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Understanding PCOD Polycystic Ovary Syndrome (PCOD) is a hormonal disorder affecting millions of women worldwide. Characterized by irregular periods, weight gain, acne, excessive hair growth, and fertility issues, PCOD can significantly impact your quality of life. While there's no definitive cure, adopting a healthy lifestyle, including a balanced diet, can help manage symptoms and improve overall well-being. The Power of Diet in Managing PCOD A well-balanced diet plays a crucial role in managing PCOD. By making conscious food choices, you can regulate hormones, stabilize blood sugar levels, and reduce inflammation. Here are some dietary tips for individuals with PCOD: Prioritize Low-Glycemic Foods:  Opt for foods that release sugar slowly into the bloodstream, such as fruits, vegetables, whole grains, legumes, nuts, seeds, and lean proteins. Embrace Healthy Fats:  Incorporate sources of omega-3 fatty acids, like avocados, olive oil, flaxseeds, chia seeds, walnuts, almonds, and fatty fish, to reduce inflammation. Limit Processed Foods and Sugars:  Minimize consumption of sugary snacks, desserts, sugary drinks, white bread, white rice, pasta, chips, cookies, cakes, and candies. Mindful Dairy Consumption:  Consider your body's response to dairy and choose low-fat or organic varieties if tolerated. Reduce Red and Processed Meat:  Limit intake of red meat and processed meat, favoring lean cuts of poultry, fish, or plant-based proteins. NutrioBox: Your Partner in Health and Wellness At NutrioBox , we understand the challenges of managing PCOD and the importance of a nutritious diet. Our menu is meticulously crafted to offer delicious and wholesome meals that align with your dietary needs. Why Choose NutrioBox? 100% Organic Ingredients:  We prioritize organic ingredients to ensure you're consuming the purest form of nutrition. Balanced Meals:  Our meals are designed to provide a balanced mix of carbohydrates, proteins, and healthy fats. Customizable Options:  We offer customizable meal plans to cater to your specific dietary requirements and preferences. Convenient Delivery:  Enjoy the convenience of having healthy, home-cooked meals delivered right to your doorstep. Nourish Your Body, Naturally By combining a PCOD-friendly diet with the convenience and nutritional value of NutrioBox, you can take significant strides towards managing your symptoms and improving your overall well-being. Remember, small changes can lead to big differences. Take the first step towards a healthier you. Order your NutrioBox meal today!

NutrioBox’s innovative approach to healthy eating has not gone unnoticed. We were recently featured in Delhi Times for our atta momos, highlighting our commitment to providing tasty and nutritious meals without compromising on flavor. This recognition is a testament to NutrioBox’s dedication to revolutionizing the street food scene in Delhi and Noida. Delhi’s vibrant street food scene is an integral part of its cultural fabric, and among the myriad of delicacies, momos hold a special place in the hearts of Delhiites. However, as health consciousness rises, there’s a growing demand for healthier versions of these beloved treats. Enters NutrioBox, a brand that has successfully redefined the momo experience with their innovative atta momos, under the visionary leadership of its founder, Mr. Satvik Ahuja. Meet the Visionary: Mr. Satvik Ahuja Mr. Satvik Ahuja, the founder of NutrioBox, has always been passionate about creating healthier food options without compromising on taste. His vision was to offer nutritious alternatives to popular street foods, and with NutrioBox, he has achieved just that. “Our goal is to provide delicious yet healthy food options that people can enjoy guilt-free,” says Mr. Satvik Ahuja. His dedication to health and flavor has made NutrioBox a beloved name in Delhi and Noida. A Healthier Take on a Classic Favorite NutrioBox has always been at the forefront of offering healthier and tastier alternatives to popular dishes. Our Atta MOMOS are a testament to this commitment. Made with whole wheat flour, these momos are not only a healthier option but also retain the deliciousness that momos are known for. The whole wheat flour is hand-rolled to perfection, ensuring that each momo is crafted with care and precision. Delicious Fillings for Every Palate The fillings of NutrioBox’s atta momos are where the magic truly happens. Available in both vegetarian and chicken options, these fillings are crafted to provide a burst of flavor with every bite. The vegetarian momos are packed with fresh, wholesome ingredients, while the chicken momos offer a juicy and savory experience. Each momo is a culinary delight, designed to win hearts and satisfy taste buds. Winning Hearts Across Delhi and Noida NutrioBox’s atta momos have been winning hearts across the National Capital Region (NCR), especially in Delhi and Noida. As per Delhi Times “Delhi’s love for momos has taken a healthier twist with NutrioBox’s atta momos. NutrioBox has never failed to impress people in NCR with their healthier and tastier take on popular dishes, including momos, and their juicy wheat momos have been winning hearts.” A Commitment to Health and Taste NutrioBox’s success lies in its unwavering commitment to health and taste. By offering a healthier alternative without compromising on flavor, NutrioBox has set a new standard in the street food scene. Our atta momos are a perfect example of how traditional favorites can be reinvented to meet modern dietary preferences. Join the Healthy Momo Revolution If you haven’t tried NutrioBox’s atta momos yet, now is the perfect time to do so. Experience the deliciousness of momos with the added benefit of whole wheat goodness. Join the healthy momo revolution and indulge in a guilt-free treat that your taste buds will thank you for.

