10 Delicious Breakfast Recipes For Summer Made With Hydrating Ingredients
Hot summer mornings can leave you feeling sluggish, sweaty, and drained before the day even begins. Do you often experience acidity, dehydration, or digestive discomfort due to the heat? The intense summer sun increases body temperature, causing excessive sweating and a loss of essential minerals. Starting your day with deep-fried snacks, spicy dishes, or heavy dairy-based breakfasts can further generate internal heat, making you feel even more exhausted.
That’s why it is crucial to choose the right breakfast—fresh, hydrating, and nutrient-rich—to keep your body cool, hydrated, and full of energy throughout the summer. Whether you prefer smoothies, porridges, or traditional Indian dishes, these summer breakfast recipes will keep you refreshed and energised all day.
Top 10 Healthy Summer Breakfast Recipes
Try these easy and nutritious breakfast recipes that will help you stay cool and refreshed. Each recipe is made using hydrating, healthy ingredients and avoids deep-frying or excessive spices.
1. Chia Seed Pudding With Mixed Dry Fruits
Chia seeds are rich in omega-3 fatty acids, fibre, and plant-based protein, supporting digestion and hydration. This no-cook recipe is easy to digest and perfect for summer mornings.
Ingredients:
3 tbsp chia seeds
1 cup milk (or almond milk)
1 tbsp honey or maple syrup
2 tbsp mixed dry fruits (almonds, walnuts, dates, raisins), chopped
1/4 cup fresh fruits (mango, banana, or berries)
1/2 tsp vanilla extract (optional)
Steps:
Mix chia seeds with milk in a bowl or jar.
Add honey or maple syrup and vanilla extract for natural sweetness.
Stir well, let sit for 5 minutes, then stir again to prevent lumps.
Cover and refrigerate overnight or for at least 4-5 hours until thickened.
Top with chopped dry fruits and fresh fruits before serving.
Enjoy chilled for a refreshing, energy-boosting start to your day!
2. Veggies & Finger Millet Pancakes
Finger millet (ragi) is rich in calcium, iron, and fibre, making it a perfect cooling ingredient for summer breakfasts.
Ingredients:
1 cup ragi (finger millet) flour
1/2 cup whole wheat flour
1/2 cup curd
1/2 cup water
1/4 cup grated carrot
1/4 cup finely chopped spinach
1 small onion, finely chopped
1 small green chilli (optional), finely chopped
1/2 tsp cumin seeds
Salt to taste
1 tsp oil for greasing
Steps:
Mix ragi flour, wheat flour, curd, and water in a bowl to form a smooth batter. Let it rest for 10-15 minutes.
Add grated carrot, chopped spinach, onion, cumin seeds, and salt. Mix well.
Heat a non-stick pan and lightly grease it with oil.
Pour a ladle of batter and spread it into a round shape.
Cook on medium heat for 2-3 minutes, flip, and cook the other side until golden brown.
Serve warm with mint chutney or yoghurt.
3. Mango-Pineapple Smoothie With Granola
This tropical smoothie is packed with vitamin C and antioxidants to keep you cool and hydrated.
Ingredients:
1/2 cup ripe mango, chopped
1/2 cup pineapple, chopped
1 cup yoghurt (or coconut yoghurt)
1 tbsp honey or dates (optional)
4-5 ice cubes
2 tbsp granola for topping
Steps:
Blend mango, pineapple, yoghurt, and honey/dates until smooth.
Pour into a glass and top with granola.
Serve immediately for a refreshing breakfast.
What Is A Good Breakfast Menu For Summer?
A good summer breakfast should be light, hydrating, and nutritious. Some great options include:
Fresh fruits like watermelon, melon, and berries.
Yoghurt parfaits with fruit and granola.
Smoothies made with seasonal fruits and almond milk.
Light and fluffy vegetable omelettes.
Overnight oats that are easy to grab in the morning.
Note: The key is to choose foods that are easy to digest and won’t leave you feeling sluggish in the summer heat.
