7 Easy Weight Loss Recipes

Weight loss doesn’t mean giving up on taste or sticking to bland salads all day. Indian cuisine is rich in spices, herbs, vegetables, and lean proteins, all of which can be used to craft delicious and nutritious weight loss recipes. In this article, we’ll explore 7 easy and tasty Indian dishes that are perfect for your weight loss journey. These healthy recipes for weight loss are simple to prepare, satisfying, and full of flavour, making it easier to stay on track with your fitness goals.

1. Oats and Moong Dal Chilla

A savoury pancake made with oats and moong dal, this dish is high in protein and fibre, making it a perfect breakfast option or light dinner.

Ingredients:

• ½ cup oats
• ½ cup split yellow moong dal (soaked for 2 hours)
• 1 green chilli (chopped)
• 1 small onion (finely chopped)
• 1 tbsp coriander leaves
• Salt and spices to taste
• Water to adjust batter consistency
• 1 tsp oil for cooking

Method:

• Blend soaked moong dal and oats with a little water into a smooth batter.
• Add chopped onion, green chilli, coriander, salt, and spices (turmeric, cumin powder).
• Heat a non-stick pan, pour a ladle of batter, and spread it like a pancake.
• Drizzle a few drops of oil and cook on both sides till golden brown.

Why it works:

This chilla is low in calories, high in protein, and keeps you full longer. A great addition to your collection of healthy meals for weight loss.

2. Vegetable Upma using Quinoa

Swap semolina with quinoa for a healthier, protein-packed version of this traditional South Indian dish.

Ingredients:

• ½ cup quinoa
• 1 cup mixed vegetables (carrot, beans, peas)
• 1 tsp mustard seeds
• 1 tsp urad dal
• 1 chopped green chilli
• Curry leaves
• Salt and lemon juice to taste
• 1 tsp oil

Method:

• Cook quinoa separately and keep it aside.
• Heat oil, add mustard seeds, urad dal, curry leaves, and green chilli.
• Add vegetables, sauté and cook until soft.
• Mix in cooked quinoa, add salt and lemon juice.
• Serve hot.

Why it works:

Quinoa is a supergrain, rich in protein, fibre, and essential amino acids. This version of upma is not only tasty but also one of the most effective weight loss recipes for lunch or dinner.

3. Grilled Tandoori Chicken

Lean chicken marinated in yoghurt and spices, then grilled to perfection, packed with protein and flavour.

Ingredients:

• 200g skinless chicken breast
• 2 tbsp Greek yoghurt
• 1 tsp ginger-garlic paste
• ½ tsp turmeric, red chilli powder, garam masala
• Salt and lemon juice
• Fresh coriander for garnish

Method:

• Marinate chicken in yoghurt and spices for 2 hours.
• Grill on a pan or oven at 180°C for 20–25 minutes.
• Serve with lemon wedges and mint chutney.

Why it works:

This low-fat, high-protein dish supports fat loss and muscle maintenance, making it one of the most effective weight loss recipes for non-vegetarians.

4. Sprouted Moong Salad

Sprouted moong beans are power-packed with nutrients and digestion-friendly enzymes. This salad is refreshing, crunchy, and ideal for snacking or as a side dish.

Ingredients:

• 1 cup sprouted green moong
• 1 small cucumber (chopped)
• 1 small tomato (chopped)
• 1 small onion (optional)
• Lemon juice
• Salt and chaat masala
• Fresh coriander

Method:

• Steam the sprouted moong for 5–7 minutes to soften slightly.
• Combine all vegetables, moong, lemon juice, and spices.
• Mix well and garnish with coriander.

Why it works:

Low in calories and high in fibre, this salad is a must-have in your healthy recipes for weight loss toolkit. It boosts metabolism and provides sustained energy.

5. Besan Cheela with Spinach

A protein-rich pancake made from gram flour (besan) and spinach, this cheela is quick to make and filling enough to keep mid-meal cravings at bay.

Ingredients:

• 1 cup besan
• ½ cup finely chopped spinach
• 1 green chilli (chopped)
• Salt, turmeric, and cumin powder
• Water to make batter
• 1 tsp oil for cooking

Method:

• Mix all ingredients into a smooth batter.
• Heat a non-stick pan and pour a ladle of batter, spreading it thin.
• Cook on both sides with minimal oil until golden brown.

Why it works:

Besan is high in protein and fibre. Spinach adds iron and antioxidants. Together, they create one of the tastiest healthy recipes for weight loss.

6. Chicken Soup with Vegetables

A comforting low-calorie soup packed with lean protein and vitamins.

Ingredients:

• 150g boneless chicken breast (boiled and shredded)
• 1 cup mixed vegetables (carrot, beans, spinach)
• 2 cups water or homemade chicken broth
• 1 clove garlic, ginger (grated)
• Salt, pepper, turmeric
• ½ tsp olive oil

Method:

• Sauté garlic and ginger in olive oil.
• Add vegetables and sauté briefly.
• Add water or broth, chicken, salt, and spices.
• Simmer for 10 to 15 minutes and serve hot.

Why it works:

Rich in protein and low in fat, this soup is a great light dinner and an example of healthy meals for weight loss that don’t compromise on taste.

7. Brown Rice Khichdi with Vegetables

This comforting, one-pot meal is light on the stomach yet nutritionally balanced, making it perfect for dinner or post-detox meals.
Ingredients:

• ½ cup brown rice
• ¼ cup split moong dal
• 1 cup mixed vegetables (carrots, beans, peas)
• ½ tsp cumin seeds
• 1 inch ginger (grated)
• Turmeric, salt, and black pepper to taste
• 1 tsp ghee or oil

Method:

• Rinse brown rice and dal. Soak for 30 minutes.
• In a pressure cooker, heat ghee, add cumin seeds and ginger.
• Add vegetables, rice, dal, turmeric, and salt.
• Add 2½ cups of water and pressure cook for 3 to 4 whistles.
• Serve hot with a bowl of curd or pickle.

Why it works:

• Brown rice is a complex carbohydrate, providing sustained energy. Paired with dal and vegetables, this khichdi becomes one of the most wholesome weight loss recipes.

Tips to Maximise Weight Loss with These Recipes

• To get the most out of these healthy recipes for weight loss, follow these tips:
• Portion control: Even healthy foods can lead to weight gain if eaten in excess. Stick to moderate portions.
• Mindful eating: Eat slowly and without distractions to allow your brain to signal fullness.
• Hydration: Drink at least 8 to 10 glasses of water a day to aid digestion and metabolism.
• Limit oil usage: Use non-stick cookware and limit oil to 1 to 2 tsp per recipe.
• Meal prep: Prepare ingredients in advance to avoid reaching for processed or unhealthy options.

Conclusion

Losing weight doesn’t have to be a tasteless or difficult process. By incorporating these easy, flavourful, and nourishing Indian dishes into your routine, you can enjoy the journey. These healthy meals for sustainable weight loss are not only simple to prepare but also aligned with your taste preferences and cultural habits. Whether it’s a protein-rich besan cheela, a bowl of comforting khichdi, or a refreshing sprout salad, these weight loss recipes prove that you don’t need to compromise on taste to stay healthy. Try rotating these dishes throughout the week and watch your lifestyle transform, one delicious meal at a time.