Dietitian Shweta patil

Dietitian Shweta patil This is Shweta Patil, I want to introduce a whole new world of Diet, Fitness & Health.

04/06/2026

This is what a sweet craving looks like when you’re actually trying to lose weight 🍌🍫 Crispy, gooey, chocolatey — and just 165 calories. Save this for tonight.

* 2 rice paper sheets (22 cm)
* 1 egg white
* 1 medium banana (split between 2 portions)
* 10 g Lindt 80% dark chocolate
* 10 g Dairy Milk chocolate

Nutrient

Amount

Calories

~165 kcal

Protein

~4 g

Carbs

~28 g

Fat

~4.5 g


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02/06/2026

This one plate has everything your body needs — and it’s only 260 calories. 🍽️

Two tablespoons rice. Half cup boiled chana. Sautéed mushrooms. Steamed veggies with a simple jeera tadka. And curd on the side.

15 grams of protein. Enough fiber to keep you full for hours. And it takes just 15 minutes to make.

Weight loss doesn’t mean eating less. It means eating the right combination — so you’re never hungry all day.

Comment MEAL and I’ll share more real meals like this. 👇

RECIPE (for caption or bio link)

🥣 260 Calorie High Protein Lunch/Dinner

• 2 tbsp cooked rice
• ½ cup boiled chana
• ½ cup sautéed mushrooms (minimal oil)
• 1 bowl steamed veggies
• Simple jeera tadka (½ tsp oil)
• ½ small bowl low fat curd

Macros:

• Calories: 260
• Protein: 15g
• Carbs: 38g
• Fiber: 11g
• Fat: 5g

Ready in 15 minutes. Lunch or dinner. Both.

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28/05/2026

Mango season = my favourite way to get in those antioxidants, fibre & vitamin C 😋🥭

And honestly, the best part is being able to explore so many mango varieties on - truly made for all the Aam Paglus out there 🤭

From juicy bites to healthy indulgence, this one was absolutely worth it 💛







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23/05/2026

This genuinely tastes like dessert — not “diet food.” High protein, soft texture, chocolate + mango combo… unreal. 🥭🍫

✔ Around 21g protein
✔ Under 350 calories
✔ No refined sugar overload
✔ Perfect for cravings

Ingredients:
• 3 egg whites
• ½ slice fresh mango (diced)
• 2 tablespoons milk chocolate chips
• 1 tablespoon monk fruit sugar
• ½ tablespoon corn flour

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Mango Cake
4. Calorie Dessert

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21/05/2026

Crispy paneer but make it spicyyyy 🌶️🔥
No maida, no breadcrumbs, no peanuts ka jhanjhat — just Kissan Chilli Peanut Thecha Chutney doing all the work 🤌🏻
High-protein, super crispy, and PERFECT with chai.

⁠gic

Recipe:
Cut paneer into cubes and mix properly with Kissan Chilli Peanut Thecha Chutney. Let it rest for 10 minutes so all the flavour gets coated well.

Meanwhile, take around 4 rice papers and cut each into 4 pieces. Soak them in water for a few seconds till soft. Add 2 paneer cubes in each piece and wrap tightly.

Spray 1 pump oil on top and air fry at 180° for around 10 minutes, flipping halfway. And done — super crispy outside, spicy soft paneer inside 🌶️

Approx Macros (whole recipe):
Protein: 28–32g
Carbs: 18–22g
Fats: 18–20g
Calories: 350–420 kcal

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18/05/2026

You’re craving Nepali laughing at 11 PM… but you also don’t want to ruin your diet 👀🔥
So I made this healthier version at home and honestly… it HIT different.
The filling that changed the game? Crispy tofu + instant noodles. Same spicy-crunchy satisfaction… without the grease or guilt.
Street-style: 500+ cals, mostly oil.
This: 250 cals, 12g protein.
I’m making this every single night instead of ordering now 😭🔥
Comment “LAUGHING” for the full recipe & macros 👇

