Eating a collagen-rich meal can help increase the body’s natural collagen content. Collagen plays a key role in maintaining good skin and bone health.
Collagen is also responsible for slowing down the aging process by naturally replenishing our muscles, skin, and connective tissues. It is a natural anti-aging protein that gives you healthy and youthful skin.
There are plenty of natural sources of collagen including bone broth, eggs, green leafy vegetables, legumes, citrus fruits, meat, fish, and cashew nuts.
Here’s a simple meal plan to boost collagen levels in your body.
Collagen-rich Breakfast- Egg Dosa with Onion Chutney
Eggs are a rich source of collagen which provides the body with their essential amino acids to generate new proteins within skin cells. Egg whites and egg yolks contain collagen. Collagen in eggs helps in reducing tissue disorders, decreases wrinkles, and improves the quality of the skin.
This super easy and tasty egg dosa is the perfect collagen-boosting breakfast to kickstart your mornings.
1 ladle of dosa batter
1 tsp chili powder
A pinch of salt
1 tsp oil
Pour a ladle of dosa batter onto a dosa Tawa. Add an egg and spread it over the batter. Sprinkle chili powder and salt. Drizzle on the sides and cook until it’s done on both sides. Serve with onion chutney or chutney of your choice.
Collagen-Rich Lunch: Okra Tomato Curry, Yellow pumpkin masala, Rice, Curd and Orange Fruit
Yellow pumpkin is high in vitamin c which is essential for maintaining healthy skin. Vitamin c is required by the body to make collagen which is a protein that keeps your skin strong and supple. One cup of yellow pumpkin has 11 mg of vitamin c.
Okra is a vegetable that is included in taking care of skin health. It is a wonderful source of collagen which makes it extremely important for skin health. It helps in increasing the collagen levels in the body by reducing fine lines, dark spots, or inflammation in the body and skin. It is also a rich source of vitamin c which increases the production of collagen and the growth of new skin cells. A cup of okra contains 23 mg of vitamin c.
Tomatoes is an excellent source of vitamin c which is needed for collagen production in the body. It also contains lycopene which is an excellent antioxidant that prevents aging and collagen breakdown. Vitamin C in tomatoes reduces damages due to UV exposure and helps maintain skin elasticity.1 cup of tomato has 13 mg of vitamin c.
Oranges, fondly termed as the anti-aging fruit, are highly nutritious citrus fruits with ample vitamin C. It helps in reducing wrinkles and roughness on the skin. 1 medium fruit contains 70 mg of vitamin C.
The mouth-watering yellow pumpkin masala with groundnuts and the tangy okra tomato curry are healthy sources of collagen. Pair them with a bowl of steaming white rice and a soothing bowl of yogurt. Enjoy the citrusy kick from orange at the end of your meal.
Yellow Pumpkin Groundnut Masala
1 cup yellow pumpkin diced
3 tbsp groundnuts
1tsp cumin and coriander seeds
2 tsp urad dal
2 tbsp fried gram
2 tbsp desiccated coconut
5 byadagi red chili
1 tsp salt
¼ tsp turmeric powder
½ tsp chili powder
2 tbsp coconut oil
Dry roast cumin, coriander seeds, urad dal, dry red chilies, groundnuts, fried gram, and desiccated coconut for 8 minutes and make into a coarse powder.
Heat coconut oil in a pan. Add finely diced yellow pumpkin, salt, turmeric powder, water and cook until soft. Add chili powder and roasted masala powder, simmer for 10 minutes.
Okra Tomato Curry
1 cup finely chopped okra
1 tsp mustard and cumin seeds
1 tsp salt
½ tsp turmeric powder
1 tsp chili powder
2 garlic cloves crushed
A sprig of curry leaves
2 tbsp oil
Heat oil in a pan. Splutter mustard, cumin seeds, and curry leaves. Add garlic, onion, tomato, spice powders, salt, and cook for 10 minutes. Add the okra, salt and cook until soft.
Dinner: Roti with Dhaba Chicken
Chicken is rich in collagen which is good for joints and cartilage formation. You can get plenty of collagen from chicken skin, chicken breast, and chicken feet. The collagen in chicken helps in improving aging skin by reducing fine lines and wrinkles.
This Dhaba chicken curry is delicious and a rich source of collagen as we use chicken with skin to make this delicacy.
½ kg chicken with skin
1 cup curd
1 ½ tsp salt
2 tsp ginger and garlic paste
1 ½ tsp chili powder
½ tsp turmeric powder
½ tsp cumin powder
½ tsp garam masala
½ tsp pepper powder
½ cup brown onion paste
1 onion chopped
1 tbsp lemon juice
2 tbsp ghee
Marinate chicken pieces with spice powders, curd, salt, ginger and garlic paste, and lemon juice for 30 mins.
Chop 2 big onions, deep fry, and them make into a paste. This is brown onion paste.
Heat ghee in a pan. Add onions, brown onion paste, marinated chicken and cook on a medium flame for 20 minutes. Adjust the seasonings. Serve with roti.
Meal Prep Ideas
- Buy instant dosa batter for making egg dosa to simplify your mornings.
- Chop both okra and yellow pumpkin overnight.
- Make the groundnut powder and brown onion paste beforehand. Both stay good for weeks in the fridge.
- Marinate the chicken in the mornings or simply dump everything in a slow cooker or instant pot and switch it on as soon as you come home after work.
- You can cook yellow pumpkin masala, okra curry, and Dhaba chicken at a time and refrigerate it. You can enjoy them up to 2 days by reheating in a microwave or on a stovetop.