
Namita Bhutani
16 days ago
Protein rich foods for vegetarians
Milk and milk products
Curd/ Dahi
Yoghurt
Paneer
Whey ( homemade paneer ka pani)
All your pulses( dals )
Legumes /beans
Nuts (Almonds/ walnuts/ pistachio/pea nuts/pecanuts)
Oil seeds(melon/cucumber/pumpkin/flax seeds/ sesame seeds)
Soyabean and its Products( Tofu,chunks,granules)
Fresh green beans / peas
Quinoa
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Namita Bhutani
29 days ago
So satisfying to see a client review who believed and followed your guidance .

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Namita Bhutani
3 months ago
Evening snack that you can do on rotation
1.Bhuna channa ( roasted black channa spiced or normal. 30 g
2. Kiwi Smoothie in curd or milk
3. Celery Sticks with Avocado di.
4. Fresh Cherry Tomatoes
5. Baked vegetables chips like okra, brinjal , Zucchini , bottle gourd with salsa
6. Walnuts 2-4
7. Sattu with onion tamaraind fresh corriander.
8. Fresh Cherries
9. Steamed Edamame
10. Mixed Nuts 30 g
11. Dates (2)
12. Almonds 7-8
13. Fresh Fruit Popsicle
14. Roasted makhana ( fox nut) mix with roasted channa .
15. Carrots, Celery, Cucumbers, and Tomatoes with black bean dip .
16. Fresh Coconut pieces 20 g
17. Mandarin Oranges
18. Bell Pepper Slices with Hummus
19. Apple Slices
20. Egg with guacamole
21. Sliced Veggies and Guacamole Dip
22. Baked Kale Chips
23. Fresh Fruit chaat .
24. Fresh home made channa bhel.
25.Sprouts chaat
26.Fresh Fruit Skewers
27.Baked Apple Chips
28.Fresh Strawberries and Blueberries
29.Watermelon Smoothie with Lime
30. Fresh Fruit Salad with Mint.
31.Baked Sweet Potato Fries (handful)
32. Lettuce Wrap with Veggies and Avocado
33.Roasted sweet potato with lemon and black salt.( no dinner then)
34.spinach leaves baked with hung curd dip .
35.papaya smoothie
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Namita Bhutani
4 months ago
When your client shares a recipe which is worth sharing with you all.
Always be innovative in weight loss and you will enjoy your healthy journey.
Broken omelette
Ingredients
Vegetables 100 -150g
Colored pepper
Zucchini
Onion
Tomato
Broccoli
Beans
carrot
Fresh corriander
Crushed garlic 2 pieces
2 egg white beaten and spiced to taste .
Oil 1/2 teaspoon
Method
Stir fry vegetables in pan in heated oil till little done .
Pour egg white on top of the vegetables .
Cover till done .
Serve with fresh home made green chutney or home made tomato purée .

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Namita Bhutani
4 months ago
Muskmelon is delicious, refreshing fruit and easy to add to your diet in summers.
Good on Potassium content so ideal after exercise snack . Thus giving a good electrolyte balance.
High on water content so good for weight loss and inch loss.
High on fiber so prevents constipation and keeps you fuller for long periods of time.
You can just have it as cut cubes or add to your salads or can also be churned into a fresh sorbet / smoothie for a healthy way to satisfy your sweet tooth.
You can wash, dry, and roast the seeds of muskmelon for a satisfying snack. Or try sprinkling them over soups and salads.

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Namita Bhutani
4 months ago
Fresh mulberries have about 10% carbs in the form of simple sugars, starch, and soluble and insoluble fibers. They’re fairly high in water and low in calories.
Mulberries contain high amounts of both iron and vitamin C, as well as decent amounts of potassium and vitamins E and K.
Mulberries may lower cholesterol levels, help prevent fatty liver disease, and improve blood sugar control. They also decrease oxidative stress, which may reduce cancer risk.

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Namita Bhutani
4 months ago
Fresh strawberries have 91% water and 8%carbohydrates and 1% protein and very negligible fat.
It is a rich source of vitamin C ,mineral manganese and folate .
They have low GI as they have high fiber content .
It has many antioxidants like pelargonidin Ellagic acid and procyanidins.
They are known to Reduce the risk of heart disease and also good for controlling sugar levels.
How much amount to consume if you are on weight loss diet or diabetic do ask ?

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Namita Bhutani
4 months ago
Watermelon comprises 92% water, making it a great choice in summers for daily water.
It helps you keep hydrated, which supports your overall health as well as feeling full.
The fiber and water both present in it aids your digestive health by supporting regular bowel movements.
Low on calories so good for weight watchers and diabetic people.
Rich in antioxidants like vitamins A and C, lycopene and cucurbitacin E.
The lycopene and citrulline in watermelon may support heart health by lowering blood pressure and cholesterol.
The citrulline in watermelon may help improve exercise performance and decrease muscle soreness.
Do connect to know how much quantity to eat daily.

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Namita Bhutani
5 months ago
A v o c a d o s a r e a v e r y r i c h s o u r c e o f m a n y n u t r i e n t s , i n c l u d i n g f i b e r , h e a l t h y f a t s , v i t a m i n C , v i t a m i n E , v i t a m i n B 6 , p o t a s s i u m , m a g n e s i u m , a n d f o l a t e
O l e i c a c i d a f a t t y a c i d h e l p i n c r e a s e l e v e l s o f h e a r t - p r o t e c t i v e H D L c h o l e s t e r o l a n d d e c r e a s e l e v e l s o f o x i d i z e d L D L c h o l e s t e r o l .
V i t a m i n C , E i n i t a r e a n e x c e l l e n t a n t i o x i d a n t a n d a n t i i n f l a m m a t o r y s o u r c e . O n e c a n i n c l u d e t h e s e i n m a n y w a y s i n t h e d i e t l i k e a d d i n g t o a n y s m o o t h i e , i t g i v e s a g o o d t e x t u r e a n d i s v e r y f u l f i l l i n g . C a n b e t a k e n b o t h i n s a v o u r y a n d s w e e t r e c i p i e l i k e s o u p s , s a l a d s , d e s s e r t , b u r r i t o s o r m o s t c o m m o n w a y i s i n g u a c a m o l e o r c h u t n e y o r j u s t s p r i n k l e s a l t p e p p e r a n d l e m o n .
