A sneak peek into a simple 1600 calorie Indian diet plan

Want to know what a simple 1600 calorie diet plan looks like?

Here it is – an easy doable meal plan that keeps you full and satisfied and still helps you to lose weight.

simple 1600 calorie meal plan

This sample plan teaches you how to fuel right to get the most out of your workouts. Also, it shows you how to eat the ‘fattening’ egg yolk, paneer, peanut butter and banana without worrying about the weighing scale.

But if you are still worried about:

Can I eat pasta? When and how much?

What should I eat for breakfast on the days I don’t work out?

What is a good alternative to sprouts?

Then, you have come to the right spot. bon happétee is always ready to help.

It analyses your food preferences, exercise regime, calorie intake, and fitness goals. The app recommends nutritious choices for every meal you eat, every single day.

It’s a one-stop-shop for all your fitness needs.

simple 1600 calorie meal plan

We also have a 1300 calorie diet plan and a 2000 calorie diet plan

So wait no more. Get started with bon happétee right away- your best Indian weight loss app.

content writer - bon happetee diet plan appVishruta is a nutritionist by profession and a writer by heart. Content writing and menu planning have become her passions over the past few years. Love food, love life — is her mantra.

What does a 1300 calorie Indian diet plan look like?

Are you on a meal plan that asks you to consume 1300 calories every day?

You will get the calorie, fats, protein, and carbohydrate content online for every food item. But it would be tough to collect all the data and calculate it in a way that it would total to around 1300 calories. Getting the correct food pairing, portion size and food choices would pose another challenge.

We know, because we have seen thousands of people struggling with getting the correct information on the Internet. However, at bon happetee, the solution is served to you right on your plate!

We’ve created a sample 1300 calorie Indian diet plan for you.

1300 calorie indian diet plan

You can eat the ‘high-calorie’ cheese, coconut chutney, potatoes, dates, and pasta even if you’re on a weight loss program. What matters is that you eat it at the right time and in the right quantity.

Here are some customized meal plans and food recommendations that complement your food choices, lifestyle and fitness goals.

1300 calorie indian diet plan

They take care of the fact that you get necessary quota of protein, fiber, carbs and fat in every meal you eat.

These plans also take away your trouble of calorie counting and meal planning. All you need to do is follow the meal plan for three months to get the desired weight loss results.

We also have a 1600 calorie diet plan and a 2000 calorie diet plan

Just download bon happetee and get started, with the best Indian weight loss app.

Sounds like a super plan, doesn’t it?

content writer - bon happetee diet plan appVishruta is a nutritionist by profession and a writer by heart. Content writing and menu planning have become her passions over the past few years. Love food, love life — is her mantra.

Eat right this monsoon

Goodbye, mangoes. And a warm hello to the kadak adrak chai!

Monsoon has arrived and so is your temptation for eating all foods steaming hot. The warm soup and hot chocolate you detested during summer become a comfort food in the rains. Similarly, the mangoes you devoured in the scorching heat lose their luscious taste with the first showers.

As the season changes, your eating preferences and habits should change to help you cope with the climatic changes. For instance, rains leave puddles and dampness that become the breeding ground for mosquitoes and insects. Also, the high humidity levels lower your immunity. Your digestive system is at its weakest in the monsoon. Thus, your favourite season spells trouble for your health. And of course, skipping exercise due to the downpour or the lazy monsoon mood and gorging on pakodas, bhajiyas and fried just add to the woes.

But before you get all worked up, Bon Happetee has sorted your health and weight issues.

We’ve compiled a list on the foods to eat so that you remain healthy and fit during the rainy season:

  • Salads:

bon happetee lose weight at home fast

Salads are nutritious and you should eat them to ramp up your fiber and nutrient quota. But, as a nutritionist, I know monsoon’s not the best time to chomp on salads.

So here’s how I relish my salad – I throw in the cabbage and heat it for 25-30 seconds in the microwave. This practice kills all the germs and ensures I grab my dose of antioxidant. Cucumber and carrot kachumber is another favourite since peeling the skin lowers the risk of food infection.

