A balanced diet is crucial for overall health and weight management. Here’s a simple, balanced diet plan that can aid in weight loss while ensuring you get all the necessary nutrients.
Table of Contents
Breakfast:
Option 1: Oats Idli with Sambar
- Soak 1 cup of oats in water for 30 minutes, then grind to a smooth paste.
- Add 1/2 cup of semolina, 1/2 cup of curd, and some salt to the paste. Mix well and let it rest for 15 minutes.
- Pour the batter into idli moulds and steam for 10-15 minutes.
- Serve with homemade sambar.
Option 2: Moong Dal Chilla with mixed vegetables
- Soak 1 cup of moong dal overnight, then grind to a smooth paste.
- Add finely chopped onions, tomatoes, capsicum, and some spices to the batter.
- Pour a ladleful of the batter on a hot tawa and spread it evenly. Cook on both sides until golden brown.
- Serve hot with mint chutney.
Option 3: Green Smoothie
- Blend a handful of spinach, 1 apple, 1 banana, and 1/2 cup of almond milk until smooth.
- Pour into a glass and top with a spoonful of flaxseeds.
Mid-Morning Snack:
Option 1: A bowl of mixed fruit
Option 2: A cup of green tea with two whole wheat biscuits
Lunch:
Option 1: Quinoa Pulao
- Cook 1 cup of quinoa as per the instructions on the packet.
- In a pan, sauté chopped onions, tomatoes, carrots, peas, and bell peppers.
- Add cooked quinoa and some spices to the pan. Mix well and cook for a few minutes.
- Serve hot with a bowl of yogurt.
Option 2: Grilled Chicken Salad
- Marinate a chicken breast with olive oil, lemon juice, garlic, and some spices. Grill until cooked.
- Toss mixed salad greens, cherry tomatoes, cucumber, and grilled chicken in a bowl.
- For the dressing, mix olive oil, lemon juice, salt, and pepper. Drizzle over the salad.
Option 3: Multigrain Roti with a bowl of dal
- Mix equal parts of wheat flour, bajra flour, jowar flour, and ragi flour. Knead into a dough and make rotis.
- Cook 1 cup of toor dal with water, turmeric, and salt. In a separate pan, sauté onions, tomatoes, garlic, and spices. Add cooked dal to the pan and simmer for a few minutes.
- Serve hot with multigrain roti.
Evening Snack:
Option 1: A cup of herbal tea with a handful of roasted chana
Option 2: Sprouts Salad
- Toss a cup of mixed sprouts, chopped cucumber, tomato, onion, and coriander leaves in a bowl.
- For the dressing, mix lemon juice, salt, and pepper. Drizzle over the salad.
Dinner:
Option 1: Steamed Fish
- Marinate a fish fillet with lemon juice, garlic, and some spices. Wrap in a foil and steam until cooked.
- Serve with a side of sautéed vegetables.
Option 2: Vegetable Soup
- In a pot, sauté onions, garlic, carrots, tomatoes, and bell peppers. Add vegetable broth and bring to a boil.
- Blend until smooth and season with salt and pepper.
- Serve hot with a slice of multigrain bread.
Remember, a balanced diet combined with regular exercise is the key to healthy weight loss. So, try these recipes and go for your journey to a healthier you!
