7 healthy and delicious dinner recepies

 

Here are 7 healthy and delicious dinner recipes that are easy to prepare and full of nutrients. They're ideal for weight management, digestion, and overall well-being.

---

🥗 1. Quinoa Vegetable Stir Fry

Ingredients:

• 1 cup cooked quinoa
• 1 tbsp olive oil
• 1 cup mixed veggies (broccoli, bell pepper, carrot, beans)
• 1 tsp soy sauce
• Garlic, salt, pepper to taste

Method:

1. Heat oil in a pan, sauté garlic.
2. Add veggies, stir-fry for 3–4 mins.
3. Add cooked quinoa and soy sauce.
4. Toss everything and cook for 2 mins.

---

🍲 2. Moong Dal Khichdi

Ingredients:

• ½ cup yellow moong dal
• ½ cup rice
• Chopped spinach, carrot, peas
• Cumin seeds, turmeric, salt
• Ghee or oil

Method:

1. Wash dal and rice. Sauté cumin in ghee, add vegetables.
2. Add dal, rice, turmeric, salt, and 3 cups water.
3. Pressure cook for 2–3 whistles.

---

🥬 3. Palak Tofu Curry

Ingredients:

• 1 bunch spinach (palak)
• 100g tofu (cubed)
• Onion, garlic, ginger
• Spices: cumin, turmeric, garam masala

Method:

1. Blanch and blend spinach.
2. Sauté onion, garlic, and ginger.
3. Add tofu and spinach puree, cook 5–7 mins.

---

🥣 4. Oats Vegetable Soup

Ingredients:

• 2 tbsp rolled oats
• Mixed vegetables (beans, corn, carrot)
• Black pepper, salt, water

Method:

1. Roast oats, add chopped veggies and water.
2. Cook until soft, season with salt and pepper.

---

🥗 5. Chickpea Salad

Ingredients:

• 1 cup boiled chickpeas
• Chopped onion, tomato, cucumber
• Lemon juice, salt, chaat masala

Method:

1. Mix all ingredients in a bowl.
2. Garnish with coriander and serve chilled.

---

🐟 6. Grilled Fish with Veggies

Ingredients:

• 1 fish fillet (like salmon or rohu)
• Lemon juice, garlic, pepper
• Steamed broccoli, zucchini, beans

Method:

1. Marinate fish with lemon, garlic, and pepper.
2. Grill for 8–10 mins. Serve with steamed veggies.

---

🫓 7. Multigrain Roti + Lauki (Bottle Gourd) Sabzi

Ingredients:

• 1 cup grated bottle gourd
• Onion, tomato, spices
• Multigrain flour for roti

Method:

1. Cook lauki with spices and tomato.
2. Serve hot with multigrain roti

High Protein breakfast recepies

 

Here are 5 high-protein breakfast recipes that support weight loss — they're healthy, filling, and easy to prepare:

---

🥚 1. Egg White Veggie Omelette

Protein: ~15–20g per serving
Calories: ~150–200

Ingredients:

• 4 egg whites
• 1/4 cup chopped onions, tomatoes, spinach, bell peppers
• Salt, pepper, chili flakes
• 1 tsp olive oil

Method:

1. Heat oil in a pan, sauté veggies for 2–3 minutes.
2. Add beaten egg whites, cook until set.
3. Flip gently and cook both sides.

Tips: Add paneer or tofu cubes for extra protein.

---

🥣 2. Greek Yogurt Chia Parfait

Protein: ~20g per serving
Calories: ~250–300

Ingredients:

• 1 cup plain Greek yogurt (low-fat)
• 1 tbsp chia seeds
• 1/4 cup mixed berries (or any fruit)
• 1 tsp honey (optional)

Method:

1. Mix chia seeds into the yogurt.
2. Let it sit for 10 minutes.
3. Layer with berries and enjoy.

Tips: Add 1 scoop of protein powder for extra protein.

---

🥤 3. Protein Smoothie (No Sugar)

Protein: ~25–30g per serving
Calories: ~250–300

Ingredients:

• 1 scoop whey or plant protein
• 1 banana or 1/2 mango
• 1 tbsp peanut butter
• 1/2 cup oats
• 1 cup unsweetened almond milk

Method:

1. Blend everything until smooth.
2. Drink immediately.

---

🍳 4. Moong Dal Chilla with Paneer

Protein: ~20–25g per serving
Calories: ~250–300

Ingredients:

• 1/2 cup moong dal (soaked)
• 50g grated paneer (low-fat)
• Spices, coriander, green chili
• 1 tsp oil

Method:

1. Blend soaked dal into a batter.
2. Pour onto a hot tawa, cook like dosa.
3. Fill with paneer, fold and serve.

---

🫓 5. Besan Veg Pancake

Protein: ~15–18g per serving
Calories: ~200–250

Ingredients:

• 1/2 cup besan (gram flour)
• 2 tbsp curd
• 1/4 cup finely chopped vegetables
• Spices and herbs
• 1 tsp oil

Method:

1. Mix all ingredients into a batter.
2. Cook on a non-stick pan like a pancake.

---