10 Mindblowing Easy And Nutritious Low Calorie Meals To Lose Weight

Aishwarya Aneesh

Aishwarya Aneesh
May 2023

2 min read
low calorie meals to lose weight

Table of content

Eating healthy doesn’t have to mean sacrificing taste. Our low calorie meals to lose weight are proof of that! With a variety of options to choose from, you’ll never get bored of eating healthy. From spicy stir-fries to creamy soups, our recipes are packed with flavor and nutrition. 

Low calorie meals are a great way to lose weight while still getting the nutrients your body needs. By reducing your overall calorie intake, you can create a calorie deficit which will help you shed unwanted pounds. 

Low calorie meals can, however, be a part of any diet plan, and they can be tailored to fit your individual preferences and dietary restrictions. 

Start your journey to a healthier you today with our delicious and easy-to-make meals.

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What Constitutes A Low Calorie Meal To Lose Weight

A low calorie meal typically contains 300-500 calories, with a focus on lean protein, whole grains, fruits, vegetables, and healthy fats.

  • Lean Proteins: Lean proteins such as chicken breast, turkey, fish, and tofu are low in calories and high in protein, which can help keep you feeling full.
  • Complex Carbohydrates: Complex carbohydrates such as whole grains, fruits, and vegetables are high in fiber and nutrients, making them a great choice for low calorie meals.
  • Healthy Fats: Healthy fats such as avocado, nuts, and olive oil are important for overall health and can help keep you feeling full.
  • Portion Control: In addition to choosing the right foods, portion control is also important when it comes to creating low calorie meals. Use measuring cups and spoons to measure out your food, and be mindful of your overall calorie intake.
  • Spices And Herbs: Using spices and herbs in your meals can, however, add flavor without adding calories. Try out various combinations to determine which one you prefer.
  • Water-Rich Foods: Foods that are high in water content, such as soups, salads, and fruits, can help you feel fuller on fewer calories.
  • Low Calorie Swaps: Look for low calorie alternatives to high calorie ingredients, such as using Greek yogurt instead of sour cream, or swapping out regular pasta for zucchini noodles.

Benefits Of Low Calorie Meals To Lose Weight

Low-calorie meals can be a powerful tool for weight loss. When you consume fewer calories than your body needs, you create a calorie deficit which leads to weight loss.

  • Calorie deficit: Consuming fewer calories than your body needs creates a calorie deficit, which is essential for weight loss.
  • Sustainable weight loss: By incorporating low-calorie meals into your diet, you can achieve sustainable weight loss over time.
  • Nutrient-dense: Low-calorie meals are often rich in nutrients such as vitamins, minerals, and fiber, which can help improve overall health and well-being.
  • Reduced risk of chronic diseases: Maintaining a healthy weight through low-calorie meals can also reduce the risk of chronic diseases such as diabetes, heart disease, and certain cancers.
  • Increased satiety: High-fiber, protein-rich low-calorie meals can help keep you feeling full and satisfied, reducing the likelihood of overeating and snacking on unhealthy foods.
  • Versatility: There are countless low-calorie meal options available, making it easy to find meals that fit your taste preferences and dietary restrictions.
  • Improved energy levels: Further, eating low-calorie meals that are nutrient-dense can provide your body with the fuel it needs to function optimally, leading to increased energy levels and improved physical performance.
  • Reduced inflammation: Some low-calorie foods have anti-inflammatory properties that can help reduce inflammation in the body, reducing the risk of chronic diseases and promoting overall health.
  • Lowered cholesterol: Low-calorie meals can help lower cholesterol levels, reducing the risk of heart disease and stroke.

Top 10 Indian Low Calorie Meals To Lose Weight

Indian cuisine is renowned for its vibrant flavors and spices, but it’s often associated with high-calorie dishes such as butter chicken and biryani. However, there are plenty of healthy, low-calorie options within Indian cuisine that are both delicious and nutritious.

Indian meals typically consist of a variety of dishes, including curries, dals, vegetables, and rice. By incorporating lean proteins, whole grains, and plenty of vegetables, it’s easy to create a balanced and low-calorie Indian meal that’s also satisfying.

