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SATYNMAG.COM · English Platform

Empowering Sri Lanka's Urban Professional Woman

Sri Lanka’s leading English-language women’s platform reaching urban professionals, entrepreneurs and career women aged 20–45 across Colombo and beyond.

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260 K
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Sponsored Feature
Is Sera Coconut MilkWorth Every Rupee?
I have used at least six different coconut milk brands in my kitchen. Sera is the only one that made me stop searching
Dilini Perera
  • Home Cook
  • Colombo 07
Sponsored Feature
Is Sera Coconut MilkWorth Every Rupee?
  • Dilini Perera
  • Colombo 07
More Reviews
Sponsored Feature
Is Sera Coconut MilkWorth Every Rupee?
I have used at least six different coconut milk brands in my kitchen. Sera is the only one that made me stop searching
Dilini Perera
  • Home Cook
  • Colombo 07
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Recipe Content · SATYNMAG.COM
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Recipe Content · SATYNMAG.COM
#RealSkinRealLife Campaign · SATYNMAG.COM

"Unfiltered. Real homes. Real lighting. Real results."

A 6-week brand ambassador campaign across SATYNMAG.COM featuring 4 English-platform women sharing authentic daily routines. No professional studio. No filters. Just real Sri Lankan women and real results.

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Priyanka Wijewardena
  • Position
  • Location

“Week 3 of #RealSkinRealLife with @NaturalsCo 🌿 No filter, no ring light — just my bathroom mirror at 7am before work. My skin hasn’t looked this calm in years. Full review on satynmag.com ✨ #SatynReviews #HonestBeauty”

  • 1,847
  • 234
  • 442
Priyanka Wijewardena
  • Position
  • Location

“Week 3 of #RealSkinRealLife with @NaturalsCo 🌿 No filter, no ring light — just my bathroom mirror at 7am before work. My skin hasn’t looked this calm in years. Full review on satynmag.com ✨ #SatynReviews #HonestBeauty”

  • 1,847
  • 234
  • 442
English Platform Ambassadors
Recipe & Meal Prep Cards — satyn

Recipe & Meal Prep Cards

A collection of five templates — click any card's button to download as PDF

satyn
nourish · balance · bloom
Recipe Image
4
Servings
30m
Time
8
Ingredients
Easy
Level
Ingredients
  • 400g spaghetti
  • 2 lemons, zest & juice
  • 3 garlic cloves
  • Salt & pepper
  • 250g ricotta
  • 4 tbsp olive oil
  • Fresh basil
  • Parmesan, 80g
Method
  1. Boil salted water, cook pasta al dente. Reserve 1 cup pasta water before draining.
  2. Sauté garlic in olive oil over medium heat until fragrant, about 2 minutes.
  3. Mix ricotta with lemon zest, juice, and half the pasta water until smooth.
  4. Toss pasta with sauce, adding pasta water as needed. Season and top with basil.
490
Calories
18g
Protein
62g
Carbs
18g
Fat
Meal Plan Image
Breakfast Lunch Dinner
MonOat BowlChicken CurryGrilled Fish
TueEgg HoppersChicken CurryVeggie Stir Fry
WedSmoothie BowlLentil DhalKottu Roti
ThuString HoppersFish Ambul ThiyalSalad Bowl
FriIdli & SambolBiryaniOmelette Wrap
1,800
Avg Daily Cal
85g
Avg Protein
15
Unique Recipes
Grocery Image
Produce
  • Onions400g
  • Tomatoes600g
  • Curry Leaves2 sprigs
  • Green Chillies60g
Pantry
  • Red Lentils400g
  • Basmati Rice1 kg
  • Coconut Milk2 cans
Protein
  • Chicken Breast600g
  • Fresh Fish400g
  • Eggs12
Estimated Total
Rs. 4,650
Dhal Image
Nutrition Facts
Serving 1 bowl (250g)
Calories
320
Total Fat 14g18%
Saturated Fat 7g35%
Cholesterol 0mg0%
Sodium 380mg16%
Total Carbs 38g14%
Dietary Fiber 8g32%
Protein 14g28%
Iron 3.2mg22%
Carbs
48%
Protein
18%
Fat
34%
Batch Cook Image
Prep & Mise en Place
0:00 – 0:15

Wash vegetables, chop onions & garlic, rinse quinoa & lentils, preheat oven to 200°C.

Grains & Legumes on Stove
0:15 – 0:45

Start quinoa (15 min), lentils (25 min), and brown rice (35 min) simultaneously.

Roast Vegetables in Oven
0:20 – 1:00

Toss broccoli, sweet potato & carrots with olive oil, roast for 30 minutes.

Sauté Proteins
1:00 – 1:30

Season and pan-sear chicken breast. Bake salmon in oven alongside last veg tray.

Assemble & Portion
1:30 – 1:50

Divide into 10 meal containers: 1 starch + ½ protein + ¼ veg. Label with day.

Cool, Store & Clean
1:50 – 2:00

Cool containers before sealing. Refrigerate 4 days / freeze 3 months.

Pro Tips
  • Use a timer for each part — overlapping cooking saves 30+ minutes.
  • Store dressings separately to keep salads crisp all week.
  • Label containers with cooking tape — harder to lose than sticky notes.