Dt. Natasha Mohan
Dietitian Natasha Mohan is one of the most influential and renowned nutritionist and dietitian, with over 3 Million Followers on YouTube and 200+ Million Views and with 10+ Years of Experience. Dietitian Natasha Mohan is a transformation expert, Motivational Speaker and Lifestyle Expert. She has touched million of lives. She specializes in Therapeutic Diets Like, PCOS/PCOD, Thyroid, Diabetes, Cholesterol, Blood pressure, and other lifestyle disorder.
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Healthy recipes for easy & nutritious meals
Healthy Recipes – Easy & Nutritious Meals for a for lifestyle
If you are eating healthy meal or adding healthy recipes in your life, it doesn’t mean that you have to spend hours in the kitchen or you have to remove your favourite Flavors. With some little creativity, you actually can enjoy delicious and quick healthy meals that help to nourish your body and support your fitness goal. If you want to have an energizing breakfast, perfect lunch or dinner. These healthy Indian recipes will give you both simple and lots of taste. You can take like fresh vegetables, proteins and healthy fats so you can fuel your body in right way. These recipes are help you with weight management for your body and improve your digestion.
Healthy Breakfast Recipes for Busy Mornings
Here are best recipes for your morning.
Banana Oats Smoothie
A powerful breakfast which is rich in fiber, protein and potassium as well that help to keeps you full for longer period of time.
Ingredients:
- ½ cup rolled oats
- 1 banana
- 1 cup milk
- 1 tbsp honey
- ¼ tsp of cinnamon powder
Method:
Blend all the ingredients in mixer and enjoy your smoothie with mix of nuts
Avocado Toast with Egg
It is a perfect combo of healthy fats, fiber and protein which helps in your muscle recovery and your digestion.
Ingredients:
- 1 slice bread
- half avocado
- 1 egg which you should boil it
- Salt, pepper, and chili flakes to taste
Method:
You have to mash the avocado on to bread then top with sliced egg and season. You can Enjoy your quick and nutritious breakfast.
8 Quick Indian Breakfast Ideas Under 300 Calories
- Vegetable Poha
It is an Indian breakfast which is made with rice, onions and peas. It is rich in iron and fiber which helps in your digestion and boost your energy. - Upma With Vegetables
It is south Indian favourite meal which made which sooji and mixed veggies. It is filling but low in calories which making it perfect for weight loss journey. - Sprout Salad
It is high in protein, fiber and antioxidants which helps to keeps you light but energized. It is made with sprouted moong dal with mix of tomatoes, onion and cucumber with lemon juice and salt. - Moong Dal Chilla
It is high in protein and fiber. It is made which moong dal which is ideal for weight loss. - Oats And Apple Smoothie
It is best smoothie which is made with oats, apple, milk and honey. This smoothie which boosts your metabolism and helps to keeps you satisfied till the lunch. - Idli With Sambar
It is a classic South Indian dish which has protein and very easy to digest. It is great breakfast for a healthy start to the day. - Sweet Potato Hash
It is made with cook diced sweet potatoes with onion, cumin and turmeric. It has fiber which help in your digestion and also help in your weight journey. - Besan Pancake
It is made from besan with onions, tomatoes and spices. It is cook like a pancake but it is quick, tasty and high in protein.
High Protein Breakfast Options for Weight Loss
A high protein breakfast is one of the best ways to boost your metabolism, reduce your cravings and stay full for longer period of time. Protein will help you to build muscle mass and reduce fat in your body. If you want to take Indian Flavors, then these high protein breakfast options are best for those who want to lose weight while enjoying delicious and satisfying meals.
