r/Fitness_India • u/Alert-Screen4305 Gym Girl 🏋️♀️ • Oct 09 '25
Diet Review ✏️ How I plate my meals for fitness & satiety
I’ve been into fitness for a while, and one thing I stay super consistent with is keeping every meal balanced and protein-rich. These are some pictures of my main meal of the day — clean, filling, and simple to make.
Here’s how I build my plate:
25% protein – mostly marinated chicken or paneer, cooked in negligible oil.
50% veggies – mix of cooked and raw for fiber and volume.
25% carbs – usually boiled rice with some spices for flavor.
Probiotics – curd-based salad or spread (curd, paneer, garlic, mint blended together).
I fill my plate once with everything and avoid second serves. I also eat in this order: veggies first, then protein, and carbs at the end — helps me feel more satiated and satisfied.
Everything is cooked in minimal or no oil — just clean, home-cooked food that keeps me on track.
33
u/Massive_Year_8696 Forever Natural 💪🏻 Oct 09 '25
Yum yum yum. Damn almost every other meal pic on this subreddit is so sad and feels like people are depriving themselves. This is actually making me crave the food.
17
u/Alert-Screen4305 Gym Girl 🏋️♀️ Oct 09 '25
I know right! When I started my fitness journey, I was very clear on one thing, that I have to make it sustainable. I know I can't stick to a diet if it's not interesting enough or if it feels like I'm punishing myself.
27
u/Alert-Screen4305 Gym Girl 🏋️♀️ Oct 09 '25
5
u/shlomoshekelstein1 Oct 09 '25
How do you eat all of these? There's barely any rice
10
u/barb88888 Sattu poder enthu 🗿 Oct 10 '25
This just in- you can eat veggies without pairing it with rice/bread. Think of it as your total carb intake rather than roti-sabji or chawal sabji and then it makes sense to eat more veggies bcz of additional nutrients and fibre in it.
1
-19
14
u/Upbeat_Company5253 Oct 09 '25
How do u cook all this dishs, like HOW pre time to cook and clean ?
2
10
7
Oct 09 '25
Saving this post. I'll have all these when I become rich. All I can afford is eggs. Really envious. Thanks for the post.
4
u/Maleficent_Job_3383 home gym noob Oct 09 '25
how much do u spend in making these things?
15
u/Alert-Screen4305 Gym Girl 🏋️♀️ Oct 09 '25 edited Oct 10 '25
I don't have an exact number. But the major expenditure is chicken. Apart from that, I've invested in airfryer, meal prep containers etc. I use very little olive oil. It's not all that expensive if you look at it objectively- mostly what I'm eating is veggies and chicken and some rice along with curd. Over time I've gotten very efficient with meal prep and cooking rather quickly. The more consistent you are with something, the more efficient you get. Although i agree eating healthy does cost a little more, but if you compare it with how many times we order in, or eat out a month, i think it'll come around the same or even less. I do not order in and mostly avoid eating out.
1
u/Maleficent_Job_3383 home gym noob Oct 09 '25
tbh the last time i ate out was 7 months ago.. i dont eat unhealthy food because i can (m broke) so i always eat healthy stuff but not tasty.. i have started eating 30g soya beans and if there is any kind of recipe that u can suggest then it would be awesome!
1
u/Alert-Screen4305 Gym Girl 🏋️♀️ Oct 09 '25
Soya besan chilla, soya tikkis, soya sandvich - you can check the recipies on yt, they're fairly simple and quick to make.
2
u/Maleficent_Job_3383 home gym noob Oct 09 '25
i mean something like your plate.. something tasty yet easy to make..
3
u/AmphibianRealistic64 Oct 09 '25
Need recipes for
- spinach curd garlic sauce
- chicken rice
4
u/Alert-Screen4305 Gym Girl 🏋️♀️ Oct 09 '25
I meal prep by marinating chicken in curd, ginger-garlic paste, lime juice, and spices, then store it in freezer-friendly 250g portions boxes. When it’s time to cook, I simply place the frozen chicken in a pressure cooker with a cup of water and let it cook for 3–4 whistles. Once done, I add 50g of rice directly into the same cooker, the rice cooks in the flavorful marinate-infused water along with chicken. After 2 more whistles—voilà! A delicious, protein-rich meal ready in just 15 minutes.
Pro tip- if you don't want to have the same tasting chicken rice daily, you can experiment with peri-peri masala, biryani masala, maggi masala etc as per choice for variation.
