A portion control meal plate is a super healthy meal that would be helpful to create a healthy diet for you on a daily basis. The plate that we have created for you this time has an equal balance of vegetables, lentils, Rice and Fruits. The dishes that we have added is nothing exotic but kept simple and can be prepared easily at our households.
As you see the picture of our meal plate, we have added a Mixed Millet phulka that is a smart way to incorporate all the millet flour to create a fluffy Indian Bread. We have always tried making a Phulka using a wheat flour but this time try out the mixed millet which you will fall in love with rustic texture. The millet flour is also a good source of Vitamins, Proteins and Dietary fiber. We have added one phulka for the meal plate, depending on your requirement you can increase it to two.
The Methi kadhi is a creamy yogurt curry that is mixed along with fresh methi leaves. Methi leaves are great to control bowel problems and cholesterol. They also contain anti- diabetic elements that helps in preventing and controlling Type 2 Diabetics.
We have also added a healthy Spinach gravy that has sauteed cauliflower in it. It is a great way to add spinach leaves into your everyday diet. Palak is a local leafy vegetable that is often used in most of the Indian dishes. It is rich in Iron and Boosts Immunity.
Rajma salad helps you give enough protein content for the day. Cooked rajma is tossed with some freshly cut vegetables.
Tips For Portion Control: You can remove the pulao and add an extra Phulka or increase the portion of the Salad. If you still find the need to eat more than what you have served on your plate. Lastly, Eat slowly and mindfully.
Below are the quantities we have used for a complete portion control meal. You can use these suggestions based on your dietary requirements.
Total Calories: 340 calories
- Aam Ras - 1/2 Katori
- Millet Roti - 1 piece
- Pulao - 1/4 Katori
- Methi Kadhi - 1 Katori
- Palak Gobi - 1/2 Katori
- Rajma Salad - 1/2 Katori
Read the Guidelines for Healthy Eating Using Portion Control to incorporate healthy eating habits into your everyday lifestyle.
Hariyali Gobi is a creamy palak gravy that is made by pressure cooking the spinach leaves along with whole spice, tomato and onion. It is then blend to a smooth gravy to which roasted cauliflower is added for the crunch.
If you are looking for more Gobi recipes here are some :
- Aloo Gobi Ki Sabzi Recipe (Spicy Potato and Cauliflower Vegetable)
- Gobi Manchurian Recipe
- Gobi Biryani (Spiced Cauliflower Rice) Recipe
Punjabi methi kadhi pakora is the easiest and most simplest curry to make. The curry is made with a mix of yogurt and besan which is spiced with Indian masala like red chili powder, coriander powder and turmeric powder. The creamy yogurt gravy is then mixed along with fresh methi leaves. A tempering of mustard seeds, cumin seeds and green chilli is given at the end.
If you are looking for more Kadhi recipe here are some :
- Gujarati Kadhi Recipe - Sweet And Spicy Gujarati Kadhi
- Punjabi Kadhi Pakora Recipe
- Punjabi Bhindi Kadhi Recipe - Roasted Okra In Yogurt Curry
A high protein fresh rajma salad with some crunchy onion, cucumber and fresh tomatoes when tossed with some chaat masala and red chili powder gives it a extra texture to your meal plate when served along with other dishes.
If you are looking for more Rajma recipes here are some :
- Punjabi Rajma Masala Recipe
- Rajma Aloo Cutlet Recipe (Tikki/Patty)
- Rajma Aloo Cutlet Recipe (Tikki/Patty)
A small katori of rice with vegetables is all that you need to keep your day happy and healthy. A well balanced meal plate with good amount of protein, carbs and fiber is necessary for our day to day's body functioning. You can even add millets instead of rice and make the pulao.
If you are looking for more Pulao recipes here are some :
- Beetroot Rice Recipe - Beetroot Pulao
- Broad Bean And Courgette Zucchini Pilaf (Pulao) Recipe
- Spiced Kumbh Pulao Recipe (Spicy Mushroom Rice)
Summer season is the time to buy some ripened mangoes and make the most favourite amras. Amras. In Gujarat it is a delicious pulp of mangoes made in every Gujarati/Indian household during the summer season is every mango lover's paradise.
You can also Serve this delicious Aamras recipe along with Puri Recipe (Puffed Fried Indian Bread), Batata Nu Shaak and Mumbai Style Masala Khichia Churi or just enjoy it on its own for your breakfast or evening snack, and you will simply love it.
Millet phulka has got almost 3 different kinds of millet flour used to create a healthy and delicious rustic bread. The three most commonly used millet flour are ragi flour, jowar flour, and Bajra flour. We have added whole wheat flour to bind the dough and to keep the phulka soft and fluffy.
If you are looking for more millet recipes here are some :
- Bajri Methi Na Vada Recipe (Pearl Millet Flour Fritters)
- Ragi & Whole Wheat Halwa Recipe (Finger Millet Pudding)
- Foxtail Millet Upma Recipe (Savory Millet Pudding)