- Moong Dal Chilla
It has low carbs and rich in protein because of that it will keeps you full for longer period of time and also help to repair your muscle. If want to make it then you have to take soaked moong dal, onion, green chili, coriander and salt. After taking all the ingredients blend them and mix with veggies and spices. You should cook it like a pancake, and you should take a nonstick pan. - Paneer Bhurji
It has protein and calcium which is perfect for vegetarians. If you want to make Panner Bhurji then take paneer, onions, tomatoes and spices. After taking all the ingredients sauté onions and tomatoes in mustard oil then add paneer and cook it for 5 minutes. - Curd With Chia Seeds And Nuts
It is a zero breakfast which has probiotics, omega-3s and protein. We can say that it is great for your gut health and your fat loss journey. For making it you have to take curd, chia seeds, almonds, walnuts and honey. After taking all the ingredients take curd and mix with chia seeds then top with chopped nuts and drizzle with honey for sweetness if you want to. - Egg And Vegetable Scramble
You should know that eggs are a classic high protein breakfast food which helps to keeps you energized and satisfied for longer period of time. If you want to make it you should take two eggs, onion, spinach, capsicum and tomato. After taking it scramble the eggs and sauté with veggies. You can season it with pepper and herbs. - Quinoa Upma
It is a complete protein which contain all nine essential amino acids. If you want to make a Quinoa Upma then you should take Quinoa, mustard seeds, curry leaves, onion and mixed vegetables. After taking all the ingredients, you should cook the quinoa then mix it with sautéed spices and veggies for a healthy twist on traditional upma which have a great taste as well. - Protein Oats Smoothie
It is perfect breakfast for those who have a busy morning because it is quick, filling and also have lots of nutrients. If you want to make it you should taking oats, milk, banana and a scoop of protein powder. After taking it, all the ingredients then blend it until smooth and creamy.
Smoothies & Oats Bowls for a Fresh Start
- Banana Oats Smoothie
It is the best drink for morning because it has potassium, fiber and healthy carbs which help your digestion and boost your energy. If you want to make it then you should take half cup oats, 1 banana, 1 cup milk, 1 tsp honey and cinnamon. After taking all the ingredients blend. Now you can enjoy fresh smoothie. - Berry Yogurt Smoothie Bowl
It has antioxidants and probiotics which it best for your gut health and help to glow your skin. If you want to make it so you should take ½ cup Greek yogurt, ½ cup berries, 1 tsp chia seeds and small amount of honey. After that take yogurt and berries in blender and blend it then pour into a bowl then you can top with chia seeds and sliced fruits.
Oats with Chia seeds and Almond
This smoothie has fiber, protein and omega-3 which help you to repair your muscle.
- ½ half cup rolled oats
- 1 cup of milk
- 1 tsp of chia seeds
- 4 –5 almonds
- Natural sweeteners honey
Methods
- Combine everything in a jar and blend it in mixer
- Refrigerate overnight and enjoy cold in the morning.
Apple Oats Bowl
It is perfect for a morning breakfast.
- ½ half cup of oats
- 1 cup of milk
- 1 medium size apple
- ¼ tsp of cinnamon powder
Method
- Roast oats and mix with milk
- Cut apple into slices and add it with milk and oats.
- Sprinkle cinnamon powder and end it by adding seeds and nuts and enjoy it.
Healthy Lunch Recipe for Weight Loss
Light & Nutritious Lunch Recipes for a Healthy Day
Panner and veggie wrap
Ingredients
- 1 whole wheat roti
- 100 g paneer
- ½ onion
- ½ capsicum
- ½ carrot
- ½ tomato and chopped it
- 1 tsp mustard oil
- Take 1 tbsp hung curd
- Take 1 tsp lemon juice for tangy flavour
- Take ¼ tsp cumin powder
- ¼ tsp black pepper
- Salt to taste
- Take Fresh coriander leaves
Method
- Prepare The Filling:
Take mustard oil and heat it then adds some onions, capsicum and carrots and sauté them for 2 minutes until it gets tender but still crunchy - Add Paneer And Spices:
Mix it with paneer, cumin powder, pepper and salt. Stir it for 2–3 minutes until the paneer is got his lightly golden colour. - Assemble The Wrap:
Take a roti and spread a thin layer of curd. Then add paneer filling with tomatoes and coriander with 1 tsp of lemon juice. Your wrap is ready to enjoy
Balanced meal ideas with protein, fiber & vitamins
Ingredients
- 1 cup red masoor dal
- 1 medium sweet potato
- 1 onion
- 2 tomatoes
- 1 tsp ginger garlic paste
- 1 tsp coconut oil
- ½ tsp cumin seeds
- ½ tsp of turmeric powder
- 1 tsp coriander powder
- ½ tsp garam masala
- 1½ cups water
- Salt to taste
- You can take Fresh coriander leaves for garnish
Method
- Prepare the base:
Heat oil then adds cumin seeds. After that add onions and sauté until it gets golden brown. - Add tomatoes and spices:
Stir in ginger-garlic paste with tomatoes and spies and cook it until tomatoes become soft then blend it with other veggies. - Add lentils and sweet potato:
Add masoor dal and sweet potatoes with water and cover them and let it cook for 25 – 30 min for better softens
Meal Prep Tips for Office Lunch Boxes
- Plan your weekly menu in advance because it helps to track your meal.
