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Indian Dinner Recipes for Weight Loss – Best Healthy Night Foods

Indian Dinner Recipes for Weight Loss – Best Healthy Night Foods

  • October 15, 2020
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7. Pumpkin Soup

weight loss Benefit –  Many people do not prefer pumpkin due to its taste but this food is quite useful in losing weight. It is rich in fiber content and can help in keeping you satiated for long. It is also extremely low in calories, around 26 calories per 100 grams, and helps you to sleep well in night due to its sleep inducing properties, and hence reducing weight.


  • 1 bowl grated onions
  • 1 cup chopped cauliflower
  • 2 tbsp grated ginger
  • 1 can pumpkin
  • 2 tablespoon olive oil
  • Salt, red chili powder and pepper powder to taste

Heat some olive oil in a pan. Add grated onions to it and cook until it turns golden brown. Add the remaining ingredients, cauliflower, pumpkin and ginger and add salt, red chili powder and black pepper powder to it. Cook for a few minutes until it begins to boil. Serve hot.

Also Read – Pumpkin Seeds, Juice And Soup For Weight Loss.


Note – These Recipes are according to 2-3 peoples, select your portion according to your daily caloric intake.  Also No need to use all ingredients, they are just for suggestion to increase recipe’s weight loss property and taste.

Common Healthy Foods for Dinner for slimming – 300 Calories


8. Spicy Sweet Potato Salad

Weight Loss Benefits –  Sweet potatoes are known to be extremely beneficial food for weight loss. These are rich in fiber and can help you regulate your blood sugar level. Red chilies and spices included in this dish have thermogenic properties which help in increasing metabolic rate and thus burn fat faster.


  • 4 sweet potatoes
  • ¼ cup vinegar
  • 1 medium sized chopped capsicum
  • 2 tsp cumin powder
  • 1 tbsp orange zest
  • ½ cup minced mint leaves
  • 2 chopped chilies
  • 2 tbsp olive oil
  • Salt and pepper to taste

You can either bake the potatoes in an oven for 30 mins after coating them with olive oil, salt and pepper, or boil them in a pan for 10 mins to soften them. Peel the covering and cut them into tiny pieces.

To make the dressing, mix vinegar, capsicum, olive oil, cumin powder, orange zest, salt and pepper in a blender to make a puree. Add chilies and mint leaves in the potatoes and cover it up with the dressing. Mix properly and serve.

9. Indian Daliya

Weight Loss Benefits – We all know this Famous Indian Food. Apart from containing low calories, Indian dalia is full of fiber content as well. And as per our multiple prior discussions, fiber makes you full and reduces appetite, thus reducing caloric intake. It also has a low glycemic index, which helps in lowering blood sugar level, and thus helping in weight loss.


  • 1 tbsp ghee
  • 1 cup chopped french beans
  • 1 chopped carrot
  • ½ cup green peas
  • 1 cup dalia
  • 2.5 cups water
  • Salt to taste

Indian Recipe
Heat ghee in a pan and add dalia to it. Roast it for a while and add the other chopped vegetables. Add salt and then water. Cook for a while, until the water boils and the dalia thickes. Serve this Indian food hot.

10. Lentil Soup

Weight loss benefits – Lentils are one of the Indians favorite food. Sprouts and lentils are full of fiber and essential minerals. These are low in calories and high in providing energy. They are loaded with protein which again keeps you full and satiated. It also helps in building muscles, which ultimately burns fat. It also helps in increasing metabolic rate and thus burns calories rapidly.


  • 1 cup multigrain sprouts
  • 1 chopped onion
  • 1 cup chopped spring onions
  • ½ cup chopped celery
  • ½ cup chopped carrot
  • 1 pod garlic
  • 1 inch ginger
  • 100 grams potato
  • 2 green and red chilies
  • 50 grams tofu/ 25 grams paneer
  • ½ chopped apple
  • ½ tsp lemon juice
  • 700- 750 ml water
  • Salt to taste

This recipe is suggested by Indian naturopath Dr. Shalini. You need to add ginger- garlic paste in 700 ml of water and add the chopped vegetables to it. Add some salt and let it cook. Then, add the apple and let it cook for 10- 15 mins. Add tofu and red chilies.

Cover it with a lid and let it cook for 10 mins. Remove the pulp of the apple to let you absorb protein content to its fullest. Add lemon juice and add the blanched sprouts. Let it cook for a while again and serve hot.

Also Read – 35 Protein Rich Indian Foods for weight loss.

