Are you tired of tasteless diets that leave you feeling deprived? Do you crave flavorful, satisfying meals that can help you achieve your weight loss goals? You can freely opt for Indian cuisine to make healthy recipes for weight loss in vegetarian options!
With its vibrant spices, aromatic herbs, and diverse ingredients, Indian food offers many easy weight loss recipes with delicious options perfect for balancing calorie intake. From fibre-rich legumes to protein-packed lentils and whole grains, Indian cuisine provides a nourishing meal plan. Offering varied benefits, these spices used in Indian cooking also help boost metabolism and promote digestion, accelerating your sustainable weight loss process. This way, by trying these healthy Indian recipes for weight loss, you can enjoy flavorful meals that support your goals.
Explore this collection of healthy recipes for weight loss that also features the best food items for low-calorie intake, ensuring you can enjoy flavours without compromising your weight-loss journey.
Table Of Contents
1. Top 10 Indian Healthy Recipes For Weight Loss
2. Which Food Items Are Best For Weight Loss?
3. Dietitian’s Recommendation
4. The Final Say
5. FAQs
6. References
Top 10 Indian Healthy Recipes For Weight Loss
Indian food, often renowned for its rich and spicy flavours, can be adapted to create delicious and healthy meals that support weight loss. Consider these 10 healthy recipes for a weight loss diet that showcase the versatility of Indian cuisine, offering many options to suit your taste preferences and dietary needs:
1. Soybean Dosa
This high-protein dosa helps boost metabolism and promotes satiety, reducing calorie intake. Soya flour offers heart-healthy fats, while spices like ginger and green chilli add anti-inflammatory benefits. This makes it one of the best healthy Indian snacks with low calories for weight loss.
Ingredients:
- Soya flour: 20 gm
- Curd: 1 cup
- Green coriander (chopped): ½ cup
- Rava flour: 10 gm
- Ginger paste: 1 tsp
- Green chilli: 2 (finely chopped)
- Asafoetida: a pinch
- Crushed black pepper: ¼ tsp
- Salt to taste
- Cooking oil: 2 tsp
Instructions To Make This Healthy Recipe For Weight Loss:
1. In a mixing bowl, mix soya flour, rava flour, chopped coriander, green chilli, ginger paste, ground black pepper, and a pinch of asafoetida.
2. Add yoghurt and salt to the mixture, stirring well to form a smooth batter without lumps.
3. Let the batter rest for nearly 30 minutes, allowing the flour and semolina to settle. Stir the batter again before cooking.
4. Heat a non-stick tawa (griddle), add a few drops of water, and wipe it with a cloth.
5. Pour a few drops of oil on the tawa and let it heat up.
6. Pour one ladle of batter onto the tawa and spread it in a proper circular motion.
7. Cook on high heat until the dosa turns golden brown and crispy.
8. Flip the dosa and cook its other side until it's evenly cooked.
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2. Chickpeas And Egg Salad
Rich in protein and fibre, this salad keeps you full longer, promoting weight loss. Chickpeas aid digestion, while eggs provide essential amino acids, supporting muscle health.
Ingredients:
- Chickpeas: 30 gm (soaked)
- Eggs: 2 (hard-boiled)
- Onion (chopped): 1
- Olive oil: 1 tsp
- Pepper powder: ¼ tsp
- Salt: ¼ tsp
- Coriander leaves (chopped)
Instructions To Make This Healthy Recipe For Weight Loss:
1. Soak the chickpeas for 6-8 hours, then drain and rinse them.
2. Pressure cook the chickpeas for 3-4 whistles and set them aside.
3. Hard boil the eggs, peel them, and slice them into small pieces.
4. In a mixing bowl, mix the cooked chickpeas, chopped onions, olive oil, pepper powder, and salt.
5. Let the mixture sit for nearly 10 minutes for the flavours to blend.
6. Add the sliced eggs to the salad and garnish with chopped coriander leaves.
7. Serve immediately.
3. Oats Kheer
Oats are packed with fibre, keeping you full and supporting digestion. Honey and dry fruits enhance flavour while offering natural sweetness without spiking blood sugar levels. You can try various weight loss oats recipes with a touch of Indian flavours every time.