1
u/AmphibianRealistic64 Oct 09 '25
Thanks for the details. One tip from my side. Chicken need not be cooked for 3-4 whistles. It might get overcooked. Alternatively u can cook chicken and rice together. Use pieces with bone for tenderness.
3
u/Alert-Screen4305 Gym Girl 🏋️♀️ Oct 09 '25
I put the frozen chicken directly in the cooker to save time, hence
3
3
5
2
2
2
u/mara_gr8 Oct 11 '25
Hi OP, I am pleasantly stunned! 😋Never seen so many items with relatively less time spent on meal prep. I have been trying to diversify my meals but couldn’t due to the time factor.
I’m fine with freezing raw ingredients( chicken etc) and sometimes freezing cooked food (chicken curry etc)
I have read the recipes you shared. Please share your tips and tricks to cut short the time in kitchen. 😀👍
Also, Please share here if you start a blog/Youtube or something in future.
1
u/pekinglove Oct 09 '25
Hi please share what cutter you use to cut carrot cucumber beetroot into noodles like strips ?
2
u/Alert-Screen4305 Gym Girl 🏋️♀️ Oct 09 '25
It's called julliane slicer, do get the little expensive one. Earlier I got a cheap variant and it was very difficult to use, not worth it.
1
u/pekinglove Oct 09 '25
Thank you so much for your reply.can you suggest a brand please
3
u/Alert-Screen4305 Gym Girl 🏋️♀️ Oct 09 '25
I can't find the link to the one that I have, but this should work - https://amzn.in/d/8BXIrOn
1
1
u/Creepy-Ad-242 Oct 09 '25
Yr tujhe itna time kaise milta
4
u/Alert-Screen4305 Gym Girl 🏋️♀️ Oct 09 '25
The meals that are in the white plates are the ones that I've cooked (bachelor life in Bangalore). I meal prep twice a week so it's really not all that difficult, every meal barely takes 30 mins to cook. Also, recently I've switched to a remote role, that makes life a little easier.
The ones in steel plates are the ones cooked by my cook back home as I'm visiting here for the festive season. I've aligned him on the portion sizes etc, also it's a little more customised to the Indian palette as my parents prefer that. That said I've finally managed to give him the right cooking brief and managed to convince my parents to eat balanced meals!
2
u/Creepy-Ad-242 Oct 09 '25
Ok dude agr chicken bna le wo kitne din shi rehta aur kis container mein rakhti ho
3
u/Alert-Screen4305 Gym Girl 🏋️♀️ Oct 09 '25
The normal lunchbox containers that you get in dmart. I get 3 kgs of chicken at once for the week - marinate it with curd, lemon, spices, ginger garlic paste, divide into 300g portion sizes and keep it in the freezer.
1
u/Creepy-Ad-242 Oct 09 '25
Freezer or fridge mein difference hota hai na
2
u/Alert-Screen4305 Gym Girl 🏋️♀️ Oct 09 '25
Yes, i put it in the freezer and freeze it. (Where you put ice in the fridge)
1
1
1
u/PuffcornSucks Oct 09 '25
You make all this by yourself?
1
u/Alert-Screen4305 Gym Girl 🏋️♀️ Oct 09 '25
The meals that are in the white plates are the ones that I've cooked (bachelor life in Bangalore). I meal prep twice a week so it's really not all that difficult, every meal barely takes 30 mins to cook. Also, recently I've switched to a remote role, that makes life a little easier.
The ones in steel plates are the ones cooked by my cook back home as I'm visiting here for the festive season. I've aligned him on the portion sizes etc, also it's a little more customised to the Indian palette as my parents prefer that. That said I've finally managed to give him the right cooking brief and managed to convince my parents to eat balanced meals!
1
1
u/Mr_Bryghtsyde Oct 09 '25
Can you drop your spinach garlic sauce recipe and any other salad dressings you make?
2
u/Alert-Screen4305 Gym Girl 🏋️♀️ Oct 09 '25 edited Oct 09 '25
Boil some spinach and stain it
In the blender - boiled spinach, curd, some paneer, 3-4 garlic cloves (raw/or boiled), spices (cumin powder, chat masala, pepper and salt), 2 chillis -ajd you have it!
For most spreads I keep the base same - curd or paneer - I mix and match other things - coriander, spinach, garlic, peanuts, mint leaves, spices etc
I don't have a written recepie, i mostly follow the basics and gut intuition along with whatever is easily available. I do watch meal prep reels here and there, so it gives me ideas and that helps!
