Dt. Natasha Mohan
Dietitian Natasha Mohan is one of the most influential and renowned nutritionist and dietitian, with over 3 Million Followers on YouTube and 200+ Million Views and with 10+ Years of Experience. Dietitian Natasha Mohan is a transformation expert, Motivational Speaker and Lifestyle Expert. She has touched million of lives. She specializes in Therapeutic Diets Like, PCOS/PCOD, Thyroid, Diabetes, Cholesterol, Blood pressure, and other lifestyle disorder.
Table of Contents
A Guide with a List of 13 Indian Weight Loss Recipes for Lunch
A lot of people think that lunch is the most important meal of the day because it’s between breakfast and dinner. After a busy morning, your body needs food to keep your energy up, keep your metabolism going, and give you the nutrients you need to get through the rest of the day. A healthy lunch gives you energy again, helps you stay focused and get things done, and keeps you from snacking on unhealthy foods later in the day. If you eat the right things for lunch, you can give your body the vitamins, minerals, and macronutrients it needs to work at its best. This is why lunch is such an important part of a healthy diet.
1. Quinoa Khichdi: A Nutritious Indian Weight Loss Recipe for Lunch
Quinoa Khichdi is a healthy dish made with quinoa, lentils, and vegetables. This gluten-free recipe is great for weight loss because it is high in protein and fiber, which help you feel full longer and give your body the nutrients it needs.
Ingredients:
- 1 cup quinoa (rinsed)
- ½ cup moong dal (split yellow lentils)
- 1 medium onion (chopped)
- 1 medium tomato (chopped)
- 1 cup mixed vegetables (carrots, peas, beans)
- 1 tsp cumin seeds
- 1 tsp turmeric powder
- 2 cups water
- 1 tbsp ghee or olive oil
- Salt to taste
- Fresh coriander for garnish
Instructions:
- Rinse the quinoa and dal separately under cold water.
- Heat ghee in a pan, add cumin seeds, and sauté until aromatic.
- Add onions, cook until golden, then add tomatoes, turmeric, and mixed vegetables.
- Stir in quinoa and dal, pour water, add salt, and bring to a boil.
- Simmer until quinoa and dal are cooked. Garnish with coriander and serve hot.
Conclusion:
Quinoa Khichdi is a delicious and nutritious option for those looking to lose weight while still enjoying flavorful meals. For a more comprehensive and personalized approach to your weight loss journey, consider following a well-structured Diet plan for weight loss tailored by an expert like Dietician Natasha Mohan.
2. Moong Dal Chilla: A Protein-Packed Indian Weight Loss Lunch Recipe
Moong Dal Chilla is a tasty Indian pancake made from split moong dal. It’s a great choice for a healthy lunch if you’re trying to lose weight. This dish keeps you full and energized all day because it is low in calories and high in protein.
Ingredients:
- 1 cup moong dal (soaked overnight)
- 1 small onion (finely chopped)
- 1 small tomato (finely chopped)
- 1 tsp cumin seeds
- 1 tsp turmeric powder
- 1 tsp ginger (grated)
- Salt to taste
- Fresh coriander leaves for garnish
- Oil for cooking
Instructions:
- Drain and grind the soaked moong dal into a smooth batter.
- Add onions, tomatoes, cumin, turmeric, ginger, and salt to the batter.
- Heat a non-stick pan, pour a ladle of batter, and spread it thin.
- Cook until golden on both sides. Serve with chutney.
Conclusion:
Moong Dal Chilla is a fantastic, protein-packed option for a healthy and satisfying lunch. For a customized approach to your weight loss goals, especially tailored for women, explore a diet plan for weight loss for female by Dietician Natasha Mohan.
3. Palak Paneer: A Healthy Indian Weight Loss Lunch Recipe
Palak Paneer is a healthy Indian meal made with cottage cheese and spinach. This food is perfect for people who want to lose weight because it is full of healthy fats, proteins, iron, and vitamins.