Ingredients:
- Oats: 20 gm
- Milk: 250 ml
- Honey: 1 tsp
- Dry fruits (chopped)
- Fruits of choice
Instructions To Make This Healthy Recipe For Weight Loss:
1. Dry roast the oats in a skillet until they turn slightly golden.
2. In a separate pan, properly heat the milk and mix in honey.
3. Once the milk is warm, add the roasted oats and stir continuously.
4. As the mixture thickens, add the chopped dry fruits like almonds, cashews, and dates.
5. Continue stirring until the kheer reaches a creamy consistency.
6. Optionally, add fresh fruits like banana or mango for extra flavour.
7. Serve warm or chilled.
4. Paneer Corn Salad
This salad is high in protein from paneer, while corn provides fibre and complex carbohydrates, making it a perfect dish for sustained energy and fat loss.
Ingredients:
- Paneer: 100 gm
- Boiled corn: 100 gm
- Boiled potato: 30 gm
- Onion and tomato (chopped): 100 gm
- Green chili: 1
- Lemon juice and coriander leaves
Instructions To Make This Healthy Recipe For Weight Loss:
1. Boil the corn and potatoes until fully cooked.
2. In a mixing bowl, mix the boiled corn, paneer, boiled potato, chopped onions, tomatoes, and green chilli.
3. Add lemon juice, salt, and any other preferred spices to taste.
4. Mix everything well and garnish with chopped coriander leaves.
5. Serve immediately.
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5. Vegetable Burritos
This burrito is high in plant protein from rajma and tofu, helping build muscle and reduce fat. The fibre-rich multigrain flour supports digestion and helps control hunger.
Ingredients:
- Multigrain flour: 20 gm
- Rajma/mung: 30 gm
- Wheat flour: 30 gm
- Tofu: 50 gm
- Spices: salt, chat masala, pepper
- Onion, tomato, lettuce, ginger, chilli, cumin seeds
Instructions To Make This Healthy Recipe For Weight Loss:
1. Prepare the dough by combining wheat flour and a little oil, then knead it with water until smooth.
2. Roll the dough into thin rotis and cook them on a hot tawa.
3. Pressure cook the rajma or mung beans until soft.
4. In a pan, properly heat oil and add cumin seeds, letting them sizzle.
5. Add chopped onions, tomatoes, and ginger, sautéing for 5 minutes.
6. Add the cooked beans, chopped vegetables, and spices, cooking for another 5 minutes.
7. Stuff the rotis with the bean and vegetable mixture and top with shredded tofu.
8. Roll the rotis into burritos and serve with chutney.
Also Read: Indulge In These Quick And Easy Low Calorie Dinner Ideas
6. Mexican Veg Quinoa
Quinoa is a complete protein and rich in fibre, which aids in weight loss by reducing hunger and promoting muscle growth. The vegetables add nutrients while keeping calories low.
Ingredients:
- Olive oil: 1 tsp
- Quinoa (boiled): 20 gm
- Onion, carrot, bell pepper (chopped)
- Rajma: 20 gm (boiled)
- Corn: handful
- Tomato, garlic, chilli powder, cumin seeds
Instructions To Make This Healthy Recipe For Weight Loss:
1. Heat olive oil in a large pan over slightly medium heat.
2. Add minced garlic and chopped onions, sautéing until fragrant.
3. Add the chopped carrots, bell pepper, and corn, cooking for a few minutes.
4. Stir in the boiled quinoa, boiled rajma, chopped tomatoes, chilli powder, cumin, and salt.
5. Add water to the mixture and bring it to a boil.
6. Cover the pan, lower the heat, and cook for 20-25 minutes until the quinoa absorbs the liquid.
7. Turn off the heat and let it sit, covered, for five more minutes.
8. Fluff the quinoa, adjust the seasoning, and garnish with chopped green onions.
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7. Minty Vegetable And Oats Soup
This fibre-rich soup aids digestion and provides hydration. Oats keep you full longer, while mint adds a refreshing, detoxifying effect supporting fat metabolism.