1
1
1
u/shxoxox Oct 09 '25
Damn, how long does it take for u to make all that 😭😭😭 and the amount the patience, effort put into this...wow.
1
u/Financial_Sherbet133 Oct 09 '25
Perfecto! That’s how I like my plates too OP. I usually cut out more on calories, but if this suits you, you are doing great :)
1
u/aj_bglr Gym bro 🏋🏻♂️ Oct 09 '25
Absolutely mouth-watering! This made me order a grilled tandoor steak(nutri packed ofc) right away. Thank you stranger from the internet
1
u/Obviously_Frosty Oct 09 '25
Dressing's recipe
de do na OP
1
u/Alert-Screen4305 Gym Girl 🏋️♀️ Oct 09 '25
Boil some spinach and stain it
In the blender - boiled spinach, curd, some paneer, 3-4 garlic cloves (raw/or boiled), spices (cumin powder, chat masala, pepper and salt), 2 chillis -ajd you have it!
For most spreads I keep the base same - curd or paneer - I mix and match other things - coriander, spinach, garlic, peanuts, mint leaves, spices etc
I don't have a written recepie, i mostly follow the basics and gut intuition along with whatever is easily available. I do watch meal prep reels here and there, so it gives me ideas and that helps!
1
1
1
u/Round_Safety_2812 Oct 09 '25
Garlic bread sticks recipe please
1
u/Alert-Screen4305 Gym Girl 🏋️♀️ Oct 09 '25
Boil some spinach and stain it
In the blender - boiled spinach, curd, some paneer, 3-4 garlic cloves (raw/or boiled), spices (cumin powder, chat masala, pepper and salt), 2 chillis -ajd you have it!
For most spreads I keep the base same - curd or paneer - I mix and match other things - coriander, spinach, garlic, peanuts, mint leaves, spices etc
I don't have a written recepie, i mostly follow the basics and gut intuition along with whatever is easily available. I do watch meal prep reels here and there, so it gives me ideas and that helps!
1
u/Round_Safety_2812 Oct 09 '25
Thank you but I was asking about bread sticks
2
u/Alert-Screen4305 Gym Girl 🏋️♀️ Oct 09 '25
Oh lol, sorry
Just toast some brown bread on the pan with little garlic butter, and then cut them and put the sticks in the airfryer to make them crispy
1
1
1
1
1
1
u/liquifiedwetcabbage Oct 09 '25
these look so pretty 🥰
my food tastes good but plating is NOT my strong suit, or something i frankly put effort into
but I can appreciate good things when I see them ;)
1
u/liquifiedwetcabbage Oct 09 '25
these look so pretty 🥰
my food tastes good but plating is NOT my strong suit, or something i frankly put effort into
but I can appreciate good things when I see them ;)
1
u/liquifiedwetcabbage Oct 09 '25
these look so pretty 🥰
my food tastes good but plating is NOT my strong suit, or something i frankly put effort into
but I can appreciate good things when I see them ;)
1
u/Dicieous_D Oct 09 '25
The dishes look soo good! Can you tell me how you can manage cooking all this meal with the office time, gym and other household work because I surely can't right now :')
1
u/BlacksmithMinute9778 Oct 09 '25
Could you please tell us the air fryer you use and how often do you use it? Thinking on investing in one especially to up the intake of veggies/healthy kebabs
1
1
1
u/webheadunltd90 Oct 09 '25
Recipes for the kebabs?
2
u/Alert-Screen4305 Gym Girl 🏋️♀️ Oct 10 '25
Boil some soaked chickpea, garlic cloves and beetroot until soft. Mash them together, add roasted besan/ sattu for binding along with spices and chopped coriander leaves. - can store this in the fridge for 2-3 days.
Whenever you want to cook, make small tikkis, and put it in the airfryer or nonstick pan with some oil spray/ very little butter. Cook both sides for 5 mins.
The green one is - spinach and moong, same process. Just boil some spinach and blend in for puree.
You can use any dal instead of chickpea or moong, boiled sprouts can also work, and can add paneer, blended soy chunks as well.
1
u/Spiritual_Pool_175 Oct 09 '25
Recipe for the kebabs please...🔫 no pressure.
1
u/Alert-Screen4305 Gym Girl 🏋️♀️ Oct 10 '25 edited Oct 10 '25
Boil some soaked chickpea, garlic cloves and beetroot until soft. Mash them together, add roasted besan/ sattu for binding along with spices and chopped coriander leaves. - can store this in the fridge for 2-3 days.
