🥗 One prep. Three meals. Zero stress! In this video, I'm showing you how to meal prep just 4 simple ingredients — Chickpeas, Kidney Beans (Rajma), Carrots & French Beans — and turn them into 3 completely different, super nourishing meals! ✅ Chickpea Salad – fresh, filling & ready in minutes ✅ Baked Falafel Nourish Bowl – wholesome, balanced & absolutely delicious ✅ Rajma Quesadillas – an Indian fusion twist you'll love! All three meals are: 🌱 100% Vegetarian 💪 High in plant-based protein & fibre 🧘 Perfect for fat loss, gut health & sustained energy ⏱️ Great for busy moms & working women This is exactly the kind of smart, sustainable eating I teach my clients at MindfulEats — real food, real flavour, real results. 📌 Save this video for your next meal prep day! ————————————————————— 🔔 NEW VIDEOS every week on healthy Indian eating, meal prep & sustainable fat loss 👇 Subscribe so you never miss a recipe! 📲 Follow me on Instagram: Instagram: Personal - https://www.instagram.com/mindfuleats.shubhangi?igsh=MWl0NTdmcWNudzZ2aw== Nutrition https://www.instagram.com/mindfuleats.org_by_shubhangiigsh=OG5lN2FtY2sxdzMw 🌐 Work with me: mindfuleats.org ————————————————————— Complete recipes below Roasted Chickpea Salad 🥗 Ingredients 1 cup boiled chickpeas 1 carrot, chopped Handful of french beans, chopped Lettuce Tomatoes, chopped For the seasoning 1 tsp chilli powder 1 tsp coriander powder 1/2 tsp jeera powder 1 tsp chaat masala Salt & pepper to taste Dressing Homemade hummus Method In a bowl, combine boiled chickpeas, carrots, and french beans. Add chilli powder, coriander powder, jeera powder, chaat masala, salt, and pepper. Mix well until evenly coated. Air fry the mixture until the chickpeas turn slightly crispy and the vegetables are roasted. In a serving bowl, add a base of lettuce and tomatoes. Top with the roasted chickpeas and vegetables. Finish with a generous drizzle of homemade hummus and serve fresh. Baked Falafel Nourish Bowl 🥙 Ingredients For the baked falafel 1/2 cup chickpeas 1/4 cup carrot 1/4 cup french beans Coriander leaves Onion 2 cloves garlic Salt & pepper to taste Chilli powder Jeera powder Coriander powder For the nourish bowl Arugula 2–3 tbsp cooked rice Roasted bell peppers Roasted mushrooms Roasted onions Cucumber 3–4 baked falafel Lemon mint yogurt dressing Greek yogurt Fresh coriander Mint Lemon juice Salt & pepper Method Add chickpeas, carrots, french beans, coriander, onion, garlic, and spices to a mixer. Pulse until combined. Shape into small falafel and bake or air fry until golden and crisp. Prepare the dressing by blending together greek yogurt, coriander, mint, lemon juice, salt, and pepper. To assemble the bowl, start with a base of arugula and rice. Top with roasted bell peppers, mushrooms, onions, cucumber, and baked falafel. Finish with the lemon mint yogurt dressing and serve fresh. A simple, balanced nourish bowl packed with flavour, protein, and fresh ingredients. Rajma Quesadilla 🌯🥭 A wholesome, flavour-packed wrap loaded with mashed rajma, veggies, creamy lemon mint dressing, fresh mango salsa, arugula, and mozzarella cheese ✨ Ingredients For the Rajma Filling 1/2 cup boiled rajma (kidney beans), lightly mashed 1/4 cup finely chopped carrot 1/4 cup finely chopped french beans 1 small onion, chopped 2 garlic cloves, minced Fresh coriander, chopped Salt & pepper to taste 1/2 tsp chilli powder 1/2 tsp jeera powder 1/2 tsp coriander powder For the Lemon Mint Dressing 3–4 tbsp yogurt Fresh mint leaves Lemon juice Salt & pepper Blend into a smooth green dressing. For the Mango Salsa 1 ripe mango, diced 1/2 cucumber, chopped 1 tomato, chopped Fresh coriander & mint Lemon juice Salt & pepper Mix everything well and keep aside. For Assembling 1 tortilla wrap Handful of arugula Mozzarella cheese Method Heat a pan and sauté onions and garlic. Add carrot and french beans and cook until slightly soft. Add rajma along with chilli powder, jeera powder, coriander powder, salt, and pepper. Mash lightly and cook for 2–3 minutes. Spread the smooth lemon mint dressing over the tortilla. Add the rajma veggie filling. Top with fresh mango salsa, arugula, and mozzarella cheese. Fold the tortilla and toast on a pan until golden and crisp on both sides. Slice and serve warm ✨ Optional Caption Making your favourite meals healthier can be simple — adding veggies, fresh salsa, and wholesome ingredients makes everyday recipes more nourishing and satisfying 💚 Quick, wholesome, and packed with flavour — perfect for an easy healthy meal. #MindfulEats #MealPrep #HealthyIndianFood Chapters: 0:10 – Intro 0:46 – The 4 Ingredients & Meal Prep Base 1:17 – Chickpea Salad 3:26 – Baked Falafel Nourish Bowl 6:41 – Rajma Quesadillas Music - Youtube Library