The Final Say
Making healthy summer breakfast choices can keep you cool and energised throughout the season. By incorporating fresh fruits, vegetables, and whole grains, you can enjoy delicious yet light meals every morning. Whether you prefer a quick smoothie or a hearty, nutritious breakfast, these recipes will help you beat the heat and stay nourished.
About ToneOp Eats

ToneOp Eats is your go-to health kitchen, delivering nourishing meals in Bhopal, Indore, and Bangalore. We offer meal plans tailored to weight loss, muscle gain, and balanced diet goals. Our nutrient-dense meals include protein-rich grills, meal bowls, fibre-packed salads, smoothies, and refreshing juices. Subscribe today and experience wellness with every bite!
Blog Link - https://toneopeats.com/blogs/b....reakfast-recipes-for

7 Healthy & Tasty Apple Cider Vinegar Recipes for Weight Loss You Must Try!
Are you struggling to lose weight but tired of the same old diet foods and drinks? Apple cider vinegar (ACV) is a powerful ingredient that supports fat burning, digestion, detoxification, and appetite control. Its natural acidity balances blood sugar levels, while probiotics improve gut health.
When combined with ingredients like lemon, ginger, cinnamon, and honey, ACV becomes a powerhouse of wellness, making weight loss both tasty and nutritious. But the key is to prepare it correctly to retain its taste and nutritional benefits.
Here, we bring you seven healthy and tasty ACV recipes that are incredibly beneficial for weight loss. Let’s explore!
How to Use Apple Cider Vinegar for Weight Loss: 7 Healthy Recipes
1. ACV Vinaigrette Quinoa Bowl
A nutritious and metabolism-boosting meal.
Instructions:
Cook quinoa and let it cool.
Prepare the vinaigrette by mixing ACV, olive oil, lemon juice, black pepper, and salt.
Combine quinoa, cucumber, tomato, bell pepper, and avocado in a bowl.
Drizzle with vinaigrette and toss well.
Sprinkle mixed seeds and serve fresh.
2. ACV Mint Moong Dal Cheela
A protein-rich, weight-loss-friendly Indian pancake.
Instructions:
Blend soaked moong dal, ACV, ginger, green chili, and water into a smooth batter.
Mix in mint leaves, turmeric, cumin, and salt.
Heat a non-stick pan, grease lightly, pour batter, and spread evenly.
Cook for 2-3 minutes, flip, and cook the other side.
Serve hot with mint chutney or yogurt.
3. Apple Cider Vinegar & Grapefruit Juice Detox Drink
A refreshing drink that aids digestion and fat metabolism.
Ingredients:
1 tbsp apple cider vinegar
½ cup fresh grapefruit juice
½ cup water
1 tsp honey (optional)
Ice cubes (optional)
Instructions:
Mix ACV with water, then add grapefruit juice.
Stir well and add honey if desired.
Serve chilled with ice cubes.
4. ACV Mixed Veggies Lentil Soup
A warm, nourishing soup for gut health and weight loss.
Ingredients:
½ cup yellow moong dal (soaked)
1 tbsp apple cider vinegar
1 small carrot, chopped
½ cup spinach, chopped
1 small tomato, chopped
2 garlic cloves, chopped
½ tsp cumin seeds
¼ tsp turmeric powder
½ tsp black pepper
Salt to taste
2 cups water
1 tsp olive oil
Instructions:
Heat oil in a pan, add cumin and garlic, and sauté until fragrant.
Add carrot, spinach, and tomato; cook for 2-3 minutes.
Add moong dal, turmeric, black pepper, salt, and water.
Simmer for 15-20 minutes.
Stir in ACV just before serving.
Serve warm.
5. ACV & Ginger Sesame Salad
A crunchy, antioxidant-rich salad that boosts metabolism.
Ingredients:
1 tbsp apple cider vinegar
1 tsp ginger, grated
½ cup cabbage, shredded
½ cup carrot, grated
½ cup cucumber, sliced
1 tbsp sesame seeds, toasted
1 tsp olive oil
1 tbsp lemon juice
½ tsp black pepper
Salt to taste
Instructions:
Mix ACV, ginger, olive oil, lemon juice, black pepper, and salt.
