Living in the fast lane, balancing work, life, and health is impossible, or so it seems, when it comes to consuming the right food. Here’s the reality, though: healthy eating doesn’t have to be time-consuming or dull.
As a nutritionist, I know how professionals find it challenging to fit healthy eating into their busy lives. That’s why I’ve prepared this fast guide of 5 Indian-inspired, healthy, and tasty recipes — all within 15 minutes.
Whether you work from home or commute to the office, these recipes are designed to save time without compromising on taste or nutrition.
Masala Oats Upma (Savory Breakfast Bowl)
Time: 12 minutes
Why it works: Packed with fiber, filling, and ideal for digestion.
Ingredients:
- 1/2 cup rolled oats
- Mixed veggies (carrot, capsicum, beans)
- Mustard seeds, curry leaves, ginger
- Spices: turmeric, chili, salt
- Lemon juice & coriander
Prep Tip: Prepare a large batch and store it in the refrigerator for up to 2 days. Serve topped with a boiled egg or paneer for added protein
Chickpea Chaat Bowl (No-Cook Salad)
Time:* 8 minutes
Why it works: Cooling, filling, and fiber-rich. Perfect post-meeting snack.
Ingredients:
- Boiled chickpeas
- Chopped tomato, onion, cucumber
- Lemon, black salt, jeera powder
- Optional: Hung curd or mint chutney
Prep Tip: Boil chickpeas over the weekend and keep them in the fridge. Use in wraps, chaat, or even soups.
Quick Moong Dal Khichdi (Comfort in a Bowl)
Time: 13-15 minutes (in a pressure cooker or Instant Pot)
Why it works: Light, nourishing, ideal for lunch or dinner.
Ingredients:
- Moong dal + rice (or millet for a healthier version)
- Ginger, garlic, turmeric, ghee
- Veggies such as carrot, peas, or spinach
Prep Tip: Dry-roast and store dal-rice mix in jars. Add hot water, pressure cook, and you’re done.
Quinoa-Poha with South Indian Tempering
Time: 10-12 minutes
Why it works: Gluten-free take on poha with added protein.
Ingredients:
- Cooked quinoa (or use millet poha)
- Onion, curry leaves, mustard seeds, peanuts
- Turmeric, green chili, lemon juice
Prep Tip: Prepare quinoa once a week. Keep it in fridge and reheat with fresh tempering.
Bonus Tips for Meal Prepping Like a Pro:
Cut veggies in batches on Sundays and refrigerate in airtight containers.
- Pre-cook dal, chana, and rice and keep them in the fridge ready.
- Use multi-purpose chutneys (mint, garlic, peanut) for flavor kick.
- Keep hacks handy: roasted makhana, yogurt bowls, soaked nuts.
Healthy eating is not hours of time spent in the kitchen — it’s smart planning. These 15-minute Indian-inspired dishes aren’t only speedy but designed to provide the energy for your productivity and well-being as a working professional.
Your journey to health starts here
Chubby to Chiseled 