  • Leafy greens:

A storehouse of nutrients, leafy greens are every nutritionist’s favourite. But during the monsoons, green leafy vegetables are swarming with insects and food infection. So avoid eating them raw.

However, you can savour by cooking as cooking destroys the microbes – palak paneer, aloo gobhi, palak khichdi, gobhi paratha are smart ways to relish your greens without falling ill.

  • Fruits:

Move over the mango and dig into the delicious monsoon fruits – pear, plum, peach, apple and custard apple. And before you start on how fattening custard apple is, let’s talk about its benefits.

Custard apple is bursting with the goodness of iron, Vitamin C, Vitamin B 6, magnesium, and potassium. These nutrients play a key role in promoting healthy hair, radiant skin, along with steady sugar levels and a happy heart. With 100 calories in a 100-gram serving, custard apple is a steal! And custard apple contains zero fat and cholesterol. So, it’s definitely not making you fat.

bon happetee lose weight at home fast

The other fruits – plums, pears and peaches – are an excellent source of Vitamin C. Vitamin C activates production of white blood cells, the first line of defence for your body’s immune system. Thus, all monsoon fruits are loaded with iron and Vitamin C, nutrients that strengthen your resistance to infections and inflammations. Additionally, both these nutrients play a key role in keeping your tresses healthy and combat hair loss, a common problem in rains.

  • Sprouts/pulses:

Obviously, you can’t wolf down leafy veggies, the tinda, bhindi, and doodhi for lunch and dinner throughout the monsoon. You need variety. It’s time to eat pulse-based vegetables like rajma, chawli, chole and besan. What’s more, pulses are brimming with protein, a vital nutrient to boost your immunity; a strong immune system protects you from the monsoon-related illnesses. The easy-to-digest sprouts are a healthy addition to your monsoon diet. A treasure trove of B-complex and Vitamin C, sprouts make a great in-between snack, sabzi, or usal.

bon happetee lose weight at home fast

And of course, dal khichdi with ghee makes for a perfect monsoon meal when you’re craving for something hot, quick and delicious.

Clearly, nature has the answer to all weather-related changes!

While we’ve discussed the food groups, there’s an important rule or two about staying fit during monsoons: eat light and fast.

With the constant downpour, sunlight is rare; these sunbeams play a key role in digestion. With decreased sunshine, your digestion power decreases drastically. That’s why go easy on the mouth-watering monsoon munchies – pakoras, bhajoyas, samosas, and kachori. And relish the khichdi, sprouts and custard apple and occasionally you can grab a bhajiya or a samosa!

Indigestion and stomach problems is also one of the key reasons why fasts are observed during monsoon. Most people observe the chaumasa (four months of fasting during the monsoon) or fast at least during the shravana month which sees the heaviest rainfall. By fasting, your vital organs get needful rest as they work hard throughout the year to keep you healthy.

And before we forget – have loads of ginger in the rainy season. Ginger is highly effective in improving food absorption and digestion. Also, it helps keep the cold and flu away.

bon happetee lose weight at home fast

 

Have an awesome monsoon from team bon happetee 🙂

content writer - bon happetee diet plan appVishruta is a nutritionist by profession and a writer by heart. Content writing and menu planning have become her passions over the past few years. Love food, love life — is her mantra.

Easy & healthy tiffin recipes for kids

The summer break is over; it’s time to go back to school. And as the new school year begins, every mother’s biggest nightmare is back: what to make for tiffin?

bon happetee indian food diet plan app

Now kids always peep into each other’s boxes while they sit together for lunch. The radiant smile when your child has the most delicious lunch is priceless – and every mother’s pride.

Managing your child’s nutrition and pleasing his taste buds during the vacation was easy. But once school starts, you can’t prepare wholesome and interesting meals in the maddening morning rush. And at the same time, you can’t give him the boring roti and sabzi every day.

