Press "Enter" to skip to content

Sate your hunger with these healthy mini-meals

Did you know that munching on unhealthy foodstuff at irregular intervals is the main cause of obesity, malnutrition, and many health problems? Kids, teens, and even adults nowadays prefer spicy, oily, and creamy foods being sold on the streets and fast foods, and skip on healthy, homemade foods. These unhealthy foods taste great but do not fulfill the health requirements of the body. Regular intake of such foods may lead to certain diseases and health hazards and among them, obesity and malnutrition are the most common.

We all heard the cliché, “No pain, no gain.” Thus, for a healthy and clean body we should learn to make foods that build up the mental and physical stamina. Discussed below are some snacks which can be consumed by anyone, but note that there are also specific foods that should be eaten or avoided by certain groups of people.

1 Flattened rice/ rice flakes

This mini-meal can be taken as a healthy breakfast or evening snack. For this, you will need:

  • 2 tbsp olive oil
  • 1 small onion
  • 1 tomato
  • Vegetables of your choice (zucchini, peas, potato, beans, carrot, etc.)
  • ½ tbsp cumin seeds
  • 2-3 spoons celery/coriander, chopped
  • Some curry leaves
  • 2 cups flattened rice
Flattened rice/ rice flakes
Image Source:

Cooking instructions:

Start by heating oil in a wok and then add in cumin seeds, curry leaves, and all the vegetables. Now, soak the flattened rice in water and quickly squeeze to remove the water. Add the soaked flakes into the wok. Season with salt, chili flakes, and dried coriander flakes.

2 Bowl of fruits

This is the healthiest and most nutritious way to fill your tummy and the best way to sate you hunger. A normal individual can have any bowl of fruits of his choice but people who are suffering from certain conditions will have to be aware of the fruits they include.

Diabetic patients should avoid fruits like banana and should add black plum, watermelon, orange, and a cup of cantaloupe in their diet. Note that too much cantaloupe is harmful. A diabetic patient should avoid fruits that are high in sugar.

Bowl of fruits
Image Source:

Pregnant women should eat fruits like banana to raise their energy level and mango, as it is helpful in raising the volume of blood in the body. During pregnancy, it is necessary to raise blood volume and weight. Pregnant women should avoid fruits like pineapple and papaya as there is a myth that says they may lead to abortion, though it is not proven medically. Fruits like orange, sweet lime, kiwi, and berries are best to consume. Apple, when included in the diet, can help one recover from constipation and constant headache.

3 Salads

Vegetables like cabbage (all types), bell peppers (all types), tomato, cucumber, potato, zucchini, tofu, parsley, sweet potato, celery, mint leaves, etc. can be included in the salad.

Add-ons like peanuts, sesame seeds, brown bread chunks, cream, low-fat yogurt, sour cream, honey, chia seeds, pumpkin seeds, and dressings made up of fruit juices can be beneficial to health.

Image Source:

Diabetic patients can have half a cup of cooked or raw vegetables like tofu, beans, nuts, bitter gourd, fenugreek, flaxseeds, and cinnamon. Cheese, fried tofu, beans with lard, regular salad dressing, rice, potato, carrot, bread, and banana should be avoid.

Heavy foods like sweet potato, yam, cheese, heavy regular cream, and fried tofu should be avoided by elderly people. These foods may cause indigestion which may lead to difficulty in breathing, gastric problems, and constipation.

4 Dairy products


A bowlful of curd is a very healthy mini-meal. You can add fruits like banana, berries, apple, peaches, dried fruits, oats, etc. to make it more delicious and healthy.


A glass of milkshake or flavored milk can replace breakfast. Generally, cold milkshakes are preferred in the mornings and evenings, whereas hot milkshakes are recommended before bed. Milk puddings are also a healthy option for a mini-meal.

Dairy products
Image Source:


  • 2 cups milk
  • ¼ cup brown rice

Cooking instructions:

Mix the ingredients and boil it until the rice becomes tender. Add sugar or jaggery according to taste. Add dried fruits and cardamom powder for aroma and flavor.

This is a sweet and wholesome meal. This healthy meal has much to munch than to sip.

Cooking instructions
Cooking instructions

Cheese/ butter/ clarified butter

Everyone loves cheese but should be aware of the quantity they eat.

Butter is a healthy fat. White, unsalted, homemade butter can be used in bread, soups, curries, etc. for better results.

Clarified butter is what is left after the removal of milk solids and water. It contains only pure butterfat and is very healthy. It strengthens the bones and boosts memory power. It can also be used in foods like soup, bread, curries, etc. to make it a wholesome meal.

5 Legumes

Legume soup comprises a healthy meal.


  • 1 cup legumes of your choice
  • ¼ cup chopped/ blended ginger and garlic paste

Cooking Instructions:

Boil legumes until tender. Add paste and season with salt and pepper.

Image Source:

This is a healthy and wholesome way to satisfy hunger; the best meal if you want to reduce your weight or if you’re suffering from protein deficiency. This mini-meal is very useful when you want to boost your energy and is also very good for the elderly.

Legumes can also be taken in sprout form. Sprouted legumes are much healthier than its common form. Sprouted green gram, horse gram, cowpea beans, kidney beans, and dew beans can constitute a nutritious and delicious meal.

Cooking Instructions:

Soak legumes for 8 hours, drain, and leave it dry for 4 hours. Big, long, white strands will pop out. Boil the sprouted legumes until tender then mix in vegetables like tomato, cucumber, mint leaves, coriander, and lemon. Season with salt and pepper and you are ready with a healthy mini-meal.

Soak legumes
Image Source:

6 Pancakes/crepes

Sweet and salty crepes are healthy and delicious to eat. Rice flour, wheat flour, chickpea flour, yellow gram, and green gram are the healthy base ingredients. These are very healthy and nutritious meals for all ages.

Cooking instructions:

  • Soak 2 cups of legumes over night
  • Blend soaked legumes until smooth
  • Add water to create a thick and smooth consistency
  • Add any vegetable of choice
  • Season with salt and pepper
  • Heat pan and add 2 spoons of oil
  • Spread the batter and wait until crisp
  • Enjoy it with any dip, pickles, or honey
Image Source:

Light baked/roasted/baked or fried grains and seeds

Lotus seeds, pearl millets, wheat grains, sorghum, sago, corn, horse gram, split chickpea, soya beans, pumpkin seeds, etc. can be baked, roasted, or fried to make a healthy, light, and delicious snack. This mini-meal promotes a healthy body and mind. This is fat-free and cholesterol-conscious people can enjoy these grains as a munching snack.

fried grains and seeds
Image Source: