Search Results for: liver

October 13, 2021 By Palak Mittal 3 Comments

Fatty Liver Disease: What To Eat & What To Avoid

Our bodies have a tendency to store extra calories in terms of fat in each and every area to utilise it later for energy, or as a cushion for organs and insulation. The liver being the largest organ in the body, is partially made up of fat. However, if too much fat accumulates around the liver, it leads to Fatty Liver Disease.

Fatty liver disease is mainly associated with the excess usage of alcohol and is termed as Alcoholic Fatty Liver. However, those who do not drink alcohol at all, can also develop this condition over time and is known as Non Alcoholic Fatty Liver. Excess fat around the liver damages it and makes it difficult for the liver to remove toxins and produce bile for the digestive system.

The major plan of treatment for Fatty Liver Disease is dietary modifications and regular exercises. If the grade is too high, then one may need to see a doctor. For initial stages, the situation can be reversed completely with a few lifestyle modifications.

What Causes Non Alcoholic Fatty Liver Disease (NAFLD)?

Obesity: Overeating can cause weight gain which produces a load on the digestive system and the body forces the storage of extra calories in terms of fat, leading to NAFLD.
Pre-Diabetes: People with Insulin sensitivity or insulin resistance tend to store more fat in the liver as compared to non diabetics.
Over consumption of carbs and simple sugars: is linked with NAFLD as our body utilizes only what is required and rest is going to be stored as fat.
Poor Gut Health and genetics are also seen as linked with NAFLD.

Since it is a lifestyle disorder, modifying lifestyle with the right diet helps in controlling, maintaining and reversing both Alcoholic and Non Alcoholic Fatty Liver Disease.

The diet should include:

Lots of fruits and vegetables
Reduced processed and packaged food with high salt and sugar
High fibre foods and less carbs
Whole grains like oats, quinoa, barley and millets
Nuts and seeds especially walnuts and flaxseeds as they are high in Omega 3
Vitamin E from Sunflower seeds, almonds, walnuts, olive oil or canola oil
Avocados as they are a good source of fat and fiber
Legumes

What Should You Avoid?

If you’re suffering from this disease, here is a list of foods you should avoid completely.

Alcohol: As it is completely oxidised by the liver, there is no enzyme present in the body that can digest alcohol.
Added or simple sugars like candy, cookies, sodas, and fruit juices. It increases sugar level which increases fat build up.
Fried & oily foods due to excess calories and fat.
Too much salt makes the body hold on to excess water and can be a reason to gain weight.
Simple processed carbs like white bread, rice, and pasta, as they lack fibre and increase blood sugar.
Red meat like Beef and mutton are high in saturated fat.

Other Lifestyle Modifications

Shed the extra weight
Control sugar levels well
Include Cardio and strength training consisting of 30 mins for 5 days a week
Lower down cholesterol especially triglycerides.

We hope these tips help you manage Fatty Liver Disease with ease. Before you begin with any of the foods listed above, do consult your doctor, dietitian or nutritionist. Do let us know your thoughts and queries in the comments below! To learn more about AFLD and NAFLD, speak to a GOQii Coach by subscribing for personalized coaching here: https://goqiiapp.page.link/bsr

#BeTheForce

October 19, 2020 By Roopa Tandur 3 Comments

Which Foods Are Good For Liver Repair?

Liver is the largest endocrine gland located in the right side of the upper abdomen. It has the most important function in the body that includes sorting out:

Which nutrient or medicine should be processed, like proteins into urea
Which nutrient should be converted for storage like vitamins and minerals, sugars into glycogen
Which nutrient should go to the blood and which ones need to be eliminated through stool.
Improving a person’s immunity

Though the liver can regenerate itself, there are many foods which one can consume to keep it healthy and safe. Any damage to the liver can cause metabolic disorder and death. So let’s look at some foods which can help you with liver repair!

