6 Indian Lunch Recipes For Weight Loss with Calories

February 1, 2023 | by Yashaswi Pathakamuri | Posted in Recipes

6 Indian Lunch Recipes For Weight Loss with Calories

Eating balanced lunches that include vegetables, a lean protein source, and other health-promoting foods can aid weight loss.

Your lunch choices may be the culprit holding you back when you want to lose weight. Achieving nutritional balance in your daily meals can be difficult, especially if you have a hectic work schedule or are always on the move.

It is essential to have a list of healthy, convenient lunch ideas to draw upon so that meal-planning is made easier. This helps to ensure you do not skip meals or resort to unhealthy fast food options due to lack of planning.

These lunch foods and ideas will help power you through the afternoon while achieving your weight loss goals. These lunches are all hand-picked and are between 300 to 400 calories.

1. Dalia Khichdi

Ingredients for single serving:

Preparation:

Firstly, wash, peel and chop vegetables. and also wash wheat ravva and green gram dhal and add 2 cups of water and pressure cook for 2 whistles. Into a pan add oil, cumin seeds, mustard seeds, hing, curry leaves, onion and ginger garlic past cook it and now add chopped vegetables, turmeric, garam masala, salt (as per taste) mix well and close the lid and let it cook for 10 mins. When the vegetables gets soft, add cooked dhal mixture, coriander and mint ( for extra taste add coriander and mint paste for about 1 tsp) along with a cup of water. Cover it and cook for 5 mins. And Dalia khichdi is Ready to serve!!!

Nutritional Information:

2. Oats Roti with Soya Chunks Curry and Salad

Ingredients for curry (serves 1):

  • Soya chunks-30g
  • Onion- 25g
  • Tomato- 50g
  • Cumin seeds
  • Hing- 1 pinch
  • Garam masala- 1tsp
  • Ginger garlic paste- 1tsp
  • Turmeric- 1tsp
  • Chilli powder- 1tsp
  • Oil- 1tbsp
  • Coriander and mint leaves or paste- 1tsp

Preparation:

Take a pan boil soya chunks along with salt until they become soft. Once they are boiled take soya chunks and squeeze the excess water. In a pan, add oil, cumin seeds, hing, onion, ginger garlic paste and mix well, when the onions are lightly cooked add tomatoes and allow it to cook for a minute, later add turmeric, garam masala, chilli powder, salt- Mix well and leave it to cook for 5 mins by closing the lid. Now add squeezed soya chunks and leave it to cook for 2-3 mins on high flame. Lastly add coriander and mint leaves or paste for better taste.

NOTE: If you have thyroid issue please skip soya chunks. Instead of it add channa, rajma or black eyed bean (30g).

Oats Roti Preparation:

In a mixer jar add 25g of oats and grind to a fine powder. Transfer the powder to the bowl and add hot water to make the chapati dough. (The dough should only be made with hot water). Rest the dough for 20 mins. Now make medium size ball and start rolling on the plastic paper covered on both sides. Now on a take add the roti and fry it on both sides. (Only single roti should be taken). It can be served with oil less chutney or salad.

Salad:

In a bowl add sliced tomato, cucumber and capsicum with little seasoning of olive oil, black pepper powder. Enjoy your lunch with the yummy roti, curry and salad.

Nutritional Information:

  • Calories- 283 kcal
  • Carbs- 37.06g
  • Protein- 21.30g
  • Fiber- 12.03

3. Oats Paneer Khichdi

Ingredients for single serving:

  • Paneer– 50g
  • Capsicum- 50g
  • Onion- 50g
  • Tomato- 50g
  • Cauliflower/French beans- 50g
  • Oil- 1 tbsp
  • Cumin seeds-3g
  • Mustard seeds-3g
  • Curry leaves- 7-8
  • Chilli– 1
  • Garam masala- 1 tsp
  • Oats– 25g
  • Salt- as required
  • Water- 200ml

Preparation:

Firstly wash vegetables and cut them into long slices along with paneer. In a pan add oil, cumin seeds, mustard seeds, chilli, curry leaves, chopped onion, stirr well. Now add long sliced vegetables, garam masala, salt, mix well. Cover it and cook for 5-10 mins on medium flame. Serve with any salad or raita.

