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Eat Like Saadia: Recipes From a Health Guru

Saadia Tariq to your Rescue


Mahwish Faizan

It happens. You get carried away on vacation (damn you, cronuts!) somehow, all that strenuous trekking has the opposite effect on your waist. When you can’t fit in to your custom made Tena Durrani lehnga you know it’s time to stop indulging in extra juicy mango shakes and cut the carbs.


Your waist is about to invade other peoples space and you aren’t ready to zap off your food baby with cosmetic surgery and that only means one thing: a fitness regime.Getting back on track does not have to mean eating tasteless food that mostly comprises greens. Sadia Tariq has us convinced that losing weight can be fun with the right meal plan.

Saadia has been in food business for the past 18 years and channels her passion for through her home kitchen. She developed the health menu for Espresso and for various other cafes/restaurant.

Here is a meal plan  developed by Saadia herself, to help you have fun with your food at breakfast, lunch and dinner.

Breakfast – Thai Style Egg


Ingredients (Serves 1)

1 tbsp. Canola Oil

40 gm. Shrimps (skinned and deveined)

1 tsp. Fish sauce

½ tsp. Red chilli flakes

½ tsp. Lemon juice

1 Egg

5-6 Fresh basil leaves

A handful of bean sprouts

¼ tsp. Sesame oil


Crushed peanuts

Chilli flakes

Basil leaves


Heat the oil till very hot and immediately throw in the shrimps, stir around a couple of times till they turn slightly pink.

Put in the fish sauce, chilli flakes and lemon juice and stir again.

Crack in an egg and give it a few seconds for it to slightly solidify before gently scrambling it around.

Throw in the basil leaves and bean sprouts and give a thorough stir

Take off flame and tip in the serving plate, give a final drizzle of sesame oil and garnish with some crushed peanuts, chilli flakes and basil leaves

To be cooked and eaten immediately.

Lunch – Yogurt Marinated Chicken Salad



3 tbsp. of  Hummus (homemade or store bought)

100 gm. (4 oz.) Chicken fillet (Thinly sliced and then cut into pieces)

2 tbsp. Olive oil


3 tbsp. Yogurt (Store bought)

1 tsp. Salt

½ tsp. White pepper

½ tsp. Black pepper

1 tsp. Garlic (crushed)


Thinly sliced carrots, cucumbers and cabbage


Take a small bowl and mix all the ingredients of the marinade together. Put in the chicken pieces, mix well and refrigerate for a minimum of one hour for the chicken to get moist and tender.

In the mean time you can prepare your hummus

Heat the oil in a medium sized pan, and put the chicken pieces. Let it sizzle for about 2-3 minutes each side. Take out and cover. If you have larger quantities you can always pan fry in batches. Make sure you keep it covered, minimizing loss of any moisture.

Once you have all your main ingredients ready – assemble on a plate, sit down, curl your legs up and eat – in peace! Aah! Bliss!

Note: Both the hummus and chicken can be prepared in advance.

Dinner – Prawn parcels (serves 1)



100 gm. (4 oz.) Prawns (Shelled and deveined)

100 gm. (4 oz.) Broccoli florets (raw weight)

3-4 Cherry tomatoes

2 tsp. Olive oil (I have made it with sesame oil also)

½ tsp. Salt

½ tsp. Pepper

Pinch of garlic powder


Bread, steamed rice or nothing really

Note: Seasoning is personal preference, since I like chili, I sprinkled some chili flakes also.


Take a small bowl; tip in the prawns, broccoli and cherry tomatoes. Next, mix in the oil and seasonings. Mix around gently so that the oil and seasoning is well mixed with the prawns and vegetables.

Take a sheet of aluminum foil, carefully tip in the seasoned prawns and vegetables and wrap the foil, sealing the contents.

Put the parcel in a pre-heated oven 200C (392 F) for about 12 minutes.

Once done, take it out carefully and snip a little portion of the foil wrapping from the top to release the steam.

*Photo Credits: Saadia Tariq

o check out more of her incredible recipes, log on to her website