That said you need not lose sleep over what to prepare for dabba. Bon happétee has some healthy and fun tiffin recipes you can whip up in a jiffy.

So here we go:

  • Bread uttapam:

Prepare a batter of suji, curd, finely chopped veggies, salt, and spices. Heat a griddle, add some oil and place a bread slice. Spread a layer of the batter on the bread. Ensure that the batter side is on top. Flip the bread and cook from the other side.

This uttapam is a smart way to sneak the fiber and antioxidant-loaded veggies in your child’s diet.

  • Baby corn and capsicum rice:

An international version of the Indian pulao, this rice preparation is a sure-shot hit. It entails freshly prepared/leftover rice, olive oil, diced bell peppers and baby corn, along with onion, garlic, tomato puree, ketchup, oregano, basil, salt and pepper. You can toss in a protein surprise by adding paneer cubes.

  • Hung curd sandwiches:

bon happetee indian food diet plan app

Mix finely chopped capsicum, onion along with grated carrot to the hung curd. Add chaat masala, salt, oregano, black pepper powder and mix well. Apply a thick layer of the mixture on the bread and grease it lightly with butter on one side. Grill it either in an oven, a sandwich maker or on a tava.

This easy-to-prepare snack will make your child’s tiffin box the most interesting one. As a mother, you can pat yourself for preparing a snack that’s rich in protein, calcium, antioxidants, and fibre.

A paneer bhurji sandwich is another interesting lunch box idea.

  • Chapati or paratha wraps:

The regular chapati and sabzi are boring. Time to give it a makeover.

In a pan, heat butter. Throw in some finely chopped onion, tomato, and capsicum with boiled potatoes, green peas, pav bhaji masala, salt, coriander leaves, and cheese. Now spread this mixture in the middle of a roti and roll it up. With such a delicious wrap, your child will flash his broadest smile. And you’ll be happy since you’ve wrapped all the five pillars of nutrition in a one meal.

You can always showcase your culinary skills by trying new fillings.

bon happetee indian food diet plan app

  • Parathas:

bon happetee indian food diet plan app

Parathas have been the most popular and versatile tiffin recipe. You can try different parathas – from a sprouts paratha to mix vegetable, gobhi, spring onion and cheese, paneer and the all-time favourite aloo paratha. You could add ragi, soya, bajra, or jowar flour to the whole wheat atta to up the nutrition quotient.

And yes, the home-made mint/coriander chutney is a healthier accompaniment to parathas than the preservative-laced ketchup.

  • Idli stir-fry:

A quick meal you can prepare with leftover idlis. In a wok, heat oil. Add sliced onion, carrots, capsicum and cabbage. Once the veggies get cooked, put in salt, noodle masala, and diced idlis.

This simple dish will win your child’s heart with its colourful appearance and scrumptious taste. Additionally, the fermented idlis and veggies will boost your child’s immunity.

  • Pasta:

This one’s special and coming straight from my mom’s kitchen. As a kid, I’d always be behind mom to make pasta for dabba. In fact , I still do 😉

She prepares home-made pasta sauce using dudhi, carrot, tomatoes, chilli flakes, oregano, basil leaves, salt, sugar and cinnamon the previous evening. In the morning, she heats olive oil/butter in a pan, adds the home-made sauce and durum wheat pasta. A grated cheese cube on top and my day is made.

Sometimes, she cooks white sauce pasta. She prepares the sauce using atta, not maida. She adds corn, capsicum, mushroom, and yeah, I can’t stop grinning.

Now you can heave a sigh of relief. You’ve taken care of your child’s nutrition and taste buds without running from pillar to post or worrying about what to cook.

Happy school day cooking from Team Bon Happétee 🙂

content writer - bon happetee indian food diet plan appVishruta is a nutritionist by profession and a writer by heart. Content writing and menu planning have become her passions over the past few years. Love food, love life — is her mantra.