Toss with shredded vegetables.
Sprinkle sesame seeds on top.
Serve fresh.
6. Lemony Apple Cider Vinegar Green Tea
A detox tea that enhances metabolism and digestion.
Ingredients:
1 tbsp apple cider vinegar
1 green tea bag
1 tbsp lemon juice
1 tsp honey (optional)
1 cup hot water
Instructions:
Steep green tea in hot water for 3-4 minutes.
Stir in ACV and lemon juice.
Add honey if desired.
Enjoy warm.
7. ACV Mixed Kimchi & Sauerkraut
A probiotic-rich fermented dish for improved gut health.
Ingredients:
2 cups cabbage, shredded
½ cup carrot, grated
2 tbsp apple cider vinegar
1 tsp ginger, grated
2 garlic cloves, minced
½ tsp red chili flakes
½ tsp salt
½ cup water
Instructions:
Mix cabbage, carrot, garlic, ginger, and chili flakes in a bowl.
Add salt, let sit for 3 minutes.
Stir in ACV, transfer to a jar, and press firmly.
Ferment at room temperature for 2-3 days.
Store in the fridge and enjoy in small portions.
The Final Say
Incorporating ACV into your diet can enhance weight loss when paired with a balanced diet and regular exercise. Always dilute ACV and consume it in moderation for the best results.
About ToneOp Eats
ToneOp Eats is your go-to health kitchen, delivering nourishing meals in Bhopal, Indore & Bangalore. The meals are prepared with strategically planned nutrition and portions for your health goal. With just three simple steps, you can subscribe to a meal plan for weight loss, muscle gain, or balanced diet goals. Experience the perfect taste and wellness in our nutrient-dense and calorie-counted range of meals, including

Grilled Chicken Salad: A Flavorful And Nutritious Meal Option To Make Your Meals Tastier!
Grilled Chicken Salad: A Delicious and Healthy Meal Choice
Grilled chicken salad has become one of the most popular meal options in recent times. This dish is not only delicious but also highly nutritious, making it a fantastic choice for a balanced diet. Packed with fresh, crunchy vegetables and protein-rich grilled chicken, it is a wholesome meal that caters to both taste and health.
In this blog, we will explore how to make a delicious grilled chicken salad, its health benefits, and tips to enhance its nutritional value.
How To Make A Grilled Chicken Salad?
A grilled chicken salad is an excellent healthy meal option, especially for those looking to lose weight. Marinated with aromatic spices and paired with fresh vegetables, this recipe is easy to prepare and packed with nutrients.
Ingredients
For Grilled Chicken:
Chicken breasts - 250 g
Yoghurt - 100 g
Tandoori masala - 1 tsp
Kashmiri red chilli powder - 1 tsp
Mustard oil - 1 tsp
Lemon juice - 1 tsp
Turmeric powder - ½ tsp
Salt and black pepper to taste
For Salad:
Olive oil - 1 tbsp
Lemon juice - 1 tsp
Tomato (diced) - 1 medium
Onion (diced) - 1 medium
Capsicum (diced) - 1 medium
Carrot (chopped) - 1 small
Zucchini (chopped) - 1 small
Pomegranate seeds - 1 tsp
Lettuce - a few leaves
Mint leaves - a few
Coriander (chopped) for garnish
Salt and black pepper to taste
Preparation Method
Marinate chicken with salt and turmeric powder and let it rest for at least two hours.
Mix yoghurt, tandoori masala, mustard oil, lemon juice, and other spices in a bowl.
Coat the marinated chicken with the yoghurt mixture and let it sit for 30 minutes.
Grill the chicken on a skewer in a preheated oven at 180°C for 10-15 minutes.
Once cooked, shred the grilled chicken into bite-sized pieces.
In a pan, heat olive oil and lightly stir-fry the vegetables for 2-3 minutes.
Add salt, pepper, and lemon juice, and mix well.
Place the veggies in a bowl, top with grilled chicken, and garnish with mint, coriander, and pomegranate seeds.
