🥗 1. Grilled Chicken & Quinoa Bowl

Time: 20 minutes
Ingredients:

  • Grilled chicken breast (or paneer/tofu)

  • Cooked quinoa or brown rice

  • Cherry tomatoes, cucumber, spinach

  • Olive oil, lemon juice, salt, pepper

How to make:

  1. Grill chicken with basic spices.

  2. Toss quinoa with chopped veggies.

  3. Drizzle with olive oil and lemon juice, top with chicken.

🥦 2. Veggie Stir Fry with Tofu

Time: 15 minutes
Ingredients:

  • Mixed vegetables (bell pepper, broccoli, carrot)

  • Tofu cubes

  • Soy sauce, garlic, sesame oil

How to make:

  1. Sauté garlic in sesame oil.

  2. Add tofu and veggies, stir-fry for 8–10 mins.

  3. Add soy sauce, serve with rice or noodles.

🍳 3. Egg & Veggie Wrap

Time: 10 minutes
Ingredients:

  • 2 eggs

  • Whole wheat tortilla

  • Onion, capsicum, spinach

  • Salt, pepper, herbs

How to make:

  1. Scramble eggs with chopped veggies.

  2. Fill tortilla with mixture and roll it up.

  3. Toast for 1 minute per side on a pan.

🥣 4. Greek Yogurt Parfait

Time: 5 minutes
Ingredients:

  • Greek yogurt

  • Fresh fruits (banana, berries)

  • Granola or oats

  • Honey (optional)

How to make:

  1. Layer yogurt, fruits, and granola in a glass.

  2. Drizzle a little honey for sweetness.

🥔 5. Chickpea Salad

Time: 10 minutes
Ingredients:

  • Boiled chickpeas

  • Onion, tomato, cucumber

  • Lemon juice, olive oil, coriander, chaat masala

How to make:

  1. Mix everything in a bowl.

  2. Let sit for 5 minutes before serving.


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