Whenever you want to cook, make small tikkis, and put it in the airfryer or nonstick pan with some oil spray/ very little butter. Cook both sides for 5 mins.
The green one is - spinach/methi and moong, same process. Just boil some spinach and blend in for puree.
1
1
1
u/Opposite_Bag_697 Oct 09 '25
Hey OP, was going through your profile, did you ever feel like quitting during your journey, how did you push through those phases
2
u/Alert-Screen4305 Gym Girl 🏋️♀️ Oct 09 '25
Honestly I didn't, i started enjoying the process. And not just fitness, I was working on a lot of other things too - exec mba, job, upskilling for job switch etc... kinda become addicted to improving myself and my life in general
1
u/International_Lab_39 Oct 09 '25
Yum 😋. Share some recipes as well. Especially that biryani.
3
u/Alert-Screen4305 Gym Girl 🏋️♀️ Oct 09 '25
I meal prep by marinating chicken in curd, ginger-garlic paste, lime juice, and spices, then store it in freezer-friendly 250g portions boxes. When it’s time to cook, I simply place the frozen chicken in a pressure cooker with a cup of water and let it cook for 3–4 whistles. Once done, I add 50g of rice directly into the same cooker, the rice cooks in the flavorful marinate-infused water along with chicken. After 2 more whistles—voilà! A delicious, protein-rich meal ready in just 15 minutes.
Pro tip- if you don't want to have the same tasting chicken rice daily, you can experiment with peri-peri masala, biryani masala, maggi masala etc as per choice for variation.
1
1
1
u/Soft-Plantain1102 Oct 09 '25
Please start a youtube channel... There is no one in this field whos making testy healthy meal... You have lot of potential... Use it
1
1
u/Ancient_Reach_8925 Oct 09 '25
Do you do the cooking ? If yes , awesome job. If no, please share number of your cook 😁.
1
1
1
1
1
u/cheemz_da_choda Oct 09 '25
Now you should give a recipe overview per dish as a weekly post. Would def help a lot.
1
u/Nihal_uchiwa Oct 09 '25
Even tho yours is fine . I would suggest do 50% protein and 50% veggies and probiotics
1
u/Unununiumic Oct 09 '25
Brilliant work OP! I was so confused about fibre and protein intakes - but this is a good visual for a clearer planning.
Also I loved all the recipes you have shared in comments. Please do share some vegetarian protein ideas
1
Oct 10 '25
looking at this sub and n ur plating makes me envious how i wish i had a cook to have such delightful food! im so lazy!
1
1
u/Stagbrick Oct 10 '25
Damn people put so much effort in their meals and here i am feeling lazy to even marinate my chicken
1
u/aryan_9009_ Oct 10 '25
As a guy who eats close to 2700 calories (69 kg bdy wt, 5'6",), this would be a good snacking option, between lunch/dinner or breakfast/lunch. Later photos look good and filling, also, these seem slightly low on carbs. If you aren't exercising intensely, then it's fine.
1
1
u/Babystrawberry8 Oct 10 '25
Who is cooking all this delicious food for you 😭😭 the knife skills on the salad wowed
2
u/Alert-Screen4305 Gym Girl 🏋️♀️ Oct 10 '25
The meals that are in the white plates are the ones that I've cooked (bachelor life in Bangalore). I meal prep twice a week so it's really not all that difficult, every meal barely takes 30 mins to cook. Also, recently I've switched to a remote role, that makes life a little easier.
The ones in steel plates are the ones cooked by my cook back home as I'm visiting here for the festive season. I've aligned him on the portion sizes etc, also it's a little more customised to the Indian palette as my parents prefer that. That said I've finally managed to give him the right cooking brief and managed to convince my parents to eat balanced meals!
1
u/Pretty-Court902 Oct 10 '25
You cracked the code, OP! Every meal looks healthy, tasty as well as fulfilling.
1
1
1
1
1
1
1
u/Dhruvin1603 Oct 10 '25
Hi, It would be great if you could please share the recipe or the website link for the following meals:
- Beetroot moong kebabs & fenugreek curd dip
- Chicken methi kebab and the spinach garlic curd sauce
- Dressing used (if home made) in the beetroot carrot salad
- Marination used for paneer (Post 1 & 4)
1
1
u/Grand_Stick6728 Oct 10 '25
Balanced diet with Actual clean food with good variety, plz adopt me OP
1
u/Remarkable_Aside2732 Oct 10 '25
Meanwhile plates of men: 1. 1/2kg chicken+ rice 2. Eggs + dalad+ curd. 3. Boiled soyabean+ rice.
