1500-Calorie Meal Plan

🌞 Breakfast (350 Calories)

• 1 bowl (50g) oats porridge cooked in water with a pinch of cinnamon

• 5 soaked almonds + 2 walnuts

• 1 cup green tea or black coffee (no sugar)

🍎 Mid-Morning Snack (150 Calories)

• 1 small apple or guava

• 1 tsp flaxseeds

🍛 Lunch (500 Calories)

• 1 cup Chitkara Rajma Curry (recipe below)

• 1/2 cup brown rice

• 1 bowl sautéed green leafy vegetables (spinach, methi, or amaranth)

• 1 small bowl curd (probiotic-rich yogurt)

• 1 cucumber + 1 tomato salad

☕ Evening Snack (150 Calories)

• 1 cup buttermilk or herbal tea

• 5-6 roasted chana or 1 handful makhana

🌙 Dinner (350 Calories)

• 1 bowl vegetable soup with leafy greens

• 1 small multigrain roti

• 1 small bowl stir-fried paneer with greens

🍬 Optional (50 Calories)

• 1 piece dark chocolate (85%)

Healthy Indian Recipe: Chitkara Rajma Curry

Ingredients:

• 1 cup Chitkara Rajma (kidney beans) (soaked overnight and boiled)

• 1 small onion, finely chopped

• 1 small tomato, pureed

• 1 tsp ginger-garlic paste

• 1 tsp cumin seeds

• 1 tsp turmeric powder

• 1 tsp red chili powder

• 1 tsp coriander powder

• 1/2 tsp garam masala

• 1 tbsp olive oil/ghee

• Salt to taste

• Fresh coriander leaves for garnish

Instructions:

1. Heat oil/ghee in a pan. Add cumin seeds and let them splutter.

2. Add chopped onions and sauté until golden brown.

3. Stir in ginger-garlic paste and cook until raw smell disappears.

4. Add tomato puree and cook until oil separates.

5. Mix in turmeric, red chili powder, coriander powder, and salt.

6. Add boiled Chitkara Rajma along with 1/2 cup water and simmer for 10 minutes.

7. Sprinkle garam masala and stir well.

8. Garnish with fresh coriander and serve with brown rice or multigrain roti.