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

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♥ Yes, you CAN enjoy Indian food as part of a healthy diet. Watch this video for recipes and read below for more information. Happy Diwali!
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♥ Joanna is a certified Personal Trainer (ACE), Women’s Fitness Specialist (NASM) and Nutrition Coach (VN).

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.
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48 thoughts on “Healthy INDIAN Vegetarian Meal Plan (Breakfast, Lunch, Dinner)”

  1. It's awesome an you please give a Indian diet plan – breakfast to dinner for different body type like meso ecto endo??

  2. First of all do not compare restaurant and home cook food. Especially in the silly mamak/India stalls or restaurant in Msia and spore. It’s totally crap. Indians from India won’t even go there unless there is the last ever resort. As usual ppl are super ignorent as usual I don’t even want to write anything anymore here.

  3. I completely agree.. I love Indian food and i cook it in a healthy way and tastes as good as or better than unhealthy way of eating.. Thanks to my mum who never used to add oil like other people that I know used to do. I use even less oil and mostly no oil if I have to lose quick

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

  5. 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

  6. 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.

  7. hey my sweetheart friend yes restaurents serve high calorie n nutritionless food … but opposite is the home cooked food .. its hygenic full of nutrition.indian food science is very deep n to study it takes more than a lifetime because what we are is because of our food ..today people dont care about nutrition but calories …n are slaves to these junk foods … n hit the restaurants … n gain weight n cry about weight gain … home cooked meal is best specially cooked by mother

  8. I like you…. i am bangladeshi . If you shows our food in a healthy way, that also could be helpful for us…. still i like your tips. Hopefully it will work for me.

  9. Hi Joanna I am Indian and I am 14 year old and I do all your workouts and it's good to see u talking about Indian food

  10. South Indian cuisine has always had healthy options little or no use of cream,excess ghee, the use of paneer etc which is found in North Indian food. Cooking in coconut oil is healthy though just don’t use tonnes of it. A bit of pure cow ghee is good for the skin and overall body but again it’s all about moderation. There is so much written in Ayurveda and these days turmeric latte, moringa powder, cold pressed coconut oil etc all get in the limelight as health foods. People should give more importance to the fact that Long before modern day people discovered about these health foods the Indians already knew and imparted about it. Due credit needs to be given instead of culturally appropriating something for one’s personal gains

  11. I am not sure who and which kind of people say it's unhealthy ..as far as our food we make at home..it's the most healthy..and also becos u don't feel tempted much for other food as it's so tasty even when vegan …

    As far as what she is suggesting people assume….well people assume a lot of things…

    And for that matter any cuisine, if served out side in a restaurant…always is nnot as healthy home made…as they have to add frills ..to attract…and most Indian restaurants only sell north Indian based robust oily meat cuisine…but Indian food is far from what is served at restaurants and much healthier….

    And There is so much variety. Delicious variety

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