Dr.Nikita Suresh

25/11/2025

4 ingredient HIGH PROTEIN shake

Makes (2 servings)
Rolled oats 4 tbsp ~ 30g
Dry roasted peanuts 3 tbsp ~ 30g
Robusta banana 2 Big ~ 170g
Akshayakalpa High Protein cows milk - 2 packs 250ml each
Optional - Cocoa powder

Nutrition facts per serving:
Calories 380Kcal
Protein 30.9g
Carbs 46g
Fat 9.5g

A perfect choice for breakfast and to easily meet protein requirements especially for those whose gut is sensitive to protein supplements.

💡Soak the rolled oats overnight , this helps with a better texture, it’s easier to digest and helps reduce phytic acid.

Whey protein alternatives
Protein powder free
No whey shake
High protein shake benefits
Protein shake nutrition facts
Healthy protein shake
High protein breakfast recipes

06/11/2025

1 week lunch menu - healthy, balanced, high fibre, protein rich, nutritious meal plates to help you with menu planning for the week 🍽️⁣

These are home cooked meals based on Indian cuisine. Regardless of the cuisine, what matters is how you balance the meals, your portion size and cooking methods.
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PS: Please increase quantity as per your needs and never eat less, starve or follow a very low calorie diet.
Eat right and eat enough. ⁣Health first.⁣⁣⁣⁣
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23/10/2025

Exploring Fort Kochi through food ✨💛 🏡
Loved the old town charm, wish I had more time to explore but this is the best I could do in a day ;)

Every lane is filled with so many cute cafes and little eateries. I explored Vasco D’Gama square, Princess street, Burgher street and Jew Town. 
Apart from the food, you can visit historical places like churches, museum’s ,art galleries , Dutch Palace ,Paradesi Synagogue or the beach, and of course lots of street shopping everywhere especially Jew Town. Don’t miss the shop- Little Queen embroidery for hand embroidered heirloom pieces.🪡🧵

Now that I’ve had my share of indulgence, it’s time to get back to my usual routine of healthy, balanced meals💪🏼🌱 

 
Bangalore Nutritionist 
Wellness Nutritionist 
Kerala Tourism
Breakfast Hopping in Fort Kochi
Breakfast in Fort Kochi
Best Cafes in Fort Kochi

14/10/2025

Due to popular demand, making this permanent on my feed. ✨
Posted it on my stories last week and never expected over 200 DMs requesting the recipe🌱 
🧡 I’m always looking for quick , easy to cook recipes that are not just healthy but also filling, tasty and balanced . 
🧡 This smoked tofu along with rice makes a balanced meal, rich in fibre and high protein . I’ve added cucumber but a veggie stir fry on the side would have been a better choice.  
🧡You can also replace white rice with quinoa or basmati brown rice but white rice tasted better ;) 
🧡 Try this recipe with paneer or chicken and let me know because I haven’t tried it yet 💪🏼

PS : Healthy eating isn’t complicated. Please do not skip meals! 
Eat right, eat enough . ⁣⁣⁣⁣
   
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09/10/2025

1 week lunch menu - healthy, balanced, high fibre, protein rich, nutritious meal plates to help you with menu planning for the week 🍽️⁣

These are home cooked meals (and one meal from my Food Subscription: Balanced Plates by Dr Niky X Mama Health Co. )based on Indian cuisine. Indian food is healthy and balanced. It depends on how you balance the meals, your portion size and cooking methods.
⁣
PS: Please increase quantity as per your needs and never eat less, starve or follow a very low calorie diet.
Eat right and eat enough. ⁣Health first.⁣⁣⁣⁣
⁣  

04/10/2025

With just 1 swap your regular meals get more nutritious. 🍞👇

Try these 3 easy, wholesome everyday recipes for which I’ve used Zero Maida Whole Wheat bread from . It’s made with chakki-fresh, stone-ground atta.

The atta retains more nutrients, making your toast naturally fibre-rich. Top it with hummus, guacamole, yoghurt, or fruits for a breakfast that’s truly wholesome and satisfying.

✨ Comment “recipe” to get these delicious breakfast ideas!
   
Fibre rich breakfast meal ideas
Healthy high fibre options

15/09/2025

I’m raising funds for 20 underprivileged girls to help support their education by providing biodegradable sanitary pads 🙏🌟

Lack of sanitary pads, functional toilets, and low awareness of menstrual hygiene result in early school dropouts.

Donating an amount of 1200/- will provide 1 year supply of pads(4 packs per month + awareness and counselling session) to 1 girl. PLEASE SUPPORT AS MUCH AS YOU WANT TO BY DONATING HERE
https://rzp.io/rzp/p4fra1174

Your support is crucial 🫶🏼

is an initiative that allows disadvantaged girls to carry out a regular life, go to school, and be free of the taboos that girls face because of periods.

KHUSHII was set up by cricketing icon, Kapil Dev, in 2003, to help children transform their lives through education. That’s why KHUSHII works across at a national level to ensure that children complete their schooling. Additionally, Khushii helps them stay healthy and empower their families economically, so children can stay focused on learning.

11/09/2025

Here’s my lunch menu to help you with menu planning for the week 🍽️ - healthy, balanced, high fibre, high protein / protein rich, nutritious meal plates.

These are home cooked meals based on Indian cuisine. Indian food is healthy and balanced. It depends on how you balance the meals, your portion size and cooking methods.
⁣
PS: Please increase quantity as per your needs and never eat less, starve or follow a very low calorie diet.
Eat right and eat enough. ⁣Health first.⁣⁣⁣⁣
⁣  

14/08/2025

Healthy soup - You asked and it’s here ! I posted this on my stories and never expected my DMs to be flooded with recipe requests. Loved it ❤️
🥣These are just basic soup recipes , it helps me increase my vegetable intake and I hope it helps you too 💪🏼  
🌱 Easy to cook, simple ingredients , rich in spices and good for immunity. Bangalore has been rainy most evening and these warms soup are my cozy companions 😋

PS : This is not a meal by itself, these are accompaniments. Please do not skip meals! 
Eat right, eat enough . Health > Skinny goals !⁣⁣⁣⁣
   
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12/08/2025