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Ingredients: 20 grams of chana. 20 grams of ragda. 30 grams of moong. 30 grams of mat. 1 medium onion. 1 large tomato. 1 tsp of ginger garlic paste. 2 tsp of coriander powder. 3 tsp of chilli powder. Salt to taste. 1 tbsp of oil. 1 bay leaf. A small piece of cinnamon. Directions: In a cooker, add 1 tbsp of oil, add akha garam masala, add sliced onion, sauté it once the onion is soft, add ginger garlic paste. Add the soaked sprouts to the cooker and add coriander powder, chill

Ingredients: 20 grams of masoor dal. 30 grams of tuwar dal. 1 medium tomato. 5 garlic cloves. 2-3 curry leaves. 1 tsp of cumin seeds.  2 green chillies. 1 tbsp of oil. Directions: In a cooker, add the above-mentioned dals, tomatoes, salt and turmeric. Once done, mash it well. In a pan, add oil, let it heat, then add 1 tsp of cumin seeds, let it flutter, then add chopped curry leaves, chopped green chillies, and lastly add finely chopped garlic. Add this bagar, in a cooked and

Ingredients: 1 katori of plain makhana. 1 katori of kurmure. 5-6 peanuts. a handful of roasted chana. 1/4 tsp of turmeric. Salt to taste. Directions: In a kadai, add 2-3 drops of oil and brush the oil over the kadai. Add 1/4 tsp of turmeric and salt. Add first peanuts and chana, then add makhana, let it roast on low flame, and in the end add kurmure. Your evening crunchy snack is ready. ENJOY WITH TEA OR COFFEE

Ingredients: 1 packet of shirataki noodles [any brand]. 1/4 of a cabbage sliced. 1/2 carrot sliced. 1/2 red and yellow bell pepper each. 1 egg white. 5-10 garlic cloves. 100 grams of boneless chicken. Salt to taste. 1/4 tsp of black pepper. 1-2 tsp oil. Directions: Empty the shirataki noodles in a strainer, wash them thoroughly, and keep aside. In a wok, add 1-2 tsp of oil, add chopped garlic, and stir-fry it. Once the garlic turns soft or a little brown, add sliced cabbage,

Ingredients: 250 grams of boneless chicken. 2 garlic cloves chopped . 2-4 drops of soy sauce . 1 tsp of ginger garlic paste . 1/2 lemon juice . 1 green chilli . Salt to taste. 1/2 tsp of black pepper powder. 3 tbsp of curd. A small bunch of coriander leaves. Directions: 1. Take coriander, curry, and green chilli, and make a paste. 2. ⁠250 of boneless chicken, slice it thin (this will make the chicken soft and juicy). 3. ⁠Add 2 chopped garlic cloves, ginger garlic paste, lemon

Ingredients: 150 ml of low-fat milk. 5 tsp/10grams of chia seeds. 1 mango. 1/2 scoop of iso-whey protein. 1 tbsp of pumpkin seeds. 1 tbsp of flaxseeds. Directions: In a blender, add 150 ml of milk, 2-3 slices of mango, and 1/2 scoop of iso-whey protein powder. Pour it into a bowl, and add 10 grams of chia seeds. mix it with a spoon and store it in refrigerator. Next day, add chopped mangoes, pumpkin seeds, and flaxseeds. Enjoy!

Ingredients: 5-6 spinach leaves. 2 tbsp of gram flour/besan. 1 whole egg. 2 garlic. Salt as per taste. 1 katori of mixed veggies- capsicum, carrot, onion and corn. Chicken boneless-50 grams/paneer-30 grams. Directions: In a mixture, add spinach leaves, besan, salt, one whole egg and garlic. Blend it to make the paste not very runny, add water and adjust the consistency like dosa. In a non-stick pan, brush oil and pour a ladle of batter and make a chilla. In the non-stick pan,

Ingredients: Oats - 2 tbsp. Unsweetened cocoa powder [optional] - 1 tsp. Honey / date puree [optional] - 1 tsp. Soaked chia seeds - 2 tsp. Skim milk - 1 glass. Coffee powder - ½ tsp. Apple / any seasonal fruits - ½ katori. Directions: Add all the ingredients together in a bowl and mix them well. Transfer it to a jar and refrigerate overnight. Next morning, stir up the mixture, top it off with chopped apples/ fruit, and enjoy while it's chilled!