Serve fresh and enjoy!
Is Eating Salad With Grilled Chicken Healthy?
Yes! Grilled chicken salad is an excellent choice for a healthy diet. Here are some key benefits:
1. High in Protein
Chicken is a rich source of protein, essential for muscle growth and repair. An adult requires around 45-65 grams of protein daily, and grilled chicken provides a significant portion of this requirement.
2. Nutrient-Rich
A serving (85g) of grilled chicken is loaded with essential vitamins and minerals:
Niacin: 51% of daily value (DV)
Selenium: 36% DV
Phosphorus: 17% DV
Vitamin B6: 16% DV
3. Aids in Weight Loss
With high protein and low fat, grilled chicken salad helps keep you full for longer, reducing cravings and supporting weight loss.
For those looking for a structured diet, ToneOp Fit's Balanced Diet Weight Loss Plan offers customized meal plans with 60,000+ healthy recipes.
How To Make A Grilled Chicken Salad Healthier?
1. Choose Lean Protein
Opt for grilled, baked, or roasted chicken instead of fried or processed options to reduce unhealthy fats and calories.
2. Use Healthier Dressings
Swap mayonnaise for healthier alternatives like:
Greek yoghurt
Avocado
Dijon mustard
Vinaigrette
3. Add Nutrient-Dense Ingredients
Enhance your salad with:
Nuts & Seeds: ToneOp Care’s Pumpkin & Sunflower Seeds add crunch and essential nutrients.
Vegetables: Radish, chickpeas, shredded cabbage, artichokes, and roasted peppers are excellent additions.
4. Pair with High-Fibre Foods
Instead of refined bread or crackers, choose:
Whole-grain bread
Leafy greens like lettuce for a lower-calorie, fibre-rich meal
Dietitian's Recommendation
According to Dt. Lavina Chauhan, chicken salad is a rich source of lean protein and iron. However, consuming it in moderation with healthy toppings and dressings is essential to maintain a balanced diet.
The Final Say
Grilled chicken salad is a delicious, nutritious, and versatile meal option. By adding a variety of fresh vegetables, healthy dressings, and nutrient-rich toppings, you can create a wholesome and satisfying dish that supports a healthy lifestyle.
About ToneOp Eats
ToneOp Eats offers nutritious, portion-controlled meals in Bhopal, Indore, and Bangalore. Subscribe to our meal plans for weight loss, muscle gain, or a balanced diet, and enjoy delicious, dietitian-approved meals delivered to your doorstep!
Blog Link - https://toneopeats.com/blogs/grilled-chicken-salad

3 Healthy Chicken Salad Recipes With 4 Low-Calorie Options For Weight Loss
Are you tired of bland salads that leave you unsatisfied?
Do you struggle to find healthy meal options that support your weight loss goals? Chicken salad is a delicious and nutritious option that helps you stay on track without compromising on taste. Packed with protein, low in calories, and rich in nutrients, chicken salads can keep you full while curbing unhealthy cravings.
Whether you need a quick and easy lunch or a light and refreshing dinner, these healthy chicken salad recipes will have you coming back for more. Let’s explore some satisfying and nutritious chicken salad recipes designed to support your weight loss journey.
3 Healthy Chicken Salad Recipes For Weight Loss
1. Avocado Chicken Salad
This creamy and delicious salad is a perfect choice for a healthy lunch. Avocados provide healthy fats that help you feel full, while Greek yoghurt replaces mayonnaise for a lighter, low-calorie option.
Instructions:
Boil or grill chicken breasts until fully cooked. Let cool, then dice.
Mix mashed avocado with Greek yoghurt, lime juice, salt, and pepper.
Combine chicken, cherry tomatoes, red onion, and coriander in a bowl. Add the avocado dressing and mix well.
Serve chilled or sauté for 3 4 minutes with a little olive oil for a warm version.
2. Spicy Chicken Salad
For those who love a little heat, this spicy chicken salad is packed with flavour while keeping calories in check. The sriracha sauce adds a spicy kick without excess fat.
