As we already discussed earlier. Numbers are the key. We count calories for every recipe posted here. I try to add nutritional value for the things I know. I look forward for some comments to improve.
I fast on Sundays and Wednesdays. Choose any two days in the week. Try to choose busy days as you tend to be busy and don't think about the hunger pangs. You have to skip one meal, either breakfast or lunch or dinner to give starving period of 12 hours twice. Personally, I reserve my calories for one big meal in the evening. I skip both breakfast and lunch and have 500 calorie dinner. Choose which is suitable for you.
1 .Start your day with a lukewarm Honey water. 2 tsp is 30 calories. Honey helps you not to feel hungry for a long time.
Ragi flour or finger millet is very rich in calciuim and iron. Try to include it in your daily diet. It makes you feel full for a longer time. It is recommended for diabetic patients and also it is rich in calcium it is good for bones. The nutritional chart with details if you are keen to know more about it.
http://vegweightlossdiets.com/good-diet/ragi-flour-nutritional-value-and-benefits/
In the flour I brought the calories are 336 cal for 100 gms. Let us follow this count.FYI Sprouted ragi flour is available in stores. I use normal ragi flour. It is available in Indian stores.
2. Ragi flour or Finger Millet dosas ( French crepes) for breakfast
Ingredients
50 gms for women is roughly two table spoon of flour 168 cal
80 gms for men is 268 cal
1 green chilli or according to your taste 2 cal
A bunch of mint leaves 6 cal
cumin seeds a pinch 3 cal
salt to taste
thinly sliced onion, grated ginger,1 grated carrot, 1 grated beet root add as topping.
Grind green chilli, mint leaves with cumin and add to the flour. Take a non stick tawa and make dosas. Add toppings according to your choice. We are not using oil for this recipe.
I am sharing this amazing you tube video of making ragi dosa from Guru's channel.
I am just omitting the coconut part for the fast day and for the numbers sake. It can be made on regular days.
100 gms chillies are 40,
" onions are 40
" carrots are 40
" beetroots are 37
3.Eat a clementine orange ( small ) 35 calories with your breakfast or fruit of your choice. Avoid sugary fruits like pine apple.
4. Dinner..Amaranth delight
Amaranth is so good and very high in nutritional value. It is so easily available in India. It is called thotakura in telugu, dantinsappu in kannada, dantukeere in tamil. 100 gms of amaranth is just 23 calories. It is better than spinach and used extensively in Indian cuisine. Spinach can be replaced. Any colour of amaranth will do for this recipe. It is traditionally made with tour dal. We try to make it nutitionally rich so we cook it faster
200 gms of amaranth leaves 46 calories
1 Onion 7 calories
4 to 5 green chillies 10 calories
1 table spoon of masoor dal (orange lentils) or moong dal ( yellow lentils)30 calories
1 spoon oil 30 calories
2 big or 6 small garlic cloves 10 calories
1 tsp mustard seeds 3 calories
1 tsp cumin seeds 3 calories
1 spoon chilli powder
salt to taste
Soak the dal for 10 minutes. Wash and cut the amaranth leaves. take a cooking bowl. Add leaves, half an onion, half of the garlic, soaked dal and cook it covered for 2 minutes. Amaranth leaves water. Squeeze the water out and proceed to season it mustard and cumin, the other half of the onion and garlic, green chillies ,the other half onion,garlic, and add chilli powder. The whole procedure shouldn't take more than 3 minutes. That way it doesn't lose some of the valuable nutrients.
Don't throw the water out. Traditionally it is made into bassaru or a soup . If you can drink it, drink it or mix with chapati following day keeping in the refrigerator.
End the day with a glass of very light butter milk. Half cup of cucumbers and half a carrot.
Add a fruit every day. It is like giving natural sugar to the body and reduces the psychological cravings for sugar.
Honey water 30 cal
Ragi dosa 200 *with toppings
Fruit 90 *Banana * maximum cal ..clementine has fewer cal
Amarath delight 136
Butter Milk 40 *Very thin consistency and only a glass
cucumber and carrot 7
Total Count is 500 cal for women and 600 for men.
If clementine is taken, eat half a carrot more. The whole plan is within 500 calories.