Ingredients:
- 2 cups spinach (washed and chopped)
- 200g paneer (cubed)
- 1 medium onion (chopped)
- 1 medium tomato (chopped)
- 1 tsp cumin seeds
- 1 tsp ginger-garlic paste
- 1 tsp turmeric powder
- 1 tsp garam masala
- Salt to taste
- 1 tbsp ghee or olive oil
Instructions:
- Blanch the spinach, then blend it into a smooth paste.
- Heat oil in a pan, add cumin seeds, and sauté onions until golden.
- Add ginger-garlic paste, tomatoes, turmeric, and cook until soft.
- Stir in the spinach puree and garam masala. Add paneer cubes and simmer.
- Cook for 5-7 minutes, then serve hot with roti or brown rice.
Conclusion:
Palak Paneer offers a nutritious and tasty option for those aiming for a healthy weight loss diet. To further enhance your weight loss journey with a personalized approach, consider following an Indian diet plan for weight loss crafted by Dietician Natasha Mohan.
4. Vegetable Raita: A Cooling Indian Weight Loss Lunch Side Dish
Vegetable Raita is a side dish made with fresh veggies like cucumber, carrots, and tomatoes mixed with yoghurt. Because it is low in calories and high in bacteria, this dish goes well with any weight loss lunch.
Ingredients:
- 1 cup plain yogurt
- 1 small cucumber (diced)
- 1 small carrot (grated)
- 1 small tomato (chopped)
- 1 tsp cumin powder
- Salt to taste
- Fresh coriander leaves for garnish
Instructions:
- In a bowl, whisk the yogurt until smooth.
- Add the cucumber, carrot, tomato, cumin powder, and salt. Mix well.
- Garnish with coriander leaves. Serve chilled.
Conclusion:
Vegetable Raita is a refreshing and nutritious addition to any weight loss meal plan. For a tailored approach to achieving your weight loss goals, explore the best diet plan for weight loss with guidance from Dietician Natasha Mohan.
5. Brown Rice & Vegetable Pulao: A Wholesome Indian Weight Loss Recipe
Vegetables and brown rice If you want a healthier version of pulao, you can make it with brown rice and different kinds of veggies. This dish is full of fibre, vitamins, and minerals, which makes it a great choice for a lunch that will help you lose weight.
Ingredients:
- 1 cup brown rice (soaked for 30 minutes)
- 1 cup mixed vegetables (carrots, peas, beans)
- 1 medium onion (sliced)
- 1 bay leaf
- 1 tsp cumin seeds
- 1 tsp garam masala
- 1 tsp turmeric powder
- 2 cups water
- Salt to taste
- 1 tbsp ghee or olive oil
Instructions:
- Heat ghee in a pan, add cumin seeds and bay leaf, and sauté onions until golden.
- Add mixed vegetables, turmeric, garam masala, and sauté for a few minutes.
- Drain the soaked brown rice and add it to the pan. Mix well.
- Add water and salt, bring to a boil, then cover and simmer until rice is cooked.
- Fluff the pulao with a fork and serve hot.
Conclusion:
Brown Rice & Vegetable Pulao is a wholesome and satisfying choice for a weight loss-friendly lunch. To further support your health goals with a tailored approach, consider a healthy diet plan for weight loss designed by Dietician Natasha Mohan.
6. Oats and Vegetable Upma: A Fiber-Rich Indian Weight Loss Recipe
Oats and Fruit Oats are used instead of flour in this healthy version of the traditional upma. This dish is great for a quick, healthy, and weight-loss-friendly lunch because it is full of veggies and fibre.
Ingredients:
- 1 cup rolled oats
- 1 small onion (chopped)
- 1 small carrot (diced)
- 1 small tomato (chopped)
- ½ cup peas
- 1 tsp mustard seeds
- 1 tsp cumin seeds
- 1 tsp turmeric powder
- 1 tbsp ghee or olive oil
- Salt to taste
- Fresh coriander for garnish
Instructions:
- Dry roast the oats in a pan until slightly golden. Set aside.