We're bursting with excitement to announce that NutrioBox was recently featured in a prominent article by The Times of India, a leading national newspaper! The article, titled "Lip-smacking meals packed with nutrition for NCR foodies," highlighted our commitment to providing healthy, delicious, and affordable meals to the diverse Delhi audience. More Than Just Salads: A Celebration of Flavor and Wellness The article delved into the essence of NutrioBox, emphasizing that we're much more than just another cafe. Founder Satvik Ahuja's vision was to create a concept that catered to a broader range of palates, offering a menu that goes beyond the usual salads and sandwiches.  Since our launch in 2017, NutrioBox has been on a mission to transform the way people perceive healthy eating. Founded by Satvik Ahuja, NutrioBox is more than just a café; it’s a lifestyle revolution. As Satvik eloquently states, “NutrioBox was never meant to be another café, it was a concept that went beyond just salads and sandwiches! Maybe that’s what clicked so well with the diverse Delhi audience.” Our diverse menu is a testament to our commitment to health and taste. From succulent grilled chicken and fish platters to wholesome whole wheat pastas, charcoal protein burgers, atta momos, vibrant salads, and even healthy Mughlai dishes like no-cream dal makhni and butter-less chicken, we cater to every palate. This unique selection has resonated with the diverse population of NCR, leading to the creation of "a cult following" as mentioned in the Times of India article. Growth and Expansion: Bringing NutrioBox to More Cities The article also highlights our impressive growth trajectory. With nine cafes already established across Delhi-NCR, serving a loyal customer base of 1,500 daily, NutrioBox is gearing up for exciting expansion plans. We're thrilled to announce upcoming ventures into vibrant cities like Chandigarh and Jaipur, allowing us to reach even more health-conscious foodies. Cracking the Hot & Grilled Code: A Turning Point for NutrioBox The Times of India article also sheds light on a key turning point in our journey: recognizing the Indian preference for hot and grilled meals. Satvik emphasizes this in the article, stating, "The turning point in our journey was to crack hot and grilled meals as Indians can't eat cold food every day." This understanding of our customer base has allowed us to curate a menu that caters to diverse tastes and dietary needs. Find Your NutrioBox and Experience the Difference! We're incredibly grateful to The Times of India for recognizing NutrioBox's contribution to the NCR food scene. If you're looking for healthy, delicious, and affordable meals that won't compromise on taste, head over to your nearest NutrioBox location. Visit Us Today! We invite you to visit any of our locations and experience the NutrioBox difference. Whether you are in Dwarka, Janakpuri, Rohini, Malviya Nagar, Rajinder Nagar, Karkardooma, or Noida, a NutrioBox café is always within reach. Join us in celebrating this incredible achievement and become a part of the NutrioBox family. Here’s to healthy, delicious, and affordable meals for everyone! Contact us:  8448198552 Website:   nutriobox.com We hope to see you soon!

If you are trying to improve your health and fitness, you may have heard of the terms weight loss and fat loss. But do you know what they mean and how they affect your body composition and health? In this blog post, we will explain the difference between weight loss and fat loss, why fat loss is more important than weight loss, and how you can achieve fat loss and maintain or gain muscle mass. What is Weight Loss? Weight loss is the overall drop in your body weight due to anybody component, including fat, muscle, water, and more. Weight loss can occur due to various factors, such as diet, exercise, illness, stress, medication, or surgery. However, not all weight loss is healthy or desirable, as it may also involve losing muscle and water, which are essential for your health and metabolism. What is Fat Loss? Fat loss is the reduction of your body fat percentage, which is the proportion of fat mass to your total body weight. Fat loss can be achieved by creating a calorie deficit, which means consuming fewer calories than you burn, and by doing resistance training, which helps preserve or increase your muscle mass. Fat loss is more beneficial than weight loss, as it improves your body composition, health, and fitness. Why is Fat Loss More Important than Weight Loss? • Fat loss Improves your body composition, which is the ratio of fat mass to lean body mass (muscle, bone, water, etc.). A healthy body composition is associated with lower risks of chronic diseases, such as diabetes, heart disease, and some cancers. • Fat loss preserves or increases your muscle mass, which is crucial for your metabolism, strength, and functionality. Muscle mass helps you burn more calories at rest and during activity, as well as prevents age-related muscle loss, which can lead to frailty and disability. •Fat loss enhances your physical appearance, performance, and confidence. Losing excess fat can make you look leaner, fitter, and more toned, as well as improve your athletic abilities and self-esteem. How Can You Measure Fat Loss? One of the challenges of fat loss is that it is not easy to measure, as most scales do not differentiate between fat loss and muscle loss. Therefore, you need to use other methods to track your progress, such as: Body Fat Scale: This is a device that uses bioelectrical impedance analysis (BIA) to estimate your body fat percentage and lean body mass. However, this method can be inaccurate and affected by factors such as hydration, food intake, and menstrual cycle. Skinfold Caliper: This is a tool that measures the thickness of your skinfolds at various sites of your body, such as your abdomen, thigh, and arm. Then, you can use a formula or a chart to calculate your body fat percentage. However, this method requires practice and consistency to ensure accuracy. Body Measurements: This is a simple way to track the changes in your body size and shape. You can use a tape measure to measure the circumference of your waist, hips, chest, arms, and legs, and compare them over time. However, this method does not tell you how much fat or muscle you have lost or gained. How Can You Achieve Fat Loss and Maintain or Gain Muscle Mass? There are a few simple ways to ensure you will lose weight in the form of fat and either maintain or gain muscle mass, such as: Eat a Balanced and Nutritious Diet: You need to create a moderate calorie deficit, which means eating fewer calories than you burn, but not too few that you compromise your health and metabolism. You also need to eat enough protein, which is the building block of muscle, and consume adequate amounts of carbohydrates and fats, which provide energy and support various bodily functions . Do Resistance Training: You need to perform exercises that challenge your muscles, such as lifting weights, doing bodyweight exercises, or using resistance bands. Resistance training helps stimulate muscle growth and prevent muscle loss, as well as increase your metabolic rate and calorie burn . Do Cardio Exercise: You need to do activities that raise your heart rate and make you breathe harder, such