Healthy diet plan for vegetarian indian comprises of many wholesomely cooked and delicious food items prepared from the very basic ingredients like whole wheat, gram flour, millets, spices and much more.
A balanced and nutritious diet is very important for a vegetarian. A non-vegetarian can get his proteins and other nutrients from different kinds of meats like Beef, Chicken, Poultry, Fish, Lamb etc., but vegetarian foods include vegetable products like fruits, grains, pulses and nuts and hence one should be wary of their intake.
Healthy Diet Plan For Vegetarian Indian
Food is any substance that may be consumed by an organism to sustain life and is composed of carbohydrates, fats, water, and proteins. Numerous nutrients found in the meal are important for the body’s growth and development. Food contains a variety of nutrient-dense substances, including carbohydrates, proteins, fats, salts and minerals, vitamins, and water. Your body’s nutritional level is maintained by nutritional content to keep you healthy. As a result, eating a balanced diet is essential for both survival and leading an active, healthy life.
The fundamental building block for optimal health and mental growth is a balanced diet. Food is the third element the body needs, after air and water. After eating, the body absorbs the vital nutrients from the food thanks to the function of the digestive fluids. It can only lead to better health. The type of food a person consumes affects their level of health. As a result, it’s critical that everyone adhere to a balanced food plan. I’m providing a healthy eating plan for an Indian family right here. Look at this below
Healthy Diet Chart for Female:
Nutritional requirements for women differ from men. Women require more iron than men due to menstruation. Therefore, women should consume these foods as a balanced diet: –
- Women should have a protein-rich diet for breakfast.
- Eat sprouted grains of bread or oatmeal.
- Women should eat seasonal fruits. Milk and nuts can also be taken for breakfast.
- Eat lunch with carbs, protein, and fat.
- Green tea, juice, fruit or nuts can be taken in the evening.
- Dinner should be lighter than a day. 2 Roti, vegetables, salads and bowls of dal should be taken.
- Drink a glass of milk before sleeping at night.
Healthy Diet Chart for Male:
Men should consume these foods as a balanced diet: –
- Consume foods high in protein and carbohydrates.
- Make it a routine to eat an hour or so before going to bed.
- Along with this, a morning exercise and walking routine should be established.
- When you wake up in the morning, drink a glass of whole milk. Add three to four almonds to it.
- The energy level is kept up by eating small amounts of evening snacks such juice, fruits, green tea, nuts, etc.
- Breakfast options include upma, seasonal fruits, and sprouted grains. The breakfast meal should contain a lot of carbohydrates.
- Lunch options include roti, vegetables, rice, and salad. You should also drink a cup of buttermilk or curd with it.
- At night, eat less and lighter fare. Avoid having rice for dinner. You may only take bread, veggies, and salads.
HEALTHY INDIAN VEGETARIAN MEAL PLAN (BREAKFAST, LUNCH, DINNER)
Unfortunately, Indian foods tend to get a bad rep of being unhealthy. This impression about Indian foods exist is because most restaurants and takeaways tend to serve us with huge portions of greasy, fattening and calorie-dense meals.
What makes a food healthy or unhealthy really comes down to the preparation, cooking methods, ingredients used and portion size. You CAN enjoy healthy Indian food without sacrificing the flavours.
The next time you were to cook or enjoy an Indian meal, here are few tips to make it healthier:
1. Pack on the spice
The best way to flavor your food without adding many calories, is to use herbs and spices. So be sure to use a huge variety of spices.
1) Go easy on the oil and coconut milk
Indian curries are well known for their creaminess and oiliness. Use a non-stick pan and reduce the amount of oil used. Yes, coconut milk is healthy and flavourful, however its high fat content can easily rack up lots of calories.
Just ½ cup of coconut milk has 276 Calories and 28g of Fat. So reduce the amount used.
2) Avoid cream-based stews or curries
Swap it with yoghurt instead and go for tomato-based curries.
3) Choose grill over deep-fry
Avoid deep fried food such as samosa, pakora, onion bhaji, vada and even chicken. Choose anything tandoori instead, which is essentially grilled food.
4) Go for plain rice over flavored rice
Most flavoured rice such as biryani rice is loaded with oil or ghee.
1 cup of cooked biryani rice has an average of 350Cals and 10g of fat, whereas 1 cup of plain basmati rice has under 200calories.
