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This article by Dr Michael Mosley explains it all. Which oils are best to cook with? - http://www.bbc.co.uk/news/magazine-33675975
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Breakfast. Shakshuka. Peppers, half a tin of ratatouille, eggs, parsley and smoked paprika. Only around 260 calories and yummy. https://flic.kr/p/zffJJy
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Matar Tofu- substitute firm tofu for paneer. Lose the excess oil and cream from this recipe and it ia a winner. http://sinfullyspicy.com/2015/04/30/matar-paneer/
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It is easy. Just follow the tips above. It is the oil，ghee and coconut milk/cream that add calories- go easy on them. I make veggie dishes and daal all the time with little fat. Try Pinterest for inspiration.
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www.healthaliciousness.com/articles/food-sources-of-potassium.php Mushrooms, white beans etc. I am always way under too.
