Healthy Meal Plan & Recipes During Quarantine

Medically reviewed by Raheela Hasan Gazi
Medically reviewed by Raheela Hasan Gazi on
Raheela Hasan Gazi, Health & Nutrition Specialist
Updated on April 9th, 2020
Quarantine Meal Plan

The fight against COVID19, self-quarantine has affected a lot in our daily lifestyle. Proper nutrition is very important for the immune system to fight back. Access to fresh food is limited, which is leading to a compromise on your health & diet increase in the consumption of processed food, which is again high in fat & sugar, salt.

We can support our good health even with limited ingredients & one can continue to eat healthily. Along with staying & eating healthy, each individual has to be physically active. Practicing home-based exercise and good sleep plays an important role in functioning our immune system(1) & metabolism. 

Quarantine Meal Plan

Wake up
Herbal tea- 1 cup water add grated ginger, 3 tulsi leaves, 1 tsp Carom seeds, 2 cardamoms,¼ tsp turmeric powder, ¼ tsp black pepper,3 drop honey & boil for 10 minutes
Breakfast 1 bowl Porridge ( oats / ragi )
Mid Morning 1 orange / 1 glass orange juice / 1 cup Indian gooseberry juice /
1 fruit / fistful nuts / 2 each dry fruits
Lunch
1 jowar/ nachni roti / 1 cup rice + 1 cup vegetable + 1 cup sprout + curd / buttermilk
Post Lunch 1 cup green tea / 1 cup hot water with lemon
Evening
Herbal tea- 1 cup water add grated ginger, 3 holy basil leaves, 1 tsp carom seeds, 2 cardamom,¼ tsp turmeric, ¼ tsp black pepper,3 drop honey & boil for 10 minutes
Dinner 1 bowl vegetable oats
Post Dinner 1 cup green tea / 1 cup hot water with lemon

Note: Consume 2 – 3 ltr of water daily 

Must-Try Recipes During the Quarantine

1. Banana Apple Smoothie

Image: ShutterStock

Ingredients

  • 1 banana 
  • 1 apple, 2-3 dates  
  • 1 tsp vanilla essence 
  • 1 tsp honey  
  • 1 cup of water  

Method

Blend all the ingredients until smooth 

See Also
Napa Cabbage

2. Chia Seed Pudding

Ingredients

  • ½ cup chia seeds 
  • 4 tbsp cocoa powder
  • 2 tbsp Maple syrup 
  • 1 cup almond milk/coconut milk
  • 1 tsp vanilla essence 
  • For garnish – nuts / dry fruits/ fruits 

Method

  1. Soak ½ cup chia seeds in almond/coconut milk for 60 minutes
  2. After 60 minutes add cocoa powder, maple syrup, vanilla essence mix well
  3. Serve in a bowl & put your choice of garnish 

3. Ragi / Oats Porridge

Image: ShutterStock

Ingredients

  • 2 tbsp ragi flour
  • 1½ cup of water
  • 1 tsp jaggery 
  • ½ cup almond/coconut milk
  • ¼ tsp cardamom powder / elachi powder

Instructions

  1. Take 2 tablespoon ragi flour.
  2. Mix ragi flour in ½ cup water without forming any lumps. Keep aside.
  3. Now boil 1 cup water in a saucepan
  4. Once the water is boiled, add in dissolved ragi flour.
  5. Stir continuously on medium.flame
  6. Mixture thickens after 5 minutes and will turn glossy 
  7. Add 1 tablespoon jaggery.
  8. Keep on stirring the mixture until the jaggery dissolves completely and turns creamy.
  9. Now add ½ cup milk and mix on low flame.
  10. Then add ¼ tsp cardamom powder and mix well.

4. Bajra/ Jowar Khichdi

Ingredients

  • 1/3 cup whole black millet
  • 3 tbsp split yellow gram
  • 1 tsp cumin seeds 
  • 1/2 tsp asafoetida 
  • 1 tbsp Olive-Oil
  • salt to taste

Method

  1. First, clean and grind the bajra into a coarse powder in a blender. Keep aside.
  2. Wash the ground bajra and moong dal together.
  3. Combine the bajra and moong dal mixture and salt with 2 cups of water and pressure cook for four whistles
  4. Heat olive oil in a pan & add the asafoetida and cumin seeds. When the seeds crackle, pour this mixture over the cooked khichdi and mix well.
  5. Add ½ cup of hot water if necessary to adjust the consistency of khichidi at the time of serving.
  6. Serve hot with kadhi or curds.

About the Author:

Raheela Hasan Gazi, Health & Nutrition Specialist

Welcome to my digital world of fitness! Born and brought up in the beautiful city of Mumbai- graduating myself in food nutrition dietetics from SNDT college, MBA health care services, diabetes educator, certified as an international yoga trainer, this was the best career decision I could have ever taken.

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