Indian Dinner Recipes for Weight Loss – Best Healthy Night Foods

Indian Dinner Recipes for weight Loss

Hello Friends, I am Seema and I lost 28 Kilo weight naturally. You can view my weight loss Journey and Diet here.

We all know that the maximum development of our body takes place during night time, which signifies that fat burning process also occurs during night. To boost that process, we need to maintain our metabolism and eat light so we can sleep sound.

As per my 28 kilo Weight Loss Experience, I can say selection of night food items for dinner diet recipes is very important for weight loss.

We all know famous and most effective rule for weight loss is (as I discussed multiple times in this site), Eat breakfast like a king, lunch like a prince, and dinner like a pauper.

What type of dinner is required for Weight Loss?

So exactly what to eat at night to lose weight, if you are on a Strict low calorie diet and eating every 2 hours like the Diet I follow, then you have already taken enough nutrition and calories in day time. So now it is time for a light meal, which will help you to maintain your metabolism and nutrition for body development during night time, and let your body burn excess fat, which will compensate for the required calories.

If you eat just 3 times in a day and just want to lose weight with 3 meals a day, then you can eat 400-500 calories in dinner and those calories should have 50% Carbs, 20% Protein,30% fat and around 8 grams Fiber. So your body gets enough protein for development process during night. Fiber maintains your digestion and metabolism, and carbs prevent you from late night snacking.

Is Skipping dinner good for weight loss?

As per our prior discussions, I have mentioned many a times that skipping meals is not beneficial to the health, especially when you are trying to lose weight. Skipping meals can make you hungry, which leads you to binge- eating, and you end up eating more. It also slows down your metabolism, which lowers the weight loss process as well, as you end up burning fewer calories.

Low calorie intake would risk your health as well, and you would be drained out of energy to exercise. Few studies suggest that skipping dinner is good but as per my 28kilo weight loss experience, I feel a light dinner meal is better and necessary.

For Strict Low Calorie Weight loss diet


1. Vegetable Soup Recipe

 How does This Help in weight loss?
This dinner food consists of whole vegetables, which as we all know, are quite nutritious and help in losing weight as well. The ingredients in the soup work individually in losing weight. For instance, potatoes are full of fiber which keeps you full for a long time and help in avoid cravings. Capsicum has 0 g of fat and essential vitamins and minerals, and beans are loaded with protein, which help in building muscles and burning fat.

Other vegetables such as cauliflower, carrot and peas are low in calories and loaded with fiber, which is again useful for weight loss. Black pepper helps in eliminating the formation of new fat cells and increases metabolism.


  • 750 ml water
  • 1 potato
  • ¼ cup peas
  • 1 chopped carrot
  • ¼ cup sweet corn kernels
  • ½ cup chopped cauliflower
  • 4 chopped french beans
  • ½ chopped capsicum
  • ½ teaspoon oregano
  • ¼ teaspoon black pepper powder
  • Salt to taste
  • 1 teaspoon extra virgin olive oil

Heat 750 ml water in a pan and add 1 chopped potato. Cover it with a lid and let it boil for a while. After the potato is half cooked, add ¼ cup peas and 1 chopped carrot. Let it boil for 3- 4 mins again.

Add sweet corn kernels, chopped cauliflower, french beans and capsicum to it. Add salt, oregano and black pepper powder. Mash the vegetables using a blender and add olive oil to it. Let it boil for 3- 4 mins and serve this food hot.

2. Chia Seeds lemon Drink

Weight Loss Benefit – This is the best food to eat at night to lose weight.  As Chia seeds are enriched with fiber content, almost 10 grams per 2 tbsp, which helps in keeping you full and does not allow cravings.

It also comprises of an essential component known as leptin, which is useful in reducing your appetite and does not let you exceed the daily caloric intake. Apart from that, chia seeds and lemons are also useful in detoxification of the body and hence burning fat.


  • 1 table spoon chia seeds
  • 1 glass of water
  • 1/2 lemon
  • Black salt to taste 

Easy Dinner Recipe
Firstly, soak 1 tbsp of chia seeds in one glass water for at least 1 hour. The glass will would be full of chia seeds. Add lemon juice or salt to taste and stir well and drink it.

Also Read20 Best Home Remedies To Lose Weight Naturally.

3. Bottleguard Juice (My Favorite dinner diet)

Weight Loss Benefit – Lauki is almost entirely made up of water, which is around 96% of water content. It has a low calorie count and is rich in protein, which is helpful in building and toning muscles.

