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Diet Recipes

(Salads, Healthy Recipes, Low Fat Recipes, Fat Free Recipes, Sugar Free Recipes)

What is Diet??   The dictionary defines diet as “a special course of food to which a person restricts themselves, either to lose weight or for medical reasons”.

Diet restrictions for medical reason is a whole different topic to discuss. I have shared many restricted diets like veganism, sattvic diet, rawism etc.

In this page, I would like to concentrate on Diet for Losing Weight. It simply means changing an individual’s food intake over a period of time like 1 day, 1 week, 1 month or 1 year. It is commonly referred to as going on a diet.  Losing weight is very important for overweight and obese people in order to reduce the risk of heart problems. Moreover, maintaining a good BMI makes you feel good about yourself and more energetic.

Shedding some extra pounds is often a very challenging task for many. It requires some determination and will power. There are many who have attempted but only few come out successful. Each of these successful weigh losers will have their own experience. Here, I would like to share some tips and food that will promote weight loss to lead a healthy lifestyle.

Disclaimer: All the information provided here is based on my personal experience in dieting and weight loss. If you have some chronic conditions or if you plan to go on a very strict diet program, please talk to your doctor or dietician before you start.

My husband was able to successfully reduce 15 kgs over a period of 6 months. His target was to reduce ½ kg per week. So below are the tips and tricks that we followed.

10 Secret tips for weight loss that we followed

  1. Before starting to diet, a crucial thing to remember is that while dieting you have to eat a nutritious and balanced diet. It simply means that no matter how much less food you consume in a day, it must contain food from all the food groups – whole grains, proteins, vegetables and fruits and dairy in the right proportion.
  2. Dieting does not have to be boring. You can choose any regular food that you enjoy eating and make it healthier. For e.g: If you enjoy dosas, try to make dosa with healthier ingredients like oats or ragi.
  3. Portion Control is the secret. Irrespective of the food you choose, have a strict control over the portion you eat.
  4. Try to restrict your calorie intake to 1200-1500 calories per day.  I would recommend eating 3 meals of about 300-400 calories each and enjoy 3 mid meal healthy snack around 100 calories each. There are many online tools to help track the calorie count of the food you take.
  5. Once a week, enjoy a meal of whatever you fancy throughout the week. This will reduce your craving as well as speed up your body metabolism.
  6. Keep yourself mind busy with some work to stop it from thinking about food. The busier you are, the less likely you are to crave for food.
  7. Dieting is recommended along with exercise of some form in order to reduce body weight. It is good to work out for 30 minutes to 1 hour in a day. This should include some walking and some moderate exercises.
  8. Never skip breakfast. It is one important meal that in fact helps in weight loss. Also, eat your dinner light and early enough. Try to finish dinner no later than 8 pm.
  9. Avoid fatty, oily and sugary foods as much as possible. Also avoid processed food. Instead, try to include more of low calorie and low carbohydrate food. Also, include lot of healthy snacks like fruits, buttermilk, salads, etc. Always have these healthy snacks on hand easily available so that you don’t end up eating junk.
  10. Invest in a weighing machine. Checking your weight every day will surely motivate you and will also help you to plan out your meals.

Our average weekday meal includes the following menu

  • Early Morning - A cup of milk without sugar
  • Breakfast – 2 Dosas or 2 Rotis or 2 Bread slices with some sidedish or omelette.
  • Mid-Morning – 1 cup of any fruit or 1 cup of buttermilk or coffee
  • Lunch – 1 cup Rice or 3 Chapattis or a sandwich with 1 cup of Vegetables and some protein like chicken, fish, soya or mushroom.
  • Evening Snack – Tea with ½ cup of snacks
  • Dinner – Soup or Salad or Pasta or 2 of any Roti varieties
  • On Sundays, we indulge in whatever we love and do not bother much about the calorie count.

Here are some recipes that can be helpful to make you dieting interesting with more varieties. Most of the recipes are dishes with high fiber content and low in calories. 

1. Low Fat Recipes


Pumpkin Soup Chicken Noodles Soup Chicken Noodles Soup Fenugreek Sprouts Soup Minestrone Soup
See more soup varieties...