as running, cycling, swimming, or dancing. Cardio exercise helps burn calories and fat, as well as improve your cardiovascular health and endurance . Rest and Recover: You need to allow your body to heal and adapt to the stress of exercise, as well as prevent overtraining and injury. You can do this by getting enough sleep, taking rest days, and doing active recovery, such as stretching, yoga, or walking. Summary Weight loss and fat loss are often confused, but they are not the same. Weight loss means losing any body component, including fat, muscle, and water, whereas fat loss means losing only excess fat. Fat loss is more desirable than weight loss, as it improves your body composition, health, and fitness. To achieve fat loss and maintain or gain muscle mass, you need to follow a balanced and nutritious diet, do resistance and cardio exercise, and rest and recover. However, eating healthy does not have to be boring or bland. At NutrioBox, we offer a variety of delicious dishes that are tailored to your calorie and macronutrient needs, as well as your taste preferences. Whether you want to enjoy a hearty breakfast, a satisfying lunch, or a decadent dessert, we have something for you. NutrioBox is more than just a cafe chain, it is your partner in your fat loss and weight loss journey.

Losing weight is not easy. It requires dedication, discipline, and patience. But sometimes, even when you do everything right, you may face some challenges that can slow down your progress or make you feel like giving up. These challenges can be anything from weight-loss plateaus, lack of motivation, stress, emotional eating, injuries, illnesses, or life events that disrupt your routine. But don’t worry, you are not alone. Every single person who has ever tried to lose weight has encountered these obstacles at some point. The key is to learn how to overcome them and get back on track. In this blog post, we will share some tips and strategies to help you handle setbacks and obstacles during your weight loss journey. Tip 1: Avoid food or motivation triggers One of the most common reasons why people fall off the wagon is because they encounter triggers that make them crave unhealthy food or lose their motivation to exercise. These triggers can be external, such as seeing or smelling tempting food, or internal, such as feeling bored, stressed, sad, or angry. To avoid these triggers, you need to identify them and take steps to work through them or negate them. For example, you can: Keep junk food out of your house or office Plan your meals and snacks ahead of time Carry healthy snacks with you when you go out Avoid places or situations that tempt you to overeat or skip your workout Find healthy ways to cope with your emotions, such as talking to a friend, journaling, meditating, or doing something you enjoy Remind yourself of your goals and why you started your weight loss journey Tip 2: Recommit to your goals Sometimes, you may lose sight of your goals and forget why you wanted to lose weight in the first place. This can happen when you face a plateau, a setback, or a distraction that makes you lose your focus. To regain your motivation, you need to recommit to your goals and remind yourself of the benefits of losing weight. For example, you can: Review your goals and make sure they are SMART (Specific, Measurable, Achievable, Relevant, and Time-bound) Write down your goals and post them somewhere you can see them every day Visualize yourself achieving your goals and how you will feel when you do Celebrate your achievements, no matter how small, and reward yourself with something non-food related Join a support group or find a buddy who shares your goals and can keep you accountable Tip 3: Rely on support from a professional Sometimes, you may need more than just your own willpower and determination to overcome the obstacles in your weight loss journey. You may need the guidance and advice of a professional who can help you with your diet, exercise, and mental health. For example, you can: Consult a registered dietitian who can create a personalized meal plan for you based on your needs, preferences, and goals. Hire a personal trainer who can design a customized workout program for you based on your fitness level, abilities, and goals. Seek a therapist or a counselor who can help you deal with any emotional or psychological issues that may be affecting your weight loss, such as stress, depression, anxiety, or low self-esteem. Tip 4: Reassess your goals and make necessary adjustments Sometimes, you may face a plateau or a slowdown in your weight loss because your body has adapted to your current diet and exercise routine. This is normal and expected, but it can be frustrating and demoralizing. To break through the plateau, you need to reassess your goals and make necessary adjustments to your diet and exercise routine. For example, you can: Reduce your daily calorie intake by 200 calories, unless this puts you in a range that’s too low for good health. Gradually increase your daily exercise time by 15 to 30 minutes. If possible, also increase the intensity of your exercise by adding more resistance, speed, or incline. Vary your exercise routine by trying different types of activities, such as swimming, cycling, or dancing. Incorporate strength training into your routine at least twice a week to build muscle and boost your metabolism. Tip 5: Practice self-compassion and avoid dwelling on past mistakes One of the most important things to remember when you face setbacks and obstacles in your weight loss journey is to be kind to yourself and avoid dwelling on past mistakes. Everyone makes mistakes, and no one is perfect. The key is to learn from your mistakes and move on. Don’t let one bad day or one bad choice ruin your entire progress. Instead, focus on the positive and what you can do better next time. For example, you can: Forgive yourself and accept that you are human and imperfect. Avoid negative self-talk and replace it with positive affirmations. Recognize your strengths and achievements and appreciate your efforts. Don’t compare yourself to others and focus on your own journey. Don’t let a setback become a relapse and get back on track as soon as possible. Losing weight is not a linear process. It has its ups and downs, and it can be challenging and rewarding at the same time. The most important thing is to stay committed, motivated, and positive, and to overcome the setbacks and obstacles that may come your way. Remember that you are not alone, and that you have the support of NutrioBox, a leading cafe chain in Delhi NCR serving Healthy, Tasty & Comforting meals using 100% organic ingredients. NutrioBox is here to help you with your weight loss journey by providing you with delicious and nutritious food that will satisfy your taste buds and your health goals. Visit our website or our cafes today and discover our flavour-forward menu that has redefined the boundaries of health-food. Whether you are looking for brown rice and quinoa meals, healthy pastas, wheat momos, or charcoal burgers, we have something for everyone. NutrioBox is not just salads and sandwiches, it’s food that is exactly what your soul craves. So, what are you waiting for? Join the NutrioBox family today and enjoy healthy eating without breaking the bank!

