Rupali's Diet Solutions

Rupali's Diet Solutions Its a diet clinic you can look up for Weight management and therapeutic diets

MY QUALIFICATION IS C.N.D,PGDFN,M.Sc.(DFSM),CFN
I did my intrnship in CMC,Ludhiana
So,anyone can without worries look upto me for his/her diet queries

25/02/2026

Market-bought mayo is nothing but palm oil in disguise.
But creamy sandwiches are my family’s favourite
So I made this no-mayo creamy chilli paneer sandwich using my own homemade creamy chipotle sauce.
Check comments for the full recipe.


🌹Valentine’s Day🌹Special OfferGift your loved ones HEALTH this valentinesBuy Diet plans for 3 months and get your partne...
14/02/2026

🌹Valentine’s Day🌹
Special Offer

Gift your loved ones HEALTH this valentines
Buy Diet plans for 3 months and get your partner’s plan at
50% discount !!!!
•Offer Valid till 20, February, 2026
T&C applied
Whatsapp now at +91 8146060791

10/02/2026

🍈 Guava
➡️ One of the highest-protein fruits
➡️ Also rich in fiber & Vitamin C

🌴 Dates
➡️ Highest in natural sugars
➡️ Instant energy booster

🥑 Avocado
➡️ Highest-fat fruit (healthy monounsaturated fats)
➡️ Also rich in magnesium & potassium

🍊 Orange
➡️ Good source of calcium among citrus fruits
➡️ Supports bones & immunity

🍊 Papaya
➡️ One of the richest fruits in Vitamin A (beta-carotene)
➡️ Great for skin, eyes & digestion

🍎 Pomegranate
➡️ One of the richest antioxidant-dense fruits
➡️ Powerful for heart & skin health

🌿 Amla
➡️ Richest natural source of Vitamin C
➡️ Immunity, gut & anti-aging support

🍌 Banana
➡️ Best-known fruit for potassium
➡️ Supports muscles & nerves
“Every fruit has its superpower 🌈
Eat seasonal. Eat balanced. Eat smart.”




09/02/2026

Smart Milk Combos for Smart Kids

🥛 Milk + Dates
👉 A natural energy booster
Dates provide iron and natural sugars, while milk offers protein and calcium—great for active kids and morning nourishment.

🥛 Milk + Turmeric & Black Pepper
👉 A powerful immunity booster
Turmeric supports immunity and black pepper improves its absorption—ideal during seasonal changes.

🥛 Milk + Soaked Nuts
👉 A gentle brain booster
Soaked almonds or walnuts support memory, focus, and healthy brain development.

🥛 Milk + Honey
👉 A soothing digestion booster
Helps gut health, supports better sleep, and calms the system when given in lukewarm milk.

🥛 Milk + Banana
👉 A natural weight booster
Provides healthy calories, strength, and sustained energy—perfect for growing kids.

No shortcuts. Just smart nutrition for growing minds and bodies 💛




07/02/2026

What is Kanji?
Kanji is a fermented drink primarily made from mainly black carrots, mustard seed powder, and water. Originating from the northern regions of India, it has been a traditional beverage during festivals, especially Holi.
Kanji owes its health-promoting properties to the process of fermentation. The beneficial bacteria produced during fermentation make it a natural probiotic, aiding in maintaining a healthy gut flora. A balanced gut microbiome is linked to improved digestion and enhanced overall well-being. It is rich in antioxidants. Antioxidants play a crucial role in neutralizing free radicals in the body, reducing oxidative stress, and contributing to a strengthened immune system.
How to make Kanji?
Ingredients:
500 g black carrots, chopped
2 tablespoons mustard seed powder( rai)
2-litre water
Rock salt to taste
Black pepper 2 tbsp
Method
Combine all ingredients in water . Cover with muslin cloth and keep in sunlight for 4-5 days. Stir the mixture daily. It’s ready to be served in 4-5 days.

06/02/2026

Amla Beetroot Mukhwas is tangy, sweet, spicy and so good for digestion, immunity and energy!
Just grate → mix → sun-dry - ready in 2-3 days.
A must-try winter recipe!
Ingredients:
• Amla - 250 g
• Beetroot - 2
• Salt - 1 tsp
• Black salt - 2 tsp
• Chaat masala - 1 tbsp
• Powdered misri - ¼ cup
Roast & Grind:
• Cumin seeds - 1 tsp
• Fennel seeds - 1 tsp
• Black pepper - 1 tsp
Method:
1. Roast the spices( cumin, fennel , black pepper) cool, and grind them into a course mix with a mortar and pestle
2. ⁠Grate amla and beetroot.
3.Add salt, black salt, chaat masala, misri powder, and the roasted masala powder.
4. Mix everything well.
Spread the mixture thinly on a plate and sun-dry for
2-3 days.
5. Store in an airtight jar and enjoy!
Tangy, sweet, spicy - and a great immunity booster
for winter




02/02/2026

Winter Special Thick and Creamy Gajar ki kheer Recipe:-
1) Take 1/2 katori of broken basmati rice, nicely wash the rice and soak in water for 30 min
2) Now take 250 g Carrot, peel off the skin and grate them
3) Heat 1 tbsp Ghee in a Kadhai
4) Add ½ cup chopped Almonds & Cashews. Fry for a while. Remove and keep aside
5) In the same ghee add grated Carrot and saute on medium flame for 5 min
6) Once Carrot softens and turn orange in colour, add 1 litre full fat milk. Stir continuously for 1 min
7) Let the milk come to boil, meanwhile strain the soaked rice
8) Once milk comes to boil, add half the amount of the rice and mix well. Blend the remaining rice along with cashew and 1/2 cup milk to make a smooth paste.
9) Add this rice and cashew paste to the carrot and milk .Cook on low to medium flame until kheer thickens, stir every 3-4 min
10) Once done, add ¼ cup stevia/ monk fruit sugar and mix until dissolves, along with desiccated coconut and the fried dry fruits.
11) Mix everything well
12) Turn off the flame, cover and let the kheer rest for 5 min
13) Garnish it with grated dry fruits. Serve hot or cold and Enjoy!!

