Healthy INDIAN Vegetarian Meal Plan (Breakfast, Lunch, Dinner)
â?¥ 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! â?¥ LIKE, SHARE this video & SUBSCRIBE http://www.youtube.com/joannasohofficial Support me in reaching 1 million subscribers!!! xx â?¥ Joanna is a certified Personal Trainer (ACE), Womenâ??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. ---------- 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) Donâ??t over do it on rice 7) Be wise about bread ---------- BREAKFAST â?? OATS RAVA IDLI (Makes 8) 1) ¾ cup Oats, grinded into powder â?? 455Cals 2) ¾ cup Rava / Semolina / Sooji â?? 450Cals 3) ¾ cup Plain or Greek Yoghurt â?? 113Cals 4) ½ cup Water 5) 1 small Carrot, grated â?? 21Cals 6) ½ tsp. Baking Soda 7) ½ tsp. Mustard Seeds â?? 5Cals 8) 2 Green Chillies, finely chopped â?? 10Cals 9) 1 tsp. Curry Leaves, finely chopped 10) 6 â?? 7 crushed Cashew Nuts â?? 75Cals 11) ½ tbsp. Canola Oil â?? 60Cals 12) ½ tsp. Salt Serving of 2 Idlis â?? 297Cals ---------- LUNCH â?? MANGO SPINACH DAL (3 servings) 1) ½ cup Yellow Lentils, soaked and drained â?? 339Cals 2) 1 Ripe Mango, peeled & diced â?? 201Cals 3) 1 cup Spinach, washed and chopped â?? 7Cals 4) 3 cups Water 5) ½ Medium Onion, diced â?? 22Cals 6) 2 Garlic Cloves, minced â?? 8Cals 7) ½ tbsp. Ginger, minced â?? 3Cals 8) ¼ tsp. Ground Coriander â?? 2Cals 9) ¼ tsp. Ground Turmeric â?? 2Cals 10) ¼ tsp. Cumin Seeds â?? 2Cals 11) ¼ tsp. Cayenne Pepper â?? 2Cals 12) ½ tsp. Salt, divided 13) ½ tbsp. Canola Oil â?? 60Cals Per Serving: 216Cals Per Serving with 1 Chapatti (100Cals) â?? 316Cals ---------- DINNER â?? MIXED VEGETABLE CURRY (3 servings) 1) ½ can Chickpeas, rinsed & drained â?? 292Cals 2) 1.5 cups Cauliflower Florets â?? 40.5Cals 3) ½ Eggplant, cut into 1-inch chunks â?? 68Cals 4) ½ can diced Tomatoes â?? 50Cals *Or ¾ cup of diced fresh tomatotoes and ½ cup of water. 5) ¼ cup Plain Yoghurt â?? 37.5Cals 6) about ¾ cup Water 7) ½ Large Onion, sliced â?? 30Cals 8) 1 Garlic Clove, minced â?? 4Cals 9) 1 tsp. Fresh Ginger, minced â?? 2Cals 10) 1 tbsp. Curry Powder â?? 21Cals 11) ½ tsp. Garam Masala â?? 6.5Cals 12) ½ tsp. Mustard Seeds â?? 5Cals 13) ¼ tsp. Salt 14) 1 tbsp. Oil, divided â?? 120Cals *Top with 1 heaping spoon of yoghurt Per Serving â?? 225Cals Per Serving with 1 cup of cooked Basmati Rice (191Cals) â?? 416.5Cals ---------- - 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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Lots of Love xx
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