Foods That Help Liver Repair

Coffee: Studies prove that coffee drinkers are at less risk of developing liver disease. Caffeine in coffee slows down scarring and helps fight liver cancer especially alcohol related cirrhosis. The acids in coffee can also help fight against the Hepatitis virus.
Green Tea: is high in antioxidants. Hence, it improves liver enzymes and prevents oxidative damage and fat deposition in the liver. Studies prove that green and black tea extracts reverse the negative effect of a high fat diet but the studies also involve large quantities (5-10 cups) of tea so being cautious and consulting a doctor or dietician before deciding on the number of cups per day is a good option.
Berries: Dark coloured berries like blueberries and cranberries contain anthocyanins which give them the dark, deep colour. They help in improving immunity and reduce formation of scar tissues and lesions in the liver. Consuming berries 3-4 times a week also inhibits the growth of cancer cells in the liver.
Grapefruit: contains antioxidants known as Naringenin and Naringin. Studies have shown that antioxidants Naringenin can reduce development of hepatic fibrosis which is build-up of excessive connective tissue leading to chronic inflammation. These antioxidants decrease the amount of fat build up in liver tissues and increase the amount of fat burning enzymes which prevent excess fat build up in the liver, thereby, reducing inflammation. Antioxidant Naringin improves the liver’s ability to metabolise alcohol and reduce negative effects of alcohol to some extent.
Beetroot: is an excellent food for liver health as it helps breakdown toxic waste which can be excreted but acts well when taken in juice form. It contains nitrates and antioxidants which reduce oxidative damage and inflammation by increasing detoxification enzymes and improving bile. Betaine and Pectin present in beetroot helps in removing toxins from the body and prevent their re-entry.
Cruciferous Vegetables: like broccoli, cauliflower, cabbage and kale have glutathione which triggers enzymes of the liver that help eliminate toxins from the body. They also help prevent non-alcoholic fatty liver disease as they help reduce fat in the organ and inflammation as well. These vegetables have high levels of indole which helps lower inflammation, which is generally present in obese people.
Nuts: are nutrient dense snacks which contain unsaturated fats, vitamin E and antioxidants and micronutrients (selenium, magnesium, potassium, zinc and many others) which help dilate blood vessels, reduce inflammation, oxidative stress and prevent non-alcoholic fatty liver disease. Eating a handful of nuts regularly helps keep your liver healthy!
Fatty Fish: like salmon, tuna, and sardine are rich in Omega 3 fatty acids which help reduce inflammation and prevent build-up of excess fat and maintain enzyme levels in the liver. Try including fatty fish like salmon and herring 2-3 times a week in your diet.
Olive Oil: contains omega 6 fatty acid which helps reduce inflammation. Studies show that olive oil is a good source of triglycerides which are processed outside the liver and hence help reduce deposition of fat cells in the liver. Having 1-3 tsp of olive oil daily in the diet helps clean the liver and supports weight loss. Be sure to balance this oil with other healthy fats.
Garlic: contains selenium which helps detoxify the liver and activate enzymes that help the body remove toxins. Garlic contains Allicin, which gets activated when crushed. It is a powerful antioxidant, antibiotic and antifungal in nature. The antioxidant compounds in garlic act as a barrier between liver and toxins and keep toxic substances away.
Grapes: especially the red and purple ones contain resveratrol, an antioxidant which helps reduce inflammation and remove toxins, as they contain vitamin C. They also increase antioxidant levels in the body.

We hope this article helps you with your liver repair. Do leave your thoughts in the comments below. For more information on this subject, check out Healthy Reads or tune in to LIVE sessions by experts on GOQii Play.

#BeTheForce

October 20, 2026 By GOQii Leave a Comment

Dussehra 2026: 10 Unhealthy Habits to Leave Behind

This Dussehra, on Tuesday 20 October 2026, as Ravana’s effigy burns, pick one unhealthy habit to leave behind as well.

Dussehra, or Vijayadashami, marks the victory of good over evil: Lord Rama’s triumph over Ravana and, in many parts of India, Goddess Durga’s victory over Mahishasura. It comes at the end of nine days of Navratri, and for many families it is a day of puja, Ravan Dahan, shared meals and fresh starts.