01/02/2026

Winter Special Recipes
Ep 4
High Protein Methi Paneer paratha
Ingredients
1 bunch chopped methi
1 cup gehun ka atta (wheat flour
1 cup bajra atta
1 cup leftover dal
1 cup Spring onions chopped
1 spoon Ginger,
1 tsp black pepper powder
1 tbsp roasted flaxseed powder
1 tsp sesame seeds
1 tsp ajwain
Half tsp haldi
1 tsp salt
For stuffing
1/4 cup Coriander
1 chopped Onion
100 g paneer for stuffing
Salt to taste
1 tsp Black pepper


30/01/2026

HOT CHOCOLATE SZN
Ingredients
For the paste:
• 5-7 de-seeded dates
• 9-10 almonds
• 1/4th roasted makhana
• 1 cup hot milk (for soaking)
For the hot chocolate:
• 1 cup milk
1.5 tbsp cocoa powder
1-2 pieces of dark chocolate (80%+)
1/4 tsp cinnamon powder
1 pinch salt
Recipe:-
Add de-seeded dates, almonds, roasted
makhana to a bowl.
Pour hot milk and soak for 10-15 mins.
Blend into a smooth paste.
In a pan add the paste, milk, cocoa
powder, cinnamon, and a pinch of salt
• Add dark chocolate and let it melt completely.
Boil for 5 minutes until creamy and
aromatic.
Pour into a cozy mug, garnish with grated dark
chocolate and serve hot




28/01/2026

Winter Special Recipes
Ep. 2 High-Protein Moong Palak uttapam

Ingredients
• Soaked moong dal - ½ cup
• ⁠Homemade Protein Powder 2 tbsp( Comment Powder for recipe)
• ⁠Palak 1 cup
• ⁠Salt - to taste
•Oil - 1 tsp (for cooking)
•Turmeric - 1 tsp
•Black pepper-1/2 tsp
•Ajwain 1 tsp
• ⁠For topping
Green chilli - 1 (optional)
Capsicum-1/4 (chopped)
Sesame seeds - 1 tsp
Onion - 2 tbsp (finely chopped)
Tomato - 2 tbsp (finely chopped)
Tofu - 70 g (crumbled)

Recipe
1. Grind soaked moong dal with palak
into a smooth paste.
2. Transfer to a bowl, add turmeric , pepper , Ajwain and salt, whisk well.
3. Heat a pan and lightly grease it.
4. Pour a ladle of batter, sprinkle sesame seeds, tofu, onion , chilli and
tomato mixture
5. Flip carefully and cook on both sides.
6. Serve hot with green chutney.
-

27/01/2026

Winter Special Recipes
Ep.1 Matar Palak Paratha
Recipe
1) Take 1 ½ cup wheat flour, 1 cup jwar flour, Mix well
2) Gradually add ½ cup water and knead into soft dough. Cover and let the dough rest
3) Now bring water to boil
4) Add pinch of Salt and ½ cup Peas. Boil for 2 min. Strain and let it cool
5) Transfer the peas into a plate and coarsely mash them and keep aside
6) Heat ghee and splutter ½ tsp Cumin seeds
7) Add 1 tbsp each chopped onion, palak and Add mashed Peas and saute for 2 min or until moisture dries up.
8)Add salt, black and red pepper and Ajwain and mix well.
9) Let the mixture cool down a bit
11) Add 100 gram grated tofu and handful of chopped coriander leaves. Mix well and let the mixture cool completely
12) Now make small dough balls and give it a flat shape
13) Put 4-5 tbsp of stuffing in the centre and seal the ends
14) Roll into a flat paratha and place on hot tawa
15) Cook on both the sides
16) Serve and Enjoy with homemade butter / ghee and amla achar !!
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23/01/2026

BASANT PANCHMI SPECIAL MEETHE CHAWAL
Celebrating the vibrant spirit of Basant Panchami with a plate of sweetness and tradition.
As mustard
fields bloom and the skies turn yellow, we indulge in the warmth of meethe chawal, a dish that fills our hearts with joy and memories. May this festival bring prosperity, happiness, and color into your life.

Ingredients:
1 tbsp ghee (clarified butter)
1 -2 bay leaf
1 tsp saunf
1 small cinnamon stick
2 cardamom (black)
4-5 clove
8-10 peanuts
8-10 almonds
8-10 cashews
2 tbsp grated dry coconut (sliced)
1 tsp melon seeds
1 tbsp raisins
1 cup rice (soaked)
1.5 cups water
1 cup powdered gur (shakkar / desi khand)
Recipe
Heat Ghee & add Saunf (Moti saunf), Bay leaf,
cloves, dalchini(cinnamon) & elaichi.
* Cook for 1-2 minutes & add peanuts, chopped almonds , melon seeds , cashews, raisins &sliced coconut.
* Saute for 2-3 minutes
•Add 1 cup rice , jaggery & Add 1.5 cup water.
* Mix & pressure cook till 1 -2 whistle.
Once done, mix evenly serve hot.


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