☀️ Slow Weekend Morning Vlog | Healthy Breakfast, Workout & Meal Prep Come spend a slow, peaceful morning with me! 🌿 In today's video I'm sharing my real weekend morning — no rush, no stress — just good food, movement and meal prepping for the week ahead! Here's what we're doing today 👇 🍳 BREAKFAST — Boiled Egg Mash Toast Simple, high protein and incredibly satisfying. My go-to weekend breakfast that takes less than 10 minutes! 🧁 BAKING — Choco Ragi Whole Wheat Walnut Muffins Wholesome, guilt-free muffins made with ragi flour, whole wheat, cocoa and walnuts. Naturally sweetened and packed with nutrition! 🏋️ WORKOUT A quick workout to get the body moving — because weekends are for feeling good, not lazy! 🥗 MEAL PREP - creating meals from prepped ingredients Using my prepped ingredients to put together a quick, balanced meal — showing you how easy it is to eat healthy without spending hours in the kitchen! ✨ This is real life, real food and real wellness — no perfection, just progress! Recipes below : Egg Mash Toast 🥚🥒🍞 A quick, protein-packed toast that’s creamy, tangy & super satisfying! Ingredients 1 boiled egg 1 tsp labneh Salt & pepper to taste Fresh coriander, chopped Pickled cucumber, chopped 1 slice multigrain toast Method - Toast the multigrain bread until crisp. - In a bowl, mash the boiled egg with labneh. - Add salt, pepper, coriander & chopped pickled cucumber. Mix well. - Spread the egg mixture over the toast. - Garnish with a little extra coriander & enjoy fresh! Choco Ragi Wheat Flour Muffins 🍫🧁 Soft, chocolatey muffins with the goodness of ragi, wheat flour & crunchy walnuts! Ingredients ½ cup maida ½ cup wheat flour ¼ cup ragi flour ¼ cup cocoa powder ¾ cup sugar ½ cup jaggery powder 1 tsp baking powder A pinch of salt 1 egg 1 tsp vanilla essence 2 tbsp oil ¼ cup walnuts, chopped Warm milk/water as needed for batter consistency Method - Preheat the oven to 180°C and line a muffin tray. - In a bowl, mix maida, wheat flour, ragi flour, cocoa powder, baking powder & salt. - In another bowl, whisk together egg, sugar, jaggery powder, vanilla essence & oil until well combined. - Add the dry ingredients into the wet mixture and gently fold. - Add a little warm milk or water if the batter feels too thick. - Fold in the chopped walnuts. - Pour the batter into muffin liners, filling them about ¾ full. - Bake for 18–22 minutes or until a toothpick comes out clean. - Let them cool slightly & enjoy your wholesome chocolate muffins ✨ Perfect for a nourishing breakfast, snack, or post-workout bite ✨ ⏱ Timestamps: 0:00 - Good morning & intro 1:30 - Making boiled egg mash toast 5:00 - Workout 7:00 Baking choc ragi walnut muffins 10:00 - Going to beach & grocery shopping 11:00 - Quick meal with prepped ingredients 12:00 - Wrap up & final thoughts 🌟 What you'll love about this video: ✅ Real wholesome Indian breakfast ideas ✅ Healthy baking with ragi & whole wheat ✅ Simple home workout you can do anywhere ✅ Smart meal prep that saves you time ✅ Calm, cosy slow morning energy 🌿 📲 Follow me for more healthy recipes, nutrition tips & real wellness content: Instagram: Personal - https://www.instagram.com/mindfuleats.shubhangi?igsh=MWl0NTdmcWNudzZ2aw== Nutrition https://www.instagram.com/mindfuleats.org_by_shubhangiigsh=OG5lN2FtY2sxdzMw 👉 If you enjoyed this vlog, please LIKE, SHARE and SUBSCRIBE — I post every Thursday at 8 PM! ☀️ Music - Youtube Library #SlowMorningVlog #HealthyMorningRoutine #MealPrep #HealthyBreakfast #RagiMuffins #EggToast #HomeWorkout #HealthyLifestyle #MindfulEats #SlowLiving #HealthyIndianFood #WeekendVlog #NutritionistLife #WholeFoodRecipes #HealthyBaking

🌯 High Protein Paneer Wrap | Healthy Lunch Recipe with Homemade Hummus Looking for a quick, filling and healthy lunch idea? This High Protein Paneer Wrap is exactly what you need! Loaded with sautéed marinated paneer, fresh salad leaves and a delicious homemade hummus spread — it's nutritious, satisfying and ready in minutes! 📌 Ingredients: - 1 Tortilla wrap - 150g Paneer — marinated & sautéed - Fresh salad leaves - Homemade Hummus (spread) 🌟 Why You'll Love This: ✅ High in protein — perfect for weight management ✅ Quick & easy lunch — ready in 15 minutes ✅ No processed sauces — homemade hummus spread ✅ Balanced meal — protein + fibre + healthy fats ✅ Great for meal prep & tiffin boxes 📊 Approximate Nutrition: 🔥 Calories — ~380–420 kcal 💪 Protein — ~22–25g 🌾 Carbohydrates — ~28–32g 🥑 Healthy Fats — ~14–16g ⏱ Timestamps: 0:00 - Introduction 0:30 - Ingredients 1:30 - Marinating the paneer 3:00 - Making the wrap 5:00 - Plating & final look 6:00 - Nutrition breakdown 📲 Follow me for more healthy recipes & nutrition tips: Instagram: Personal - https://www.instagram.com/mindfuleats.shubhangi?igsh=MWl0NTdmcWNudzZ2aw== Nutrition https://www.instagram.com/mindfuleats.org_by_shubhangiigsh=OG5lN2FtY2sxdzMw 👉 If you found this helpful, don't forget to LIKE, SHARE and SUBSCRIBE for more healthy recipes every Thursday! #PaneerWrap #HighProteinMeal #HealthyLunch #HomemadeHummus #PaneerRecipe #HealthyWrap #HighProteinRecipe #WeightLoss #HealthyIndianFood #QuickLunchIdeas #MealPrep #NutritionTips #HealthyEating #MindfulEats #FitnessMeal