Paneer sandwich If you don’t like the aloo toast then paneer sandwich comes to your rescue. Add grated paneer, your favourite veggies with pepper, salt along with some cheese to a slice of bread and cover with another slice. Pair this with a healthy banana smoothie to add to your nutrition.

  • Calories: 361
  • Fat: 16.7
  • Sodium: 1320mg
  • Carbohydrates: 32.5g
  • Fiber: 2.3g
  • Sugars: 5.13g
  • Protein: 19.3g
A typical sandwich you make at home includes bread (for one large, thick slice of whole wheat, toasted (39 grams), add 119 calories),2 one or two of your favorite condiments, and lunch meat. You may even add a few veggies for crunch and flavor. If you make that sandwich at home you can control the ingredients, cut calories, and boost nutrition.


  • Despite their small size, eggs are high in nutrition and can be a valuable addition to a well-balanced diet. Eggs are a good source of protein. They also include heart-healthy unsaturated fats and are a good source of key nutrients like vitamin B6, B12, and D.
  • High-Density Lipoprotein (HDL), generally known as good cholesterol, can be increased by eating eggs. Heart disease, stroke, and other health problems can be reduced when HDL levels are high.
  • Lutein and zeaxanthin are two potent antioxidants found in eggs. Consuming enough amounts of these nutrients can minimise the risk of the two most frequent eye problems, cataracts and macular degeneration.
  • The presence of vitamin D in eggs aids in the maintenance of strong bones. Vitamin D is necessary for calcium absorption as well as bone health. As a result, eggs play an important role in osteoporosis prevention.


  1. Promotes Weigh Loss

Fruits are composed mainly of water and contain no calories. So, this makes it a excellent option for people who want to lose weight.

  1. High Fiber Content

Most fruits have high amount of fibers in them and fibers are very important in our diet. Fibers solve the problem of constipation and also cleanse your bowel. Fiber also reduces your risk of getting colon cancer.

  1. High Folic Acid Content

Folic acids are important for our red blood cells. Folic acids are also important during pregnancy for the healthy development of foetus. Fruits contain a good amount of folic acid, so, to get the benefits of folic acid, try adding fruit salad to your diet.

  1. High Energy Levels

Most fruits contain vitamins that can boost your energy and this is the main reason why people who exercise eat more of fruits. A decent fruit salad can give you energy similar to that of a boxer.

  1. Supplies Your Daily Vitamin and Mineral Needs

A typical fruit salad can satisfy your recommended daily intake of almost every vitamin and mineral essential for your body.

  1. High Antioxidant Content

Most fruits contain high levels of antioxidants which are responsible for destroying free radicals in our body. Free radicals are dangerous because they damage our cells and can lead to a number of different cancers. To reduce your risk of cancer, a plate of fruit salad daily will be an excellent option.

  1. Gives You Healthy Skin and Hair

Brightly coloured fruits contain several carotenoids which can reduce your skins sensitivity to the sun. The vitamin C present in fruits also helps to produce the enzyme collagen that strengthens the capillaries which supplies the hair shaft. This gives you a healthy skin and hair.


It may not be good for everyone’s health.

Chapati made from whole wheat flour usually has lot of fiber, carbohydrates, and vitamins like B12 that provide energy and nutrition.

However, wheat also contains Gluten and many people have a Gluten Intolerance (sort of allergy), so eating wheat chapati can cause stomach related issues.

Also, in many eateries, chapati is made from refined wheat flour (Maida) that has practically no nutrition (only calories).

Many doctors earlier advised diabetes patients to stop eating rice and eat only chapatis. However, I have practically seen that wheat based breads and chapatis don’t help in keeping blood sugar levels low (rather they contribute to high blood sugar)


Oats contain beta-glucan soluble fiber which lowers blood cholesterol levels by reducing LDL (bad) cholesterol levels through oats’ ability to reduce blood glucose levels after eating a meal containing high glycaemic index foods like white bread or sweetened cereal – especially important considering Americans consume over 130 pounds of sugar each year (compared to the global average of about 40 pounds per year).

Oats are also one of the best sources of antioxidants. Antioxidants in oats help protect against certain diseases, such as cancer and heart disease. A quarter cup (28g) of oatmeal contains about 80mg of beta-glucan soluble fiber, 16% DV iron, and 10% DV potassium. It also has 3 grams of protein per serving.

A 100g portion of oatmeal is reported to contain no saturated fat or cholesterol with only 0.4g sat fat per 300kcal, which is less than 4%. Oats are low on the glycaemic index so they don’t spike your blood sugar level quickly either! Plus, oats have little to no sodium, making them an ideal cereal choice for people concerned with high blood pressure.


Peanut butter is a healthy option while compared to other artificial flavoured spreads.

It is rich in protein, essential fatty acids and other micronutrients. However, the quantity of peanut butter has to be limited per day, as it may contribute high fat in your daily diet. Consider restricting it to 1 tbsp a day as a spread.




Minerals and vitamins as well as proteins and some carbohydrates.

But if you eat liver and organs you will get most all of the vitamins and minerals from that.

When a pack of wolves get prey the Big Leader wolves always eat the heart, liver, and organs because that has the most nutrients.

#How to eat more vegetables:

  1. Add Veggies to Your Eggs
  2. Replace Fries With Salad
  3. Buy Pre-Cut Veggies
  4. Cook One New Vegetable Per Month
  5. View Savory Photos of Veggies
  6. Try A Veggie You Don’t Like Again
  7. Add Veggies to Chopped Meat
  8. Grill Your Vegetables For Better Taste
  9. Make Veggie Pasta
  10. Make A Vegetable Smoothie


                              “EAT HEALTHY AND STAY  WEALTHY”

                                                     “HEALTH IS WEALTH…”

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