Ravana is often shown with ten heads. In that spirit, here are ten everyday habits that quietly hold our health back, with a simple swap for each, plus practical tips for coming off the Navratri fast, enjoying festive food and staying safe at Ravan Dahan.

Dussehra at a glance

Dussehra 2026 falls on Tuesday 20 October, the day after the nine nights of Navratri.
Pick one habit, not ten. Small, steady changes last longer than big festive resolutions.
Break your fast gently. Start with water, fruit and light, home-cooked food before heavier dishes.
Enjoy the sweets, in smaller portions. Share, savour and balance them with lighter meals.
Take care at Ravan Dahan. Keep a safe distance, and if you have asthma or a lung condition, avoid the smoke and carry your inhaler.

10 habits to leave behind this Dussehra

One for each of Ravana’s ten heads. You don’t need to tackle them all. Pick the one that matters most to you and start there.

1. Sitting for hours at a stretch

Long, unbroken sitting is linked to poorer health, and the WHO advises that everyone should limit time spent sedentary.

Swap: stand up and move for a few minutes every 30–60 minutes, and try a few simple office workouts through the day.

2. Not moving enough

The WHO recommends at least 150 minutes of moderate activity a week for adults, plus muscle-strengthening exercise.

Swap: a 30-minute brisk walk five days a week gets you there. Garba and dandiya count too.

3. Extra sugar in your chai and drinks

Sweetened chai, packaged juices and soft drinks add up fast. High sugar intake is also a major driver of fatty liver, now very common in India.

Swap: cut the sugar in your chai by half a spoon each week, and choose water, buttermilk or nimbu pani without sugar.

4. Too much salt

Pickles, papad, namkeen and restaurant food push salt intake well above the WHO’s limit of less than 5 g a day, raising the risk of high blood pressure.

Swap: taste before you add salt, and keep pickles and papad to an occasional treat.

5. Too few fruits and vegetables

The WHO recommends at least 400 g of fruit and vegetables a day, about five portions.

Swap: fill half your plate with sabzi or salad at lunch and dinner, and have one fruit as a snack.

6. Fried and packaged snacks as everyday food

Namkeen, chips and biscuits are easy to eat without noticing, and they are high in salt, sugar or fat.

Swap: keep roasted chana, nuts, makhana or fruit within reach for the 4 pm hunger.

7. Late nights and short sleep

Regular short sleep affects your mood, focus and appetite, and is linked to weight gain.

Swap: set a regular bedtime, and put your phone away 30 minutes before it.

8. Letting stress run unchecked

Ongoing stress affects sleep and blood pressure, and often pushes us towards unhealthy food.

Swap: try 5 minutes of slow breathing, a short walk or a call with a friend when the day gets heavy.

9. Tobacco and too much alcohol

Tobacco kills more than 7 million people a year worldwide, and both smoked and chewed tobacco cause serious harm. Alcohol adds to the risk of liver disease, high blood pressure and some cancers.

Swap: if you use tobacco, make Dussehra your quit date. Counselling and medication can more than double your chance of quitting, so ask your doctor or call India’s free National Tobacco Quitline on 1800-11-2356 (8 am to 8 pm, closed Mondays). If you drink, set alcohol-free days each week.

10. Skipping health check-ups

High blood pressure, diabetes and fatty liver often cause no symptoms for years.

Swap: book a basic check-up this month, covering blood pressure, blood sugar, cholesterol and a liver function test, especially if you’re over 30 or have a family history.

Breaking the Navratri fast gently

After nine days of fasting or eating only vrat foods, your body is used to smaller, simpler meals. Jumping straight to a heavy, fried festive lunch can leave you bloated and uncomfortable.

Start with water. Drink a glass of water, coconut water or nimbu pani without much sugar.
Begin light. Fruit, a bowl of curd, khichdi, moong dal, or a simple vegetable with roti are easy first meals.
Add protein early. Many fasting days are low in protein. Dal, paneer, curd, eggs or sprouts help you feel steady.
Bring back grains gradually. Have a normal portion of roti or rice, not a double one.
Save the rich dishes for later in the day, and keep portions small.