1. Moong Dal Without Tadka Recipe

Looking for a simple, healthy and flavorful recipe? Try Moong Dal without tadka! This protein-rich dish is perfect for a quick lunch or dinner, and can be enjoyed with some brown rice or roti. With its mild and delicious taste, it’s sure to become a household favorite and the best low calorie food for weight loss.

2. Broccoli Paneer Tikki

Upgrade your snack game with these delicious and healthy Broccoli Paneer Tikkis. These savory, bite-sized treats are also packed with protein and nutrients, making them a perfect guilt-free snack or appetizer.

3. Grilled Chicken Recipe

Fire up the grill and get ready for a delicious and healthy meal with this Grilled Chicken Recipe. Perfect for a quick and easy dinner or a backyard barbecue, this recipe is packed with flavor and protein to keep you feeling satisfied and can be the best low calorie food for weight loss.

4. Baingan Bharta

Looking for a flavorful vegetarian dish that’s low in calories? Look no further than Baingan Bharta! This Indian recipe features roasted eggplant mashed with spices and aromatics for a hearty and healthy side dish or main course. Serve it with whole grain flatbread or steamed rice for a delicious and satisfying meal.

5. Chicken Tikka Masala

Satisfy your cravings for Indian cuisine with this delicious and low-calorie Chicken Tikka Masala recipe! Tender chicken pieces are marinated in a blend of spices, then grilled or roasted and simmered in a rich and creamy tomato sauce. Serve it with whole grain naan or brown rice for a satisfying and healthy meal.

6. Chana Masala

Chana Masala is a flavorful and satisfying vegetarian dish made with chickpeas in a spicy tomato-based sauce. It’s high in protein and fiber, making it a great option for a filling and low-calorie meal. Serve it with rice or naan bread for a delicious and nutritious meal.

7. Brown Rice Biryani

Elevate your rice game with this delicious and healthy Brown Rice Biryani recipe. Packed with fiber and nutrients, this dish is a perfect low-calorie alternative to traditional biryanis. Plus, it’s bursting with flavor and spices, making it a satisfying and wholesome meal.

8. Fish Curry

A popular seafood dish, fish curry is a low-calorie and high-protein meal that’s also rich in omega-3 fatty acids.

9. Red Rice Khichdi Recipe

Experience the goodness of healthy, wholesome ingredients with this Red Rice Khichdi recipe. Made with fiber-rich red rice and protein-packed lentils, this dish is a nutritious and delicious one-pot meal. Plus, it’s easy to make and bursting with flavor, making it perfect for a quick and healthy dinner.

10. Mixed Vegetable Raita

Looking for a refreshing and healthy side dish to pair with your spicy Indian curries? Look no further than raita! This yogurt-based condiment is not only low in calories, but also high in protein and calcium. Further, its cool and creamy texture helps balance out the heat of spicy foods.

Tips For Creating And Sticking To A Low Calorie Meal To Lose Weight

Creating and sticking to a low calorie meal plan can be challenging, but with the right approach and mindset, it is achievable. Here are some tips for creating and sticking to a low calorie meal plan:

1. Meal Planning And Preparation

  • Schedule a weekly meal planning session to plan your meals and snacks for the upcoming week.
  • Create a grocery list based on your meal plan and stick to it to avoid impulse purchases.
  • Set aside time to prep ingredients or cook meals in advance to save time during the week.
  • Invest in quality meal prep containers to store meals and snacks for easy grab-and-go options.

2. Finding Healthy Substitutions For High Calorie Ingredients

  • Swap high calorie ingredients for healthier options, such as using Greek yogurt instead of sour cream or using avocado instead of mayonnaise.
  • Use herbs and spices to add flavor to dishes instead of high calorie sauces and dressings.
  • Choose lean protein options such as chicken breast, fish, or tofu instead of higher calorie meats like beef or pork.
  • Incorporate more vegetables into your meals to add volume and fiber without adding many calories.

