Diet tips: Wholesome Indian meals that support women’s health, energy, balance

Diet guide: A protein-rich breakfast sets the tone for the day, while a lighter, fibre-dense dinner aids digestion and sleep (Image: Canva)

Eating well is not about following strict diets or counting calories. It’s about nourishing your body with care, intention, and ingredients that support your personal needs. For women especially, balanced meals can make a real difference, from managing hormonal health to maintaining strong bones and consistent energy.

Your  body  needs more of certain nutrients, like iron, calcium, and folate, to handle everything from hormonal shifts to bone density changes. A woman’s diet must support her internal systems, says, Saurabh Bothra, Founder of Habuild & a certified Yoga Instructor. “When meals are rooted in mindful, nutrient-dense ingredients, they help build resilience against stress, fatigue, and hormonal imbalances,” he says.

Food from the  Indian kitchen already offers wide range of healthy options, he says, adding, “Using everyday ingredients in smart combinations can create meals that satisfy your tastebuds and also meet your body’s evolving needs. With a few tweaks, our dal-chawal and parathas can become power-packed tools of wellness.”

Health benefits of sprouted moong daal chila: High in protein and fiber, this breakfast option keeps you full and energized (Image: Canva)

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Simple tweaks, like swapping maida for ragi or adding greens to dal, can help elevate the health quotient without compromising taste. “It’s also important to pay attention to meal timing and portion control. A protein-rich breakfast sets the tone for the day, while a lighter, fibre-dense dinner aids digestion and sleep. Fermented foods like dosa batters support gut health, and ghee adds healthy fats essential for vitamin absorption and hormonal balance,” says Bothra.

He suggests the following 5 wholesome Indian meals every woman should add to her routine:

• Sprouted moong dal chilla with mint chutney: High in protein and fiber, this breakfast option keeps you full and energized. “Sprouted moong is rich in iron and folate, which are crucial for women’s vitality,” explains Bothra. Blend 1 cup sprouted moong dal with spices, chopped onions, and coriander. Cook like a dosa in ghee and serve with fresh mint chutney.

• Ragi dosa with coconut chutney: Ragi is a calcium powerhouse, perfect for bone health. “It’s great for women post-30, when calcium needs a boost,” says Bothra. Mix 1 cup ragi flour with ½ cup urad dal batter. Ferment overnight. Cook on a hot pan and pair with coconut chutney.

• Quinoa and rajma khichdi: A nutrient-rich, plant-based protein option ideal for lunch. “Quinoa balances blood sugar and rajma adds fibre, keeping energy stable through the day,” notes Bothra. Pressure cook ½ cup quinoa, ½ cup soaked rajma, chopped vegetables, and turmeric. Serve hot.

• Soya and spinach paratha with curd: Boosts protein and iron, essential for metabolism and hormonal health. Knead ½ cup soya flour, ½ cup wheat flour, chopped spinach, and spices into dough. Roll into parathas, cook in ghee, and serve with curd.

• Chana and methi dal with brown rice: A light dinner that aids digestion and prevents iron deficiency. “Methi adds fibre and supports hormonal detoxification,” shares Bothra. Sauté cumin, onions, and tomatoes in ghee. Add soaked chana dal and turmeric. Cook till soft, add methi leaves, and serve with brown rice.