It helps in increasing your metabolic rate, which is useful in burning calories at a faster pace. Bottle gourd is also rich in antioxidants and thus helps in eliminating toxins out of the body.


  • 30 gm ghiya roughly chopped
  • 1 tomato  chopped
  • 10-12 curry leaves
  • 1/4 tsp cumin seeds
  • 1/4 tsp hing
  • 5-6 black paper crushed
  • 1/2 tsp black salt
  • Ginger a small piece chopped
  • 2 cloves garlic
  • 1/2 tsp oil

Firstly, take a pressure cooker and add oil in it. Saute cumin seeds, hing, curry leaves , black paper, garlic and finally tomato for 1 min and then add ghiya and salt at the last .

Put the lid on the pressure cooker and take 2 Whistles. Turn off the flame and while all pressure releases, take off the lid and allow it to cool down a little bit. Now, blend it in a smooth mixture, and drink it warm.

Also ReadMore Lauki Recipes For Weight Loss.

4. Vegetable Spinach Salad

How does this salad help in weight loss?
As we all know, spinach is one of the most nutritious food items in the list of vegetables. This salad is a combination of a variety of vegetables such as tomatoes, capsicum, cucumber, cabbage, spring onions and spinach.

This salad is low in calories and is full of fiber, which helps you to keep full and does not increase your caloric count. These vegetables are also rich in antioxidants, which helps in detoxification of the body and thus burns fat. Plus, they are rich in protein content as well.


  • ½ bunch of regular or baby spinach
  • 1 capsicum
  • 1 medium sized tomato
  • 1 medium sized cucumber
  • ½ cup shredded cabbage
  • ½ cup chopped spring onions
  • 1 teaspoon olive oil
  • Salt and pepper to taste.

Boil the spinach for 2- 3 mins before adding it in your salad, or you can also shred it in tiny pieces after proper washing if you wish to consume it raw. Mix all the chopped vegetables together and add olive oil, salt and pepper to taste.

Also ReadEasy Healthy Salads for weight Loss

5. Oatmeal – Satisfying dinner recipe

How does it help in weight loss?
As compared to other grains, oats have a very less calorie count and are loaded with fiber. Having just one bowl of oatmeal for dinner can count for 166 calories, which is very less compared to other grains. Fiber content will not let you binge eat on late night snacks and thus help you control your caloric count. All in all, oats are a great ingredient for losing weight.

Spicy – Fiber rich Oats


  • 1 cup of oats (I used quaker oats)
  • 2 ½  cup of water
  • 1 ½ cup of chopped vegetables (carrot, peas , beans, bell pepper, cabbage etc)
  • ½ cup chopped tomatoes
  • 1 medium sized finally chopped onion
  • 1 teaspoon ginger finely chopped
  • 1-2 green chilies finely chopped
  • ½ teaspoon cumin seeds (jeera)
  • 1/4 teaspoon hing
  • 10-12 curry leaves
  • 10-15 peanuts roasted and crushed
  • 1 teaspoon coriander powder( dhania powder)
  • ½ teaspoon turmeric powder (haldi)
  • salt to test
  • Pinch of garam masala (optional)
  • 1 tables spoon finely chopped coriander (dhaniya patta)
  • 2 teaspoon oil

Indian Recipe
Take oil in a pan and saute cumin seeds and hing for a min. Add curry leaves ,chilies , onion, ginger and saute for another 10 seconds. Add chopped vegetables and cook for 1 min. Now add tomato and cook for another 1 min.

Next add spices like dhaniya powder, haldi and salt. Now, add water and take a boil. Next, add oats. Now cook oats for 4-5 mins and add crushed peanuts. Finally cook for 1 min. Garnish with dhaniya patta.

6. Boiled Vegetables

Weight loss Benefits – One of the best dinner food for weight loss. We have heard that eating raw vegetables for weight loss is more beneficial but let me tell you, boiling and steaming them before consumption helps a lot.

Firstly, steaming them can help you from frying or grilling them, which in turn does not let you consume oil and thus saves calories. This method also helps in conserving all nutrients and increasing the antioxidants in the vegetables, which can accelerate your weight loss process.


  • ½ cup chopped broccoli
  • ½ cup chopped cauliflower
  • ½ cup chopped french beans
  • ½ cup chopped spinach
  • 2 chopped carrots
  • ½ cup chopped capsicum
  • 1.5 – 2 liters of water
  • 1 tbsp olive oil
  • Salt and pepper to taste

Heat the water in a deep saucepan, add salt and let it boil for a while. Salt helps in preserving nutrients, making them tastier and brings the water to boil rapidly. You can also use a steamer for the process of boiling the vegetables.