Ingredients:
2 boneless, skinless chicken breasts
1/2 cup plain, non-fat Greek yoghurt
1 tbsp sriracha sauce (adjust to taste)
1/3 tsp fennel seeds
1/2 red bell pepper, diced
2 small green onions, chopped
Salt and pepper to taste
Instructions:
Boil or grill chicken breasts until fully cooked. Let cool, then dice.
Mix Greek yoghurt with sriracha sauce, salt, and pepper.
Combine chicken, fennel seeds, red bell pepper, and green onions in a bowl. Add the spicy yoghurt dressing and toss to combine.
Serve chilled for the best flavour.
3. Greek Chicken Salad
A Mediterranean-inspired dish, this salad is fresh, tangy, and full of healthy ingredients.
Ingredients:
2 boneless, skinless chicken breasts
1/2 cup plain, non-fat Greek yoghurt
1/2 cucumber, diced
5-6 cherry tomatoes, halved
7-8 olives, sliced
2 small red onions, chopped
1 tsp dried oregano powder
Salt and pepper to taste
Instructions:
Boil or grill chicken breasts until cooked through. Let cool, then dice.
Mix Greek yoghurt with dried oregano, salt, and pepper to prepare the dressing.
Combine chicken, cucumber, cherry tomatoes, olives, and red onion in a bowl. Toss with dressing.
Refrigerate before serving for best flavour.
4 Low-Calorie Chicken Salad Recipes To Try
1. Tandoori Chicken Salad
A flavour-packed, metabolism-boosting salad featuring tandoori masala for an Indian twist.
2. Indian Chicken & Spinach Salad
A fibre-rich, nutrient-dense salad with spinach, chaat masala, and lean chicken.
3. Indian Chicken & Chickpea Salad
A protein-packed option combining chickpeas, chicken, and fresh vegetables.
4. Chicken Power Salad with Sunflower Seeds
A light yet fulfilling salad featuring sunflower seeds for added crunch and nutrition.
4 Benefits Of Chicken Salad For Weight Loss
1. Burns More Calories
Chicken’s high protein content boosts metabolism, requiring more energy to digest.
2. Prevents Overeating
Protein, fibre, and healthy fats keep you full longer, reducing cravings.
3. Boosts Metabolism
A protein-rich diet helps increase calorie burning even at rest.
4. Keeps You Full Longer
The combination of protein and fibre ensures sustained satiety.


Dietitian’s Recommendation
For a healthy and fulfilling chicken salad, opt for grilled or poached chicken breast. Use a leafy green base like spinach and add colourful vegetables for antioxidants and texture. Choose a low-calorie dressing, such as olive oil with lemon juice, and incorporate nuts or seeds for extra crunch. These simple swaps create a balanced meal for sustainable weight management.
The Final Say
A healthy chicken salad recipe can be a delicious, nutritious, and sustainable weight-loss meal. By incorporating lean chicken, fresh vegetables, and low-calorie dressings, you can enjoy a variety of flavours while staying on track with your health goals.
About ToneOp Eats
ToneOp Eats delivers nutritious, portion-controlled meals in Bhopal, Indore, and Bangalore. Whether you aim for weight loss, muscle gain, or a balanced diet, our curated meal plans offer the perfect blend of taste and wellness.
Blog Link - https://toneopeats.com/blogs/h....ealthy-chicken-salad

8 Easy and Healthy Ragi Recipes for Weight Loss
Struggling to Lose Weight? Try These Nutritious Ragi Recipes!
Are you tired of bland diet foods and looking for a nutritious yet delicious alternative? If so, ragi (finger millet) is the perfect solution for your weight loss journey. Packed with high fiber, protein, and essential nutrients, ragi helps curb hunger, boosts metabolism, and provides long-lasting energy.
Unlike refined grains, ragi has a low glycemic index, preventing sudden blood sugar spikes and reducing cravings. Whether you need a healthy breakfast, filling lunch, or light dinner, ragi recipes can seamlessly fit into your diet while promoting weight loss.
Why Choose Ragi for Weight Loss?
High in Fiber: Keeps you full for longer, preventing overeating.
