Delicious And Nutritious Indian Meals Under 300 Calories Diet

• Dietitian Sheenam
• July 27, 2024

Keeping a healthy diet is hard in the current society. But it’s possible! Here we present you some easy, quick, and best meals under 300 calories in this blog. We have selected some simple yet delicious Indian meals under 300 calories  with ingredients that you can easily find in your kitchen.

Breakfast Meals Under 300 Cals Diet

1. Sprouts Poha

Main Ingredients: Poha and mixed sprouts.

Health Benefits: This dish is rich in protein while low in calories. Sprouts have vitamins A, C, K, folate and magnesium. They will promote better digestion of food and boost your immune system. Poha has complex carbohydrates which will provide you with sustained energy without increasing your blood sugar level. 

Cooking Instructions: Firstly, wash the poha and drain it off well. Second, put one or two spoons of oil into a frying pan. Thirdly, add mustard seeds; then curry leaves, chopped onions and green chilies to them. Sauté the onion until it becomes see-through. Then stir-fry the mix of sprouts over five minutes. Mix the salted poha with turmeric. Add fresh coriander leaves and lemons juice before eating.

Serving Tips: Serve hot with mint chutney for an extra burst of flavour.

Preparation Time: 15 minutes.

2. Besan Chila or Moong Dal Chila

Main Ingredients: Besan or moong dal flour and mixed vegetables (like grated carrot, chopped spinach, and onions).

Health Benefits: Having besan Chilla or moong chilla in the breakfast is an excellent way of adding protein and other necessary nutrients to the 300 cal diet. Besan is rich in good fats, protein, complex carbs, and folate.  Moong dal is also a great source of protein, dietary fibre, iron and folate. While besan is a low glycemic index diet which is helpful for diabetic patients, antioxidants present in moong dal flour can lower the bad cholesterol level. Coriander leaves are also a good source of vitamin A, vitamin C, and iron. 

Cooking Instructions: First, prepare a batter with besan or moong dal flour and water. Then add the chopped and graded vegetables and spices. Heat a pan and pour a ladle of batter then spread it into a thin layer. Now cook on both sides until the color changes to golden brown.

Serving Tips: Serve hot with a bowl of curd or with green chutney.

Preparation Time: 20 minutes.

3. Missi Roti with Curd

Main Ingredients: Besan flour, wheat flour and curd.

Health Benefits: It is a good breakfast option for less than 300 calorie meal because it contains both soluble and insoluble fibre. As, it is a mix of besan, sattu and atta so, it is a great source of protein and carbs with added vitamins and minerals like selenium, manganese, phosphorous, sodium and folate. The coriander leaves add calcium, iron and vitamins A & C. Curd is also a great source of calcium, iron, magnesium, potassium and sodium.

Cooking Instructions: Mix besan and wheat flour with water to form a dough. Then make small balls and Roll them into rotis. Now, cook on a tawa until both sides are golden brown.

Serving Tips: Serve hot with a bowl of curd and fresh salad.

Preparation Time: 25 minutes.

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Lunch Options: Meals under 300 calories

1. Rice, Beans, and vegetable Raita

Main Ingredients: Boiled rice, beans (such as kidney beans or chickpeas), vegetables ( grated cucumber, carrot) and curd.

Health Benefits: Very high in protein and fibre. This meal is suitable for weight loss and managing diabetes. Beans are an excellent source of protein and are rich in fibre, which helps to control blood sugar levels and also improve digestive health. The vegetable raita provides probiotics and calcium from curd and essential vitamins from the vegetables.

Cooking Instructions: Cook the beans in a pressure cooker until they become tender. Also, cook the rice side by side. Now, cook the beans with spices and a spoonful of oil. Once, the beans are prepared, mix the cooked rice with the beans. For the raita, mix curd with grated vegetables and season with salt, cumin powder, and coriander.

Serving Tips: Serve the rice and beans with a side of vegetable raita and a fresh salad.

Preparation Time: 30 minutes.

2. Ragi Dosa or Roti with Seasonal vegetables

Main Ingredients: Ragi flour, seasonal vegetables and curd.

