Nutritionist Approved Weight Loss Recipe : 

Turmeric Spiced Lentil Soup (Turmeric Dal): A Nutritious Comfort Food

Ingredients :

Green gram (add mung beans): 200 g (1 cup)

Water: 1 quart (4 cups)

Turmeric powder: 5 grams (1 teaspoon)

Butter or olive oil: 15 ml (1 tablespoon)

Cumin seeds: 5 grams (1 teaspoon)

Onion 100 g (1 medium, finely chopped)

Tomatoes: 150 g (2 medium, finely chopped)

Garlic: 10 g (2 cloves, minced)

Ginger: 10 grams (1-inch pieces, minced)

Salt: To taste

Fresh cilantro: a handful (for garnish)

 

Instructions :

Cook the lentils:

In a large pot, combine 200 g washed lentils, 1 litre water and 5 g turmeric powder.

Bring to a boil, reduce the heat and cook gently for 20–25 minutes, stirring occasionally until the lentils are chewable.

Prepare the Tempering:

Heat 15 ml of butter or olive oil in a saucepan over medium heat.

Add 5 grams of cumin seeds and sprinkle.

Cook the aromatics:

Add 100 g finely chopped onions, 10 g minced garlic and 10 g minced ginger.

sauté until the onions are gauzy and fragrant.

Cook the tomatoes:

Add 150 g chopped tomatoes and cook until soft and pulpy.

Get in touch:

Add the onion and tomato mixture to the cooked lentils.

Stir well and season with salt to taste.

Heat and prepare:

Let the soup simmer for 5–10 minutes to allow the flavors to blend.

Garnish with fresh cilantro leaves and serve hot.

Benefits of gut healthy turmeric soup :

✅ Rich in Plant-Based Protein – Supports muscle growth and repair.
✅ Aids Digestion & Gut Health – High fiber content prevents constipation; cumin and ginger reduce bloating.
✅ Boosts Immunity – Turmeric, garlic, and ginger have antimicrobial and anti-inflammatory properties.
✅ Supports Heart Health – Lentils help lower cholesterol and maintain blood pressure.
✅ Regulates Blood Sugar – Low glycemic index keeps blood sugar levels stable.
✅ Promotes Weight Loss – High fiber and protein keep you full for longer.
✅ Improves Skin & Hair Health – Antioxidants in turmeric and vitamins in lentils nourish skin and hair.
✅ Detoxifies the Body – Turmeric and cilantro help in detoxification and liver health.

Enjoy this nutritious and comforting soup for overall wellness! 🥣✨

Nutrition breakdown (per service) :

Calories: 150 kcal

Protein: 9 g

Carbohydrates: 23 g

Fat: 3.5 grams

Thickness: 7 g

Iron: 2.5 mg

Calcium: 40 mg

Vitamin C: 10 mg

 

Who should include this food in their diet?

1. Recommended:

Weight loss: High-calorie, high-protein, high-fibre foods help in better weight management.

Heart patients: Vegetables support cardiovascular health due to their anti-inflammatory and cholesterol-lowering properties.

Diabetics: Lentils have a low glycemic index, making this soup suitable for managing blood sugar levels.

2. It is not recommended that:

Patients with jaundice (pilia): Turmeric can cause liver burden and is best avoided in such cases.

People with kidney disease: There is a lot of potassium in the mouth, which can be difficult for individuals with kidney problems to process.

For those who cannot tolerate peanuts: People who are agitated or windy should eat moderate amounts of peanuts.

_________________________________________________________

 

Berry Chia Seed Pudding

Ingredients :

½ cup chia seeds

2 cups unsweetened almond milk (or any milk of choice)

1 tablespoon honey or maple syrup (optional, adjust to taste)

1 teaspoon vanilla extract

1 cup mixed berries (strawberries, blueberries, raspberries)

Fresh mint leaves for garnish (optional)

 

Instructions:

In a mixing bowl, combine chia seeds, almond milk, honey/maple syrup (if using), and vanilla extract. Stir well to combine.

Cover and refrigerate for at least 4 hours or overnight until chia seeds absorb the liquid and the mixture thickens to pudding consistency.

Before serving, stir the chia pudding to ensure it’s evenly thickened.

Layer chia pudding and mixed berries in serving glasses or bowls. Garnish with fresh mint leaves if desired.

Enjoy this nutritious and fiber-rich chia seed pudding as a satisfying snack or light dessert option.

 

Benefits weight loss chia seed pudding : 

✅ Rich in Fiber – Aids digestion, prevents constipation, and promotes gut health.
✅ High in Omega-3s – Chia seeds support brain and heart health.
✅ Packed with Antioxidants – Berries help fight inflammation and boost immunity.
✅ Good for Weight Management – High fiber and protein keep you full for longer.
✅ Regulates Blood Sugar – Chia seeds help maintain stable blood sugar levels.
✅ Great for Bone Health – Rich in calcium, magnesium, and phosphorus.

 

Nutritional Breakdown (Per Serving Approx.)

• Calories: ~180-200 kcal
• Protein: ~5g
• Fiber: ~10g
• Healthy Fats: ~8g (Omega-3s from chia seeds)
• Carbohydrates: ~20g (from berries and honey/maple syrup)

Who Should Include This in Their Diet?

