by Adding More Fruits and Veggies (The Indian Way!)
One week down — can you believe it? 🎉 I’m officially seven days into my 30-day health challenge, and I’ve already made solid progress with:
✅ Hula hoop workouts for daily movement
✅ Saying goodbye to sugary sodas (RIP, Dr. Pepper)
✅ Fixing my sleep schedule (so much better now)
✅ Eating mindfully with better portion control
✅ Drinking more water and herbal teas
✅ Managing stress with deep breathing and gratitude
And now? It’s time to bring more color and nutrition to my plate — by adding more fruits and veggies, the Indian way.
🥦 Why Fruits and Vegetables Are a Must
When I actually looked at my meals, I realized something: I eat a lot of browns and beiges (rice, roti, potatoes…) but not nearly enough greens, reds, or oranges. And honestly? My body deserves better.
Here’s why adding more fruits and veggies is a total must-do:
- 🥕 Nutrient-Rich: Essential vitamins and minerals that keep skin glowing, energy up, and bones strong.
- 🥬 Fiber-Packed: Great for digestion, keeps you full, supports gut health, and helps manage blood sugar.
- 🍊 Immunity Boost: Loaded with antioxidants and immunity-boosting compounds.
- ❤️ Good for the Heart: Reduces inflammation and helps regulate blood pressure.
- 🍓 Helps with Weight Management: Fewer calories, more satisfaction.
😬 My (Not-Great) Habits
Before this challenge, my usual fruit and veggie intake looked like this:
- 🍌 A banana… if I didn’t forget
- 🥦 A side of sabzi with dinner… often more oil than veggie
- 🥔 Potatoes in every form imaginable
Time to change that — without giving up the Indian flavors I love.
🍽️ My Indian-Inspired Plan to Add More Fruits & Veggies
🥗 Step 1: Add a Sabzi or Vegetable to Every Meal
Even our desi meals can be veggie-loaded with just a few tweaks.
✅ Breakfast Options:
- Vegetable Poha or Upma with peas, carrots, and capsicum
- Palak or Methi Paratha (with less oil) + curd
- Besan Chilla with grated lauki, carrots, or spinach
- Fruit bowl with papaya, banana, and apple
✅ Lunch Ideas:
- Mixed Veg Sabzi (beans, carrots, peas, cauliflower) with chapati
- Tinda or Lauki Curry with rice
- Kachumber Salad (cucumber, onion, tomato with lemon)
- Rajma/Chana with chopped spinach or bottle gourd added in
✅ Dinner Ideas:
- Vegetable Khichdi with spinach, carrots, and beans
- Sambar with extra veggies (pumpkin, drumstick, brinjal)
- Bhindi or Baingan Bharta
- Raita with grated cucumber or beetroot
🍓 Step 2: Snack Smarter with Local Fruits
Instead of fried snacks or biscuits, I’m turning to fresh, seasonal fruits.
✅ Desi Fruit Snacks:
- Apple or guava slices with chaat masala
- Bowl of watermelon or mango (in moderation)
- Pomegranate seeds mixed with a bit of black salt
- Roasted makhana + banana
- Coconut water with tender malai
🥤 Step 3: Blend It Indian-Style
Smoothies are great, but so are desi alternatives!
✅ Smoothie & Drink Ideas:
- Spinach + mango lassi (without sugar)
- Banana almond milk smoothie
- Chiku and oats smoothie
- Beetroot + carrot + orange juice (fresh, not bottled)
🥒 Step 4: Cook Veggies Differently — and Deliciously
Let’s be real — plain boiled veggies aren’t it. So I’m spicing it up with these ideas:
✅ New Veggie Recipes I’m Trying:
- Roasted sweet potatoes with jeera and chaat masala
- Air-fried bhindi with masala
- Stir-fried cabbage with mustard seeds and curry leaves
- Tandoori broccoli marinated with dahi and spices
🌟 What I’ve Noticed So Far
After just one day of really prioritizing fruits and veggies:
✅ Better Energy – Fewer crashes, more focus
✅ Less Bloating – That fiber is working
✅ Improved Mood – Eating fresh food just feels better
🕒 Pro Tip: Prep Desi-Style
A little prep saves a ton of time. I’ve started:
- Chopping and storing bhindi, lauki, or palak in containers
- Keeping boiled chana and sprouts in the fridge
- Washing and prepping fruit ahead for easy snacking
👀 What’s Next?
I’ll continue experimenting with Indian-style fruit and veggie meals — simple, flavorful, and realistic. If it tastes good, I will stick to it. 😉
💬 Your Turn: What Indian Fruits & Veggies Do You Love?
Got a favorite sabzi, smoothie, or salad idea? How do you sneak more veggies into your meals? I’d love to hear your go-to desi veggie tricks!
Day 7 — done and dusted! My plate is officially more colorful and my body is grateful. Let’s keep it going! 🌱🥗🇮🇳