11. Quinoa

Weight loss benefits – Another dietary fiber and protein rich ingredient, quinoa is a filling grain and keeps you satiated for long, hence keeping hunger pangs away and calories at bay. It has a low glycemic index and keeps you blood sugar balanced. Plus, quinoa is low in calories as well, with one cup being just 172 calories.

Ingredients for Quinoa Upma Recipe

  • 1 cup quinoa
  • 1 tbsp oil
  • 1 cup dal
  • 1 tsp cumin seeds
  • 1 tsp mustard
  • 1 tsp hing
  • 1 cup green peas
  • 1 cup diced onions
  • 1 cup diced carrots
  • 1 cup chopped french beans
  • 2-3 curry leaves
  • 2 green chilies
  • 250 ml water
  • Salt to taste

Heat oil in a pan and add dal, cumin seeds and mustard seeds. After a bit of roasting, add hing to it. Then, add chopped vegetables, curry leaves and green chilies. Cook for a while and add water and salt. Soak quinoa on the side for a while. Add it in the pan. Let it cook for a while until it thickens. Now your Dinner diet food is ready

12. Tomato Pasta

How Whole Wheat Pasta helps in Weight Loss 

Recent studies have found that eating pasta regularly can help in achieving a lower Body Mass Index, and hence reducing hip- waist circumference.

Researchers suggested that having a carbohydrate- rich diet can help in gaining energy and thus helps you exercise more, and burning calories. It is also quite satiating. But it is also stated that you should limit your serving size and not exceed it.


  • 100 grams whole wheat pasta
  • 1 cup chopped onions
  • 1 cup chopped carrots
  • 1 cup chopped celery or french beans
  • 2 crushed garlic cloves
  • 2 tbsp extra virgin olive oil
  • 2 cups chopped tomatoes
  • 2 tbsp tomato puree
  • ½ tsp sugar
  • Salt and pepper to taste

Heat olive oil in a pan and add the crushed garlic. Add the chopped vegetables to sauté it. After 2- 3 mins, add tomatoes, tomato puree, sugar, salt and pepper to taste. Let it cook for a while. You can then add whole wheat pasta and mix it well, or serve it alongside.

Also Read – Top 5 Patanjali Products for Weight Loss

13. Indian Khichdi (ChatPati)

Weight loss benefits –  We all know this famous Indian food. Moong dal is the main component of khichdi which is extremely nutritious. It is loaded with protein and fiber which develops lean muscles and keeps you full for long. It also reduces your cravings and does not let you exceed the daily caloric value. Along with it, one serving of khichdi is only 271 calories.


  • 50 grams moong dal
  • 50 grams split yellow lentils
  • 1 cup chopped tomato
  • 2 chopped green chilies
  • 1 tsp cumin seeds
  • ½ tsp mustard seeds
  • ½ cup brown rice
  • 1 cup chopped carrot
  • ½ tsp turmeric powder
  • 1 tsp dried mango powder
  • 2 dried red chilies
  • 4- 5 curry leaves
  • 1 tbsp olive oil
  • 1 tsp hing
  • Salt to taste

Indian Recipe
Wash moong dal, yellow lentils and brown rice and soak them in water for a few mins. Add the soaked rice, lentils and moong dal with 4-5 cups of water in a pressure cooker. Then add tomatoes and carrot along with some turmeric powder and let it cook for a while.

Keep it on the stove for around 20- 25 mins, or until you fetch 4 whistles. Switch off the stove and remove the lid after a while and add salt.To make the tadka, heat some oil in a small pan and add cumin seeds, hing, dried red chilies, turmeric powder and green chilies.

Also add dried mango powder and curry leaves. Let it cook for 30- 60 seconds and pour it over the cooked khichdi thereafter. Mix well. Now your Desi Khichdi is ready to eat.

14. Upma

Weight Loss Benefits –  Upma is also commonly use as breakfast in South India. Sooji or semolina is the main component of upma. It is useful in keeping you full for long and helps you reduce cravings till your main meal. It is also digested very slowly, which helps in keeping you satiated and burns more calories, thus helping in weight loss.


  • 1 cup sooji
  • 1 tsp urad dal
  • 1 tsp chana dal
  • 1 cup chopped onion
  • 2 chopped green chilies
  • 1 small crushed ginger
  • 1 tsp mustard seeds
  • ½ tsp cumin seeds
  • 2 tsp coconut oil
  • 2 cups water
  • 3- 4 curry leaves
  • Salt to taste
  • ½ cup grated coconut (optional)

Roast sooji for 3- 4 mins in a pan and let it cool afterwards. In a separate pan, add cumin seeds, mustard seeds, urad dal and chana dal. Add green chilies, ginger and curry leaves. Then, add onions and sauté it for a while. Add water thereafter along with salt. You can add grated coconut at this point. Cook for a few mins until it thickens. Serve hot.