Muscle gain is a common goal for many people who exercise regularly. Whether you want to improve your strength, performance, appearance, or health, building muscle can have many benefits. However, there are also many myths and misconceptions about how to achieve muscle gain, and some of them may be holding you back from reaching your full potential. In this blog post, we will debunk some of the most common myths about muscle gain and provide you with some evidence-based tips and tricks to help you optimize your results. Muscle gain is a common goal for many people who exercise regularly. Whether you want to improve your strength, performance, appearance, or health, building muscle can have many benefits. However, there are also many myths and misconceptions about how to achieve muscle gain, and some of them may be holding you back from reaching your full potential. In this blog post, we will debunk some of the most common myths about muscle gain and provide you with some evidence-based tips and tricks to help you optimize your results. Myth 1: You need to lift heavy weights to gain muscle. One of the most prevalent myths about muscle gain is that you need to lift heavy weights to stimulate muscle growth. While lifting heavy weights can certainly be effective, it is not the only way to build muscle. In fact, research shows that lifting lighter weights with higher repetitions can produce similar or even greater muscle gains than lifting heavier weights with lower repetitions. The key factor is not the weight itself, but the intensity and effort you put into each set. As long as you lift to the point of fatigue or near failure, you can trigger muscle growth with any weight. Lifting lighter weights can also have some advantages, such as reducing the risk of injury, improving your endurance, and allowing for more variety in your workouts. Myth 2: You need to eat a lot of protein to gain muscle. Protein is an essential nutrient for muscle growth, as it provides the building blocks for muscle synthesis. However, eating too much protein can be counterproductive, as it can interfere with your calorie balance, digestion, and kidney function. The optimal amount of protein intake for muscle gain varies depending on your body weight, activity level, age, and goals, but a general guideline is to consume around 1.6 to 2.2 grams of protein per kilogram of body weight per day. This means that if you weigh 70 kg, you should aim for 112 to 154 grams of protein per day, which can be easily met by eating a balanced diet that includes high-quality protein sources such as eggs, chicken, fish, dairy, soy, nuts, and legumes. You can also supplement your protein intake with whey or casein protein powders, but they are not necessary if you eat enough protein from gym diet food. Myth 3: You need to train every day to gain muscle. Another common myth about muscle gain is that you need to train every day to see results. While training frequently can be beneficial, it can also lead to overtraining, which can impair your recovery, performance, and muscle growth. In fact, research shows that training the same muscle group more than twice per week can reduce muscle protein synthesis and increase muscle breakdown. Therefore, it is important to allow enough rest and recovery between your workouts, and to train each muscle group no more than once or twice per week. You can also vary your training volume, intensity, and frequency depending on your goals, preferences, and schedule. For example, you can do a full-body workout three times per week, or a split routine that targets different muscle groups on different days. Myth 4: You need to do isolation exercises to target specific muscles. Isolation exercises are those that involve only one joint and one muscle group, such as bicep curls, tricep extensions, and leg extensions. While these exercises can be useful for enhancing muscle definition and symmetry, they are not essential for muscle gain. In fact, research shows that compound exercises, which involve multiple joints and muscle groups, such as squats, deadlifts, bench presses, and rows, can produce greater muscle gains than isolation exercises. This is because compound exercises activate more muscle fibers, stimulate more hormone release, burn more calories, and improve your functional strength and coordination. Therefore, you should focus on compound exercises for the majority of your workouts, and use isolation exercises as a supplement or finisher. Myth 5: You need to take supplements to gain muscle. Supplements are often marketed as the magic bullet for muscle gain, but the truth is that most of them are not necessary or effective. The only supplements that have been proven to enhance muscle gain are creatine, caffeine, and beta-alanine, but their effects are modest and depend on your individual response and tolerance6. Creatine can increase your muscle strength, power, and endurance by increasing your phosphocreatine stores, which are used for short bursts of energy. Caffeine can boost your alertness, focus, and performance by stimulating your central nervous system. Beta-alanine can delay muscle fatigue by buffering the acid buildup in your muscles. However, these supplements are not essential for muscle gain, and they can also have some side effects, such as dehydration, nausea, insomnia, and tingling. Therefore, you should consult your doctor before taking any supplements, and always follow the recommended dosage and instructions. Tip: Don’t chase soreness as a measure of your progress, and don’t let it discourage you from working out. Focus on your performance, strength, and appearance, and track your improvements over time. To reduce soreness, warm up properly, stretch after your workout, drink plenty of water, and get enough sleep. The Bottom Line Muscle gain is a complex and multifaceted process that involves many factors, such as genetics, nutrition, training, recovery, and lifestyle. While there are some general principles and guidelines that can help you optimize your results, there are also many myths and misconceptions that can hinder your progress. By debunking these myths and following the evidence-based tips and tricks, you can achieve your muscle gain goals in a safe, healthy, and effective way. Remember, muscle gain is not a sprint, but a marathon, and it requires patience, consistency, and dedication. Happy lifting!

