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Healthy INDIAN Vegetarian Meal Plan (Breakfast, Lunch, Dinner) (VIDEO)
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Healthy INDIAN Vegetarian Meal Plan (Breakfast, Lunch, Dinner) (VIDEO)

11 months ago 20 Comments

Keep it simple, balanced and moderate. These are few of my favourite healthy Indian meals. What are you favourite dishes? Let me know comments below.
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Tips to enjoy healthier Indian meals:
1) Pack on the spice
2) Go easy on the oil and coconut milk
3) Avoid cream-based stews or curries
4) Choose grill over deep-fry
5) Go for plain rice over flavoured rice
6) Don’t over do it on rice
7) Be wise about bread
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BREAKFAST – OATS RAVA IDLI (Makes 8)
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
Serving of 2 Idlis – 297Cals
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LUNCH – MANGO SPINACH DAL (3 servings)
1) ½ cup Yellow Lentils, soaked and drained – 339Cals
2) 1 Ripe 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. Cayenne Pepper – 2Cals
12) ½ tsp. Salt, divided
13) ½ tbsp. Canola Oil – 60Cals
Per Serving: 216Cals
Per Serving with 1 Chapatti (100Cals) – 316Cals
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DINNER – MIXED VEGETABLE CURRY (3 servings)
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
*Top with 1 heaping spoon of yoghurt
Per Serving – 225Cals
Per Serving with 1 cup of cooked Basmati Rice (191Cals) – 416.5Cals
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– All meals can be prep ahead, and will keep well in the fridge for up to 3 days or in the freezer for up to 2 weeks.
– Feel free to change and adapt the ingredients according to your diet and preference.
– These recipes are guidelines and ideas for you. Feel free to recreate and experiement with your own favourite dishes.

Get inspired on Pinterest:

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20 Comments

  1. Anju Mhatre February 11, 2019

    Pls send me all Indian recipes

    Reply
  2. Pall Singh February 11, 2019

    https://jvz7.com/c/1208869/34591

    Reply
  3. Neha Kaur February 11, 2019

    Your skin is just wow

    Reply
  4. Samsun Khan February 12, 2019

    Love from India

    Reply
  5. Malak Chedid February 12, 2019

    i love indian fooood

    Reply
  6. Poonam Kumari February 12, 2019

    very healthy tips and a healthy and very easy tasty recipies…thanks for good tips

    Reply
  7. Mariah Brown February 12, 2019

    Fat isn’t bad

    Reply
  8. Azad Tania February 12, 2019

    i am bangladesh please how to make a weight loss i eat rice

    Reply
  9. Ritu Thakur February 12, 2019

    hi Joanna thanks for good video😘😘👍👍👍👍👏👏👏👏

    Reply
  10. JoAnn Vrablik February 12, 2019

    Good healthy eatings

    Reply
  11. sum joseph February 12, 2019

    Healthy recipes.

    Reply
  12. imaginary creation February 12, 2019

    Visit my channel

    Reply
  13. Sudeshna Podder February 12, 2019

    Dairy cream can be replaced with homemade almond milk or homemade almond cream. No cholesterol. And yes, non fat yogurt for sure. I also prepare dosa or idli with little rice and rest all different types of lentils like urad dal, musoor and moong dal to increase the protein content (different from conventional batter). During grinding adding ginger and green chilly adds taste.

    Reply
  14. Lovely Princess February 12, 2019

    I'm indian..i love your video

    Reply
  15. Assamese Women Diaries February 12, 2019

    Love from India 💗🇮🇳

    Reply
  16. pradeep das February 12, 2019

    Mango day was delicious .i made it

    Reply
  17. Nafisaali Sayyed February 12, 2019

    Spice should be added at the end for flavour if u fry 1st they get burnt, onion should be fried 1st it enhances the flavour of the curry

    Reply
  18. safa fatima February 12, 2019

    Omgggg!!! Loveeeee from India!!!😘😘😘💞💞💞💞💞💞💞❤❤❤❤❤❤❤❤❤💞

    Reply
  19. anu chaudhary February 12, 2019

    Plz make a weekly plan for Indian health food with less spicies. 🤔

    Reply
  20. emma lane February 12, 2019

    Canola Oil…??? should we be consuming this oil, maybe use Avocado Oil or Coconut Oil, just a better alternative.

    Reply

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