Add the vegetables in the pan and let them cook for around 2 minutes. Insert a fork and check the tenderness. If they are cooked, shock the vegetables by putting them in ice cold water to preserve flavor and to avoid overcooking. Add olive oil, salt and pepper to taste in this dinner food.

7. Pumpkin Soup

weight loss Benefit –  Many people do not prefer pumpkin due to its taste but this food is quite useful in losing weight. It is rich in fiber content and can help in keeping you satiated for long. It is also extremely low in calories, around 26 calories per 100 grams, and helps you to sleep well in night due to its sleep inducing properties, and hence reducing weight.


  • 1 bowl grated onions
  • 1 cup chopped cauliflower
  • 2 tbsp grated ginger
  • 1 can pumpkin
  • 2 tablespoon olive oil
  • Salt, red chili powder and pepper powder to taste

Heat some olive oil in a pan. Add grated onions to it and cook until it turns golden brown. Add the remaining ingredients, cauliflower, pumpkin and ginger and add salt, red chili powder and black pepper powder to it. Cook for a few minutes until it begins to boil. Serve hot.

Also ReadPumpkin Seeds, Juice And Soup For Weight Loss.


Note – These Recipes are according to 2-3 peoples, select your portion according to your daily caloric intake.  Also No need to use all ingredients, they are just for suggestion to increase recipe’s weight loss property and taste.

Common Healthy Foods for Dinner for slimming – 300 Calories


8. Spicy Sweet Potato Salad

Weight Loss Benefits –  Sweet potatoes are known to be extremely beneficial food for weight loss. These are rich in fiber and can help you regulate your blood sugar level. Red chilies and spices included in this dish have thermogenic properties which help in increasing metabolic rate and thus burn fat faster.


  • 4 sweet potatoes
  • ¼ cup vinegar
  • 1 medium sized chopped capsicum
  • 2 tsp cumin powder
  • 1 tbsp orange zest
  • ½ cup minced mint leaves
  • 2 chopped chilies
  • 2 tbsp olive oil
  • Salt and pepper to taste

You can either bake the potatoes in an oven for 30 mins after coating them with olive oil, salt and pepper, or boil them in a pan for 10 mins to soften them. Peel the covering and cut them into tiny pieces.

To make the dressing, mix vinegar, capsicum, olive oil, cumin powder, orange zest, salt and pepper in a blender to make a puree. Add chilies and mint leaves in the potatoes and cover it up with the dressing. Mix properly and serve.

9. Indian Daliya

Weight Loss Benefits – We all know this Famous Indian Food. Apart from containing low calories, Indian dalia is full of fiber content as well. And as per our multiple prior discussions, fiber makes you full and reduces appetite, thus reducing caloric intake. It also has a low glycemic index, which helps in lowering blood sugar level, and thus helping in weight loss.


  • 1 tbsp ghee
  • 1 cup chopped french beans
  • 1 chopped carrot
  • ½ cup green peas
  • 1 cup dalia
  • 2.5 cups water
  • Salt to taste

Indian Recipe
Heat ghee in a pan and add dalia to it. Roast it for a while and add the other chopped vegetables. Add salt and then water. Cook for a while, until the water boils and the dalia thickes. Serve this Indian food hot.

10. Lentil Soup

Weight loss benefits – Lentils are one of the Indians favorite food. Sprouts and lentils are full of fiber and essential minerals. These are low in calories and high in providing energy. They are loaded with protein which again keeps you full and satiated. It also helps in building muscles, which ultimately burns fat. It also helps in increasing metabolic rate and thus burns calories rapidly.


  • 1 cup multigrain sprouts
  • 1 chopped onion
  • 1 cup chopped spring onions
  • ½ cup chopped celery
  • ½ cup chopped carrot
  • 1 pod garlic
  • 1 inch ginger
  • 100 grams potato
  • 2 green and red chilies
  • 50 grams tofu/ 25 grams paneer
  • ½ chopped apple
  • ½ tsp lemon juice
  • 700- 750 ml water
  • Salt to taste

This recipe is suggested by Indian naturopath Dr. Shalini. You need to add ginger- garlic paste in 700 ml of water and add the chopped vegetables to it. Add some salt and let it cook. Then, add the apple and let it cook for 10- 15 mins. Add tofu and red chilies.

Cover it with a lid and let it cook for 10 mins. Remove the pulp of the apple to let you absorb protein content to its fullest. Add lemon juice and add the blanched sprouts. Let it cook for a while again and serve hot.