If you have diabetes, take medicines that affect blood sugar, or are pregnant, check with your doctor about safe fasting and breaking the fast, as large swings in meals can affect blood sugar.

Enjoying festive food without overdoing it

Dussehra is a time for jalebi, fafda, kheer and family meals. You don’t need to skip them, just enjoy them with a little thought.

Eat a proper meal before you go visiting. Arriving hungry makes it easy to fill up on sweets and fried snacks.
Pick your favourite and skip the rest. One jalebi or one piece of mithai you really love beats a little of everything.
Share sweets. Split a portion, or take a small piece.
Balance the day. If lunch is heavy, keep dinner light: dal, sabzi and roti, or khichdi.
Gift healthier. Dry fruit, roasted nuts, fresh fruit baskets or homemade laddoos with less sugar make thoughtful gifts.
Keep moving. A family walk after the festive meal is good for digestion and for spending time together.

Staying safe at Ravan Dahan

Watching Ravana’s effigy burn is a highlight of the day, but the fireworks, smoke and crowds bring some real risks.

Keep a safe distance from the effigy and fireworks, and follow barriers and volunteers’ instructions. Keep children close and hold their hands in crowds.
Wear cotton clothes, not loose synthetic ones that catch fire easily.
Avoid the smoke if you have asthma or a lung condition. A pulmonologist quoted by ETV Bharat notes that even brief exposure can set off symptoms. Watch from upwind or further back, wear an N95 mask, and keep your reliever inhaler with you.
Keep taking your regular medicines, including preventer inhalers, even if you feel fine.
For minor burns, hold the area under cool running water for 20 minutes, and don’t put creams, oil, butter or toothpaste on it. Cover it loosely with cling film or a clean cloth, and get medical help for large, deep or facial burns.
Plan your way home before the crowd starts to leave, especially with children or older relatives.

The bottom line

Dussehra celebrates good winning over evil, and it’s a natural moment for a fresh start. You don’t need to change everything at once. Pick one habit from the ten, make one simple swap, and keep it going until Diwali and beyond. Enjoy the festivities, break your fast gently, and stay safe around the fire and smoke.

Pro Tip: Choose your one habit and track it in the GOQii App, whether that’s steps, sleep, water or sugar in your chai. Your GOQii Personalised Health Coach can help you turn this Dussehra’s resolution into a habit that lasts.

Frequently Asked Questions (FAQs)

When is Dussehra in 2026?

Dussehra, also called Vijayadashami, falls on Tuesday 20 October 2026, the day after the nine nights of Navratri.

What does Dussehra celebrate?

It marks the victory of good over evil, remembering Lord Rama’s victory over Ravana and, in many regions, Goddess Durga’s victory over Mahishasura.

What should I eat after the Navratri fast?

Start light: water or coconut water, fruit, curd, khichdi, moong dal or a simple sabzi with roti. Add protein early, and save rich, fried dishes for later in the day in small portions.

How can I enjoy festive sweets without overeating?

Eat a proper meal before visiting, choose the one sweet you love most, share portions, and keep the next meal light. A family walk after the meal also helps.

Is the smoke from Ravan Dahan harmful?

Smoke from burning effigies and fireworks can irritate the lungs, and even brief exposure can trigger symptoms in people with asthma or other lung conditions. Watch from a distance and upwind, wear an N95 mask if you are sensitive, and carry any inhaler you use.

What should I do for a minor burn?

Hold it under cool running water for 20 minutes, and don’t apply creams, oil, butter or toothpaste. Cover it loosely with cling film or a clean cloth, and get medical help for large, deep or facial burns.

How do I make a health resolution stick?

Pick one specific habit, such as a 30-minute walk five days a week, rather than several at once. Tie it to a set time of day, track it, and tell someone close to you so they can keep you going.

#BeTheForce

Disclaimer: The information provided in this blog is for general awareness and educational purposes only. It is not intended to replace professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider for personalised medical guidance or concerns related to your health.

