce. (via Krumpli)
Slow-Cooker Sweet Potato Chicken Curry
Think of this Indian food recipe as a guide to help you make a cozy curry in your slow cooker using whatever you have in the fridge. Add sweet or white potatoes, chicken, pork, or lamb, and some green veggies to your slow cooker along with the other ingredients, then serve with a grain or flatbread once it’s done cooking. (via The Real Food Dietitians)
Vegan Curried Carrot Soup
Creamy and fragrant with curry powder and coconut milk, this soup is one of the tastiest ways to use up that bunch of carrots that’s been languishing away in your produce bin. (via Give It Some Thyme)
Slow-Cooker Chicken Tikka Masala
The “slow and low” cooking time helps the spices (garam masala, turmeric, cumin, and chili powder) blossom. (via The Girl on Bloor)
30-Minute Indian Pumpkin Butter Chickpeas
Pumpkin and chickpeas replace poultry in this butter chicken-inspired meal that’s a cozy dinner for fall.
- Oats and Matar Cheela. Perfect way to turn around boring oatmeal, this cheela is thick, loaded with nutrients and comes with the added goodness of peas. ...
- Oats Idli. ...
- Matar Upma. ...
- Egg Chaat. ...
- Urad Dal Without Oil. ...
- Methi-Ajwain Paratha. ...
- Coconut Rice. ...
- Flaxseed Raita.
Reduce intake of rice, wheat & milk based food, should not be more than 30-40% of total intake. Have lower intake of sugar, oil & salt. Increase intake of natural food like fruits, vegetables, nuts & seeds & lentils. Should be more than 50% of total intake.What is the 7 Day Challenge diet? ›
- GM Diet Day 1 – Fruits only.
- GM Diet Day 2 – Vegetables only.
- GM Diet Day 3 – Fruits and vegetables.
- GM Diet Day 4 – Bananas and milk.
- GM Diet Day 5 – Meat.
- GM Diet Day 6 – Meat and vegetables.
- GM Diet Day 7 – Rice, fruit and vegetable juice.
To lose 5 kg in a week, you'll need to follow a strict diet and exercise regimen. Avoid foods that are high in carbohydrates, like bread, pasta, and rice. Instead, opt for lean proteins like chicken and seafood in addition to plenty of fruits and vegetables.How can I lose 5kg in a week? ›
Three simple tips you should follow to lose 5 kg weight in 1 week. Research has shown that eating a low-carb diet can help you lose weight fast. In fact, a short-term decrease in carb intake may help reduce water weight and bloating. Hence, many people go low-carb when trying to slim down.
- Never skip breakfast. ...
- Avoid or cut back on sugary drinks. ...
- Reduce tea/coffee intake. ...
- Skip the elevator.
- Beans. “Becoming a bean lover can help you lose weight and whittle your middle,” registered dietitian Cynthia Sass told Today. ...
- Swap your beef for salmon. ...
- Yogurt. ...
- Red bell peppers. ...
- Broccoli. ...
- Edamame. ...
- Diluted vinegar.
As per nutritionists, poha is very low in calories and has a sizable amount of carbohydrates. Apart from this, a full plate of poha contains 23% fat, 2.5 milligrams of fibre, 2.6 milligrams of iron and 5 milligrams of potassium. Another reason why it is good for weight loss is that it can be cooked in several ways.What foods burn fat the fastest? ›
- Greek Yogurt. 1/26. Greek yogurt has almost twice as much protein as other yogurts. ...
- Quinoa. 2/26. Quinoa (pronounced keen-wa) is a nutritional all-star that belongs in your weight loss plan. ...
- Cinnamon. 3/26. ...
- Hot Peppers. 4/26. ...
- Green Tea. 5/26. ...
- Grapefruit. 6/26. ...
- Watermelon. 7/26. ...
- Pears and Apples. 8/26.
Priyanka Rohtagi, Chief Clinical Nutritionist, Apollo Hospitals advises having chapatis at night as it is filled with fiber and keeps you fuller for a longer period of time. “Chapatis are the preferred choice.
Instead, choose casein protein if you want to boost your overnight fat burning. Casein is a gradually digested protein that can take your body around six to eight hours to break down. This means your metabolism will be kept active throughout the night, and you'll wake up feeling energetic instead of starving.
For example, an adult who weighs 70kg and whose height is 1.75m will have a BMI of 22.9. BMI values are age-independent and the same for both sexes. Compared to a normal weight status, the risk of having additional diseases (comorbidity) becomes greater with increasing overweight.How can I lose face fat? ›
- Do facial exercises. Facial exercises can be used to improve facial appearance, combat aging, and improve muscle strength ( 1 ). ...
- Add cardio to your routine. ...
- Drink more water. ...
- Limit alcohol consumption. ...
- Cut back on refined carbs. ...
- Get enough sleep. ...
- Watch your sodium intake. ...
- Eat more fiber.