Also Read35 Protein Rich Indian Foods for weight loss.

11. Quinoa

Weight loss benefits – Another dietary fiber and protein rich ingredient, quinoa is a filling grain and keeps you satiated for long, hence keeping hunger pangs away and calories at bay. It has a low glycemic index and keeps you blood sugar balanced. Plus, quinoa is low in calories as well, with one cup being just 172 calories.

Ingredients for Quinoa Upma Recipe

  • 1 cup quinoa
  • 1 tbsp oil
  • 1 cup dal
  • 1 tsp cumin seeds
  • 1 tsp mustard
  • 1 tsp hing
  • 1 cup green peas
  • 1 cup diced onions
  • 1 cup diced carrots
  • 1 cup chopped french beans
  • 2-3 curry leaves
  • 2 green chilies
  • 250 ml water
  • Salt to taste

Heat oil in a pan and add dal, cumin seeds and mustard seeds. After a bit of roasting, add hing to it. Then, add chopped vegetables, curry leaves and green chilies. Cook for a while and add water and salt. Soak quinoa on the side for a while. Add it in the pan. Let it cook for a while until it thickens. Now your Dinner diet food is ready 🙂

12. Tomato Pasta

How Whole Wheat Pasta helps in Weight Loss 

Recent studies have found that eating pasta regularly can help in achieving a lower Body Mass Index, and hence reducing hip- waist circumference.

Researchers suggested that having a carbohydrate- rich diet can help in gaining energy and thus helps you exercise more, and burning calories. It is also quite satiating. But it is also stated that you should limit your serving size and not exceed it.


  • 100 grams whole wheat pasta
  • 1 cup chopped onions
  • 1 cup chopped carrots
  • 1 cup chopped celery or french beans
  • 2 crushed garlic cloves
  • 2 tbsp extra virgin olive oil
  • 2 cups chopped tomatoes
  • 2 tbsp tomato puree
  • ½ tsp sugar
  • Salt and pepper to taste

Heat olive oil in a pan and add the crushed garlic. Add the chopped vegetables to sauté it. After 2- 3 mins, add tomatoes, tomato puree, sugar, salt and pepper to taste. Let it cook for a while. You can then add whole wheat pasta and mix it well, or serve it alongside.

Also ReadTop 5 Patanjali Products for Weight Loss

13. Indian Khichdi (ChatPati)

Weight loss benefits –  We all know this famous Indian food. Moong dal is the main component of khichdi which is extremely nutritious. It is loaded with protein and fiber which develops lean muscles and keeps you full for long. It also reduces your cravings and does not let you exceed the daily caloric value. Along with it, one serving of khichdi is only 271 calories.


  • 50 grams moong dal
  • 50 grams split yellow lentils
  • 1 cup chopped tomato
  • 2 chopped green chilies
  • 1 tsp cumin seeds
  • ½ tsp mustard seeds
  • ½ cup brown rice
  • 1 cup chopped carrot
  • ½ tsp turmeric powder
  • 1 tsp dried mango powder
  • 2 dried red chilies
  • 4- 5 curry leaves
  • 1 tbsp olive oil
  • 1 tsp hing
  • Salt to taste

Indian Recipe
Wash moong dal, yellow lentils and brown rice and soak them in water for a few mins. Add the soaked rice, lentils and moong dal with 4-5 cups of water in a pressure cooker. Then add tomatoes and carrot along with some turmeric powder and let it cook for a while.

Keep it on the stove for around 20- 25 mins, or until you fetch 4 whistles. Switch off the stove and remove the lid after a while and add salt.To make the tadka, heat some oil in a small pan and add cumin seeds, hing, dried red chilies, turmeric powder and green chilies.

Also add dried mango powder and curry leaves. Let it cook for 30- 60 seconds and pour it over the cooked khichdi thereafter. Mix well. Now your Desi Khichdi is ready to eat.

14. Upma

Weight Loss Benefits –  Upma is also commonly use as breakfast in South India. Sooji or semolina is the main component of upma. It is useful in keeping you full for long and helps you reduce cravings till your main meal. It is also digested very slowly, which helps in keeping you satiated and burns more calories, thus helping in weight loss.


  • 1 cup sooji
  • 1 tsp urad dal
  • 1 tsp chana dal
  • 1 cup chopped onion
  • 2 chopped green chilies
  • 1 small crushed ginger
  • 1 tsp mustard seeds
  • ½ tsp cumin seeds
  • 2 tsp coconut oil
  • 2 cups water
  • 3- 4 curry leaves
  • Salt to taste
  • ½ cup grated coconut (optional)

Roast sooji for 3- 4 mins in a pan and let it cool afterwards. In a separate pan, add cumin seeds, mustard seeds, urad dal and chana dal. Add green chilies, ginger and curry leaves. Then, add onions and sauté it for a while. Add water thereafter along with salt. You can add grated coconut at this point. Cook for a few mins until it thickens. Serve hot.