- Heat ghee in the same pan, add mustard and cumin seeds, and sauté until they crackle.
- Add onions, carrots, peas, and turmeric powder, and sauté until the vegetables are soft.
- Stir in the oats, add water, salt, and cook until the oats absorb the water.
- Garnish with coriander and serve hot.
Conclusion:
Oats and Vegetable Upma is a nutritious and satisfying choice for those managing their weight. For a diet specifically tailored to address PCOS and support effective weight loss, explore a PCOS Diet plan for weight loss with expert guidance from Dietician Natasha Mohan.
7. Grilled Chicken Salad: A Protein-Packed Indian Weight Loss Lunch
Grilled Chicken Salad is a healthy meal that is high in protein and has fresh veggies and tender grilled chicken. This food is great for a light and healthy weight loss lunch because it is low in calories and high in nutrients.
Ingredients:
- 200g chicken breast (boneless)
- 1 small cucumber (sliced)
- 1 small tomato (sliced)
- 1 small carrot (grated)
- 1 tbsp olive oil
- 1 tsp lemon juice
- Salt and pepper to taste
- Fresh coriander for garnish
Instructions:
- Marinate the chicken with olive oil, lemon juice, salt, and pepper. Grill until cooked through.
- In a bowl, combine the cucumber, tomato, and carrot.
- Slice the grilled chicken and add it to the vegetables.
- Toss everything together and garnish with coriander. Serve immediately.
Conclusion:
Grilled Chicken Salad is a protein-rich, healthy option perfect for a balanced weight loss lunch. For a diet plan specifically designed for teenage girls, consider exploring a diet plan for teenage girl with the expertise of Dietician Natasha Mohan.
8. Mixed Bean Salad: A Fiber-Rich Indian Weight Loss Lunch
Mixed bean salad is a hearty and healthy meal made with different kinds of beans, vegetables, and a sour dressing. This salad is great for weight loss because it is high in fibre and protein.
Ingredients:
- ½ cup kidney beans (cooked)
- ½ cup chickpeas (cooked)
- ½ cup black beans (cooked)
- 1 small onion (chopped)
- 1 small tomato (chopped)
- 1 small cucumber (chopped)
- 1 tbsp olive oil
- 1 tsp lemon juice
- Salt and pepper to taste
- Fresh coriander for garnish
Instructions:
- In a large bowl, combine the cooked beans, onion, tomato, and cucumber.
- Drizzle with olive oil and lemon juice. Season with salt and pepper.
- Toss everything together and garnish with coriander. Serve chilled.
Conclusion:
Mixed Bean Salad is a fiber-rich and satisfying choice for a healthy lunch. For a diet plan specifically tailored to support weight loss for teenage girls, explore a diet plan for weight loss for teenage girl curated by Dietician Natasha Mohan.
9. Lauki Sabzi: A Low-Calorie Indian Weight Loss Lunch Recipe
Lauki Sabzi is a simple meal made with bottle gourd (lauki) that is also good for you. This vegetable is great for a light, healthy, and filling weight loss lunch because it is low in calories.
Ingredients:
- 1 medium lauki (bottle gourd, peeled and diced)
- 1 small onion (chopped)
- 1 small tomato (chopped)
- 1 tsp cumin seeds
- 1 tsp turmeric powder
- 1 tsp coriander powder
- 1 tbsp ghee or olive oil
- Salt to taste
- Fresh coriander for garnish
Instructions:
- Heat ghee in a pan, add cumin seeds, and sauté onions until golden.
- Add tomatoes, turmeric, coriander powder, and cook until soft.
- Add diced lauki, salt, and a little water. Cover and cook until lauki is tender.
- Garnish with fresh coriander and serve hot with roti.
Conclusion:
Lauki Sabzi is a nutritious and low-calorie option ideal for a weight loss-friendly lunch. For a structured approach to healthy eating, consider a 7-day meal plan for teenage girl designed by Dietician Natasha Mohan to support balanced nutrition and effective weight management.