This Underrated Habit Can Help You Lose Weight

bon happetee lose weight without dieting

When we think about getting optimal results from being on a diet, we wrap our minds around crunching calories, carbs, fats, etc. and complicate the simple philosophy of eating well. Constantly worrying about things at the micro level, we often lose sight of the bigger picture. In the world of diet madness, counting everything you put in the mouth may seem like a thing to do for the over-obsessed.

But if you are like me, someone who cannot crash diet and starve, knowing how your meals look like through the day does help! Those tiny munchies through the day when come together tell me a lot about my eating habits and myself. 😀

Logging your meals and tracking them is not just for people trying to lose weight. Doing this will help you in ways you cannot imagine. Though it requires some form of discipline and accuracy, meal logging can be this tiny habit that will take you a long way. Here are some benefits of meal logging that go way beyond losing weight

  • Counting calories vs counting macronutrients

Bon happetee indian food logging app

Counting calories is a widely known and practised method of losing weight but this lends itself to making poor dietary choices. We will eventually eat our calories but consuming 150 kcals from almonds or 150 kcals from coke is what makes the difference. Logging meals give you a clear picture of macros through the day. It will account for the sugar from the coke and the protein, fats and carbs from the almonds. Understand how a calorie eaten is not just a calorie eaten here

  • Stay ahead of the game

Bon happetee indian food logging app

Once you start logging your meals, you will soon realize the benefits of planning your meals in advance. Knowing your food combinations and understanding the portions you need to eat to strike a balance of nutrients helps you eat clean and stay ahead of your game. It is rare that you will open a pack of chips if you’ve prepped your meals in advance.

  • Understand portion sizes
Bon happetee indian food logging app

Image credit: www.eatrightontario.ca/handyguide

It is not just about what you eat but it is also about how much you eat. Even while eating healthy meals, we so many times end up eating double of what we wanted to and that is where the problem begins. Meal logging does not just account for what you’ve eaten and throw numbers at you, it also helps you understand serving sizes. Know more about it here.

  • Noticing trends

Bon happetee indian food logging app

Once you start logging and tracking your meals, the choices you make say a lot about how you are associated with food. It helps you point out any food intolerances, emotional eating pattern, any cravings you repeatedly go through and pitfalls through the day. It helps you understand your body and emotions better. Does eating out with a particular set of friends sabotage your weight loss or fitness goals? Let the app point that out for you!

  • Manage your goals more efficiently

bon happetee indian food calorie counter app

Logging and tracking your meals have benefits way beyond losing weight. If you are someone trying to eat mindfully or someone trying to increase muscle mass to build your dream body, meal logging will help you attain your health goals. With the nutrition chaos all around you, let the app calculate your macros. It will also suggest an eating pattern and work with you to get there! How amazing can it get!?

Bon happetee indian food logging app

It is a boon to have a handy app on your smartphone helping you achieve your goals meal after meal. If you are like me who loves the hell out of food and at the same time strives to stay healthy and fit, here is what I recommend. Download my favourite meal tracking app here and get started!

bon happetee indian food calorie counter appAkansha is the Founder and Consultant at Beyond the Weighing Scale. With a wide range of expertise and skills, she is adept to speak about nutrition, health, lifestyle management and physical activity. She is a popular food columnist, a passionate foodie, a health enthusiast, an avid traveller and a happy yogi.

Let’s bash the Monday morning blues

Weekends! Such a delightful word. Adult life is all about living for the weekends… We start the countdown from Wednesday itself (and some we know impatiently wait for it since Monday morning ?)! Dinner, movie, shopping, clubbing, socializing… you name it and the plans are already on for Friday-Sunday! But, as soon as it’s Sunday evening, the happiness bubble bursts. The Monday blues start attacking you. The fun times are over and you have to get back to the harsh reality.

Bon happetee indian food calorie counter app

We, at bon happetee, understand your phobia for Monday mornings, after all, who would want to get up early and face the world after partying wildly throughout the weekend? But, for how long are we going to let Monday blues ruin our happiness of the previous day? Therefore, we have a plan for you to beat them with our super tips.