Nutritional Information:

  • Calories- 289 kcal
  • Carbs- 24.69g
  • Protein- 13.5g
  • Fiber- 4g

4. Dalia Pulav

Ingredients for single serving:

  • Peas– 50g
  • Paneer-50g
  • Tomato-50g
  • Onion-50g
  • Cauliflower-50g
  • Chilli-1
  • Cumin seeds- 1tsp
  • Ginger garlic paste- 1tsp
  • Coriander powder- 1tsp
  • Biryani masala- 1tsp
  • Biryani/Bay leaves– 2
  • Turmeric-1/4tsp
  • Cinnamon– 1 stick
  • Cloves- 2
  • Oil- 1tsp
  • Wheat ravva/wheat bulgur-25g
  • Water- 1cup
  • Salt- as required

Preparation:

In a pan add oil, cinnamon stick, biryani leaves, cloves, cumin seeds, stirr them and add sliced onion, when the onions become translucent then add green peas and ginger garlic paste and mix well and cook. Now add paneer, chopped vegetables, turmeric, biryani masala, coriander powder, salt. Mix well, cover the lid and cook for 10 mins. Now add washed wheat bulgur/ravva mix well and add a cup of water, mix well, cover the lid and cook for another 10 mins and serve with coriander leaves.

Nutritional Information:

  • Calories- 310 kcal
  • Carbs- 27.7g
  • Protein- 17.51g
  • Fiber- 8.72g

5. Rice Khichdi

Ingredients for single serving:

  • Garlic-5g
  • Black Pepper- 5
  • Cumin seeds-1tsp
  • Onion- 40g
  • Tomato- 40g
  • Pumpkin– 50g
  • Capsicum- 50g
  • Ridge gourd- 50g
  • Peas- 40g
  • Coriander powder- 1tsp
  • Turmeric- 1/4tsp
  • Green gram dhal- 30g
  • Rice- 30g
  • Ghee– 1tbsp
  • Water- 1cup

Preparation:

In a pressure cooker add ghee, ginger garlic paste, mix it. Now add peas, onion, when the onion are translucent add chopped vegetables, salt, coriander powder, turmeric, mix well and cook by closing lid. Once the vegetables become soft add washed rice and green gram dhal along with a cup of water. Pressure cook for 2 whistles. serve with coriander leaves. You can add sliced cucumber or any salad, medium glass buttermilk or curd with this recipe.

Nutritional Information:

  • Calories- 311 kcal
  • Carbs- 52g
  • Protein- 15g
  • Fiber- 11g

This recipe is high in carbs (52 g). Hence rice in the weight loss diet plan should be limited to 7-10 days.

6. Vegetable Poha

Ingredients for single serving:

  • Poha/Rice flakes– 1/2 cup
  • Onion- 40g
  • Tomato- 40g
  • Carrot- 30g
  • Capsicum- 30g
  • Green chilli- 1
  • Curry leaves- 5
  • Ground nuts- 10g
  • Cumin seeds- 1tsp
  • Mustard seeds- 1tsp
  • Salt- as required
  • Turmeric- 1/4tsp
  • Coriander leaves
  • Oil-1tbsp
  • Channa- 40g

Preparation:

Firstly wash poha under running water with the help of strainer. Soak poha in fresh water for about a minute or two. Press it and remove the excess water. In a pan add oil, cumin seeds, mustard seeds, curry leaves, ground nuts, chopped chilli- stirr well. Now add chopped onion, tomato, turmeric, carrot, capsicum, salt and to make it a high protein food add boiled channa- cook well until they become soft. Now add soaked poha mix well, lastly add coriander leaves and lemon juice of your taste, mix well and serve it.

Nutritional Information:

  • Calories- 211 kcal
  • Carbs- 37g
  • Protein- 4.3g
  • Fiber- 4.9g

Outline

If you’re looking to lose weight, there are lots of filling, delicious lunch ideas to try.

Whether you focus on plant-based, low carb, diabetes-friendly recipes, make sure to choose dishes that contain mostly whole foods and place an emphasis on non-starchy vegetables.

Many of the dishes above are perfect for making ahead of time. You can batch cook several servings on the weekend to enjoy for lunch throughout the week.

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