7 Easy Indian Lunch Recipes for Weight Loss

Healthy weight loss foods are not tough to make, it’s very simple with the right ingredients and perfect method. Here are 7 tasty and easy Indian lunch recipes for weight loss 

It’s not only tasty but also quick to prepare and light on the stomach

These  recipes are low in calories, rich in fibre and protein, and most importantly, easy to make

So let’s dive into these 7 easy Indian lunch recipes for weight loss with complete tips and how each meal is good for your weight loss journey

1. Moong Dal Khichdi (Yellow Lentil Rice)

Moong dal khichdi is a comfort traditional food that is packed with protein and fibre, making it a great low-calorie option for lunch

Kichadi made with moong dal and brown rice or quinoa is a wholesome, one-pot wonder

Ingredients:

Moong dal (split yellow lentils)	½ cup
brown rice or quinoa	½ cup
cumin seeds	1 tsp
ghee or olive oil	1 tsp
Hing (asafoetida)	1 pinch
turmeric	1 tsp
Chopped vegetables	carrot, peas, spinach
Salt	For taste

Instructions:

1. Rinse and soak the moong dal and rice together for 20 minutes
2. Take a pressure cooker or pot, heat ghee and add cumin seeds, hing, and  turmeric
3. Add chopped vegetables and saute for 2-3 minutes
4. Add moong dal and rice, salt, and 2.5 cups of water
5. Pressure cook for 3 whistles or simmer until soft

Why It’s Healthy:

• Moong dal is light, easy to digest, and rich in plant-based protein
• Brown rice or quinoa adds complex carbs and fibre that keep you full longer
• The addition of vegetables boosts your meal with vitamins and minerals

Healthy Tip: If you’re using ghee to make this recipe, ½ tsp is enough; it enhances digestion without adding fat

2. Oats Vegetable Upma

Oats vegetable upma is a low-calorie, high-fibre twist on tradition. This recipe will replace semolina with oats, which are excellent for weight loss

Ingredients:

rolled oats	1 cup
mustard seeds	1 tsp
urad dal	1 tsp
Curry leaves	1 hand
1 green chilli	chopped
Mixed Vegetables	carrot, beans, peas, bell peppers
Salt and lemon juice	For taste

Instructions:

1. Dry roast oats and set aside
2. Take a pan, heat 1 tsp oil, add mustard seeds, urad dal, green chilli, and curry leaves
3. Add chopped vegetables and cook until tender
4. Add oats and 1½  cups of hot water
5. Cook for 5-7 minutes, and finally add lemon juice and serve hot on a plate

Why It’s Healthy:

• Oats are a great source of soluble fibre, they contain lower cholesterol and promote gut health
• Using minimal oil and lots of vegetables adds more volume to your meal without the extra calories

Healthy Tip: Dry roast the oats to bring out their natural flavour without adding fat, and use seasonal vegetables for maximum nutrition

3. Tofu or Paneer Bhurji (Low-Fat Version)

This low-fat paneer bhurji or tofu is a protein-rich dish and perfect for vegetarians

It takes just 10 minutes to prepare

Ingredients:

grated low-fat paneer or crumbled tofu	1 cup
1 onion	chopped
1 tomato	chopped
1 green chilli	chopped
cumin seeds	1 tsp
turmeric and red chilli powder	½ tsp
Salt	½ tsp
coriander leaves	1 bunch

Instructions:

1. Take a non-stick pan, saute cumin seeds, onions, and green chilli
2. Add tomatoes and cook until soft
3. Add turmeric powder and red chilli powder with salt
4. Add paneer or tofu, mix it well and cook for 5 minutes
5. Finally, garnish with coriander and serve with roti or lettuce wraps

Why It’s Healthy:

• Protein helps to lose fat and maintain muscle, and keeps you feeling full
• Paneer and tofu are also good sources of calcium and healthy fats

Healthy Tip: If you’re looking to reduce dairy intake, go for homemade paneer using low-fat milk

4. Lauki Chana Dal (Bottle Gourd with Lentils)

Lauki chana dal is a north Indian dish light and nutritious sabzi that pairs with roti and brown rice, and is perfect for digestion

Ingredients:

chopped bottle gourd (lauki)	1 cup
Soaked chana dal (split Bengal gram)	½ cup
mustard and cumin seeds	1 tsp
Hing	1 pinch
green chilli	1
turmeric	1 tsp
Salt	1 tsp
lemon juice	1 tsp