Tricolour Fruit Salad
Cabbage Salad
Snakegourd Salad Cranberry Chiffon Salad
See more salad recipes...
Baked Corn Vadai Khaman Dhokla Broccoli Paratha Ragi Dosai Idli
Oats Idli Dosa Ragi Idiyappam Yogurt and Mixed Berry Parfait Yogurt and Mixed Berry Parfait Asparagus Stir Fry
Ragi Biscuit Beetroot Pomegranate Juice Aapam without coconut Aapam without coconut Roasted Lotus Seeds (Phool Makhana Namkeen) Roasted Lotus Seeds (Phool Makhana Namkeen)

2. Low Carbohydrate Recipes (Proteins,Salads,.. etc)


Avocado Salad Yellow Squash Raita
Cabbage Salad
Fresh Fig Salad
See more salad recipes...

Other Low-Carb Recipes

Microwave Garlic Broccoli Microwave Garlic Broccoli Steamed Broccoli Steamed Broccoli Broccoli Mezhukkupuratti Broccoli Mezhukkupuratti Chicken And Vegetable Saute Chicken And Vegetable Saute
Whole Roasted Chicken Whole Roasted Chicken Chicken Tikka Chinese Flavoured Fish Roast Scallion Chicken
Chicken Bartha Lemon Pepper Chicken Italian Baked Chicken
Pan Fried Chicken
Fish Cutlet Baked Fish Pan Seared Chicken Pan Seared Chicken Indian Style Omelette

3. High Fiber Recipes (Millets, Oats, Brown rice, Quinoa, Wheat etc)


Ragi Roti Ragi Roti Ragi Dosai Idli Ragi Idiyappam Ragi Biscuit
See more millet recipes...


Oats Soup Oats Idli Dosa Oats Kozhukattai Oats Bisi Bele Bath
See more oats recipes...

Other High Fiber Recipes

Whole grain Adai Chappatti/ Phulka/ Roti Pesarattu Indian Style Pasta
Grits/Rava Kichadi Rava Idli Kambu Choru Bajra Bhakri
Kambu Koozh Quinoa Pilaf

Popular Recipe Collections

Diet Recipes Broccoli Recipes

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Comments (1 - 30 of 46)

vashali   (September 3, 2015)
Hi can you please saugest me diet. Because I am dibatiec very high blood sugar my age is 37year
Dahlia (S.I.R. Author)   (September 4, 2015)
Hi Vashali, There is a separate page for diabetic recipes Please go through that.
salini   (September 3, 2015)
Hi i am salini,em 20 years old,my height is 5'2" and weight is 65 kgs,i eat 1cup of tea and 2 biscuits at brkfst,then 4 bread or 3roties,at lunch 4 cups of rice,fried veg,a main food lyk alu gobi and a chatni,at evng 1cup blck tea with 2 biscuits, finally at dinner 3roties with bengan or other some food.......want to reduce 10 kgs.......plz suggest daily food diet chart
Dahlia (S.I.R. Author)   (September 4, 2015)
Hi Salini,
I have given the diet chart that we followed while dieting above. Please go through it. All the best with your weight loss efforts.
DKB   (August 31, 2015)
Dahlia (S.I.R. Author)   (September 2, 2015)
Why do you need low fiber recipes?? These days all rice dishes, any breakfast made with rice flour or maida is low in fiber.
LHEI   (August 20, 2015)
Hello im lhei.... i want to loose my weight.... my height is 5"8 but my weight is 65 kilos ...i dnt know wat kind of diet food that i can eat everyday.... pls help me.... and my age is 30
Dahlia (S.I.R. Author)   (August 22, 2015)
Hi Lhei, My recommendation is to eat your regular food that you enjoy. Just eat in small portions to reduce the calorie intake. Also, do regular exercise.
Dahlia (S.I.R. Author)   (August 22, 2015)
Hi Lhei, My recommendation is to eat your regular food that you enjoy. Just eat in small portions to reduce the calorie intake. Also, do regular exercise.
Dahlia (S.I.R. Author)   (August 22, 2015)
Hi Lhei, My recommendation is to eat your regular food that you enjoy. Just eat in small portions to reduce the calorie intake. Also, do regular exercise.
deepak   (July 7, 2015)
hi, my name is deepak
n my hight is 5.8 and my age is 25 .
my weight is 92kgs how can I reduce my weight.
i m mango lover and my friend suggest to me for avoid mango.. wht shd i do.. pls help me
Dahlia (S.I.R. Author)   (July 7, 2015)
Hi Deepak, It is important to maintain the BMI within limits.... Try and reduce all junk food.... You can eat all fruits in moderate amounts.... Eat lots of fruits and vegetables.... Reduce the amount of fat and carbohydrate in your diet.... Combine it with regular exercise and reduce your weight little by little...
abhi   (May 30, 2015)
Hii..mi name is abhi..i m 19 yr old n mi weight is 49..n height 5'2" ..i wnt to reduce mi belly fat..whch is not appropriate for mi figure
Dahlia (S.I.R. Author)   (June 7, 2015)
Hi Abhi, Try reducing fatty food. At the same time, do belly exercises regularly.
jessica   (May 12, 2015)
heyy im jessica , my height is 5'7 weight 66.
I really wnt to lose ard 10 kgs in a month
but the question comes up how?
any suggestions plz :'(
Dahlia (S.I.R. Author)   (June 20, 2015)
Try a controlled healthy diet program with regular exercise.. Please make sure you do not go to any extreme...
Ahelper.   (July 2, 2015)
@the height of 5'7 the normal weight u need is 68.. and u r only 66. I don't think you need a diet..
Yashika   (April 17, 2015)