Also Read – 4 easy hand Mudras for weight loss and reduce belly fat

Easy Diet Dinner Recipes for Everyday normal Indian Lifestyle

#15. 2 Multigrain Roti + 1 Medium bowl Low fat yogurt and 1 plate Salad ½ an hour before dinner
or 2 Missi Roti

Roti North India’s Staple food. Multigrain roti consists of whole grains such as oats, barley and bajra/makka, which are full of fiber and keep you full, within a small calorie range. Low fat curd also keeps your stomach full and cuts belly fat. Salad consists of vegetables such as tomatoes, cucumber and capsicum which are low in calories and keep you full for long.  That makes a complete weight loss dinner.

Missi roti is made up of whole wheat flour and besan flour, which keeps you satiated and within a low caloric diet range.

#16. Brown rice with 1 Bowl Mixed Vegetable/1 Small Bowl Dal + 1 glass milk

Brown rice is rich in healthy carbohydrates which helps in increasing your metabolic rate and thus burns fat. Vegetables again keep you full and within low calories. Dal is loaded with protein content, which helps in building lean muscles and thus good for weight loss. Milk is rich in calcium and keeps you full for long.

#17. 1 small bowl Tomato soup with stir-fried veggies as toppings. Drink a glass of buttermilk.

Tomato soup is a low calorie dish and tomatoes are known as low density food items, which keep you full and are extremely low in calories. Buttermilk is again a low calorie food item, which fills you fast, and is extremely low in fat as well.

#18. 2 Wheat Roti + ½ Bowl Mix Veg/1 Small Bowl Dal + 1 glass milk

Wheat roti is loaded with carbohydrates, which keeps you full for long and gives you energy to exercise more. The weight loss benefits of vegetables, dal and milk are discussed as above.

#19. 1 Wheat Roti + 1 Serving brown Jeera Rice + Boied Vegetable with Spices

Roti as mentioned above, provides you with energy. Brown rice increases metabolic rate and spices give thermogenic properties, which burns more calories.

Also Read – Rice vs Wheat Roti for Weight Loss – what should you eat?

Frequently Asked Questions


Q . What should you eat before dinner to consume fewer calories?

Ans. For Weight loss, you should consume fewer calories, and the most effective way for the same is to eat 1 plate salad just ½ an hour before dinner. Usually, A salad comprising of cucumbers and tomatoes is the best dinner option as it is low in calories and has essential nutrients.  I have listed many other vegetable and fruit Salad options, you can view them here.

Q . Is there any Best Time to have Dinner for weight watchers?

Ans . For Weight loss, It is best to eat before 7.30 pm or at least 3 hours before sleeping. One study shows, if you eat dinner before 7, you will end up eating 248 calories less then late eaters. But In India, Many people reach office after 8, So remember to give at least a 2- hour gap in sleeping and dinner. Also, the most important thing is to avoid late night Binging.

Q . How Many Calories should you have in Dinner?

Ans . People like me who are following a Strict Low calorie diet plan, should consume nutritious liquid during dinner, as they would have already taken most of the calories in day time, in accordance to their daily calorie limit. For weight loss, the normal rule is that dinner should be below 25% of total daily calorie limit, which means that For Easy Dieters, Max 300 calories are fine. And For simple healthy diet, you should not eat more than 500 calories.

Q . How to Avoid late night snacking after dinner?

Ans . Firstly, you need to understand the reason behind Late-night snacking. For instance, you might be eating less during the day due to high work load or strict diet plan, and due to this you become extremely hungry at night.

Or you are facing mood trouble, like Stress, sadness or frustration, which also leads to late night snacking. To fix this, you need to follow a proper healthy meal plan and add Protein in every meal, which can reduce cravings up to 60%. Try to release stress and sleep better at night. For More info, you can view my VIDEO here.

So Now you know what to eat in Dinner BUT WHAT ABOUT BREAKFAST?
Check My  16 Indian Breakfast Recipes for Weight Loss.

NOTE – Friends, I am not dietitian or Doctor, I write information here on the basis of my own 25 kilo weight loss experience and sometimes from online research. Please take doctor advice before applying any tip, as each and every human body is different.

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