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Food Fitness And Fun Hi Everyone, Welcome to Food & Fitness With Fun. I am Manju Malik a certified Dietitian & Nutritionist and a fitness enthusiast.

The content on this page will cover a variety of topics related to healthy food, diet, fitness, nutrition, and workout.

23/06/2026

HOMEMADE PROTEIN POWDER RECIPE | 18g Protein Per Scoop | Budget-Friendly & Preservative-Free

Skip expensive protein powders loaded with artificial flavours and make your own high-protein blend at home! 🌱✨

Made with defatted soy flour, sattu, skim milk powder, peanut powder, nuts & seeds, this homemade protein powder is perfect for:

✅ Weight loss
✅ Muscle gain
✅ PCOS diet
✅ Fat loss journey
✅ Gym beginners & home workouts
✅ Healthy lifestyle & clean eating

📌 Ingredients
• Defatted Soy Flour
• Sattu (Roasted Chana Flour)
• A2 Skim Milk Powder
• Low-Fat Peanut Powder
• Almonds, Pumpkin Seeds, Sunflower Seeds & Sesame Seeds
• Optional: Cardamom, Cinnamon, Fennel & Cocoa Powder

🥣 How to Make
1️⃣ Roast soy flour on low flame.
2️⃣ Add sattu & skim milk powder.
3️⃣ Roast nuts and seeds separately.
4️⃣ Grind with peanut powder.
5️⃣ Sieve for smooth texture.
6️⃣ Mix everything well and store in an airtight container.

✨ Approx Nutrition (Per Scoop):
✔️ 16–18g Protein
✔️ 120–130 Calories
✔️ 2–3g Fibre

Save this recipe for later ❤️ and share it with someone looking for a healthy protein powder alternative!

20/06/2026

Beat the summer heat with this refreshing Gond Katira Mint Cooler 🌿🧊

Packed with the cooling goodness of Gond Katira (Tragacanth Gum) and fresh mint, this healthy summer drink helps keep your body hydrated and refreshed naturally. Perfect for hot days, weight management, and boosting digestion!

✨ Save this recipe for summer
✨ Share with someone who loves healthy drinks
✨ Follow Manju Malik for more easy healthy recipes



IndianSummerRecipes CoolingDrinks WeightLossRecipes HealthyRecipesIndia GutHealth NaturalCoolingDrink TragacanthGum SummerSpecial HydrationTips EasyRecipes HealthyLifestyle ReelRecipes FoodReels InstaFood HealthyEating

19/06/2026

If you’re trying to manage your sugar levels, don’t just focus on what you’re avoiding—focus on what you’re building on your plate.

One simple strategy I often recommend is the 50-25-25 plate method:
🥗 50% vegetables
💪 25% protein
🌾 25% complex carbohydrates

This balanced approach can help support steadier energy levels and better sugar management throughout the day.

I’ve also recently come across Kapiva Dia Free Juice, an Ayurvedic formulation made with ingredients like Karela, Jamun, Gudmar, and Amla. It can be incorporated as part of an overall wellness routine alongside a balanced diet and healthy lifestyle.

Remember, no single food, drink, or supplement can do all the work. Consistent habits, regular movement, quality sleep, stress management, and mindful eating are what truly make a difference.

Small habits. Better consistency. Better long-term results. 💚



BalancedPlate HealthyLifestyle WellnessJourney DietitianManjuMalik FoodFitnessFun

18/06/2026

Diet culture taught us that enjoying dessert is the problem.
Turns out, the real problem was believing we had to choose between enjoyment and balance. 😉

Mother Dairy Go Low Choco Almond Ice Cream is my reminder that you don’t.