October 17, 2026 By GOQii Leave a Comment

Meal Prepping for Work: Healthy Lunch Ideas That Keep You Energised

A packed lunch built around vegetables, protein and whole grains is one of the easiest ways to eat well on a workday. With an hour or so of prep at the weekend, you can have healthy lunches ready for most of the week.

For many people, workday lunch is whatever is quickest: a canteen thali heavy on rice and fried sides, a delivery order, or biscuits and chai at the desk. Then comes the 3 pm slump. Some of that afternoon dip is down to your body clock, but what and how much you eat at lunch can make it better or worse.

This guide covers what a balanced lunchbox looks like, how to prep a week of lunches without spending your whole Sunday in the kitchen, practical Indian lunch ideas, and how to keep packed food safe.

Meal prep at a glance

Fill half your box with vegetables. Then add a quarter protein (dal, paneer, eggs, chicken) and a quarter whole grains or millets.
A heavy, carb-led lunch can deepen the afternoon slump. Balance and portion size matter more than any single “superfood”.
Prep components, not complete meals. Cook a grain, a dal or protein, and chop vegetables once; mix and match through the week.
Keep it safe. Cool food quickly, refrigerate it, and eat cooked rice within a day and most other dishes within 2–3 days.
Lunch is only part of it. Drinking water and taking a short walk after eating also help you stay alert.

Why lunch affects your afternoon energy

The afternoon slump is real, but food is only part of the story. Research on the “post-lunch dip” shows it happens even when people skip lunch. It is partly built into the body clock and is worse when you have slept badly. The same review notes that a high-carbohydrate lunch can make it worse.

That gives you a few things you can actually control:

A meal that is mostly white rice, roti or bread, with little vegetable or protein, is digested quickly. Adding vegetables, dal, curd or another protein slows things down and keeps you fuller for longer.
Portion size. A very large lunch is more likely to leave you sluggish than a moderate one. Packing your own box makes portions easier to judge than a buffet or a large delivery order.
Vegetables, pulses and whole grains or millets add fibre, which helps you stay satisfied until evening, so you’re less likely to reach for biscuits or namkeen at 4 pm.
Sleep and water. A packed lunch can’t make up for a short night, and poor sleep affects appetite and food choices Being slightly dehydrated can also leave you feeling tired.

The balanced lunchbox formula

The ICMR–National Institute of Nutrition’s “My Plate for the Day” recommends that vegetables and fruits make up about half of what you eat, with cereals or millets, pulses or other protein, and some curd or milk, nuts and oil making up the rest. It also suggests eating from a range of food groups each day. Translated into a lunchbox, that looks like this:

Part of your box	How much	Indian examples
Vegetables	About half	Sabzi, salad, kosambari, stir-fried greens, vegetable raita
Protein	About a quarter	Dal, chana, rajma, sprouts, paneer, tofu, eggs, chicken, fish
Whole grains or millets	About a quarter	1–2 whole wheat, jowar or bajra rotis; brown, red or hand-pounded rice; millet pulao
Extras	A little	Curd or buttermilk, a few nuts or seeds, a piece of fruit

Easy upgrades

Swap some of the grain for vegetables. If you usually pack three rotis, try two rotis and an extra serving of sabzi.
Add protein you can see. Many vegetarian lunches are low in protein. A bowl of dal, a handful of chana or a cube of paneer makes a real difference.
Pack curd or buttermilk. Both add protein and are easy to carry in a small steel box.
Go easy on oil and salt. Pickles, papad and fried sides add up quickly. The NIN suggests limiting added sugar to about 25–30 g a day.

How to meal prep in 60–90 minutes a week

Meal prep doesn’t mean eating the same dull box five days running. The trick is to prepare components you can combine in different ways, and to leave anything that spoils quickly for a short top-up mid-week.

1. Plan (10 minutes)

Pick two or three lunches for the week. Choose dishes that share ingredients, so one batch of chopped onions, tomatoes and greens covers several meals.