First up, we want you to have a scrumptious Sunday dinner; it could be a restaurant or a takeaway at home. The only criteria here is to eat a dish you relish with a person you love. That way, you’ll whip up some wonderful memories over good food that will make you forget that tomorrow is Monday. And yes, don’t forget to share a dessert before calling it a night ?

Bon happetee indian food calorie counter app

Do catch up on a good night’s slumber. Hitting the bed before midnight is a good idea to avoid the maddening morning rush. Obviously, you don’t want to reach office late on a Monday morning and face the music.

And finally, comes the Monday morning. And you aren’t ready to welcome it, so you keep on snoozing the alarm. But, you also know that a minute more in bed would make you late for work. So, muster all the courage you can and drag yourself out of bed. We guarantee you – a treat is coming up. 😉

So, time to wake up, dress up and see the sunny side up!

Bon happetee indian food calorie counter app

We know that you are pressed for time and may skip breakfast, but it’s something we don’t want.

Skipping breakfast on a Monday morning, no matter how late you get, is a complete no-no. Without this super important meal, you are going to crave for the wrong foods and possibly rub someone the wrong way at home or office.

Start your week on a lip-smacking note – that’s our advice.

The sunny side up is an excellent choice for eggetarians; vegetarians can relish a peanut butter or cheese toast.

Now, you’ve got your breakfast in place. But what about lunch?

We have some delicious recipes you can whip up in a jiffy:

A pizza roll – Spread some pizza sauce on a chappati along with your favorite veggies and some cheese. It’s a lunch which packs the five pillars of nutrition in a one-dish meal.

Bon happetee indian food calorie counter app

Bhaji sandwich –We recommend you to boil a potato and chop the veggies on Sunday itself. Mash the veggies, add in some pav bhaji masala and coriander leaves. Place the mixture and grated cheese between two bread slices. Toast it. And lo! A wholesome lunch.

Paneer and vegetable pulao – Again, we advise you to do all the pre-prep on Sunday. While you are preparing breakfast, add in the chopped vegetables, diced paneer, spices and soaked rice in a pressure cooker. By the time you are done with breakfast, your lunch will be ready.

Now with your laptop, files and dabba packed, you are off to work. Listening to music, on the way, would keep you in good spirits.

You can park your vehicle at some distance from work or get off the bus/auto a kilometer before the office. Walking to work would make you feel good with the release of endorphins.

And before you step inside your office building, nibble a small dark chocolate bar or muffin. It will allow you to face your boss and the mountain of work he has already assigned for the week. With the chocolate high, you will start work on a sweet note.

Bon happetee indian food calorie counter app

Moving on, when it’s time for lunch, we suggest having a team lunch. Here you can discuss how you spent your weekend or the latest office rumors. Don’t get work discussions on your lunch table, if you don’t want to drive your colleagues away!

In case you haven’t been able to prepare a tiffin, pick up something tasty from the office canteen. And while you are waiting for your order to arrive, call your mom, friend or spouse. The phone conversation will nail the Monday blues in the coffin.

Bon happetee indian food calorie counter app

With our suggestions, we are confident that by the time it’s Monday evening the weekend would not seem that far. You would sail smoothly through the week and make exciting plans for the weekend.

Happy weekend and a happier Monday morning from team bon happetee ?

content writerVishruta is a nutritionist by profession and a writer by heart. Content writing and menu planning have become her passions over the past few years. Love food, love life — is her mantra.

 

Brush your teeth after dinner to lose weight

Bon happetee indian food logging app

Brushing twice a day keeps your pearlies clean and healthy! Something you have been hearing since you were a teeny-weeny baby. Well, cleanliness and dental health aside, we are here trying to help you lose weight by asking you to brush your teeth.
But, before we tell you the secret behind the connection of brushing your teeth after dinner and losing weight, let us tell you an interesting fact.

Continue reading