Motivation - when cravings hit

 

Chickpea & Quinoa Summer Salad

Chickpea & Quinoa Summer Salad😍

Protein: ~18–20g per serving

Serves: 2

Ingredients:

👉1 cup cooked chickpeas (or canned, rinsed)

👉1/2 cup cooked quinoa

👉1/2 cup cucumber, chopped

👉1/2 cup cherry tomatoes, halved

👉1/4 cup red onion, finely chopped

👉1/4 cup bell peppers, diced

👉1/4 cup crumbled paneer or feta cheese (optional for extra protein)

👉2 tbsp fresh mint or coriander leaves

👉1 tbsp olive oil

👉Juice of 1 lemon

👉Salt and pepper to taste

(Optional: 1 tsp roasted cumin powder or chaat masala for an Indian twist) 

Instructions:

1. In a large bowl, mix quinoa and chickpeas.

2. Add all chopped veggies and herbs.

3. Drizzle with olive oil, lemon juice, salt, and pepper.

4. Toss gently and top with paneer or feta.

5. Chill for 10 minutes before serving for extra freshness.

🥳It’s light, cooling, protein-rich, and hydrating, perfect for staying full and refreshed without feeling heavy in the heat.

Moong Sprouts Salad with Mango & Peanuts

 

Moong Sprouts Salad with Mango & Peanuts 😍😍

Ingredients (Serves 2)

👉1 cup green moong sprouts (steamed lightly or raw if preferred)

👉¼ cup raw mango (peeled and finely chopped)

👉¼ cup cucumber (chopped)

👉¼ cup tomato (deseeded and chopped)

👉2 tablespoons roasted peanuts (crushed slightly)

👉1 tablespoon fresh coriander (chopped)

👉½ green chili (finely chopped, optional)

👉Juice of ½ lemon

👉Salt and pepper to taste

👉A pinch of chaat masala (optional)

Instructions

1. In a large bowl, mix moong sprouts, raw mango, cucumber, tomato, and peanuts.

   2. Add salt, pepper, and lemon juice. Mix well.

   3. Sprinkle chaat masala and garnish with coriander.

 4. Serve chilled or at room temperature.

Why it’s great:😍

This recipe is hydrating, light, and packed with micronutrients, making it ideal for cooling the body naturally in summer 🙌❤️

Different tikkis

Hara Bhara Walnut Kebabs 

Ingredients -
2 tsp oil
1 tsp cumin seeds
3-4 cloves garlic
1 inch ginger
2-3 green chillies
1 cup green beans, chopped
1/2 cup capsicum, chopped
1/2 cup green onions, chopped
Handful spinach, blanched
1/2 cup green peas, blanched
1/2 cup paneer, grated
2 medium potato, boiled & peeled
1 tsp red chilli powder
1/4 tsp turmeric powder
1 tsp coriander powder
1/4 tsp cumin powder
1/4 tsp garam masala powder
1/4 tsp amchur powder
Salt, to taste
2-3 tbsp walnuts, crushed
3 tbsp corn flour
1/4 cup bread crumbs
Oil, to pan fry

Heat oil in a pan. Add cumin seeds, garlic, ginger, green chillies and cook for a few seconds. Add in beans, capsicum, green onions and cook for 2-3 minutes.

Once it cools down, add everything in a blender with blanched spinach, blanched green peas and blend into a coarse paste.
Add in a bowl along with remaining ingredients and mix well. Shape into tikkis, add a walnut on top and pan fry from golden brown.

Veggie Loaded Sabudana Punugulu -

Ingredients-
1 carrot, grated and chopped
1 cup broccoli florets
1/4 cup green peas
1/2 inch ginger, peeled
1/4 cup roasted peanuts
1/2 cup coriander leaves
1-1/2 cups sabudana
1/2 cup yogurt
1/4 cup rice flour
Salt, to taste
Pepper, to taste
Chaat masala, to taste
Oil to pan fry

Instructions -
Rinse and soak sabudana in yogurt for 4-5 hours.
Now, Add carrot, broccoli, green peas, peanuts, coriander and ginger in a chopper and grind coarsely.
Add the coarsely ground mixture in soaked sabudana with salt, pepper, chaat masala, rice flour and mix well. Make small balls and pan fry using oil until crisp.