Instructions:

1. Cook chana dal and lauki with turmeric and salt for 2-3 minutes in a pressure cooker
2. Take a separate pan, prepare a tadka with mustard, cumin, hing, and green chilli
3. Add the cooked dal-lauki mix, and simmer for 5-6 minutes
4. And finally, add lemon juice and serve hot

Why It’s Healthy:

• Bottle gourd ( lauki) contains 90% water and is low in calories
• Chana dal adds protein and fibre that helps to balance blood sugar levels and support metabolism

Healthy Tip: Avoid overcooking to preserve nutrients. Pair with a small portion of brown rice or millet roti

5. Mixed Vegetable Millet Pulao

Millet pulao, this dish replaces rice with millet, like foxtail, barnyard or Kodo are fantastic substitutes for rice and ideal for weight loss diets

Ingredients:

foxtail millet (or any millet)	1 cup
Mixed Vegetables	beans, carrots, peas
cumin and mustard seeds	1 tsp
bay leaf and a cinnamon stick	1
garam masala	1 tsp
Salt to taste	1 tsp

Instructions:

1. Rinse the millet and soak for 30 minutes
2. Take a pressure cooker, add 1 tsp oil, cumin, mustard, bay leaf, and cinnamon
3. Add vegetables, millets, garam masala, salt and 2 cups of water
4. Cook for 2 whistles in the cooker or cook in a pot until fluffy

Why It’s Healthy:

• Millets are gluten-free, rich in iron, magnesium, and fibre, they have a low glycemic index
• Cooking with assorted vegetables adds antioxidants and micronutrients

Healthy Tip: Cook millets like a bowl of rice, but use twice the amount of water and add 1 spoonful of lemon juice to enhance iron absorption

6. Quinoa Rajma Salad

Quinoa Rajma Salad is a wholesome fusion recipe with a Mexican-Indian twist This salad is light, refreshing, and nutrient-dense 

Ingredients:

cooked quinoa	1 cup
Boiled kidney beans (rajma)	½ cup
1 cucumber	chopped
1 cucumber	chopped
1 tomato	chopped
chopped onion	2 tbsp
olive oil	1 tsp
Lemon juice, salt, black pepper, and chaat masala	1 tsp

Instructions:

1. Mix cooked quinoa with kidney beans, and chopped vegetables
2. Add olive oil, lemon juice, salt, and spices
3. Mix it well andd serve chilled

Why It’s Healthy:

• Quinoa is a completely packed with protein, meaning it contains all 9 essential amino acids
• Rajma (kidney beans) are high in fibre and plant-based protein
• Raw vegetables provide enzymes that aid digestion

Healthy Tip: Add ½  tsp of olive oil or flaxseed oil for healthy fats. Ignore store-bought dressings with added sugar

7. Palak Moong Dal (Spinach & Yellow Lentils)

Palak moong dal is light, protein rich dal is perfect for vegetarians and low calorie lunch  

Ingredients:

yellow moong dal	½ cup
chopped spinach	1 cup
cumin seeds	1 tsp
1 clove garlic	minced
green chili	1
Salt, turmeric, and lemon juice	1 tsp

Instructions:

1. Cook dal with turmeric powder and salt in a pressure cooker
2. Take separate pan, prepare tadka with cumin seeds, garlic, and chilli 
3. Add spinach and cook until wilted
4. Mix it in the cooked dal and simmer for 5 minutes
5. Add lemon juice before you eating

Why It’s Healthy:

• Spinach contins iron, calcium, and antioxidants
• Yellow moong dal is light in stomach and easy to digest
• This combination make a balanced, low-fat, high-protein meal
  

Healthy Tip: Adding lemnon juice after cooking will increase the bioavailability of iron

Tips to Maximise Weight Loss with Indian Lunch Recipes

healthy cooking methods: steaming, pressure cooking, sautingor grilling instead of deeep frying

Portion control: healthy food can contribute to weight gain if eaten in excess.

Stay hydrated: drinking water or some organic drinkd alongside of your meal

Ignore refined carbs: white rice, maida, and sugary drinks with lunch.

Add more fibre: whole grains, leafy greens, and vegetables to improve digestion and satiety.

conclusion

Thes 7 easy indian lunch recipes for weight loss are easy to make, budget freindly and tasty to eat try these recipes in your weekly meals and enjoy the journey of weight loss

Have a favourite healthy Indian recipe? Share the comments below