2. Batch-cook the base (45–60 minutes)

One protein: a pot of dal, chole or rajma, or grilled chicken or paneer.
Two vegetables: one dry sabzi (beans, cabbage or bhindi) and one gravy or roasted tray of mixed vegetables.
Raw prep: wash and chop salad vegetables, soak and sprout moong, boil eggs.
Grains: make roti or millet dough to keep in the fridge, and cook rice fresh on the day or the night before rather than for the whole week (see food safety below).

3. Store smart (10 minutes)

Portion straight away into individual boxes, so mornings are grab-and-go.
Keep wet and dry apart. Store dressings, chutney and raita separately so salads and rotis don’t go soggy.
Freeze what you won’t eat by Wednesday. Dal, chole, rajma and most cooked sabzis freeze well. Move a box to the fridge the night before.

4. Mid-week top-up (15–20 minutes)

On Wednesday evening, cook a fresh vegetable or protein and make fresh rice if you need it. This keeps Thursday and Friday lunches safe and tasting fresh.

Kit that helps

Steel or glass containers with tight lids, a compartment tiffin, a small leak-proof pot for curd or dressing, and an insulated lunch bag with an ice pack if you have no fridge at work.

10 healthy lunch ideas for work

Each of these follows the balanced lunchbox formula. Swap the protein to suit how you eat.

Lunch	What’s in it	Prep ahead	Good for
Rajma or chole bowl	Rajma or chole, a small portion of brown rice or 1–2 rotis, onion–cucumber salad	Cook the rajma or chole at the weekend; it freezes well	Vegetarian, high fibre
Dal, sabzi and millet roti	Any dal, a dry sabzi, 2 jowar or bajra rotis, curd	Dal and sabzi on Sunday; make rotis fresh or the night before	Vegetarian, classic tiffin
Sprouts chaat box	Moong sprouts, tomato, onion, cucumber, roasted peanuts, lemon, chaat masala	Sprout moong over 2 days; pack the lemon separately	Vegetarian, no reheating
Paneer or tofu tikka wrap	Grilled paneer or tofu, peppers and onions, mint chutney in a whole wheat roti	Marinate and grill in a batch; assemble in the morning	Vegetarian, eat cold or warm
Vegetable millet pulao	Foxtail or little millet cooked with mixed vegetables and peas, with raita	Cook the night before; keep the raita separate	Vegetarian, one-box meal
Besan chilla rolls	Besan chillas filled with grated vegetables or paneer, green chutney	Make the batter the night before; cook in the morning	Vegetarian, high protein
Egg bhurji and veg roti	Egg bhurji with onion, tomato and spinach, 2 whole wheat rotis, salad	Boil or scramble eggs fresh; chop vegetables ahead	Eggetarian
Chicken and vegetable stir-fry	Chicken strips with beans, carrot, capsicum and cabbage, with a small portion of rice	Cook the chicken in a batch; stir-fry vegetables fresh	Non-vegetarian
Fish curry box	Light fish curry, rice, a dry vegetable such as beans thoran	Cook the curry once; eat within 2 days	Non-vegetarian, omega-3
Curd rice with a twist	Curd rice with grated carrot, cucumber and pomegranate, with a side of kosambari or chana	Cook rice fresh the night before; mix with curd in the morning	Vegetarian, cooling for hot days

Tips for variety

Change the cuisine, keep the formula. A rajma bowl, a paneer wrap and a millet pulao feel very different but share the same balance.
Rotate your grains. Alternate wheat roti with jowar, bajra, ragi, brown rice or millets across the week.
Keep a no-cook backup. Sprouts, boiled eggs, roasted chana and fruit cover you on days when the plan falls apart.

Keeping your lunch safe

Cooked food left warm for hours is a common cause of food poisoning, and India’s heat makes it a bigger risk. A few rules keep meal prep safe.

What	Guidance
Cooling	Cool cooked food and get it into the fridge within 2 hours. Spread large batches into smaller boxes so they cool faster.
Most cooked dishes	Eat within about 3 days from the fridge, or freeze for up to 3 months.
Cooked rice	Cool it quickly, ideally within 1 hour, refrigerate, and eat within 24 hours.
Reheating	Reheat until steaming hot all the way through, and reheat rice only once.
Out of the fridge	Food kept between 5°C and 60°C for more than 4 hours in total should be thrown away.