A 1,200-calorie diet is a way of eating that limits the number of daily calories that you consume to 1,200. This diet is considered a low calorie diet because it provides significantly fewer calories than most average adults need to maintain their weight.How can I lose 30 kg fast? ›
- Identify your binge eating triggers (and stop them)
- Walk home from work instead of driving.
- Avoid watching too much TV.
- Reduce your sugar and starch intake.
- Eat more vegetables and protein-rich foods.
- Avoid sodas and artificial juices.
- Use an exercise ball when sitting.
- Try resistance training.
People who lose weight or plan to lose weight wonder how many calories they need to burn to lose 1 kg. According to studies, for every 1 kg of weight loss, 7700 calories are needed, or 1000 calories are lost 0.13 kg.Is it possible to lose 1kg in a day? ›
You can also follow a systematic weight-loss plan where you can lose one kg per day, one day at a time, until you reach your target. All you need to do is set a realistic target and follow the lemonade fast diet to help you achieve it.
Having a bowl of steaming hot dal every day could be your ultimate health mantra. One of the cheapest, easiest and effective ways to lose weight sustainably, lentils are loaded with high amounts of fibre and protein that not only make it a low-calorie food but also something which can keep you satiated for long.Can I lose 3kg in a week? ›
However, with a proper diet and a good exercise routine, you can easily lose those extra pounds. Here's some good news. You may be able to lose 2 to 3 kilograms in a week without hampering your health.
Spinach and Leafy Vegetables
It contains magnesium and vitamin E that supports metabolism and protects the immune system. Since these vegetables are low in calories and carbohydrates, an individual can lose weight easily. Adding blanched or cooked spinach to the diet will be beneficial in burning fat quickly.
I started walking 2 km a day, slowly reaching 10,000 steps. At the end of two months, I lost 15 kilos. I used to avoid a meal three times in a day because my basal metabolic rate is low. I realised I don't need to eat three times food in a day.
According to many experts, losing 1–2 pounds (0.45–0.9 kg) per week is a healthy and safe rate (1, 2, 3 ). Losing more than that is considered too fast and could put you at risk of many health problems, including muscle loss, gallstones, nutritional deficiencies and a drop in metabolism ( 4 , 6 , 7 , 8 ).How many kilometers should I walk to lose 1kg? ›
He further explained: “For someone who maintains a stable weight, but wants to lose one kilogram per week without making any changes to their diet, they would have to walk 10kms per day for seven days to lose 1kg of fat.”
Priyanka Rohtagi, Chief Clinical Nutritionist, Apollo Hospitals advises having chapatis at night as it is filled with fiber and keeps you fuller for a longer period of time. “Chapatis are the preferred choice.Is POHA good for weight loss? ›
Poha is an ideal candidate for weight loss as it contains a huge amount of fiber. Fibers are excellent for bowel movement and also they keep an individual full for a longer duration.
Bitter gourd is 85 per cent to 90 per cent water and as water has no calories it keeps your calorie intake in check and helps you lose weight. You can consume karela in the form of sabji, juice and soup.Is chapati good for weight loss? ›
Roti is more nutritious and also has protein, which makes it better than rice for weight loss. One medium-size chapati has 71 calories, 3 grams of proteins, 0.4 grams of fat and 15 grams of carbs.
Suji is a great breakfast option as it is light on the stomach. A 100 gm of suji is said to have 360 calories which is a great option for appetite and weight loss. Suji is a powerhouse of healthy carbohydrates which provides the body with instant energy. Apart from this, suji is also said to be rich in Iron.Is Khichdi good for weight loss? ›
When in hurry, Khichdi can serve to be a quick, convenient and nutritious meal too. The many avatars of Khichdi can help with weight gain, weight loss, thyroid, PCOS, insomnia, anxiety, migraine and other such health issues.
Because of popcorn's high fiber content, its low calorie count and its low energy density, popcorn is considered to be a food that can aid in weight loss.
Dry Fruit & Multigrain Millet Jaggery biscuits
In India, these are the most popular low-calorie biscuits. These are both healthful and weight loss-promoting. Due to the inclusion of nuts and cereal-like whole grains such as jowar, oats, maize, wheat, ragi, etc., it is rich in nutrients.
Here are some fruits that are known to cut belly fat:
- Apple. Fresh and crunchy apples are packed with healthy flavonoids and fibres that may help burn belly fat. ...
- Tomato. The tangy goodness of tomato may do wonders to cut your belly fat. ...
- Guava. ...
- Strawberries. ...
Roti is made from wheat so it has more nutrients when compared to rice. A small 6-inch roti contains almost 71 calories, 3 gm protein, 0.4 gm fat, and 15 gm carbohydrates. Rice has less amount of phosphorus and magnesium when compared to wheat. Besides, both rice and wheat have folate and iron in the same quantity.
Having 4 chapatis in a day is considered optimal for weight loss.Is Potato good for weight loss? ›
In fact, potato is actually packed with nutrients that make it an ideal weight loss food. Dietician Garima Goyal told HT Digital that potatoes are high in fibre as well as resistant starch and can keep one full for longer periods. She says that it could prevent overeating.