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Quick, Healthy, and Delicious: 500-Calorie Indian Vegetarian Meals Plans

Posted on January 3, 2022 at 3:00 PM by Madhu Gadia

Quick, Healthy, and Delicious:
500-Calorie Indian Vegetarian Meal Plans



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Dear Friends, 

Wishing you a Happy and Healthy 2022

Do you make New Year’s resolutions? Although studies show that we are not very good at sticking to the resolutions, I still believe it is important to have a vision, some goals, or resolutions, as they set the preamble for change. The most common New Year’s resolutions include losing weight, exercising more, and eating healthier. If eating healthier is one of your goals this year, check out the meal plans below.

Meal Plans

Planning meals is one of the most important yet challenging jobs of maintaining healthful eating. For your convenience, I have planned two weeks of 500-calorie vegetarian meal plans. The recipes are from my two books, The Indian Vegan Kitchen and New Indian Home Cooking. These plans will help you get started and guide you to create your own variety of menus. Each recipe includes nutritional information.  

The meals plans are quick and easy – about 30 minutes to prepare.

500-Calorie Vegetarian/Vegan Meal Plans

You will find additional meal plans in each cookbook

Monitor Portions

The amount of food you eat, the portions, determine the total calories consumed. You can eat the most healthful food; low calorie, low fat, whole grain, etc. but the portions are still critical. To get started a simple food scale and measuring cups are helpful. Enjoy and savor the food. 


Check out these additional meal plans and recipes:

Meal Plan 1 

Toor Dal (Pigeon Peas) – 1 cup

Mixed Vegetables – 1 cup

Basmati Rice – ¾ cup


Toor Dal     


Meal Plan 2

Black-Eyed Peas and Potato Curry – 1 ½ cup

Cauliflower Stir-Fried Salad – 1 cup

Whole Grain Bread or Naan (purchased) – 2 oz


Meal Plan 3 

Quick Rajma (Kidney Beans) – 1 cup

Tomato Cucumber Tomato Salad – 1 cup

Brown Basmati Rice – ½ cup
(page 140, The Indian Vegan Kitchen)



Enjoy Happy Healthy Living!

Madhu Gadia

P.S. Thank you for supporting me in 2021. Jolie Cooks with Madhu was the highlight of the year. Looking forward to sharing more recipes and fun projects with you in 2022.  

Categories: Blog Articles

I love indian cousine specialy if it is vegetarian....!
carmen delmaire | 1/22/22 at 12:02 PM
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