15/06/2026

🌿✨ Healthy Fasting & Detox Smoothie | High Protein Sattvic Recipe ✨🌿

Looking for a healthy fasting recipe that keeps you energized, full, and nourished during vrat, detox days, or clean eating? This High-Protein Sattvic Smoothie is made with just 6 natural ingredients and is packed with plant protein, fiber, healthy fats, and essential minerals. 💚

🥥 Why You’ll Love It:
✔️ No Milk
✔️ No Banana
✔️ No Oats
✔️ No Refined Sugar
✔️ High Protein & High Fiber
✔️ Perfect for Fasting & Detox

This nourishing smoothie combines the goodness of coconut water, pumpkin seeds, puffed amaranth (rajgira), dates, almond butter, and peanut butter to create a wholesome meal that supports digestion, gut health, immunity, and sustained energy levels.

💪 Nutrition Per Serving:
• 290 Calories
• 15g Protein
• 32g Carbs
• 7g Fiber
• 10g Healthy Fats

🌱 Ideal for:
✔️ Navratri Fasting Recipes
✔️ Weight Management
✔️ Healthy Breakfast Ideas
✔️ Post Workout Recovery
✔️ Clean Eating Lifestyle
✔️ Gut Health & Immunity Support

Save this easy 1-minute smoothie recipe and try it on your next fasting day. Let me know in the comments if you’d add your own twist to this healthy detox drink! 👇

❤️ Follow Manju Malik for more healthy recipes, high-protein meals, weight loss tips, fasting recipes, and nutrition-based content.



HealthyBreakfast WeightLossRecipes ProteinSmoothie GutHealth HealthyEating CleanEating NavratriRecipes PlantBasedProtein HealthyLifestyle IndianHealthyRecipes FitnessFood EasySmoothieRecipe VratRecipes NutritionTips FoodFitnessFun DetoxDiet ProteinRich HealthyDrinks WellnessJourney HomemadeHealthyFood RajgiraRecipes PumpkinSeeds ImmunityBoostingFoods HealthyRecipeIdeas ViralHealthyRecipes 🌿💚

12/06/2026

When I need a quick breakfast that keeps me full, energized, and helps me hit my protein goals, this is what I’m making these days.

This High-Protein Mocha Quinoa Smoothie packs 23g protein for just 285 calories and tastes like a chocolate coffee treat.

Ingredients

• 1 cup homemade Super Seed Milk
• ½ cup puffed quinoa
• 1½ tbsp peanut powder
• 1 tbsp sattu
• 1 tbsp cocoa powder
• 1 square (about 5g) 90% dark chocolate
• ½ tsp instant coffee (or as per taste)
• 1 sachet monk fruit sweetener
• 100 ml coconut water

Method

Add everything to a blender and blend until smooth and creamy.

Approximate Nutrition

• Calories: 285 kcal
• Protein: 23 g
• Carbohydrates: 24 g
• Fiber: 9 g
• Fat: 8 g

Perfect for busy mornings when you want something filling, high in protein, rich in fiber, and genuinely delicious.

Save this recipe and try it tomorrow!



quinoarecipes breakfastideas healthyrecipes highprotein weightlossrecipes

11/06/2026

These are the 8 morning habits I rarely skip—and they make a huge difference in my energy levels, productivity, and overall well-being.

Nothing fancy. Nothing extreme. Just a few simple habits that help me start my day feeling focused and prepared.

My 8 Morning Non-Negotiables:

1️⃣ Cold water face wash + skincare routine

2️⃣ Hydration first (water + morning drink)

3️⃣ No phone for the first 2 hours

4️⃣ Reading instead of scrolling

5️⃣ Planning my day and setting priorities

6️⃣ 40–60 minutes of strength training + cardio

7️⃣ Post-workout protein

8️⃣ A balanced breakfast with protein, quality carbs, and vegetables

These habits help me:
✔️ Stay energized
✔️ Be more productive
✔️ Reduce mindless scrolling
✔️ Stay consistent with my health goals
✔️ Start the day with intention

No complicated routine. Just habits that work for me and fit into my lifestyle.

Which one of these do you already follow every morning?

morninghabits wellnessjourney fitnesslifestyle healthych

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