5 simple and healthy tiffin ideas for Monday to Friday

These ideas are balanced with proteins, fibre and good fats to keep you energised throughout your busy day. (AI generated image)

When it comes to meals, we often use the words healthy and balanced interchangeably, but did you know that in the world of nutrition, they don’t necessarily mean the same? According to Garima Dev Verman, a certified nutritionist and medical content analyst with The Healthy Indian Project (THIP), a healthy meal ensures you’re getting essential nutrients, while a balanced meal ensures you’re getting a variety of nutrients in the right proportions.

Highlighting that people either focus too much on one food group or neglect certain nutrient-rich foods altogether, she said: “This imbalance can result in meals lacking essential nutrients or being too high in certain nutrients, like unhealthy fats or sugars. Striking a balance between different food groups and paying attention to portion sizes is key to preparing a truly balanced meal.”

A balanced meal ensures you’re getting a variety of nutrients in the right proportions. (Source: Freepik)

To meet basic Indian nutrition goals, it’s important to include a variety of key components in your meals. Edwina Raj, Head of Services – Clinical Nutrition & Dietetics, Aster CMI Hospital, Bangalore, shared 5 simple and healthy tiffin ideas for Monday to Friday that are easy to make and great for your lunchbox: 1. Vegetable Upma with Sprouts Salad: Start your week with a wholesome bowl of upma made from millet or semolina mixed with colourful vegetables. Pair it with a fresh sprout’s salad tossed with lemon and chaat masala for fibre and protein that keeps you full longer.

2. Dal and Veggie Idlis: For Tuesday, prepare soft idlis made with a mix of lentils and vegetables. These steamed bites are light yet packed with protein, and you can add a side of fresh fruit to balance the meal with natural sweetness.

3. Chana Dahi Chaat: Mid-week lunch can be a refreshing mix of boiled chickpeas and curd with cucumber, a pinch of spices and a squeeze of lemon. This dish provides probiotics for gut health and slow-burn energy from the chickpeas.

4. Oats Patties with Chutney and Fruit: Try oats-based patties on Thursday for a fibre-rich meal. Pair them with mint or tomato chutney for flavour and add pomegranate or any seasonal fruit for antioxidants and a sweet finish.

5. Paneer Veg Wrap: End the week with a whole-wheat wrap filled with sautéed paneer cubes, capsicum, lettuce and light curd or hung curd for creaminess. This is a protein-rich, tasty option that’s easy to eat on the go.

DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to.