I reduced 10 kgs in 3 months though it is slow but still am able to maintain it.

The ideal diet to reduce weight is

Morning- Warm water with lemon and honey

Tea with less sugar and 2 Marie biscuit

Veg Sandwich without cheese or mayonnaise, use low fat butter or Pudina Chutni Or
Besan Chilla with Pudina Chutni Or
Upma/ Poha one bowl only Or
Idli/ Dosa with Chutni
with Fruit Juice or Skimmed Milk

In between meals
Nuts( No cashew nuts), fruits, Vege cracker biscuit (2).Popcorn without butter,Butter milk.

Quarter plate green salad (Cucumber, Tomatoes, Lettuce/ Cabbage,. beetroot) with dash of lemon juice and chat masala.
2 Roti/ 1 bowl brown rice, 1 bowl light dal/ 1 bowl vegetable with less oil, and curd or butter milk

Evening Tea with Marie/ Vege cracker buscuit.

Dinner before 8 PM.
Quarter Green salad plate or Chicken salad
Any Soup(Preferably vegetable soup)
1 Roti with very light vegetable( Bottle Gourd, Tori, Tinda)
Fruit plate (Papaya, berries,Apple) no banana, cheeku, grapes, mango.

*** You can have once in a week Bhelpuri, Golgappe.
***Dark chocolate twice in a week only 1-2 pieces
***Flavored yogurt once-in week


*** 30- 45 min. brisk walk daily
*** 3-4 lts water intake everyday
*** Eat nuts in moderate amount daily and drink 1 glass skimmed milk to maintain BP as many during diet have low BP.
*** eat less salt as it will lead to water retention in body
*** don't starve yourself, keep healthy snakes near
*** Buy weight scale and feel motivated to reach your goal

and the most important Keep smiling and feel beautiful.
Dahlia (S.I.R. Author)   (April 28, 2015)
Thanks Yashika for sharing your experience.
paramita   (May 17, 2015)
Thanks yashika
janki   (March 12, 2015)
hey how to weight loss within 15-day only .
Soumen Basu   (January 6, 2015)
Hello I am Soumen I am doing exercise 4 day in a week what food I should take in my dinner. I'm 5'4" & 80 kg.
shikha sharma   (April 19, 2015)
hii..firstly u should take ur dinner earlier as 7 pm ,2 chapati ,dal n salad ,avoid rice in dinner ...try it ,it's my personal experience
Subha   (November 29, 2014)
Hi am Subha, am reduced to stomatch fat, I have two children , proper exercise sms
Sarminhimu   (November 29, 2014)
The blog is really helpful, awesome and informative. The blog helps to lose bally fate for all people. I have same blog. If you want to visit, click the link
Taj   (September 16, 2014)
hi im taj im 18 years old my weight is 58 height 4.5 tel me how to loss my belly as wel as weight pls sugest me soon
Saritha   (September 11, 2014)
Hi myself age is weight 64 height is 5.4....I want to reduce my weight.and stomach fat...plz suggest some diet foods....
niro   (August 27, 2014)
hai im niro... after delivery my weight has been increased from 72kg to 88kg..
pls help me to reduce my weight...i feed my baby so i cannot follow the diet also... wat can i do?
srilatha   (August 6, 2014)
hi my age is 27 my weight is 75kg I reduce 15kg. I am house wife. daily morning tiffin one glass of milk and 6 Marie biscuits. 11'o' clock butter milk. lunch 2 pulka, carry, 1 cup of rice. evening lot of butter milk. night 2 pulkha. but i did not reduce my fat pls suggest the low calories food.
s.k.sharma   (August 24, 2014)
you just need to buy one pair best qlty shoe ,and strt jogng for 30 mint ,5 dys of week ,any time when you have relaxe time,but must take 75 grms cokd brown rice evry day

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