5) Don’t over do it on rice
I’m sure we all know some one who would pile on huge amount of rice and basically that’s the centre of their meal. Remember that rice should only make up quarter of your meal.
6) Be wise about bread
Curry pairs well with naan. However, keep in mind that a single piece of plain naan typically contains 247 calories. Naans with butter or cheese can occasionally have up to 400 calories. Avoid eating paratha or naan.
Chapatti, which has 100 calories per piece and is very low in fat, is a healthier alternative.
In order to enjoy Indian food as a part of a healthy and balanced diet, remember to use these suggestions. I want to share some of my favorite breakfast, lunch, and dinner options from India with you.
Since there are so many different spices used and a meal might take a long time to make, cooking Indian food can be extremely frightening. I’m going to share my interpretation of some of my favorite recipes with you. You can prepare these recipes in under 30 minutes thanks to my healthy remakes. Therefore, it’s simple, quick, and convenient.
I adore eating steamed idli during breakfast. Instead of making it the traditional way, we want to mix in oats and vegetables to produce a much more full breakfast.
The ingredients you’ll need are:
Breakfast – Steamed Oats Idli
Ingredients (Makes 8 Idli)
1) ¾ cup Oats, grinded into powder – 455Cals
2) ¾ cup Rava / Semolina / Sooji – 450Cals
3) ¾ cup Plain or Greek Yoghurt – 113Cals
4) ½ cup Water
5) 1 small Carrot, grated – 21Cals
6) ½ tsp. Baking Soda
7) ½ tsp. Mustard Seeds – 5Cals
8) 2 Green Chillies, finely chopped – 10Cals
9) 1 tsp. Curry Leaves, finely chopped
10) 6 – 7 crushed Cashew Nuts – 75Cals
11) ½ tbsp. Canola Oil – 60Cals
12) ½ tsp. Salt
Steps
1) Combine oats, rava, and salt in a sizable basin. Mix thoroughly.
2) Include the yoghurt and blend thoroughly. Place aside.
3) Set the oil’s heat to medium-high. Curry leaves, cashew nuts, green chilies, and mustard seeds should be added. Saute until they start to pop quickly.
4) After that, add the grated carrots and keep sautéing for an additional one to two minutes. Get rid of the heat.
5) Stir the cooked ingredients into the oat-rava batter along with 1/2 cup of water. Together nicely.
6) Grease 8 little stainless steel cups, like I have them here, or use idli plates if you don’t have any.
7) Add the baking soda just before steaming.
8) Next, distribute the batter evenly among the cups.
9) Serve warm after 12 to 15 minutes of steaming.
Breakfast should consist of two idlis and a dal or mild chutney. They are fluffy and light but also extremely filling.
Durum wheat, which has a higher protein content and is slowly digested, is used to make rava. On the other hand, oats are a good source of fiber. As a result, the combination of rava, oats, and carrots will keep you satisfied for longer and discourage overeating.
These idlis are low in fat and high in protein and carbohydrates. They are therefore excellent as a pre-workout snack to increase your energy and performance.
I’m going to prepare the mango spinach dal for lunch. These are the ingredients I used:
Lunch – Mango Spinach Dal
Ingredients (Serves 3)
1) ½ cup Yellow Lentils, soaked and drained – 339Cals
2) 1 Riped Mango, peeled & diced – 201Cals
3) 1 cup Spinach, washed and chopped – 7Cals
4) 3 cups Water
5) ½ Medium Onion, diced – 22Cals
6) 2 Garlic Cloves, minced – 8Cals
7) ½ tbsp. Ginger, minced – 3Cals
8) ¼ tsp. Ground Coriander – 2Cals
9) ¼ tsp. Ground Turmeric – 2Cals
10) ¼ tsp. Cumin Seeds – 2Cals
11) ¼ tsp. Cayanne Pepper – 2Cals
12) ½ tsp. Salt, divided
13) ½ tbsp. Canola Oil – 60Cals
Per Serving with Chapatti / Dosa (100Cals) – 316Cals
Steps
1) Place 2 cups of water, lentils, turmeric, and 1/4 teaspoon of salt in a pot. up to a boil. After that, lower the heat to a simmer and let it cook for about 15 minutes. You should occasionally stir.
2) While the lentils are cooking, heat oil in a pan over medium-high heat. Add the cumin seeds, stirring constantly, for only 30 seconds or so, or until aromatic and just beginning to brown.