✔️ Recommended for:

• Weight-watchers, diabetics (without sweetener), heart patients, athletes, and people with digestive issues.
• Vegans and those looking for a dairy-free, nutrient-dense snack.

❌ Not Recommended for:

• People with low blood pressure (chia seeds may lower BP further).
• Those on blood-thinning medications (due to chia’s omega-3 content).
• Individuals with digestive sensitivities (excessive fiber may cause bloating).

A perfect healthy dessert or snack for overall well-being! 🥄✨

_______________________________________________________________________________

Grilled Chicken Salad with Lemon-Dijon

Ingredients:

2 boneless, skinless chicken breasts

Salt and pepper to taste

1 tablespoon olive oil

4 cups mixed salad greens (spinach, arugula, lettuce)

1 cucumber, sliced

1 cup cherry tomatoes, halved

¼ cup sliced red onion

¼ cup chopped fresh parsley or cilantro

 

Lemon-Dijon Dressing:

2 tablespoons olive oil

Juice of 1 lemon

1 teaspoon Dijon mustard

1 clove garlic, minced

Salt and pepper to taste

 

Instructions:

Season chicken breasts with salt and pepper. Heat olive oil in a grill pan or skillet over medium-high heat. Grill chicken for 5-7 minutes per side until cooked through. Let rest before slicing.

In a large bowl, combine salad greens, cucumber, cherry tomatoes, red onion, and fresh herbs.

In a small bowl, whisk together olive oil, lemon juice, Dijon mustard, garlic, salt, and pepper to make the dressing.

Arrange sliced grilled chicken over the salad. Drizzle with lemon-Dijon dressing.

Toss gently to combine and serve immediately for a light and satisfying meal.

 

Benefits for weight loss recipe: 

✅ High in Protein – Supports muscle growth and repair.
✅ Rich in Vitamins & Antioxidants – Greens, tomatoes, and cucumbers boost immunity and skin health.
✅ Heart-Healthy Fats – Olive oil and avocado provide healthy monounsaturated fats.
✅ Aids Digestion – Fiber from vegetables promotes gut health.
✅ Low in Calories & Carbs – Ideal for weight loss and blood sugar control.
✅ Boosts Hydration – High water content from cucumbers and greens.

Nutritional Breakdown (Per Serving Approx.)

• Calories: ~300-350 kcal
• Protein: ~35g
• Healthy Fats: ~15g
• Carbohydrates: ~10-12g
• Fiber: ~4-5g

Who Should Include This in Their Diet?

✔️ Recommended for:

• Weight-watchers, fitness enthusiasts, diabetics, heart patients, and those on a high-protein diet.
• Ideal for people following low-carb, keto, and Mediterranean diets.

❌ Not Recommended for:

• People with kidney issues (high protein may strain kidneys).
• Those with acid reflux or digestive sensitivities (raw onions and lemon may trigger symptoms).

A nutritious, filling, and refreshing meal perfect for a healthy lifestyle! 🥗🔥

________________________________________________________________________________

Quinoa and Vegetable Stir-Fry

Ingredients:

1 cup quinoa, rinsed

2 cups water or vegetable broth

1 tablespoon olive oil

1 onion, diced

2 cloves garlic, minced

1 bell pepper, diced

1 zucchini, diced

1 cup broccoli florets

Salt and pepper to taste

Soy sauce or tamari, for seasoning (optional)

 

Instructions:

In a saucepan, bring quinoa and water/broth to a boil. Reduce heat, cover, and simmer for about 15 minutes or until quinoa is cooked and liquid is absorbed.

In a large skillet or wok, heat olive oil over medium-high heat. Add onion and garlic, sauté until fragrant.

Add bell pepper, zucchini, and broccoli. Stir-fry for 5-7 minutes until vegetables are tender-crisp.

Stir in cooked quinoa, season with salt, pepper, and soy sauce/tamari if desired. Cook for another 2-3 minutes to combine flavors.

Serve hot and enjoy this nutritious and filling stir-fry!

 

Benefits of these weight loss recipe:

✅ High in Plant-Based Protein – Quinoa provides all nine essential amino acids.
✅ Rich in Fiber – Supports digestion and promotes gut health.
✅ Loaded with Vitamins & Antioxidants – Vegetables boost immunity and skin health.
✅ Gluten-Free & Low Glycemic Index – Helps maintain stable blood sugar levels.
✅ Heart-Healthy – Olive oil and quinoa support heart health and reduce bad cholesterol.
✅ Aids in Weight Management – High fiber and protein keep you full for longer.

 

Nutritional Breakdown (Per Serving Approx.)

• Calories: ~250-300 kcal
• Protein: ~10g
• Carbohydrates: ~40g
• Fiber: ~6g
• Healthy Fats: ~8g

Who Should Include This in Their Diet?

✔️ Recommended for:

• Vegans, vegetarians, and fitness enthusiasts for plant-based protein.
• Diabetics, heart patients, and those on a gluten-free diet.
• Weight-conscious individuals looking for a balanced, low-calorie meal.

❌ Not Recommended for:

• People with kidney issues (high protein and potassium may be problematic).
• Those with quinoa allergies or sensitivities to fiber-rich foods.

A nutritious, delicious, and energy-boosting meal for a healthy lifestyle! 🥗🔥

______________________________________________________________________________

 

Follow us on Instagram : https://www.instagram.com/meridiandiet_/