Indian dinner ideas for weight loss
Dinner for weight loss does not mean soup and salad. It means normal Indian food, a little lighter than lunch, with plenty of protein. Here are Indian dinners of about 400 calories each, vegetarian and non-vegetarian, with the exact portions.
What should a weight-loss dinner have?
- About 400 calories, a little less than lunch.
- 25 g of protein or more from dal, paneer, tofu, soya, eggs, chicken or fish.
- One roti or a small katori of rice, plus a full katori of sabzi or a plate of salad.
- One teaspoon of oil.
Which vegetarian dinners help weight loss?
Soya chunks with beans, roti and salad
Whole wheat atta 1 roti; Soya chunks 60 g dry; Beans sabzi 115 g before cooking; Salad 80 g; Cooking oil 4 g
Palak sabzi with paneer bhurji and roti
Whole wheat atta 1 roti; Low-fat paneer 115 g; Palak sabzi 150 g before cooking; Cooking oil 4 g
Paneer bhurji with dal, roti and salad
Whole wheat atta 1 roti; Low-fat paneer 100 g; Moong dal 20 g dry; Salad 100 g; Cooking oil 4 g
Soya chunk curry with rice
Rice 45 g dry; Soya chunks 50 g dry; Capsicum sabzi 105 g before cooking; Salad 80 g; Cooking oil 4 g
Paneer bhurji with bhindi, roti and salad
Whole wheat atta 1 roti; Low-fat paneer 110 g; Salad 100 g; Bhindi sabzi 105 g before cooking; Cooking oil 4 g
Paneer bhurji with beans, dal and roti
Whole wheat atta 1 roti; Low-fat paneer 90 g; Toor dal 20 g dry; Beans sabzi 115 g before cooking; Cooking oil 4 g
Rice, moong dal, gobi and curd
Rice 40 g dry; Moong dal 30 g dry; Gobi sabzi 105 g before cooking; Hung curd (thick curd) 100 g; Cooking oil 4 g
Which non-veg dinners help weight loss?
Chicken with baingan sabzi and roti
Whole wheat atta 2 rotis; Chicken 90 g cooked; Baingan sabzi 115 g before cooking; Cooking oil 4 g
Chicken tikka with roti and salad
Whole wheat atta 1 roti; Gobi sabzi 100 g before cooking; Chicken 90 g cooked; Beans sabzi 115 g before cooking; Salad 100 g; Cooking oil 4 g
Chicken with bhindi sabzi and rice
Rice 45 g dry; Chicken 110 g cooked; Bhindi sabzi 105 g before cooking; Cooking oil 4 g
Grilled fish with methi sabzi and rice
Rice 45 g dry; Fish 175 g cooked; Methi sabzi 105 g before cooking; Cooking oil 4 g
Tips for lighter dinners
- Eat the sabzi and dal first, then the roti or rice.
- Keep dinner the same size every night; the weekend feast is where most weeks are lost.
- Take a 10 to 15 minute walk after dinner.
- Close the kitchen after dinner: brush your teeth if you crave something sweet.
Questions people ask
Should I skip dinner to lose weight?
There is no need. Skipping dinner often leads to late-night snacking or a bigger breakfast. A light dinner of about 400 kcal with protein is easier to keep up for months.
Can I eat roti at night?
Yes. One roti with dal or paneer and a katori of sabzi is a balanced, light dinner.
What time should I have dinner?
Two to three hours before you sleep is comfortable for most people. If dinner has to be late, keep it smaller and have your evening snack on time.
Sources
- ICMR-NIN: Indian Food Composition Tables (2017)
- Harvard T.H. Chan School of Public Health: Healthy Eating Plate
- Leidy et al. The role of protein in weight loss and maintenance, Am J Clin Nutr (2015)
BodyQuest is a home weight-loss programme for Indian women, made by ASANAR STUDIOS in Mohali, Punjab. The calories, protein and portions in our articles come from the same food data and method the BodyQuest app uses to build each member's daily plan, and our advice follows the public guidance listed under Sources. We are not doctors: for a health condition, check with yours.
BodyQuest gives general fitness and food guidance for healthy adults. It does not diagnose or treat any condition. If you are pregnant, breastfeeding, or managing a health condition such as diabetes, thyroid or PCOS, check with your doctor before changing your diet or exercise.
