This video shows a weight loss recipe for Indian dinner or lunch. Two rotis and gobhi matar ki sabzi - only 250 calories. You can add yogurt also if you like.
I use a kitchen scale to measure the amount in grams and refer to MyFitnessPal and/or Factsecret.com to get the calories per gram.
If you are trying to lose weight by counting calories, you can eat anything as long as you stay in your calorie range. To figure out how many calories you need to lose weight, you can use online weight loss calculators. Basically you need to create a calorie deficit by burning more calories than you eat. Thank you!
