Lockdown Food Plan To Maintain Weight & Keep You Healthy!

Category - General, 4 Mins Read Time

Covid-19 has brought a seismic change to all our lives in the past few months. While we are all facing different types of stress and anxiety it’s important to be kind to ourselves and fuel our body to stay energized, satisfied, and happy.

Most of the meal ideas and advice given below can be used as we enter the fourth phase of lockdown in India and when we resume our new normal. It’s important to come from a place of self-care and not self-control, there is no “one size fits all” by experimenting you will find what works best for your body. Eat a wide range of foods to keep your meals and snacks tasty, nutritious, and filling. 

A bit of advice to help you through quarantine:

  • Meal Planning: Try and plan for a couple of days ahead, this will help you keep your meals diverse and balanced. You will save time, money and avoid any food wastage. 
  • Experiment with herbs and spices. Not only do they taste delicious in food but they have numerous health benefits. Herbs and spices reduce inflammation and as they are filled with flavour it’s easier to cut back on less healthy ingredients such as salt, sugar, and added fat. 
  • There is a common belief among consumers that fresh food has significantly greater nutritional value than its frozen counterpart. It turns out that frozen produce has just as many nutrients (if not more) as fresh. Vegetable and fruits in any form are better than no vegetable or fruits at all. 
  • Try and get a minimum of 7-8 hours of solid sleep, and find a type of movement you enjoy whether its Zumba, yoga, or a HIIT workout. 
  • Drink a minimum of 2 litres of water to help you stay hydrated and fresh. You can also flavour your water with mint leaves or orange slices to give it a novel twist.
  • Contrary to popular belief white rice is as good for your body as brown rice. White rice is filled with nutrients such as vitamin B, manganese, magnesium, and iron. Focus on your entire meal being nourishing rather than pondering over one ingredient. 
  • Don’t worry if you can’t find whole-grain bread at the moment, reach for the white bread which is fortified with iron and calcium. Pair it with a source of protein or fat (egg, cheese/peanut butter/avocado) and it will make for a great meal or snack.

Vegetarian Ideas


healthy breakfast

  • Overnight Oats (Banana + Chia Seeds + Almonds)
  • Warm Oatmeal (Milk + Flax Seeds + Peanut Butter) 
  • Oatmeal Pancakes
  • Avocado + Toast + Cheese
  • Peanut Butter + Jam + Toast


healthy lunch ideas

  • Quinoa Salad + Cheese + Tofu/Jackfruit 
  • Hummus + Pitta + Tabbouleh + Grilled Cauliflower
  • Grilled Jeera Bhindi + Chaapti + Raita
  • Dosa + Idli + Sambar + Chutney 
  • Poha + Peas + Peanuts 


healthy snacks

  • Makhana
  • Stewed Apples
  • Banana & Peanut Butter
  • Toast + Nut Butter
  • Hummus & Crackers/Vegetable Sticks
  • Roasted Chickpeas
  • Homemade Granola
  • Grilled Broccoli
  • Frozen Grapes
  • Baked Sweet Potatoes
  • Grilled Paneer Tikka


quarantine dinner ideas

  • Grilled Tofu + Boy Choi + Rice
  • Mong Dal Chilla with Pesto + Cheese
  • Tomato Pasta + Oven Grilled Aubergine
  • Aglio e Olio Pasta + Grilled Mushrooms
  • Teriyaki Stir-Fry Noodles + Miso Soup

Maneka Grover is a certified Health Coach through The Institute for Integrative Nutrition. She works with individuals to help them discover how to fuel their bodies, and become the healthiest, happiest versions of themselves; to get in touch for a consult please email manekacgrover@gmail.com.

Non-Vegetarian Ideas


bridal diet ideas

  • Avocado + Egg + Toast
  • Scrambled Eggs + Toast
  • Shakshuka + Feta Cheese + Toast
  • Ham + Cheese Sandwich
  • Sausages + Scrambled Eggs + Toast


healthy lunch

  • Minced Chicken Lettuce Wraps
  • Tuna Coleslaw + Toast
  • Quinoa Salad: Grilled Vegetables + Boiled Eggs + Quinoa
  • Mexican Bowl: Salsa + Lettuce + Cheese + Grilled Chicken + Rice + Avocado
  • Grilled Miso Salmon + Rice 


Take a look at the vegetarian options; it’s good to eat green and take a break from non-vegetarian dishes! 


healthy lockdown recipe

  • Grilled Pesto Salmon + Vegetables + Rice
  • Grilled Chicken + Vegetables + Quinoa
  • Hummus + Pitta + Tabbouleh + Grilled Chicken
  • Chicken Quinoa Biryani + Raita
  • Nasi Goreng + Chicken + Prawns


  • Marinate your chicken with ginger, lemon, and garlic. Even if you don’t have a sauce it will still taste delicious. 
  • An easy way to cook your vegetables; slice and mix them with olive oil, herbs, and spices (be creative!). Grill them in the oven at 215°C for 20-25 minutes.
  • For lack of ingredients or access, a simple olive oil and balsamic vinegar salad dressing are easy and refreshing.  

Places delivering at the moment across Mumbai:

  • Amazon Pantry
  • Urban Platter (Asian & Middle Eastern Ingredients) 
  • Big Basket
  • Big Sam’s (Seafood & Chicken)
  • Bakers Dozen, Magazine Street Kitchen & Theobroma (Bread | Available on Scoosty)

You may also like to check out: Easy Dessert Recipes for Brides-to-be in Quarantine!