https://healthaali.in/blog Notes from the HealThaali kitchen on cooking with less oil, balanced Indian meals and steady progress. en © 2026 HealThaali Tue, 15 Sep 2026 00:00:00 GMT https://healthaali.in/blog/high-protein-meals-under-15-minutes https://healthaali.in/blog/high-protein-meals-under-15-minutes Tue, 15 Sep 2026 00:00:00 GMT The five things worth keeping in the kitchen, three shapes that cover most weeknights, and two filmed meals that go from fridge to plate in under fifteen minutes. Nehal Masood High protein Meal planning Habits https://healthaali.in/blog/sugar-in-an-ordinary-indian-day https://healthaali.in/blog/sugar-in-an-ordinary-indian-day Mon, 14 Sep 2026 00:00:00 GMT Three cups of chai, four biscuits and one fruit drink add up faster than anyone expects. A day counted in teaspoons, and how to read the label that hid the rest of it. Nehal Masood Food labels Indian food Habits https://healthaali.in/blog/cooking-with-less-oil-tadka https://healthaali.in/blog/cooking-with-less-oil-tadka Sun, 23 Aug 2026 00:00:00 GMT A teaspoon of oil is about 40 calories, and most kitchens spend ten of them without noticing. Here is where the oil goes, what to change first, and how to keep the flavour while you do it. Nehal Masood Zero oil Indian food Habits https://healthaali.in/blog/how-to-build-a-balanced-thaali https://healthaali.in/blog/how-to-build-a-balanced-thaali Thu, 13 Aug 2026 00:00:00 GMT Four jobs a plate has to do, how to judge the portions with your hands instead of a scale, and a worked 490-calorie lunch that carries about 40 grams of protein. Nehal Masood Indian food Meal planning High protein https://healthaali.in/blog/fibre-in-an-indian-diet https://healthaali.in/blog/fibre-in-an-indian-diet Mon, 10 Aug 2026 00:00:00 GMT The pulses and vegetables are already there, and most days still land short of what the guidance asks for. What 30 to 40 grams looks like in katoris, and the four additions that close the gap. Nehal Masood Fibre Indian food Habits https://healthaali.in/blog/how-much-protein-do-you-need-indian-diet https://healthaali.in/blog/how-much-protein-do-you-need-indian-diet Sun, 09 Aug 2026 00:00:00 GMT A practical way to work out your own protein target — and what that looks like on a normal plate of dal, curd, roti and rice, with the honest ranges rather than a single number. Nehal Masood High protein Indian food Weight loss https://healthaali.in/blog/soya-chunks-cheapest-protein https://healthaali.in/blog/soya-chunks-cheapest-protein Sat, 18 Jul 2026 00:00:00 GMT About 52 g of protein per 100 g dry, for a fraction of what paneer costs. Why they taste of nothing, the squeeze everyone skips, and the honest version of the rumour that keeps people away. Nehal Masood High protein Meal planning Fibre https://healthaali.in/blog/weight-loss-with-indian-food-without-banning-rice https://healthaali.in/blog/weight-loss-with-indian-food-without-banning-rice Mon, 13 Jul 2026 00:00:00 GMT Two ways this usually fails, the change that does most of the work, why rice is not the villain, and what a week of steady progress actually looks like. Nehal Masood Weight loss Indian food Meal planning https://healthaali.in/blog/how-much-protein-in-dal https://healthaali.in/blog/how-much-protein-in-dal Sun, 12 Jul 2026 00:00:00 GMT Toor, moong, chana and rajma in the portion you actually serve — plus why dal and roti together are worth more than either one alone, and when pulses stop being enough. Nehal Masood High protein Indian food Fibre https://healthaali.in/blog/why-home-cooked-food-is-hard-to-track https://healthaali.in/blog/why-home-cooked-food-is-hard-to-track Thu, 02 Jul 2026 00:00:00 GMT A packet of biscuits comes with a label. A katori of your mother's dal does not. How to get close enough on real Indian home cooking, without weighing anything. Nehal Masood Habits Meal planning Weight loss https://healthaali.in/blog/protein-at-breakfast-indian-food https://healthaali.in/blog/protein-at-breakfast-indian-food Sun, 28 Jun 2026 00:00:00 GMT Poha, upma, two idlis and a paratha each carry four to seven grams, which is less than most people assume. Why the first meal decides the rest of the day, and three real breakfasts that fix it. Nehal Masood High protein Indian food Meal planning https://healthaali.in/blog/eating-out-without-losing-the-plan https://healthaali.in/blog/eating-out-without-losing-the-plan Sun, 15 Feb 2026 00:00:00 GMT Restaurant food is not the problem — the gravy, the portion and the frequency are. What to order when someone else is cooking, what to skip, and how to log a meal you did not cook. Nehal Masood Habits Weight loss Meal planning