Hope this helps you. Coming out with more meal plans. Any types of permutations and combinations can be taken.
Happy Fasting.
I fast on Sundays and Wednesdays. Choose any two days in the week. Try to choose busy days as you tend to be busy and don't think about the hunger pangs. You have to skip one meal, either breakfast or lunch or dinner to give starving period of 12 hours twice. Personally, I reserve my calories for one big meal in the evening. I skip both breakfast and lunch and have 500 calorie dinner. Choose which is suitable for you.
1 .Start your day with a lukewarm Honey water. 2 tsp is 30 calories. Honey helps you not to feel hungry for a long time.
Ragi flour or finger millet is very rich in calciuim and iron. Try to include it in your daily diet. It makes you feel full for a longer time. It is recommended for diabetic patients and also it is rich in calcium it is good for bones. The nutritional chart with details if you are keen to know more about it.
http://vegweightlossdiets.com/good-diet/ragi-flour-nutritional-value-and-benefits/
In the flour I brought the calories are 336 cal for 100 gms. Let us follow this count.FYI Sprouted ragi flour is available in stores. I use normal ragi flour. It is available in Indian stores.
2. Ragi flour or Finger Millet dosas ( French crepes) for breakfast
Ingredients
50 gms for women is roughly two table spoon of flour 168 cal
80 gms for men is 268 cal
1 green chilli or according to your taste 2 cal
A bunch of mint leaves 6 cal
cumin seeds a pinch 3 cal
salt to taste
thinly sliced onion, grated ginger,1 grated carrot, 1 grated beet root add as topping.
Grind green chilli, mint leaves with cumin and add to the flour. Take a non stick tawa and make dosas. Add toppings according to your choice. We are not using oil for this recipe.
I am sharing this amazing you tube video of making ragi dosa from Guru's channel.
I am just omitting the coconut part for the fast day and for the numbers sake. It can be made on regular days.
100 gms chillies are 40,
" onions are 40
" carrots are 40
" beetroots are 37
3.Eat a clementine orange ( small ) 35 calories with your breakfast or fruit of your choice. Avoid sugary fruits like pine apple.
4. Dinner..Amaranth delight
Amaranth is so good and very high in nutritional value. It is so easily available in India. It is called thotakura in telugu, dantinsappu in kannada, dantukeere in tamil. 100 gms of amaranth is just 23 calories. It is better than spinach and used extensively in Indian cuisine. Spinach can be replaced. Any colour of amaranth will do for this recipe. It is traditionally made with tour dal. We try to make it nutitionally rich so we cook it faster
200 gms of amaranth leaves 46 calories
1 Onion 7 calories
4 to 5 green chillies 10 calories
1 table spoon of masoor dal (orange lentils) or moong dal ( yellow lentils)30 calories
1 spoon oil 30 calories
2 big or 6 small garlic cloves 10 calories
1 tsp mustard seeds 3 calories
1 tsp cumin seeds 3 calories
1 spoon chilli powder
salt to taste
Soak the dal for 10 minutes. Wash and cut the amaranth leaves. take a cooking bowl. Add leaves, half an onion, half of the garlic, soaked dal and cook it covered for 2 minutes. Amaranth leaves water. Squeeze the water out and proceed to season it mustard and cumin, the other half of the onion and garlic, green chillies ,the other half onion,garlic, and add chilli powder. The whole procedure shouldn't take more than 3 minutes. That way it doesn't lose some of the valuable nutrients.
Don't throw the water out. Traditionally it is made into bassaru or a soup . If you can drink it, drink it or mix with chapati following day keeping in the refrigerator.
End the day with a glass of very light butter milk. Half cup of cucumbers and half a carrot.
Add a fruit every day. It is like giving natural sugar to the body and reduces the psychological cravings for sugar.
Honey water 30 cal
Ragi dosa 200 *with toppings
Fruit 90 *Banana * maximum cal ..clementine has fewer cal
Amarath delight 136
Butter Milk 40 *Very thin consistency and only a glass
cucumber and carrot 7
Total Count is 500 cal for women and 600 for men.
If clementine is taken, eat half a carrot more. The whole plan is within 500 calories.
Hope this helps you. Coming out with more meal plans. Any types of permutations and combinations can be taken.
Happy Fasting.
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