3. Mindful Eating And Portion Control

  • Practice mindful eating by paying attention to your hunger and fullness cues, and avoiding distractions like TV or phone during meals.
  • Use measuring cups and food scales to portion out foods to ensure you are sticking to your calorie goals.
  • Serve meals on smaller plates to create the illusion of a fuller plate without overeating.
  • Avoid eating directly from packaging to prevent overconsumption.

4. Consistency And Tracking Progress

  • Consistency is key when it comes to creating and sticking to a low calorie meal plan. Make it a habit and part of your routine.
  • Track your progress by keeping a food diary or using a food tracking app to monitor your calorie intake.
  • Celebrate small victories and accomplishments to stay motivated and committed to your goals.


Eating at the right time can aid in weight loss, as it can regulate hunger and metabolism. Generally, it’s best to eat breakfast within 30 minutes of waking up, have a balanced lunch, and a light dinner at least 2-3 hours before bedtime. For more information on the best time to eat for weight loss, check out the video below.

A Word From Fitelo

Adopting a low calorie meal plan can lead to numerous benefits, including weight loss, improved health, and increased energy. 

To create and stick to a low calorie meal plan, it’s important to focus on meal planning and preparation, finding healthy substitutions for high calorie ingredients, practicing mindful eating and portion control, and maintaining consistency while tracking progress. 

By incorporating these tips into your daily routine, you can achieve your weight loss goals and improve your overall health and well-being.

Fun Fact

Are you curious if shakkar is good for weight loss? While shakkar is a healthier alternative to white sugar, it’s still a sweetener and should be consumed in moderation. To learn more about the benefits and potential drawbacks of shakkar, check out the link below.

Kawalpreet’s Thyroid Didn’t Stop Her Fitness Goal

Kawalpreet, a homemaker with a thyroid condition, lost 14kg in 90 days with Fitelo’s customized diet plan. Her lifestyle changes included meal portion control, water intake, and daily morning walks. Her results included healthier hair, increased hair growth, and significant inch loss. Fitelo’s support helped her achieve her goals despite her busy schedule and medical condition.

Frequently Asked Questions

What Are Low Calorie Meals To Lose Weight?

Foods that are low in calories and high in nutrients, such as fruits, vegetables, lean proteins, and whole grains, can help with weight loss. Examples include leafy greens, berries, fish, chicken breasts, quinoa, and legumes.

Can Low Calorie Meals Help Me Lose Weight?

Yes, consuming low calorie meals can help you lose weight as it creates a calorie deficit in your body, forcing it to burn stored fat for energy.

What Are Some Examples Of Low Calorie Meals To Lose Weight?

 Examples of low calorie meals include grilled chicken with roasted vegetables, quinoa salad with mixed greens and avocado, baked salmon with steamed broccoli, and lentil soup with a side of mixed berries.

How Many Calories Should I Consume In A Low Calorie Meal To Lose Weight?

A low calorie meal typically contains 300-500 calories. However, the number of calories you need to consume to lose weight depends on several factors, such as your age, gender, weight, height, and activity level. It is best to consult a dietitian to determine your daily calorie intake.

Can I Eat Low Calorie Meals Every Day To Lose Weight?

Yes, you can eat low calorie meals every day to lose weight. However, it is important to ensure that your meals provide all the necessary nutrients and vitamins that your body needs to function properly.

Are Low Calorie Meals Always Healthy?

Not all low calorie meals are healthy. Some low calorie meals may be high in sodium, sugar, and unhealthy fats. Therefore, it is important to choose low calorie meals that are also nutrient-dense and balanced with whole foods such as vegetables, lean proteins, and complex carbohydrates.

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Contact Us Today

We’re never leaving you hanging with doubts, queries, as well as confusing questions. We understand how all this information gets really overwhelming as well as a little confusing on your way to a healthy lifestyle. Hence, you can always contact us at any time as our experts are here to guide you 24/7. Also, we will help you achieve your weight loss goals.


This blog post was written to help you to make healthy and better food choices altogether. So, be aware and take care. The important thing to consider is your own health before starting a diet that is restrictive. Always seek advice from a doctor/dietitian before starting if you have any concerns.

Eat Healthy, Live Healthy as well as Enjoy a long happy life

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