Mini Handvo

Ingredients -
1 cup rice
1/2 cup chana dal
1/4 cup toor dal
2 tbsp urad dal
1/2 cup yogurt
2 green chillies
1 inch ginger
Salt
1/2 cup water
1/4 cup lauki, peeled and grated
1/4 cup carrot, peeled and grated
2 tbsp walnuts, crushed
1/4 cup coriander leaves, chopped
1/4 tsp turmeric powder
1/2 tsp red chilli powder
1/4 tsp hing
1 tsp Eno

For tadka -
Oil
Mustard seeds
Sesame seeds
Curry leaves

Instructions -
Soak rice, chana dal, toor dal, urad dal, for 3-4 hours. Drain the water, and grind with yogurt, green chillies, ginger, salt and water into a smooth batter.
Add in a bowl, and add the veggies, spice powders and mix well. Add eno, mix and add in greased appe pan.
Add tadka ingredients and pour the batter. Cook until crisp and enjoy.

My Strong WHY for Exercising Every Day

I refuse to let my body become a prison. Every time I skip moving, my body stiffens, my energy drops, and simple actions feel heavier. This isn't just about weight — it’s about reclaiming my vitality, clarity, and ease of being.

I deserve to wake up each day without pain. I deserve a body that moves freely, that carries me to my dreams, to the people I love, to the adventures waiting for me.

Stretching, moving, and caring for this body isn’t a chore — it’s an act of gratitude for this life.

Every drop of sweat, every ache after a workout, is me choosing strength over stagnation, life over laziness, joy over discomfort.

Because when my body feels light, my mind feels light. When I move, my energy flows. And when my energy flows, I become unstoppable.

I owe this to myself. Not someday — but every day.

 I am in charge. Not my cravings. Not my habits. Me.

Protein rich diet

 Breakfast

1. Moong dal chilla (2 medium) – rich in protein and iron

2. Besan cheela (1–2 medium) with veggies – good source of plant protein

3. Paneer bhurji (½ cup paneer) – high protein

4. Sprouted moong salad (¾ cup sprouts) – loaded with iron and protein

5. Vegetable upma with peanuts (1 cup) – moderate protein, some iron

5. Ragi dosa (2 medium) – ragi is iron-rich

Lunch

1. Rajma (kidney beans) curry (¾ cup) with brown rice or quinoa

2. Chole (chickpeas) masala (¾ cup) with roti

3. Palak paneer (¾ cup) – spinach (iron) + paneer (protein)

4. Masoor dal (red lentils) (¾ cup cooked) with bhindi sabzi

5. Mixed dal khichdi (1 bowl) with a side of salad

6. Methi thepla (2 small) with curd

Dinner

1. Grilled or pan-cooked tofu tikka (100–150g tofu)

2. Chicken curry (if non-veg) (3–4 oz chicken) with sautéed greens

3. Stuffed methi or spinach paratha (1–2 small) with curd

4. Baingan bharta (½ cup) with dal and 1 roti

5. Paneer tikka (100g paneer) with veggie salad

6. Soya chunks curry (½ cup cooked soya chunks) with roti

How much to eat? (Approximate)

👉Protein: Aim for 20–30g protein per meal

👉Iron: Ensure at least 1 iron-rich food per meal

• Serving sizes:

• Dal/Sprouts/Legumes: ¾ cup cooked

• Paneer/Tofu: 100–150g

• Chicken/Fish (if eating): 3–4 oz cooked (about a palm size)

Daily Habit

Warm Up - Without any miss

set-1 one time

Cool Down

Will take you 15 mins only

Also 20gm protein in all meals

Daily walk 15 mins