Why rice needs extra care

Raw rice can carry spores of a bacterium called Bacillus cereus that survive cooking. If cooked rice sits at room temperature, the bacteria can produce a toxin that makes it unsafe to eat. This is why rice is the one thing not to cook for the whole week. Make it fresh, or the night before, and cool it quickly.

No fridge at work?

Pack your lunch straight from the fridge into an insulated bag with an ice pack.
Choose foods that travel well, such as rotis with dry sabzi, chillas or roasted chana, over creamy gravies, rice or curd on very hot days.
If you have no way of keeping it cool, eat your lunch within about 4 hours of taking it out of the fridge.
If you use a hot-food flask, fill it with food that is already piping hot, and keep it closed until lunch.

Sprouts and salads

Rinse sprouts well and keep them chilled. Raw sprouts carry a small risk of food poisoning, so if you are pregnant, older or have a weakened immune system, steam or lightly cook them first. Add cut fruit and salad dressings on the day.

Beyond the lunchbox: other habits that help your afternoon

Step away from your desk. Eating while working makes it easy to overeat without noticing. Even 15 minutes away from the screen helps you notice when you’re full.
Take a short walk after eating. A 10-minute walk after lunch is an easy way to break up a long sitting day. Pair it with a few simple office workouts through the afternoon.
Keep water at your desk. Refill a bottle a couple of times through the day, especially in hot weather or air-conditioned offices, which can make you forget you’re thirsty.
Plan a 4 pm snack. A small, planned snack such as fruit, roasted chana, a handful of nuts, or buttermilk is better than whatever is in the office pantry.
Watch the extra chai. Two or three cups of sweetened tea in the afternoon add up in sugar, and caffeine late in the day can affect your sleep that night.

The bottom line

A healthy work lunch doesn’t need special ingredients or hours in the kitchen. Fill half your box with vegetables, add a good portion of protein and a moderate serving of whole grains or millets, and keep the portion sensible. An hour of batch-cooking at the weekend and a short top-up mid-week will cover most of your lunches. Store food safely, take a short walk after eating, and keep water close by.

Pro Tip: Use the GOQii App to log your lunches and see how your meals, water, steps and sleep line up with how you feel in the afternoon. Your GOQii Personalised Health Coach can help you build a weekly meal-prep plan around your food preferences, budget and work schedule.

Frequently Asked Questions (FAQs)

How long does meal-prepped food last in the fridge?

Most cooked dishes, such as dal, sabzi and curries, are best eaten within about 3 days. Cooked rice should be eaten within 24 hours. Freeze anything you won’t eat in time.

Is it safe to cook rice for the whole week?

No. Cooked rice can carry bacteria that produce a toxin if the rice cools slowly or is kept too long. Cook rice fresh or the night before, cool it quickly, refrigerate it, and eat it within a day.

Why do I feel sleepy after lunch?

A dip in alertness in the early afternoon is partly natural and linked to your body clock. A heavy lunch that is mostly rice or bread can make it worse, and so can poor sleep. A balanced, moderate lunch and a short walk afterwards can help.

How do I get enough protein in a vegetarian lunch?

Include a proper serving of dal, chana, rajma, sprouts, paneer or tofu, and add curd or buttermilk. If you eat eggs, a couple of boiled eggs or a bhurji add good-quality protein easily.

What can I pack if there’s no fridge at work?

Pack your lunch straight from the fridge into an insulated bag with an ice pack. Choose foods that travel well, such as rotis with dry sabzi, chillas, sprouts kept chilled, or roasted chana, and eat within about 4 hours.

Can I freeze Indian food for meal prep?

Yes. Dal, rajma, chole and most cooked sabzis freeze well for up to 3 months. Thaw them in the fridge overnight and reheat until steaming hot.

How much time does meal prep take?

Around 60–90 minutes at the weekend for the main batch, plus a 15–20 minute top-up mid-week. Even prepping just one dal and chopping vegetables saves time every morning.

#BeTheForce