Finding a nutritious diet in today’s hectic society. Many can seem difficult for us to wind up relying on unhealthy takeaway or skipping meals because of work, family, and everything else. What if eating healthily didn’t require a lot of time?
Nutrition expert Dr. Anjali Mehta shares a simple 3-step meal prep hack explicitly designed for busy Indians—and it’s based on official dietary guidelines. Whether working full-time, being a student, or managing a household, this method makes healthy eating stress-free and doable.
Step 1: Plan Around the Indian Plate
Start by structuring your meals using the Indian dietary plate model: 50% vegetables and fruits, 25% whole grains, and 25% protein (dal, paneer, eggs, or lean meat). This balance ensures you get all the necessary nutrients without overthinking every bite.
A quick tip: Jot down 3–4 combinations (like dal + roti + sabzi) for the week. Rotate them to avoid boredom!
Step 2: Batch Cook Smartly
Batch cooking should be done once or twice a week rather than daily. Essential ingredients, such as boiling dal, chopping vegetables, or cooking rice and roti, should be prepared beforehand. To prepare dinner, take only five to ten minutes, and keep them in the refrigerator in sealed containers.
Step 3: Spice It Up with Quick Add-ons
Keep nutritious add-ons on hand to prevent blandness. Chutneys, yogurt dips, toasted nuts, or lemon juice can swiftly improve any meal. They enhance nutritional value and digestion in addition to adding flavor.
Water is just as crucial to a healthy diet as food. Remember to sip throughout the day or keep a bottle on your desk. It keeps your metabolism going and helps cut down on pointless snacking.
Eating healthily doesn’t need to be difficult or time-consuming. This three-step trick will help you take care of your body without wasting time. As Dr. Mehta states, “Consistency is more important than perfection.”
So the next time you feel too busy, remember: a little planning can go a long way!
