Healthy Diet 2.0
Delicious. Protein-rich. Energetic.
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.
Lunch: Masala Chana with Quinoa
Soft pressure-cooked chickpeas in a tomato-onion gravy with ginger, garlic, and spices, served with 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; cooked as a thin cheela.
Lunch: Palak Paneer with Mashed Spinach
Blanched fresh spinach blended into a puree and 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, mashed tofu, cooked as a thin chilla on a tawa with extra spices.
Lunch: Chole Masala with Mashed Chickpeas
Pressure-cooked chickpeas, lightly mashed and simmered in a tomato-onion gravy with ginger, garlic, and spices, served with brown rice.
Thursday
Breakfast: Sprouted Moong & Paneer Toast
Mashed sprouted moong combined with crumbled paneer and spices, spread on toasted bread for a crunchy yet smooth start.
Lunch: Soy Keema Curry with Mashed Veggie Boost
Rehydrated soy chunks crumbled and sautéed with tomato, ginger, garlic, and garam masala along with extra mashed veggies, served with whole wheat roti.
Friday
Breakfast: Protein Smoothie Bowl with Nuts & Seeds
A protein-packed blend of Greek yogurt, banana, oats, and protein powder, 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, and 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 banana, and protein powder cooked into golden pancakes on a tawa and 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
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 simmered in a tomato-spice gravy for a smooth texture, served with roti or brown rice.
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