Ingredients:
- Mint leaves: ¼ cup
- Cabbage: 100 gm
- Carrot: ½
- Oats: ½ cup
- Ginger, garlic, soy sauce, vegetable stock
Instructions To Make This Healthy Recipe For Weight Loss:
1. Heat oil in a pan over slightly medium heat.
2. Add chopped garlic, ginger, and green chillies, sautéing for a minute.
3. Add chopped cabbage and carrots, cooking for 2-3 minutes.
4. Stir in the oats and sauté on high heat for 2-3 minutes.
5. Add soy sauce and vegetable stock, bringing the soup to a boil.
6. Stir in the entire lemon juice and chopped mint leaves.
7. Cook the soup for another minute, then remove it from heat and immediately serve it hot.
8. Egg Salad Sandwich
This high-protein sandwich helps build muscle and promotes satiety, which helps manage calorie intake. The multigrain bread adds fibre, aiding in digestion and weight loss.
Ingredients:
- Multigrain bread: 2 slices
- Boiled eggs: 2 (chopped)
- Lettuce: ½ cup
- Onion (chopped)
- Salt, pepper, olive oil
Instructions To Make This Healthy Recipe For Weight Loss:
1. In a bowl, mix the chopped lettuce, onions, and boiled eggs.
2. Season with salt and pepper, stirring until combined.
3. Spread butter or oil on two slices of multigrain bread.
4. Place the egg mixture between the two slices of bread.
5. Press the sandwich lightly and cut in half if desired.
6. Serve fresh or toasted.
9. Lemon Chicken
This dish is low in fat and protein, promoting muscle growth and fat loss. The grilled chicken for weight loss is the best, and lemon adds a zesty flavour while aiding in digestion and fat metabolism.
Ingredients:
- Chicken breast: 150 gm
- Lemon juice: ½ cup
- Olive oil: 2 tsp
- Pepper, basil, oregano
Instructions To Make This Healthy Recipe For Weight Loss:
1. In a bowl, start marinating the chicken breasts with lemon juice, olive oil, black pepper, basil, oregano, and salt.
2. Cover and refrigerate the marinated chicken for at least 30 minutes or up to 8 hours for better flavour.
3. Heat a skillet over medium-high heat.
4. Place the marinated chicken breasts into the skillet and cook for 6-7 minutes on each side until fully cooked.
5. Ensure the chicken is golden brown on both sides and cooked through.
6. Garnish with freshly chopped coriander and lemon slices if desired.
7. Serve it hot.
10. Beetroot Sesame Seeds Paratha
Beetroot helps detoxify the liver and is low in calories, while sesame seeds add healthy fats that support metabolism. This fibre-rich paratha aids in digestion and satiety.
Ingredients:
- Beetroot (grated): 1
- Whole wheat flour: 1 cup
- Sesame seeds: 3 tsp
- Spices: cumin, amchur, garam masala, chilli powder
- Ghee or oil
Instructions To Make This Healthy Recipe For Weight Loss:
1. Grate the beetroot and place it in a mixing bowl.
2. Add cumin powder, amchur, garam masala, red chilli powder, and sesame seeds to the grated beetroot.
3. Mix in whole wheat flour, salt, and ghee, then gradually add water to form a soft dough.
4. Take a small portion of the dough and roll it into a plain, round paratha.
5. Heat a tawa over medium heat and place the paratha on the hot tawa.
6. Cook for 1 minute on each side, applying ghee or oil as needed.
7. Cook until sides are golden brown and fully cooked.
8. Serve hot with yoghurt or chutney.
Also Read: Refreshing 12 Best Healthy Lunchbox Ideas For Nutritious Meal Times!
Which Food Items Are Best For Weight Loss?