Health Benefits: Ragi is rich in dietary fibre, protein and healthy fats. It has minerals like calcium, iron, potassium, thiamine, riboflavin, niacin, folic acid, vitamin C, and vitamin E with vitamin B-complex and antioxidants. It is one of the best lunch under less than 300 calorie meals. Seasonal vegetables are a good source of different kinds of vitamins and minerals. While curd provides probiotics essential for gut health.

Cooking Instructions: First, Prepare a batter with ragi flour and water. Now, either make dosas on a non-stick pan or make rotis with the ragi dough. Stir-fry the seasonal vegetables.

Serving Tips: Serve the dosa or roti with a bowl of curd and a fresh vegetable salad of your choice.

Preparation Time: 35 minutes.

3. Moong Dal Vegetable Dalia

Main Ingredients: Moong dal, dalia (broken wheat), mixed vegetables.

Health Benefits: Dalia is rich in protein, high dietary fibre and low carbohydrates. It is also very rich in vitamins B1 and B2. Moong dal is rich in vitamins A, B, E, D, C, and K. Also, it is rich in minerals like Calcium, Potassium, Iron, Magnesium, Phosphorous, Zinc, Copper and Manganese. Moong dal is also rich in protein and does not have many carbs. Dalia contains complex carbohydrates that are digested slowly helping you to be full for a longer time. The mixed vegetables contain a high amount of Dietary fibre, with Vitamin B6, Calcium, Vitamin C, Iron, Potassium, Sodium, and Magnesium.

Cooking Instructions: Cook moong dal and dalia together with mixed vegetables in a pressure cooker. Season with turmeric, salt, and cumin seeds.

Serving Tips: Serve hot with a squeeze of lemon and fresh coriander.

Preparation Time: 25 minutes.

Dinner Options: Meals Under 300 Cals.

1. Dal Chawal with Salad

Main Ingredients: Dal, rice, salad.

Health Benefits: Dal and rice together form a complete protein, providing all essential amino acids required by the body. This combination ensures a balanced intake of carbohydrates and proteins. The side salad adds freshness and nutrients, making the meal more wholesome.

Cooking Instructions: Cook dal in a pressure cooker until 2 whistle. Once the dal is cooked, add tadka. Cook the rice separately.

Serving Tips: Serve a smaller portion of rice with a generous serving of dal and a vegetable salad for added nutrients.

Preparation Time: 30 minutes.

2. Millet-Based Khichdi

Main Ingredients: Millet, lentils, spices.

Health Benefits: This is a best Indian meal under 300 calories, also a weight-loss friendly, diabetic-friendly, high in fibre. Millets are rich in dietary fibre, which aids in digestion and helps in weight management. They are also low on the glycemic index, making them suitable for diabetics. Lentils provide a good amount of protein and essential nutrients.

Cooking Instructions: Cook millet and lentils together with turmeric, cumin seeds, and vegetables of choice in a pressure cooker.

Serving Tips: Serve hot with a spoonful of ghee.

Preparation Time: 40 minutes.

3. Millet-Based Roti with Seasonal Vegetables and Dal

Main Ingredients: Millet flour (jau, ragi, bajra), seasonal vegetables, dal.

Health Benefits: This is one of the most balanced and nutritious meals under 300 calories. Millet-based roti provide complex carbohydrates. Seasonal vegetables provide different kinds of vitamins and minerals, and dal contains protein and fibre.

Cooking Instructions: Make rotis with millet flour and cook seasonal vegetables with minimal oil and spices. Prepare dal as per preference.

Serving Tips: Serve the millet roti with vegetables and dal and a bowl of vegetable salad.

Preparation Time: 35 minutes.

Additional Tips

Eat Snacks Under 100 Calories in between meals: Take any seasonal fruits or unsalted nuts.

Hydration: Drink plenty of water and avoid any drinks that have added sugar in them.

Meal Preparation: Plan and prepare meals in advance to stay on track.

For personalized dietary advice, consider consulting the best dietitian in Patiala, Punjab. They can provide a customized diet to help you achieve your health goals while keeping your meals delicious. 

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