Also Read – 4 easy hand Mudras for weight loss and reduce belly fat

Easy Diet Dinner Recipes for Everyday normal Indian Lifestyle

#15. 2 Multigrain Roti + 1 Medium bowl Low fat yogurt and 1 plate Salad ½ an hour before dinner
or 2 Missi Roti

Roti North India’s Staple food. Multigrain roti consists of whole grains such as oats, barley and bajra/makka, which are full of fiber and keep you full, within a small calorie range. Low fat curd also keeps your stomach full and cuts belly fat. Salad consists of vegetables such as tomatoes, cucumber and capsicum which are low in calories and keep you full for long.  That makes a complete weight loss dinner.

Missi roti is made up of whole wheat flour and besan flour, which keeps you satiated and within a low caloric diet range.

#16. Brown rice with 1 Bowl Mixed Vegetable/1 Small Bowl Dal + 1 glass milk

Brown rice is rich in healthy carbohydrates which helps in increasing your metabolic rate and thus burns fat. Vegetables again keep you full and within low calories. Dal is loaded with protein content, which helps in building lean muscles and thus good for weight loss. Milk is rich in calcium and keeps you full for long.

#17. 1 small bowl Tomato soup with stir-fried veggies as toppings. Drink a glass of buttermilk.

Tomato soup is a low calorie dish and tomatoes are known as low density food items, which keep you full and are extremely low in calories. Buttermilk is again a low calorie food item, which fills you fast, and is extremely low in fat as well.

#18. 2 Wheat Roti + ½ Bowl Mix Veg/1 Small Bowl Dal + 1 glass milk

Wheat roti is loaded with carbohydrates, which keeps you full for long and gives you energy to exercise more. The weight loss benefits of vegetables, dal and milk are discussed as above.

#19. 1 Wheat Roti + 1 Serving brown Jeera Rice + Boied Vegetable with Spices

Roti as mentioned above, provides you with energy. Brown rice increases metabolic rate and spices give thermogenic properties, which burns more calories.

Also Read – Rice vs Wheat Roti for Weight Loss – what should you eat?

Frequently Asked Questions


Q . What should you eat before dinner to consume fewer calories?

Ans. For Weight loss, you should consume fewer calories, and the most effective way for the same is to eat 1 plate salad just ½ an hour before dinner. Usually, A salad comprising of cucumbers and tomatoes is the best dinner option as it is low in calories and has essential nutrients.  I have listed many other vegetable and fruit Salad options, you can view them here.

Q . Is there any Best Time to have Dinner for weight watchers?

Ans . For Weight loss, It is best to eat before 7.30 pm or at least 3 hours before sleeping. One study shows, if you eat dinner before 7, you will end up eating 248 calories less then late eaters. But In India, Many people reach office after 8, So remember to give at least a 2- hour gap in sleeping and dinner. Also, the most important thing is to avoid late night Binging.

Q . How Many Calories should you have in Dinner?

Ans . People like me who are following a Strict Low calorie diet plan, should consume nutritious liquid during dinner, as they would have already taken most of the calories in day time, in accordance to their daily calorie limit. For weight loss, the normal rule is that dinner should be below 25% of total daily calorie limit, which means that For Easy Dieters, Max 300 calories are fine. And For simple healthy diet, you should not eat more than 500 calories.

Q . How to Avoid late night snacking after dinner?

Ans . Firstly, you need to understand the reason behind Late-night snacking. For instance, you might be eating less during the day due to high work load or strict diet plan, and due to this you become extremely hungry at night.

Or you are facing mood trouble, like Stress, sadness or frustration, which also leads to late night snacking. To fix this, you need to follow a proper healthy meal plan and add Protein in every meal, which can reduce cravings up to 60%. Try to release stress and sleep better at night. For More info, you can view my VIDEO here.

So Now you know what to eat in Dinner BUT WHAT ABOUT BREAKFAST?
Check My  16 Indian Breakfast Recipes for Weight Loss.

NOTE - Friends, I am not dietitian or Doctor, I write information here on the basis of my own 25 kilo weight loss experience and sometimes from online research. Please take doctor advice before applying any tip, as each and every human body is different.

No Comments

Post A Comment