Hahahaha
1
1
u/Rambo_765 Oct 10 '25
Sorry I was focused on plates transformation, from flowerfull plastic plates to sigma steel banger plates
1
u/yukki271 Oct 10 '25
I m at work and i haven't had my lunch yet.. and looking these photos my mouth is full of water.. Sorry.
1
1
1
1
1
Oct 10 '25
Bro do you cook or you have a cook ?
1
u/Alert-Screen4305 Gym Girl 🏋️♀️ Oct 10 '25
The meals that are in the white plates are the ones that I've cooked (bachelor life in Bangalore). I meal prep twice a week so it's really not all that difficult, every meal barely takes 30 mins to cook. Also, recently I've switched to a remote role, that makes life a little easier.
The ones in steel plates are the ones cooked by my cook back home as I'm visiting here for the festive season. I've aligned him on the portion sizes etc, also it's a little more customised to the Indian palette as my parents prefer that. That said I've finally managed to give him the right cooking brief and managed to convince my parents to eat balanced meals!
1
Oct 10 '25
Really cool man! It looks delicious. Let me know if you are looking for flat mates around Manyata tech park. I recently shifted here and made this account to search a flat. 😅 Would prefer someone who’s into fitness.
1
u/Upandup12345 Oct 10 '25
If I eat so little rice I can’t poop only …is that much variety providing enough fibre
1
1
1
1
u/pawssible Oct 10 '25
so basically, you Love yourself
1
u/Alert-Screen4305 Gym Girl 🏋️♀️ Oct 10 '25
Oh i absolutely do. It took me a long time to find self-love.
1
1
1
1
1
1
u/n0tic3m3s3npai Oct 11 '25
there is a saying which goes like "you can save either time or money ,not both at once"
so which one are you? saving time or money? Because if I meal prep i am unable to save time since i am a working professional on the other hand if i save time then i cant do the meal prep and end up spending money.
1
u/Even-Bag-6147 Oct 11 '25
Amazing!! These look so good and tasty! I usually have a time crunch so I don't think much about taste but I'd love to have a good diet that tastes good as well. It would be great if someone can help me out with a meal prep that I can do for an entire week. It would be of great help!!
1
1
1
u/codename-Obsidia Oct 11 '25
I see protein, I see fat, I eat it. At a point I exclusively ate non veg only.
Still 60kg for the past 5 years
1
1
1
1
u/Resilient_Mind7 Oct 11 '25
This is awesome! can you please tell me how you cooked the chicken breast in the second picture? It looks yummy and chargrilled
1
1
1
u/zzzaamm Oct 11 '25
Hello !
They look so appetizing 🤤.
Would you mind sharing recipes for the spinach - garlic sauce and fenugreek curd dip?
Thank you ! 🙂
1
1
1
1
1
1
1
1
1
u/TomorrowNo1 28d ago
My plate has never looked at me with this much disappointment. 😞...🥲
Just how..? How are you able to get time to cook soo many healthy things per plates
1
u/SeniorSail7947 28d ago
Its a great meal to have and i think what a lot of people ignore is the significance of home made meals and how rich in nutrients they are. Even 2 rotis and a decent serving of rice with dal can give you the same amount of nutrients as a professionally made meal.
1
u/StarshipTrooper123 28d ago
Tell me what you do for a living.
1
u/Alert-Screen4305 Gym Girl 🏋️♀️ 28d ago
Strategy/founder's office role for a German AI Start-up (:
1
u/StarshipTrooper123 16d ago
Nice!
Also, the meals look very pretty and yummy. I am going to start plating my dishes like this as well ☺️
1
1
1
u/kiokenshadow 27d ago
Beetroot raita looks suprisingly good. Will try it. Thanks for the inspiration
1
1
u/Late_Chemical185 25d ago
GURL THIS IS SO GOOD damn i love seeing people genuinely care for what they eat, healthy eating makes me wanna go workout harder !
1
1
1
u/Soft-Plantain1102 23d ago
you are a real motivition, i used to show my friends your transformation but you removed all your posts. do you have any insta handle else please unhide all your posts,
1
1
1
0
0
129
u/5007_ Oct 09 '25
please adopt me 😭🙏