10. Tofu and Spinach Stir-Fry: A Vegan Indian Weight Loss Lunch Recipe
Tofu and Spinach Stir-Fry is a tasty vegan meal that is high in iron and protein. This meal is quick and easy, and it makes a healthy lunch that will help you lose weight.
Ingredients:
- 200g tofu (cubed)
- 2 cups spinach (washed and chopped)
- 1 small onion (sliced)
- 1 small tomato (chopped)
- 1 tsp cumin seeds
- 1 tsp turmeric powder
- 1 tsp garam masala
- 1 tbsp olive oil
- Salt to taste
Instructions:
- Heat oil in a pan, add cumin seeds, and sauté onions until golden.
- Add tomatoes, turmeric, garam masala, and cook until soft.
- Add tofu and spinach, stir well, and cook until spinach wilts.
- Season with salt and serve hot.
11. Cucumber & Mint Raita: A Cooling Indian Weight Loss Lunch Side Dish
Mint and cucumber Raita is a side meal that is cool and is made with fresh mint, cucumber, and yoghurt. This cool food is low in calories and goes well with any Indian weight loss lunch.
Ingredients:
- 1 cup plain yogurt
- 1 small cucumber (grated)
- 1 tbsp fresh mint leaves (chopped)
- 1 tsp cumin powder
- Salt to taste
Instructions:
- In a bowl, whisk the yogurt until smooth.
- Add the grated cucumber, mint leaves, cumin powder, and salt. Mix well.
- Serve chilled.
Conclusion:
Cucumber & Mint Raita is a refreshing and low-calorie side dish that complements any weight loss meal. To enhance your diet with more delicious and effective weight loss options, try an apple smoothie for weight loss from Dietician Natasha Mohan.
12. Rajma Salad: A Protein-Rich Indian Weight Loss Lunch Recipe
Rajma Salad is a healthy meal with a lot of protein that is made with kidney beans, vegetables, and a sour dressing. This healthy meal is perfect for a weight loss lunch because it makes you feel full.
Ingredients:
- 1 cup cooked rajma (kidney beans)
- 1 small onion (chopped)
- 1 small tomato (chopped)
- 1 small cucumber (chopped)
- 1 tbsp olive oil
- 1 tsp lemon juice
- Salt and pepper to taste
- Fresh coriander for garnish
Instructions:
- In a large bowl, combine the cooked rajma, onion, tomato, and cucumber.
- Drizzle with olive oil and lemon juice. Season with salt and pepper.
- Toss everything together and garnish with coriander. Serve chilled.
Conclusion:
Rajma Salad is a hearty and nutritious choice for a weight loss lunch. For personalized guidance from a famous nutritionist in India, consider consulting Dietician Natasha Mohan to optimize your diet plan and achieve your health goals.
13. Pumpkin Soup: A Low-Calorie Indian Weight Loss Lunch Recipe
A healthy food that will warm you up, pumpkin soup is low in calories but high in nutrients. This soup is perfect for a light lunch while you’re trying to lose weight.
Ingredients:
- 2 cups pumpkin (peeled and diced)
- 1 small onion (chopped)
- 1 clove garlic (minced)
- 1 tsp cumin seeds
- 1 tbsp olive oil
- 2 cups vegetable broth
- Salt and pepper to taste
- Fresh coriander for garnish
Instructions:
- Heat olive oil in a pot, add cumin seeds, and sauté onions and garlic until golden.
- Add diced pumpkin, vegetable broth, salt, and pepper. Bring to a boil, then simmer until pumpkin is soft.
- Blend the mixture until smooth. Garnish with fresh coriander and serve hot.
Conclusion:
Pumpkin Soup is a warm, nutrient-rich option perfect for a light and satisfying lunch. For more weight loss recipes, including the moong dal chilla recipe for weight loss, explore Dietician Natasha Mohan’s offerings to support your health and fitness goals.