The best diet for weight loss is one that includes plenty of high-fiber, low calorie recipes . Because they’re made up of ingredients that are filling, even small portions of these meals are satisfying. Even adding one meal of this kind to your daily diet will, along with exercise, help you lose weight. These meals also boost heart health, controls blood sugar and lowers blood lipid levels as well.

Here’s how you can boost your fiber intake on a daily basis with these high fiber low calorie recipes:

• Swap all refined cereals and products with whole grain varieties.
• Have brown rice, whole wheat, millets (ragi), wheat crackers and whole grain breads. Add wheat bran to rotis and when baking breads and biscuits at home.
• Choose pulses with skin like chickpeas, rajma, cowpeas and whole green gram
• Snack on nuts, seeds and fresh fruits instead of namkeens and maida-based snacks.
• Don’t strain the juices and soups you make at home.
• Add fiber-rich raisins and dates to sweeten porridge instead of sugar.

Many of the clients I work with are looking for tasty and innovative recipes for low-cal, high-fiber meals and snacks. Here are a few I’d recommend:

Corn Sprout Salad

 Ingredients

1 cup moong sprouts

1 cup sweet corn

1 small carrot, chopped finely

1 tsp lemon juice

Salt and pepper to taste

Method

Boil the sweet corn till it softens a little. Drain, and toss with all the ingredients. Check seasoning and serve.

Calorie count

1 bowl = 60kcal

2.7 g protein and 0.5 g fat

Celery and Carrot Soup

Ingredients

50 g onions

1 small carrot

1 tbsp olive oil

1 small celery stalk

Salt and pepper to taste

Method

1. Fry chopped onions in olive oil till they turn pink.
2. Add chopped carrot and celery and saute for a few minutes.
3. Add water and bring to a boil. Simmer till the vegetables soften; cool and blend. Add seasoning and serve warm.

Calorie count

1 bowl = 70 kcals

0.4 g protein and 2.6 g fat

Soybean And Eggplant Curry

Ingredients

100 g soyabeans, soaked and boiled

2 cups eggplant, cubed

1 small onion, chopped

1 medium-sized tomato, chopped

1 tsp jeera (cumin) seeds

1 green chili

1/4 tsp haldi

1/4 tsp garam masala

2 tsp oil

1 cup water

Salt to taste

Method

1. Heat oil, add jeera and wait till it pops. Then add onions and tomatoes and fry till they are soft.
2. Add the eggplant and cook for five minutes.
3. Add the boiled soyabeans and all the spices and mix well.
4. Add water and cook till the gravy thickens. Serve with rice or rotis of your choice.

Calorie count

1 bowl = 73kcals

4 g protein and 4 g fat

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Written by Sumita Thomas

For Sumita Thomas, good nutrition advice is less about what NOT to eat and all about HOW to eat. Armed with a master’s degree in clinical nutrition and dietetics from IGNOU, Sumita has worked with multi-specialty clinics and corporate clients, planning calorie-specific menus for their cafeterias. She’s also a certified diabetes educator, has worked in cardiac nutrition and is even a TUV-certified internal auditor for food safety management systems. Maybe that’s why she ensures her advice is always scientifically sound, which makes her a perfect fit for us at HealthifyMe. Of the belief that a healthy lifestyle can be achieved with the combination of a healthy mind, body and diet, Sumita recommends setting realistic goals – one health target a day – and gradually incorporating healthy ingredients to your daily diet. Does she practice what she preaches? For sure, and ensures all those around her do too. So get set, because that now includes you!