Rich in Protein: Supports metabolism and muscle maintenance.
Low Glycemic Index: Controls blood sugar levels and reduces cravings.
Packed with Calcium & Iron: Strengthens bones and boosts energy.
Versatile & Easy to Cook: Can be used in various dishes like idlis, dosas, parathas, and snacks.
Let’s dive into eight delicious and healthy ragi recipes for weight loss and some easy ways to cook ragi powder for the best health benefits!
Can Ragi Be Eaten for Weight Loss?
Many grains are high in carbs, making you feel hungry soon after eating. Ragi, on the other hand, is rich in fiber and protein, helping you stay full and reducing snacking urges. It also provides calcium for strong bones, iron for energy, and antioxidants to keep you healthy.
Additionally, ragi helps in regulating blood sugar levels, preventing energy crashes and cravings that can derail weight loss efforts. If you’re looking for a wholesome way to achieve your weight goals, these ragi recipes are a must-try!


8 Healthy Ragi Recipes for Weight Loss
1. Ragi Vegetable Idli with Coconut Chutney
A fiber-rich alternative to traditional rice idli, this ragi vegetable idli keeps you full for longer while supporting digestion and metabolism.

Water as needed
Instructions
Grind soaked urad dal into a smooth batter.
Mix ragi flour, poha, curd, and salt into a smooth batter.
Ferment overnight.
Add carrots, spinach, and Eno before steaming.
Steam in an idli maker for 15 minutes.
Serve with coconut chutney or sambar.
2. Carrot & Garlic Mixed Ragi Paratha
A nutritious paratha packed with fiber, protein, and essential vitamins.
Ingredients:
1 cup ragi flour
1/2 cup whole wheat flour
1/2 cup grated carrots
1 tsp chopped garlic
1/2 tsp cumin seeds
Salt to taste
Water as needed
Ghee for roasting (optional)
Instructions:
Mix all ingredients and knead into a smooth dough.
Rest for 15 minutes.
Roll into thin parathas.
Cook on a tava with minimal ghee.
Serve hot with curd or mint chutney.
3. Ragi and Oats Uttapam with Sambar
A fiber and protein-packed South Indian delicacy for weight loss.
Instructions:
Mix ragi flour, oats flour, curd, and water into a batter.
Let it rest for 15 minutes.
Add chopped onions, tomatoes, capsicum, and green chilies.
Cook on a tava like a pancake.
Serve with sambar and chutney.
4. Broccoli & Herbs Mixed Ragi Cutlets
A crispy, healthy snack with fiber, protein, and antioxidants.
Instructions:
Mix ragi flour, mashed potatoes, steamed broccoli, and herbs.
Shape into cutlets.
Pan-fry with minimal oil.
Serve with mint yogurt dip.
5. Beans & Peas Mixed Ragi Pulao with Raita
A wholesome high-protein alternative to rice pulao.
Instructions:
Sauté cumin, onions, and garlic in oil.
Add beans, peas, and soaked ragi grains.
Pressure cook with water.
Serve with cucumber raita.
How to Cook Ragi Powder for Weight Loss?
Ragi powder is incredibly versatile. Here are some simple ways to use it:
Ragi Porridge: Cook ragi powder with water milk sweeten naturally.
Ragi Roti: Mix with warm water, knead, roll, and cook like a regular roti.
Ragi Smoothies: Blend ragi powder with milk, fruits, and nuts for a nutritious shake.
The Final Say
Ragi is an excellent addition to your weight loss journey. Whether in idlis, parathas, dosas, or ladoos, you can enjoy its benefits while keeping your diet delicious and healthy. Just remember to watch portion sizes and avoid excess oil or sugar for the best results!
About ToneOp Eats
ToneOp Eats offers health-focused meal plans in Bhopal, Indore, and Bangalore, delivering strategically portioned meals for weight loss, muscle gain, and overall wellness. Subscribe today and experience nutrient-dense, calorie-counted meals that taste amazing!
Blog Link - https://toneopeats.com/blogs/r....agi-recipes-for-weig