Healthy Diet 1.1
Monday
Breakfast: Protein Packed Paneer Paratha
Wheat flour dough filled with mashed paneer mixed with green chilies, coriander, cumin, and salt. Cooked on a tawa with ghee until golden brown.
Lunch: Masala Chana with Quinoa
Soft pressure-cooked chickpeas in a tomato-onion gravy with ginger, garlic, and spices, served with separately cooked quinoa for an extra protein boost.
Tuesday
Breakfast: Moong Dal & Paneer Cheela
Blended soaked moong dal with crumbled paneer and boiled, mashed potato, seasoned with salt, pepper, and hing. Cook thin cheela on a tawa.
Lunch: Palak Paneer with Mashed Spinach
Blanched and blended spinach cooked with lightly fried paneer cubes in a tomato-ginger-garlic gravy. Served with whole wheat roti.
Wednesday
Breakfast: Oats & Tofu Chilla
A smooth batter of oats and besan mixed with lightly sautéed and mashed tofu, cooked as a thin chilla on a tawa.
Lunch: Chole Masala with Mashed Chickpeas
Pressure-cooked chickpeas, lightly mashed and cooked in a tomato-onion gravy with ginger, garlic, and spices, served with brown rice.
Thursday
Breakfast: Sprouted Moong & Paneer Toast
Lightly sautéed mashed sprouted moong mixed with crumbled paneer and spices, spread over toasted bread.
Lunch: Soy Keema Curry with Mashed Veggie Boost
Rehydrated soy chunks crumbled and sautéed with tomato, ginger, garlic, garam masala and extra mashed veggies, served with whole wheat roti.
Friday
Breakfast: Protein Smoothie Bowl with Nuts & Seeds
A blend of Greek yogurt, banana, oats, and protein powder, served in a bowl topped with chopped almonds, walnuts, flax, and chia seeds.
Lunch: Masoor Dal & Spinach Cream Soup
Soft masoor dal blended with boiled spinach, seasoned with cumin and garlic, finished with a splash of lemon juice for a creamy soup.
Saturday
Breakfast: Eggless Protein Pancakes with Mashed Banana
A batter of besan, oats flour, mashed ripe banana, and protein powder cooked into golden pancakes on a tawa, drizzled with honey.
Lunch: Mixed Vegetable & Paneer Stir-Fry
Boiled and mashed potatoes, cauliflower, and cabbage stir-fried with paneer cubes, enhanced with soy sauce, ginger, garlic, and chilli flakes, served with brown rice or phulka.
Sunday
Breakfast: Protein Rich Besan Dhokla
A besan batter mixed with grated paneer or mashed tofu and ginger-green chili paste, steamed to perfection and tempered with mustard seeds and curry leaves.
Lunch: Chickpea & Spinach Curry with Mashed Texture
Pressure-cooked chickpeas combined with pureed spinach and cooked in a tomato-spice gravy, lightly mashed for a smooth texture, served with roti or brown rice.
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