Blogs


Home / Blog Details
    • cal19-August-2022 adminAparna Iyer

      Recipes Rich In Healthy Fats, Protein, And Carbohydrates

    • There is so much buzz around the world about a low carbohydrate diet. Carbohydrates, fats and protein are essential macronutrients found in foods that our body requires in large proportion. However, combining carbs and protein provides the vital nutrients that our body needs and keeps you going throughout the day.

      People who follow a low carb and high protein diet have a higher chance of weight loss than those who follow the conventional low-fat diet.

      Table Of Contents

      1. Wholesome Recipes

      1.1 Chopped Egg Salad With Avocado And Shrimp/Fish/Quinoa

      1.2  Mashed Cauliflower With Grilled Tuna Fish

      1.3 Fried Cauliflower Rice With Chicken

      1.4 Roasted Potato And Chicken With Kale/Spinach

      2. The Final Say

      Wholesome Recipes

      1. Chopped Egg Salad With Avocado And Shrimp/Fish/Quinoa

      Egg salad with avocado, shrimp, fish and quinoa keeps you satiated and nourished throughout the day. This recipe is perfect for devouring at any time of the year. 

       Ingredients

      • Shrimp(cleaned)- 50gm/ Fish-50gm/ Quinoa- 30gm 
      • Avocado - ½ chopped
      • Tomato - 1 chopped
      • Lettuce (iceberg) -2-3 leaves
      • Whole eggs - 2 (Chopped)
      • Salt and pepper- as per taste
      • Onion (sliced) - ¼ cup
      • Olive oil- 1 tbsp
      • Fresh lime juice - 2 tbsp
      • Cilantro leaves- as per taste

      Preparation Method

      • Add finely chopped onion, lemon juice, and ½ tbsp olive oil to a large bowl. Mix gently and keep it aside for 5 minutes.
      • Drizzle 1 tsp of oil in a pan, add shrimp/fish/quinoa with salt and pepper for taste and let it cook for 2-3 minutes on medium flame.
      • Later toss tomatoes with the onion in oil. Add cilantro and lettuce to it. Mix well and serve along with seasoned shrimp/fish/quinoa in a bowl.

      2. Mashed Cauliflower With Grilled Tuna Fish

      This recipe is incredibly wholesome and can be prepared in a jiffy. It is served with an accompaniment of creamy mashed cauliflower.

      Ingredients

      • Cauliflower (cut into florets)- 1 medium head
      • Extra virgin olive oil- 2 tbsp
      • Fresh lemon juice- 2 tbsp
      • Salt and pepper- as per taste
      • Greens (chopped) of your choice 
      • Tuna fish- 100-150gm 

      Preparation Method

      • Steam the chopped cauliflower florets in a steamer until they are tender. It may take 8-10 minutes.
      • Transfer the steamed cauliflower florets into a blender or food processor.
      • Use the boiled water to mash the cauliflower.
      • Add 1 tsp olive oil and the water in which the cauliflower was boiled in a blender, and blend the mixture until smooth.
      • Mix greens, lemon juice, oil, salt, and pepper in a small bowl according to taste.
      • Season the tuna with salt and pepper.
      • Heat the grill pan and drizzle a few drops of oil on it—Cook the seasoned tuna on the pan from both sides until golden brown.
      • Put the greens on a plate, scoop the mashed cauliflower, and layer the tuna on the mashed cauliflower. Then sprinkle some pepper and salt if required for extra taste.
      • You can also squeeze some lemon juice.

      3. Fried Cauliflower Rice With Chicken

      This stir-fried recipe is flavoursome and nutritious. It is tossed with aromatic spices, veggies, and juicy chicken. It makes a perfect meal when served over rice.

      Ingredients

      • Boneless chicken - 100gm
      • Egg (beaten) - 1 
      • Olive oil and regular oil - 1 tbsp+ 2 tsp
      • Red bell peppers - 50 gm
      • Carrots - 50 gm
      • Onion - 50 gm
      • Peas (boiled) - 10gm
      • Garlic cloves - 2-3
      • Cauliflower, finely chopped- 150-200gm
      • White vinegar - 2 tsp
      • Soy sauce- 2 tbsp
      • Salt and pepper - as per taste

      Preparation Method

      • In a kadhai, add 1 tbsp oil, let it heat and then add chicken and cook it from both sides until golden brown. Then, transfer it to a plate and let it sit for some time.
      • Add 2 tsp oil into a kadhai, add beaten egg, scramble it for 2-3 minutes, and transfer it to a bowl. 
      • Add chopped garlic, other chopped veggies, and boiled peas into a kadhai and cook until they turn tender.
      • Add cauliflower rice, white vinegar, and soy sauce. Combine them well. Let the cauliflower cook until its colour changes to light brown, then add the cooked and sliced chicken and eggs.
      •  Add salt and pepper if required, and squeeze a little lemon juice on top before eating.

      4. Roasted Potato And Chicken With Kale/Spinach

      This recipe is packed with flavours and the goodness of spinach and chicken. This goes well with naan and rice.

      Carbohydrates, protein, and fats are pivotal in a balanced diet, whatever your target might be. These easy recipes will help you be ready to nourish yourself at any time of the day and avoid eating junk.

      Ingredients

      • Green olives - 5-6 
      • Potatoes: 1 big potato chopped into ¾ pieces
      • Olive oil- 3 tsp
      • Thyme leaves- 2 tsp
      • Lemon - half lemon
      • Salt and pepper - as per taste
      • Red chilli pepper- 1 tsp
      • Chicken- 200gm
      • Kale/spinach- 200gm

      Preparation Method

      • On the baking sheet, place lemon halves put potatoes in olive oil, thyme seasoned with salt and pepper, and place it on the tray.
      • Mix red chilli powder, oil, salt, and pepper in a small bowl, apply it to the chicken and transfer the chicken to the baking sheet along with the potatoes.
      • In a preheated oven, bake everything at 425 °F for 25-30 minutes
      • Take the chicken out from the oven, spread kale/spinach on the tray, and let It cook for 1 minute. Then fold the spinach/kale with the potatoes, squeeze some lemon juice and vegetables along with the chicken and serve.

      About TONEOP

      TONEOP is a platform dedicated to improving and maintaining your good health through a comprehensive range of goal-oriented diet plans and recipes. It also intends to provide value-added content to our consumers.  

       

       

      Download TONEOP to access our diet plans, recipes & much more. 

      Android user- https://bit.ly/ToneopAndroid

      Apple user-   https://apple.co/38ykc9H


       

Your email address will not be published. Required fields are marked *

left img right img