Ingredients: Cooked quinoa [10 gms]. Boneless chicken [100 gms]. Iceberg- 4-5 leaves finely chopped. Boiled corn 3-4 tbsp. Tomato 1 medium-sized. Cucumber 1 whole, finely chopped. Red leaf lettuce, 4 leaves, finely chopped. Parsley 1-2 stems. Greek yogurt- 30 gms. Milk 2-3 tbsp  Oil- 1-2 tsp 5-10ml. Directions:​ Marinate the Chicken with ginger garlic paste, salt, and pepper.​ Drizzle oil in the pan and grill the chicken. Assemble all the veggies in a salad bowl. For dressin

Ingredients : 6-7 medium-sized strawberries. 1 medium-sized banana- can add 1/2 tsp of honey. Chia seeds 2-3 tbsp. Muesli- sugar-free- 1-2 tbsp. Low-fat milk- 100 ml. Directions: ​ Take 100 ml of low-fat milk, add 3-4 medium chopped strawberries, a medium banana [can use 1/2 tsp of honey instead], and 2-3 tbsp of chia seeds, blend it in a blender. Refrigerate it overnight. Add 3 sliced strawberries, 1-2 tbsp of blueberries or mulberries, and 1-2 tsp of muesli  ENJOY!

If you’ve been sticking to your nutrition plan for a week or more, you’ve probably already started thinking about a cheat meal. Let’s be honest—most of us start craving one the moment we eat our first piece of broccoli. A cheat meal can  work in your favor—but only if done right. Without some boundaries, it’s easy to undo a whole week’s progress in just one night. Here’s how to enjoy a cheat meal without losing momentum : First Things First: A Cheat Meal Is Not a Reward Eatin

Everybody wants to eat healthy — until 4 PM hits. That’s when the snack monster takes over. You’ve packed a salad, promised yourself “just green tea,” but somehow… that office samosa or chocolate muffin wins (again). Let’s be honest: every adult who’s ever tried to eat healthy has lost the plot when it comes to snacking. And what’s worse? Some think skipping meals altogether is the answer. But here’s the kicker — starving yourself doesn’t help you lose weight faster. In fac

The monsoon month of Shravan fasting has arrived—a time when millions in India observe Sawan Somwar Vrat in devotion to Lord Shiva. While tradition matters, it’s equally important to balance devotion with well-being, especially since monsoon lowers our digestivefire (Agni). This guide blends ancient wisdom with modern nutrition, so your Shravan fast nourishes body, mind, and spirit. Why Shravan Fasting Matters Supports gut health by giving your digestive system a much-needed

Lack of sleep is one of the major causes for obesity and Type II diabetes, and we are just scratching the surface. A recent study at the University of Leeds showed that participants with disrupted sleep had higher blood glucose levels even when they did not make any changes to their diet. This brings focus on much debated topic in modern health and lifestyle: SLEEP. The modern industrialized world has discarded sleep, and it is synonymous with laziness. The quest for high pro

A balanced diet should have all nutrients in right proportions and with the popularity of good and bad diets some nutrients are considered unhealthy for us so we omit them from our diets without thinking much. Fats and their role in the body are commonly misunderstood mainly because our body uses them as energy reserves, which are often necessary. The abundance of food in today’s world has led to a stage where we are rarely hungry enough or far enough away from food for our b

When it comes to losing weight, there are two kinds of factors  at play: ✅ Things you can control ❌ Things you cannot control You can’t control  your age, genetics, or how your body naturally stores fat. But you can control  your habits—like what you eat, how much you move, how well you sleep, and how you handle stress. The key to healthy and lasting weight loss isn’t crash diets or extreme workouts. It’s about building small, simple habits  you can stick to for life. These s

Abdominal obesity is widespread in India, particularly noticeable in corporate districts where it’s common to see a bulge above the belt. Unlike general obesity, this condition may not always reflect in Body Mass Index (BMI), as even individuals with a healthy BMI can have excessive abdominal fat. A more accurate measure for this type of obesity is waist circumference and waist-to-hip ratio. Abdominal obesity is associated with several serious health risks, including cardiova