Note these food items to include in healthy recipes for weight loss:
Food Group | Examples | Benefits |
Lean Proteins | Chicken, fish, turkey, tofu, lentils, beans | It provides satiety, supports muscle growth, and helps maintain metabolism. High protein intake regulates appetite hormones, reducing cravings and promoting fullness. |
Whole Grains | Brown rice, quinoa, whole-wheat bread, oats | Rich in fibre, complex carbohydrates, and nutrients, promoting fullness and sustained energy. Fibre slows down digestion, leading to a feeling of satiety and preventing blood sugar spikes. Complex carbs provide steady energy, preventing cravings. |
Fruits and Vegetables | Apples, berries, spinach, broccoli, carrots | Fruits and vegetables are low in calories and high in vitamins, minerals, and fibre, aiding digestion and providing nutrients. They also offer antioxidants, which protect cells from damage and contribute to weight loss. |
Healthy Fats | Avocado, nuts, seeds, olive oil | Healthy fats support hormone production, aid nutrient absorption, and promote satiety. They can also help regulate hormones related to appetite and metabolism. |
Dairy | Greek yoghurt, low-fat cheese | It provides protein, calcium, and probiotics, which are beneficial for gut health. Calcium improves bone health and helps with weight management. Probiotics support gut and digestion, which impacts weight management. |
Also Read: All About Personalised Chart Of A Healthy Diet: Tips And 7 Day Diet Plan
Dietitian’s Recommendation
I recommend meals with lean proteins, whole grains, and plenty of vegetables. This balance regulates blood sugar and reduces cravings, supporting weight loss. Healthier cooking, like steaming, medium baking, or grilling instead of frying, can significantly reduce calorie intake. For example, baking salmon with herbs and lemon enhances flavour without excess fat.
Dt. Akshata Gandevikar
The Final Say
Therefore, with its immense benefits, these healthy recipes provide a delicious and sustainable approach to weight loss. Including various lean proteins, whole grains, fresh fruits, and vegetables, you can create satisfying meals that are flavorful and low in calories. These recipes support your weight loss goals while promoting wellness. Remember, sustainable weight loss is seen after making long-term changes, so enjoy these recipes as part of a balanced and enjoyable eating plan.
FAQs
1. Which homemade food is best for weight loss?
While there isn't a single "best" homemade food for weight loss, incorporating a variety of nutrient-dense options can significantly aid your efforts. Lean proteins like grilled chicken or fish, whole grains like brown rice or quinoa, and plenty of fruits and vegetables are excellent choices. These foods provide essential nutrients, fibre, and satiety without excess calories.
2. What are healthy soup recipes for weight loss?
Soups can be a delicious and filling way to support weight loss. Opt for vegetable-based soups with low-sodium broth and avoid creamy options. These are a few ideas:
- Lentil soup: Packed with protein and fibre.
- Tomato soup: Rich in lycopene, an antioxidant.
- Chicken noodle soup: A comforting option with lean protein.
3. What are the most preferred vegetarian healthy recipes for weight loss?
Vegetarian diets can be highly effective for weight loss. These are popular vegetarian options:
- Vegetable stir-fry: A versatile dish that can be customised with your favourite veggies.
- Quinoa salad: A protein-rich and fibre-filled option.
- Lentil curry: A flavorful and satisfying meal.
4. What are healthy recipes for weight loss with chicken?
Chicken is a fresh, lean protein that can be included in many healthy meals. These are some ideas:
- Grilled chicken salad: A light and refreshing option.
- Chicken stir-fry: A quick and easy meal.
- Chicken breast with roasted vegetables: A simple and satisfying dish.
5. What are healthy recipes for weight loss on a budget for breakfast?
A healthy breakfast sets you up for success throughout the day. Note these budget-friendly options:
- Oatmeal with fruit: A filling and nutritious choice.
- Greek yoghurt with berries: A protein-packed option.
- Whole-grain toast with avocado: A healthy and satisfying meal.
6. What are extreme weight loss recipes for snacks to sustain the results?
While extreme measures aren't necessary for weight loss, these healthy snack ideas can help you stay on track:
- Hard-boiled eggs: A protein-rich and satisfying snack.
- Greek yoghurt with nuts and seeds: A balanced option.
- Vegetable sticks with hummus: A low-calorie and satisfying snack.
References
- https://www.echelon.health/why-is-eating-healthy-important/
- https://www.medplusmart.com/healthy-life/info/7806/10-benefits-of-eating-healthy-food?srsltid=AfmBOor920MIPUc2P_NYa7UzGMmVP5jQzZzbJrtntlLDJOWKCJDVSEYG
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