New year, new you? Let's ditch the tired cliché and embrace a healthier, happier version of ourselves in 2024! At NutrioBox, we're all about sustainable, enjoyable approaches to well-being, and we firmly believe you can burn fat and savor your food without the drama. So, forget crash diets and restrictive gimmicks. Here are some fresh, science-backed diet hacks to fuel your body and tantalize your taste buds: Hack 1 : Ditch the All-or-Nothing Mindset: Strive for progress, not perfection. Rigidly labeling foods as "good" or "bad" sets you up for guilt and bingeing. Instead, embrace a balanced, flexible approach. Enjoy occasional treats mindfully, while prioritising fresh, nutrient-rich whole foods most of the time. Remember, your diet is a journey, not a destination. Hack 2 : Make Friends with Fiber: Fiber is your gut's best buddy! It keeps you feeling full longer, curbs cravings, and aids digestion. Load up on fiber-rich veggies, fruits, legumes, and whole grains. NutrioBox's brown rice & quinoa meals make it easy to integrate this goodness into your everyday diet. Hack 3 : Protein Powerhouse: Protein is essential for building and repairing tissues, boosting metabolism, and curbing hunger. Include lean protein sources like chicken, fish, eggs, and lentils in your meals. NutrioBox has always been a gymer’s paradise for the amazing variety of grilled protein with your favourite pick of delectable marination & sauces. Hack 4 : Spice Up Your Life: Certain spices, like cayenne pepper and cinnamon, can rev up your metabolism and keep you feeling fulfilled. Experiment with different spice blends to add flavor and potential fat-burning benefits to your meals. NutrioBox chefs love using old traditional spices & style of authentic cooking to create exciting flavor profiles! Hack 5 : Hydration Hero: Sometimes, thirst masquerades as hunger. Stay hydrated throughout the day with water, herbal teas, and even cucumber-infused water. Adequate hydration also helps your body function optimally and can support weight management. Cold pressed juices and zero fat coolers are a great hit . Hack 6 : Sleep for Sizzle: When you're sleep-deprived, your body produces more ghrelin, the hunger hormone, and less leptin, the satiety hormone. This sets you up for cravings and overeating. Aim for 7-8 hours of quality sleep each night to regulate your hormones and support healthy weight management. Hack 7 : Portion Perfection: Mindful eating is key! Use smaller plates to naturally reduce portion sizes and savor each bite. Pay attention to hunger cues and stop eating when you're comfortably full, not stuffed. Be very macro focussed & conscious like the meals as mentioned in our menus with all four macro parameters: Calorie, Fat, Carbs & Protein Hack 8 : Move Your Body, But Make it Fun: Exercise is crucial for overall health and fitness, but it should be enjoyable! Find activities you genuinely love, whether it's dancing, swimming, playing a sport, or brisk walks in nature. NutrioBox encourages you to find movement that brings you joy and keeps you active. Hack 9 : Meal Prep Magic: Planning and prepping meals ahead of time can save you from unhealthy choices when time is tight. NutrioBox takes the hassle out of meal prep with its convenient, delicious, and nutritious meals delivered right to your doorstep. No more excuses! Hack 10 : Celebrate Non-Scale Victories: Don't get hung up solely on the number on the scale. Focus on the positive changes you're making, like increased energy, better sleep, improved digestion, and a newfound appreciation for healthy, flavourful food. These victories are equally important and deserve celebration! This year, it's not about dieting. It's about dining with deliciousness, dancing with your health, and celebrating every step of the way.  NutrioBox is your partner in crime, your hype man, your healthy-eating DJ. So, let's turn up the volume, turn up the flavor, and make 2024 the year your body sings!