NEPALI LAUGHING — FULL RECIPE
Ingredients:
• 2 rice papers
• 75g firm tofu
• 1 tbsp instant noodles (uncooked, crushed)
• 1 tbsp chili oil
• Water (for dipping)
• Salt & pepper to taste
Macros (per serving):
• Calories: ~250
• Protein: ~12g
• Carbs: ~28g
• Fat: ~8g

STEPS:
1. Prepare tofu:
• Cut tofu into small cubes or thin strips
• Air fry at 180°C for 8–10 minutes till SUPER crispy (shake halfway)
• Season with salt & pepper
2. Prep rice papers:
• Fill a shallow bowl with water at room temperature
• Dip 1 rice paper for exactly 1 second (don’t oversoak)
• Lay flat on a clean surface
3. Build the filling:
• Spread ½ tbsp chili oil on the rice paper
• Layer: crispy tofu pieces
• Sprinkle crushed instant noodles (uncooked) on top
• Add more crispy tofu
4. Fold & seal:
• Fold rice paper tightly like a dumpling (triangle or rectangle shape)
• Press edges firmly to seal
• Repeat with second rice paper
5. Final crisp:
• Air fry folded laughing at 190°C for 5–7 minutes till edges are golden & crunchy
• Shake basket halfway through
6. Serve:
• Dip in extra chili oil, soy sauce, or sriracha mayo
• Eat immediately while crispy

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14/05/2026

Paneer whey has 12g complete protein. You’re throwing it away. Mint. Jeera. Salt. Ice. Summer drink — free protein water. Why buy powder? Your grandmother knew. 🥤



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11/05/2026

Rice paper pizza but make it HIGH PROTEIN 🍕🌶️
Everyone says rice paper is just for wraps. I made it into pizza and honestly… can’t stop eating it.
Crispy base. Cheesy top. 20g protein. 400 calories. No bloat after.
As a dietitian, this is what I eat when I’m craving pizza but don’t want the crash.
Would you try this?



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MACROS BREAKDOWN:
• Calories: 350 kcal
• Protein: 18g (20.6% of calories)
• Carbs: 12.4g (14.2% of calories)
• Fat: 19.5g (50% of calories)
• Fiber: 1.5g

08/05/2026

Comment “SUSHI” 🍣 and I’ll send you all the basic ingredient links I used — including wasabi, nori sheets, rice paper, chopsticks, and everything else ✨

Super simple homemade sushi, no fancy tools needed!
I spent ₹450 on sushi yesterday. Today I made it at home for ₹80… and honestly, this tasted even better. 🍣
Two rice papers. One nori sheet. Paneer sautéed with sriracha. Avocado. Fresh veggies.
No fancy tools. No special sushi rice. No chef skills needed.
As a dietitian, I love meals like this because they’re balanced — not restrictive. Around 18g protein, 340 calories, good fats & fiber.

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06/05/2026

Sab galat bana rahe hain 🥭
Everyone’s making the Japanese fruit sandwich wrong… and that’s why you’re hungry in 2 hours. Regular bread + sweet curd = hunger spike. Calorie deficit kar rahe ho? 4 PM tak cravings start.
So I changed just 2 things: high-protein bread + coconut curd. Mango in the center. Refrigerate 30 minutes. 280 calories. 15g protein. Tastes like ice cream.
As a dietitian on a deficit, this became my summer meal replacement 🤍
Comment MANGO and save this 🥭✨

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Ingredients:
• 2 slices high-protein bread (The Health Factory or similar)
• 3–4 tbsp coconut curd (chilled)
• 1 fresh mango, sliced thin
• Pinch of cardamom (optional, elevates it)
Method:
1. Lay one bread slice flat
2. Spread a layer of coconut curd (about 1.5–2 tbsp)
3. Layer mango slices on top
4. Spread remaining coconut curd on the mango
5. Top with second bread slice
6. Wrap tightly in cling wrap
7. Refrigerate for 30 minutes (this is KEY—texture becomes creamy, flavors fuse)
8. Cut diagonally and serve
Macros (per sandwich):
• Calories: 280–320
• Protein: 12–15g
• Carbs: 35–40g
• Fats: 10–12g

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