3) After that, add the onion and sauté it for 1–2 minutes, or until it turns golden brown and smells good.
4) Add the other ingredients, including the remaining 1/4 tsp. of salt, the garlic, ginger, coriander, and cayenne pepper. One minute more of extremely rapid sautéing is required. Get rid of the heat.
5) Combine the lentils with the cooked mixture, mango, and spinach. Once the lentils are crumbling, give the mixture another 15 minutes to simmer. Continue to stir occasionally.
6) Present hot.
The flavors in this dish are really popping. I adore how the sweetness of the mango and the earthy, nutty flavor of the lentils work together in this recipe.
Serve it with one to two chapattis or a cup of basmati rice for a well-rounded supper. For vegans, lentils are a fantastic source of protein. It’s time to start including lentils, a superfood, into your diet if you’ve never tried them before.
For dinner, I’m going to give you a recipe for a light curry that uses less oil and yoghurt in place of the cream. These are the ingredients I used:
Dinner – Eggplant & Cauliflower Curry with Rice
Ingredients (Serves 3)
1) ½ can Chickpeas, rinsed & drained – 292Cals
2) 1.5 cups Cauliflower Florets – 40.5Cals
3) ½ Eggplant, cut into 1-inch chunks – 68Cals
4) ½ can diced Tomatoes – 50Cals
*Or ¾ cup of diced fresh tomatotoes and ½ cup of water.
5) ¼ cup Plain Yoghurt – 37.5Cals
6) about ¾ cup Water
7) ½ Large Onion, sliced – 30Cals
8) 1 Garlic Clove, minced – 4Cals
9) 1 tsp. Fresh Ginger, minced – 2Cals
10) 1 tbsp. Curry Powder – 21Cals
11) ½ tsp. Garam Masala – 6.5Cals
12) ½ tsp. Mustard Seeds – 5Cals
13) ¼ tsp. Salt
14) 1 tbsp. Oil, divided – 120Cals
Easy Indian Vegetarian Diet For Weight Loss: Too Scared To Start Dieting? Try This Meal Plan
As Indians are no stranger to vegetarian food, did you know the diet could also be effective in sustainable weight-loss
Vegetarian cuisine allows us a lot of creativity.
Dieting is difficult, and if you try to fit a lot into a day, it could get very overwhelming. This explains why many people experience cold feet right before making a decision. Even nutritionists frequently advise against trying anything wholly foreign and bizarre. Consider incorporating all things seasonal and local into your diet gradually. By doing it this way, you can lose weight far more successfully and sustainably without shocking your body. Indians are accustomed to eating vegetarian fare. Millions of people who follow a plant-based diet live throughout the nation. Protein production from the few sources that are accessible is challenging, but it is not impossible. In actuality, a large number of these fruits, vegetables, cereals, and pulses offer a variety of nutrients.
So, here is a simple meal plan you can follow to manage your weight if you are a vegetarian or trying to reduce your consumption of meat and eggs. It is important to realize that every body has unique needs based on its size, weight, and underlying ailments. Before making any significant changes to the diet, get expert guidance and just use this meal plan as a guide.
Easy Indian Vegetarian Diet Plan For Weight Loss
Breakfast
You can have a simple moong dal chilawith dahi, or a whole-grain veg sandwich made with veggies. Instead of jams and spreads loaded with preservatives, you can use chutneys.
Moong dal chila is a crepe-like dish made with moong dal
Morning Snack
Around 11 a.m-12 p.m when you are slightly hungry, you can tuck into some fresh fruits or nuts.
Lunch
Remember to take your roti, dal, sabzi, dahi in moderation. Choose whole grains, whole dals over split dals, and a good amount of vegetables. “It is a good idea to fill one-fourth of your plate with grains, one fourth with dal protein, half with vegetables, dahi or milk on the side, finish it off with a fruit”, says Rupali Datta.
Dal fry is one of North India’s favourite veg preparations (Photo Credit: Istock)
Evening Snack
Some roasted makhanas or a delicious fruit chaat could curb those untimely cravings.
Dinner
You can keep the dinner comparatively light. Home-made khichdi is an option, you can add a whole lot of veggies to your khichdi and even replace rice with something rich in fibre like bajra, Here is a bajra khichdi, you may like.