Hey there, fitness enthusiasts and health-conscious foodies of India! We all know protein is crucial for building muscle, boosting energy, and keeping us feeling our best. But who says you need to rely on artificial whey protein when India's treasure trove of delicious, plant and non plant-based protein sources await? So, ditch the shaker and embark on a flavorful protein adventure with these top 10 desi protein champions that'll leave whey protein in the dust: Black Beans: A pantry staple for a reason, black beans are a budget-friendly protein powerhouse. One cup offers a filling 15 grams of protein, along with fiber and essential nutrients. Enjoy them in soups, salads, burritos, or as a creamy dip. Chia Seeds: These tiny seeds are nutritional powerhouses, packing 5 grams of protein per ounce. Sprinkle them on oatmeal, pudding, or blend them into smoothies for a protein and fiber boost. Chia seeds also have the added benefit of promoting healthy digestion. Quinoa: This ancient grain isn't just a fluffy side dish; it's a complete protein, meaning it contains all nine essential amino acids your body needs. One cup of cooked quinoa delivers a satisfying 8 grams of protein, making it a perfect base for bowls, salads, or even veggie burgers. Greek Yogurt: It's no secret Greek yogurt is a protein powerhouse, offering a creamy 20-25 grams per cup. Choose plain varieties and jazz them up with fruits, nuts, or granola for a protein-packed breakfast or post-workout snack. Nutriobox offers delicious, high-protein Greek yogurt options to simplify your mornings! Chicken Breast: A classic for a reason, a 3-ounce serving of grilled chicken breast delivers a satisfying 26 grams of protein. But don't get stuck in a rut! Explore marinades, spices, and cooking methods to keep your chicken meals exciting. Spirulina: Prepare to be surprised! This blue-green algae might not look appetizing, but it's a protein champion, offering a staggering 8 grams per 2 tablespoons. Blend it into smoothies, energy drinks, or even bake it into protein bars for a hidden superfood boost. Hemp Seeds: Don't underestimate these tiny nutritional titans. A mere 3 tablespoons of hemp seeds boast a whopping 10 grams of protein, along with healthy fats and essential amino acids. Sprinkle them on salads, yogurt, or blend them into smoothies for a nutty protein punch. Makhana (Fox Nuts): Don't underestimate these crunchy snacks! A handful of makhana packs around 5 grams of protein, making them a healthy and satisfying munch between meals. Roast them, flavor them with your favorite spices, or enjoy them plain. Oats: This breakfast staple isn't just good for fiber, it's also a protein source. One cup of cooked oats delivers 6 grams of protein, making it a perfect base for protein-rich breakfasts. Add your favorite nuts, seeds, and fruits for a complete and delicious meal. Green Peas: Pop the pod for protein! A cup of cooked green peas packs around 8 grams of protein, making them a versatile and budget-friendly option. Enjoy them in salads, stir-fries, or even blend them into soups for a creamy protein addition. Don't forget the power of homemade plant-based protein powders! You can easily make your own protein powder from sprouted dals, nuts, or seeds using a blender. This is a budget-friendly and customizable way to boost your protein intake. And when life gets busy, don't forget the convenience of NutrioBox! We offer a variety of delicious, nutritious & convenient snacks, meals, sandwiches, shakes and much more to unlock the power of protein in your everyday life! A Healthy You is a Happy Us!

Protein is an essential nutrient for building and maintaining muscle mass, as well as for keeping you full and satisfied. A high protein diet can also help you lose weight by boosting your metabolism, reducing your appetite, and preserving your lean body mass. But how can you get enough protein without compromising on taste and variety? If you are looking for some delicious and nutritious high protein meals that are suitable for an Indian palate, you have come to the right place. In this blog post, we will share with you 7 high protein meals for weight loss that are easy to prepare, rich in flavor, and loaded with health benefits. These meals are based on traditional Indian dishes, but with some modifications to make them lower in calories, carbs, and fat, and higher in protein, fiber, and vitamins. Let’s get started! 1. Chicken Tikka Salad Chicken tikka is a popular dish of marinated and grilled chicken pieces, usually served with a creamy sauce and naan bread. To make it a high protein and low carb meal, you can skip the sauce and the bread, and serve the chicken over a bed of fresh salad greens, tomatoes, cucumbers, and onions. You can also add some lemon juice, mint leaves, and yogurt for extra freshness and flavor. This meal provides about 35 grams of protein, 10 grams of carbs, and 8 grams of fat per serving. 2. Paneer Bhurji with Roti Paneer is a type of fresh cheese that is widely used in Indian cuisine. It is high in protein, calcium, and phosphorus, and low in lactose. Paneer bhurji is a scrambled dish of crumbled paneer cooked with onions, tomatoes, spices, and herbs. It is usually served with roti, a flatbread made of whole wheat flour. You can make this meal more filling and balanced by adding some green peas, carrots, or spinach to the paneer bhurji, and using multigrain flour for the roti. This meal provides about 28 grams of protein, 36 grams of carbs, and 15 grams of fat per serving. 3. Dal Makhani with Brown Rice Dal is a term for various types of lentils, beans, and peas that are cooked into a thick stew. Dal makhani is a creamy and buttery dal made with black lentils and kidney beans, flavored with ginger, garlic, tomatoes, and spices. It is usually served with white rice, naan bread, or paratha. To make it a high protein and low fat meal, you can use low fat milk or yogurt instead of cream and butter, and serve it with brown rice, which has more fiber and nutrients than white rice. This meal provides about 24 grams of protein, 54 grams of carbs, and 9 grams of fat per serving. 4. Egg Curry with Quinoa Eggs are one of the best sources of complete protein, containing all nine essential amino acids. They are also rich in iron, zinc, selenium, and vitamin B12. Egg curry is a simple and tasty dish of boiled eggs cooked in a spicy tomato-based gravy. It is usually served with rice, roti, or bread. To make it a high protein and low carb meal, you can serve it with quinoa, a pseudocereal that is high in protein, fiber, and minerals. Quinoa has a nutty flavor and a fluffy texture that goes well with the egg curry. This meal provides about 23 grams of protein, 40 grams of carbs, and 12 grams of fat per serving. 