- Use compartment lunch boxes because you can manage more than one portion on your lunch
- You should pack fresh fruits separately.
Healthy Snack Recipes for Midday Cravings
Guilt free snack recipes to curb hunger
1. Roasted chickpeas
It is tuna salad for weight loss which contain no
Ingredients:
- 1 cup boiled chickpeas
- 1 tsp coconut oil
- ½ tsp red chili powder
- ½ tsp cumin powder
- Salt
Method:
- Pre heat your oven to 200°C.
- Then remove all water from boiled chickpeas and you should take clean clothes.
- After that you should toss them in coconut oil, salt, red chili powder and cumin powder.
- When you done with that then spread all the ingredients on a baking tray.
- After that roast it until it gets crispy.
- Let it cool and have this without guilt.
2. Apple Slices with Peanut Butter
Ingredients:
- 1 apple
- 1 tsp peanut butter
- Chia seeds optional
Method:
- First you need to slice the apple then you should spread peanut butter on top of the apple.
- After that you can add chia seeds for crunchy flavour, but it is optional.
Evening Snack Ideas for Weight Loss
- Fruits bowl
- Roasted makhana veggie sticks with banana peanuts butter
- Oats energy balls
- Apple cinnamon slices
- Whole wheat vegetables wrap
- Green smoothie
High Protein Healthy Dinner Recipe
High Protein Indi a Dinners for Muscle Recovery
Grilled tandoori paneer
Ingredients:
- 150g paneer
- ½ cup cooked quinoa
- ½ cup bell peppers
- ½ onion
- 1 tbsp curd
- 1 tsp ginger garlic paste
- ½ tsp turmeric powder
- ½ tsp chili powder
- ½ tsp cumin powder
- ½ tsp garam masala
- 1 tsp coconut oil or mustard oil
- Salt according to taste
Method:
- You should take a bowl and mix curd with ginger-garlic paste and all spices then add paneer. After that marinate it for 20 minutes.
- Heat the oil in a grill pan and then cook the paneer and veggies until it gets golden brown in colour.
- You should serve it with quinoa.
Low carb meal options for night
- Grilled Fish with Steamed Veggies
- Moong Dal Soup
- Tofu & Broccoli Stir Fry
- Stir Fried Paneer with Vegetables
Healthy Dessert Recipes Without Sugar
Guilt-Free Dessert Recipes for Sweet Lovers
- Banana Oat Cookies
It has fiber and great for quick sweet cravings. If you want to make it take bananas, rolled oats, dark chocolate chips and cinnamon. Mash bananas and mix with oats and cinnamon then add chocolate after that bake it at 180°C for 15 minutes. - Coconut Energy Balls
It has fiber and healthy fats which is perfect post meal treat. If you want to make It then you should take coconut, oats, dates and almond butter. After you should blend or roll into small balls and refrigerate for 30 minutes. Now you can enjoy.
Healthy Baking Ideas for Weight Watchers
- You can use natural sweetener like dates or honey because it helps in your weight management
- You should choose mashed banana for a lighter texture because it best for your healthy meal.
- You should choose whole grain because it has more fiber and nutrients which helps in your digestion.
There are multiple breakfast indian option like poha, upma and besan chilla you can also add some other on the basis of your environment.
Your lunch should include good amount of nutrients and fiber in your meal like roti, sabzi, dal and rice which helps you to regain energy to work for whole day.
For healthy evening you can eat roasted chana and makhana that will help you to reduce crave and prevent overeating at night.
Nighttime our body become slow, so we need to eat something that is easy to digest light on stomach to digest food effectively there are multiple recipe idea for dinner for weight loss.
Yes, but occasionally you can choose some small portions of healthy desserts like fruit yogurt, dark chocolate and jagger based sweet but avoid processed sweet.
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Breakfast Recipes
Breakfast Recipes
Breakfast Recipes