5. Soy Chunks Pulao Soy chunks, also known as soy nuggets or soy granules, are made from defatted soy flour. They are high in protein, low in fat, and have a meaty texture and flavor. Soy chunks pulao is a rice dish cooked with soy chunks, vegetables, and spices. It is a one-pot meal that is easy to make and satisfying to eat. You can use any vegetables you like, such as carrots, peas, beans, cauliflower, or potatoes. You can also use brown rice or basmati rice for more flavor and fiber. This meal provides about 22 grams of protein, 46 grams of carbs, and 7 grams of fat per serving. 6. Tofu Palak with Oats Tofu is a soy product that is high in protein, calcium, and iron. It has a mild flavor and a soft texture that can absorb any marinade or sauce. Tofu palak is a dish of tofu cubes cooked in a spinach-based gravy, seasoned with ginger, garlic, and spices. It is a vegan and gluten-free dish that is rich in antioxidants and iron. It is usually served with roti, naan, or rice. To make it a high protein and low carb meal, you can serve it with oats, which are high in protein, fiber, and beta-glucan, a type of soluble fiber that can lower cholesterol and blood sugar levels. You can cook the oats with water or milk, and add some salt, pepper, and lemon juice for flavor. This meal provides about 21 grams of protein, 32 grams of carbs, and 10 grams of fat per serving. 7. Fish Curry with Millets Fish is a lean and high quality protein that is also rich in omega-3 fatty acids, which can improve heart health, brain function, and mood. Fish curry is a dish of fish pieces cooked in a coconut-based gravy, flavored with tamarind, curry leaves, and spices. It is a coastal delicacy that is popular in Kerala, Goa, and other regions. It is usually served with rice, appam, or idiyappam. To make it a high protein and low carb meal, you can serve it with millets, a group of small-seeded grains that are high in protein, fiber, and minerals. Millets have a mild and nutty flavor and a chewy texture that complement the fish curry. This meal provides about 20 grams of protein, 38 grams of carbs, and 8 grams of fat per serving. These are some of the high protein meals for weight loss that you can try at home or order at a restaurant. They are not only delicious and nutritious, but also easy to prepare and customize according to your preferences and availability of ingredients. By incorporating more protein into your diet, you can boost your metabolism, reduce your hunger, and preserve your muscle mass, which can help you achieve your weight loss goals faster and easier. So, what are you waiting for? Try these high protein meals for weight loss today and enjoy the benefits of a healthy and balanced diet.

The ketogenic diet, often shortened to "keto," has taken the health and wellness world by storm. Promising rapid weight loss, improved energy levels, and even better brain function, it's no wonder people are jumping on the bandwagon. But with all the hype comes a fair share of misinformation. Today, NutrioBox is here to bust some of the most common keto myths and set the record straight. Myth 1 : Keto is all about bacon and cheese. While indulging in your favourite fatty cuts and creamy cheeses might be tempting on keto, it's far from the whole picture. A healthy keto diet should prioritize low-carb vegetables, healthy fats from sources like avocado and nuts, and moderate protein intake. Think leafy greens, broccoli, cauliflower, almonds, and olive oil, not just sausages and burgers. Myth 2 : You can eat unlimited amounts of fat on keto. While fat is the primary fuel source on keto, that doesn't mean you can go overboard. Excessive fat intake can lead to digestive issues and hinder weight loss progress. Focus on consuming healthy fats in moderation and prioritizing nutrient-dense whole foods over processed options. We highly recommend try our Keto Indian appetisers like Spinach & Corn Mozzarella Kebabs which have been so tastefully curated with the right proportions of fat and carbs! Myth 3 : Keto leads to muscle loss. Muscle loss is a common concern for anyone starting a new diet, but it's especially prevalent with keto myths. The truth is, with proper protein intake and resistance training, keto can actually help preserve and even build muscle mass. Remember, protein is still crucial for overall health and body composition, even on a low-carb diet. Eat loaaddsss of Lean Chicken Breast, Plant Protein like Tofu, Hummus and much more. Myth 4 : Keto is bad for your heart. Early research on keto raised concerns about its impact on cholesterol levels. However, recent studies suggest that a well-formulated keto diet can actually improve heart health by lowering triglycerides and LDL ("bad") cholesterol while increasing HDL ("good") cholesterol. Consult your doctor or a registered dietitian before starting keto, especially if you have any pre-existing heart conditions. Myth 5 : Keto is a quick fix for weight loss. While keto can be an effective tool for weight loss, it's not a magic bullet. Sustainable weight management requires long-term lifestyle changes, not just a temporary dietary shift. Keto can be a helpful starting point, but remember, consistency and healthy habits are key to lasting results. NutrioBox: Your Partner in Keto Success At NutrioBox, we understand the challenges of navigating the keto world. That's why we offer a range of delicious and convenient keto-friendly meals to help you stay on track. So, ditch the keto myths and embrace the facts. With NutrioBox by your side, you can experience the potential benefits of keto in a healthy and sustainable way. Remember, it's all about making informed choices, prioritizing whole foods, and listening to your body. A few Keto Dish Recommendations at NutrioBox: Hummus & Falafel; Spinach Corn & Cheese Kebabs; Char grilled Tandoori Chicken Platter; Amritsari Fish Tikka; Post workout Egg & Grilled Chicken Salads & explore much more in our menu

Building muscle doesn't have to involve animal products! A well-planned vegan diet can provide all the protein you need to achieve your fitness goals. In fact, plant-based proteins come with a whole host of other health benefits, like fiber,  vitamins,  minerals, and antioxidants. But with so many options out there, knowing where to get your protein fix can be overwhelming. Worry not, plant-powered pals! This blog dives into the top vegan protein sources that will help you sculpt and strengthen your way to success. Top Plant-Based Protein Powerhouses: Beans and Lentils: These fiber-rich legumes are protein champions, packing around 15-25 grams per cooked cup. Think hearty chili, lentil soup, or roasted chickpeas as a snack. Aim for variety to ensure you get all the essential amino acids. Tofu and Tempeh: These soy-based wonders are versatile and protein-dense, with about 8-10 grams per 100g serving. Marinate, stir-fry, crumble, or bake them into endless delicious creations. Nutritional Yeast: This deactivated yeast is a nutritional goldmine, boasting 14g of protein per 2 tablespoons. Sprinkle it on popcorn, pasta, or blend it into smoothies for a cheesy, savory flavor boost. Nuts and Seeds: These portable powerhouses are protein and healthy fat superstars. Chia seeds (6g per 2 tablespoons), hemp seeds (5g per 3 tablespoons), almonds (6g per 28g), and peanuts (8g per 28g) are all excellent choices. Add them to yogurt, salads, or homemade trail mix. Quinoa and Whole Grains: These complex carbs offer a complete protein package, with quinoa providing 8g per cup cooked and amaranth delivering a whopping 9g per cup. Make them your go-to for breakfast bowls, grain salads, or veggie burgers. Beyond the Plate: Plant-Based Protein Powders For a convenient protein boost, consider plant-based powders. Look for options made with brown rice, pea protein, or hemp protein, as they offer complete amino acid profiles. Nutriobox offers a variety of delicious and nutritious plant-based protein powders to help you reach your daily protein goals. Remember: Variety is key: Combine different protein sources throughout the day to ensure you get all the essential amino acids. Don't forget the greens: Vegetables like broccoli, spinach, and kale offer protein too, along with essential vitamins and minerals. Stay hydrated: Water is crucial for muscle recovery and overall health. Aim for 8-10 glasses per day. Listen to your body: Adjust your protein intake based on your individual needs and activity level. Fuel Your Fitness with NutrioBox: At NutrioBox, we believe that everyone deserves access to healthy, delicious, and convenient plant-based nutrition. That's why we offer a wide range of nutritious vegan snacks, and meal replacements. Visit our website (nutriobox.com) today and discover how Nutriobox can help you fuel your fitness goals and power your plant-based lifestyle! With NutrioBox by your side, building muscle on a vegan diet has never been easier or more delicious!

If you are a vegetarian who loves to exercise, you might be wondering how to get enough protein to support your muscles and recovery. Protein is essential for building and repairing muscle tissue, as well as keeping you full and satisfied after a meal. However, many vegetarian sources of protein are also high in carbs or fats, which can make it hard to balance your macronutrients and calories. Fortunately, there are plenty of delicious and nutritious vegetarian meals that are high in protein and low in carbs or fats. These meals can help you meet your protein needs without compromising your health or fitness goals. Here are seven high-protein vegetarian meals to fuel your workouts, along with their approximate protein content per serving: Tofu Scramble with Spinach and Mushrooms (20g): Tofu is a versatile and high-protein soy product that can be scrambled like eggs and seasoned with your favourite spices. Add some spinach and mushrooms for extra vitamins and minerals, and enjoy with whole wheat toast or a side salad. Chickpea and Vegetable Curry (18g): Chickpeas are a great source of plant-based protein, as well as fiber and iron. You can make a simple and flavorful curry by simmering chickpeas with coconut milk, tomato paste, onion, garlic, ginger, and curry powder. Add some chopped vegetables like cauliflower, carrots, or peas for more texture and nutrients, and serve with brown rice or quinoa. Lentil and Walnut Burger (15g): Lentils are another legume that are rich in protein, as well as folate and potassium. You can make a hearty and satisfying burger by blending cooked lentils with walnuts, oats, onion, garlic, soy sauce, and spices. Shape the mixture into patties and bake or pan-fry until golden and crisp. Enjoy with whole wheat buns, lettuce, tomato, and your favorite condiments. Quinoa and Black Bean Salad (14g): Quinoa is a gluten-free grain that is high in protein and contains all nine essential amino acids. It also has a nutty and fluffy texture that makes it perfect for salads. You can toss cooked quinoa with black beans, corn, cherry tomatoes, cilantro, lime juice, olive oil, salt, and pepper for a refreshing and filling salad. You can also add some avocado, cheese, or nuts for extra creaminess and crunch. Paneer and Spinach Saag (12g): Paneer is a fresh and soft cheese that is popular in Indian cuisine. It is high in protein and calcium, and has a mild and slightly tangy flavor. You can make a delicious and creamy saag by cooking paneer with spinach, onion, garlic, ginger, cream, and spices. Serve with naan bread or basmati rice for a complete meal. Greek Yogurt and Fruit Parfait (11g): Greek yogurt is a strained and thickened yogurt that is high in protein and low in fat. It also has a tangy and creamy taste that pairs well with fresh or frozen fruits. You can make a simple and sweet parfait by layering Greek yogurt with granola, berries, bananas, or any other fruit of your choice. You can also drizzle some honey, maple syrup, or nut butter for extra flavor and sweetness. Peanut Butter and Banana Smoothie (10g): Peanut butter is a staple in many vegetarian diets, as it is high in protein and healthy fats. It also has a rich and nutty flavor that goes well with bananas, which are high in potassium and fiber. You can make a smoothie by blending peanut butter, banana, milk, ice, and a dash of cinnamon. You can also add some protein powder, oats, or flax seeds for extra protein and fiber. These are just some of the high-protein vegetarian meals that you can enjoy before or after your workouts. These meals are not only tasty and satisfying, but also easy and quick to prepare. By incorporating these meals into your diet, you can ensure that you get enough protein to support your muscle growth and recovery, as well as your overall health and wellness.