COOK BOOK

Who said healthy can’t be delicious?

 TABLE OF CONTENT

F.A.Q. .............................................................................................................................................................................. 1
HOW TO LOG YOUR CALORIES FOR THESE RECIPES ............................................................................................. 2
THINGS YOU CAN HAVE IN UNLIMITED QUANTITY ................................................................................................... 3
FOOD REPLACEMENT GUIDE ...................................................................................................................................... 4-5

SOYA RECIPES
1. SOYA POTATO KEBABS ............................................................................................................................................ 6
2. SOYA THEPLAS .......................................................................................................................................................... 7
3. SOYA BHAJI & PAV ..................................................................................................................................................... 8
4. SOYA PULAO .............................................................................................................................................................. 9
5. SOYA MELT SANDWICH ............................................................................................................................................ 10
6. SOYA NOODLES ......................................................................................................................................................... 11
7. SOYA & CHEESE WRAP ............................................................................................................................................. 12
8. SOYA PANEER SALAD ............................................................................................................................................... 13
9. SOYA NAMKEEN ......................................................................................................................................................... 14
10. SOYA & CORN VEGGIE BURGER............................................................................................................................ 15

PANEER AND TOFU RECIPES

1. PANEER/TOFU CHILLI WRAP .................................................................................................................................... 19
2. CHEESY PANEER/TOFU SANDWICH........................................................................................................................ 20
3. SPICY PANEER/TOFU STIR FRY ............................................................................................................................... 21
4. PROTEIN CHEESY FRIES .......................................................................................................................................... 22
5. PANEER STUFFED MOONG DAL CHILLA.................................................................................................................. 23
6. PANEER VEGGIE PULAO ........................................................................................................................................... 24
7. PANEER FRIED RICE ................................................................................................................................................. 25
8. PANEER SPRING ROLL .............................................................................................................................................. 26
9. CREAMY OATS & CHEESY PASTA ........................................................................................................................... 27
10. PANEER & POHA BREAKFAST BOWL ................................................................................................................... 28

CHICKPEA & EGG RECIPES

1. CHICKPEA TOAST ...................................................................................................................................................... 31
2. CHICKPEA SALAD....................................................................................................................................................... 32
3. EGG FRIED RICE ........................................................................................................................................................ 33
4. CHEESY EGG WRAP................................................................................................................................................... 34
5. EGG & CHICKPEA FRIED RICE.................................................................................................................................. 35
6. EGG MASALA SCRAMBLE......................................................................................................................................... 36
 TABLE OF CONTENT

CHICKEN/ MUTTON/ SEA FOOD RECIPE

1. HONEY CHILLI CHICKEN WITH RICE........................................................................................................................ 1
2. CHICKEN BUTTER MASALA....................................................................................................................................... 2
3. MINT & CORIANDER CHICKEN WITH RICE............................................................................................................... 3
4. CHEESE CHICKEN WRAP .......................................................................................................................................... 4-5
5. CRISPY CHICKEN BURGER....................................................................................................................................... 3
6. GARLIC BUTTER SHRIMPS ....................................................................................................................................... 3
7. LEMON HERB GRILLED FISH .................................................................................................................................... 3
8. SPICY MUTTON CURRY ............................................................................................................................................. 3

LOW FAT GREEK YOGURT RECIPES

1. HIGH PROTEIN CURD RICE ....................................................................................................................................... 9
2. LOW FAT CHOLE TIKKI............................................................................................................................................... 10
3. GREEK YOGURT PARFAIT ........................................................................................................................................ 11
4. GREEK YOGURT SMOOTHIE .................................................................................................................................... 12
5. HIGH PROTEIN BANANA YOGURT DESSERT.......................................................................................................... 13

OATS RECIPES
1. CHOCOLATE OVERNIGHT OATS WITH PROTEIN BOOST ..................................................................................... 19
2. PROTEIN PACKED BANANA OATS PANCAKES........................................................................................................ 20
3. OATS CHILLA WITH CORIANDER YOGURT CHUTNEY ........................................................................................... 21
4. HIGH CALORIE PROTEIN SHAKE............................................................................................................................... 22
5.BANANA OATS PROTEIN CAKE.................................................................................................................................. 23
24
 IMPORTANT READING
Frequently asked questions

1. How do I use the nutrition facts when the recipes are flexible?
A: I encourage you to focus on the total calories of each meal instead of the total
amount of each macro in each meal.

2. Can I substitute one ingredient with another ?

A: The kitchen is yours. You decide what to put in your meals but there are certain
rules for that Make as many substitutions as you like according to your taste
preferences and dietary needs. There are a few things to keep in mind when
choosing a substitution. You need to ensure that you substitute ingredients with
similar calorie intake and if possible protein intake.

3. I don't have a food scale! I don't know how to measure tablespoons! How
do i know how much of a certain ingredient to use?
A: First of all, if you are reading this book and do not have a food scale to Measure
ingredients in grams, you need to get one now. Go to the grocery section.

4. Do I need a coach after buying this book?

A: Absolutely, you’ll need a coach to guide you on micro level in training, nutrition
and calorie management as per your body changes.
 HOW TO LOG YOUR CALORIES
FOR THESE RECIPES

The goal is to match your calorie and if possible your protein goal
for a meal you are going to replace with myfitnesspal. If there is
any challenge, your coach is here to help you.

How do I use the nutrition facts

Log everything from the recipe.
If the recipe has vegetables, log only 20 calories for all the
vegetables. FOR ALL THE VEGETABLES not more than 20 CALORIES,
even if you are eating a mountain of vegetables.
The simple reason is veggies have negligible calories. We are still
considering only 20 calories.
Don't log spices. Never log them as they also have negligible calories
and you can use any spices you want.
You can log your whole diet in this way.
What you need to log to be exact and uncooked -
1. Fruits Potato/Sweet Potato
2. Dairy
3. Soya and Soya products
4. Carbohydrates - Rice, Flour
5. Lentils, Beans, and Pulses
6. Fats
7. Nuts
 HOW TO LOG YOUR CALORIES
FOR THESE RECIPES

The goal is to match your calorie and if possible your protein goal
for a meal you are going to replace with myfitnesspal. If there is
any challenge, your coach is here to help you.

How do I use the nutrition facts

Log everything from the recipe.
If the recipe has vegetables, log only 20 calories for all the
vegetables. FOR ALL THE VEGETABLES not more than 20 CALORIES,
even if you are eating a mountain of vegetables.
The simple reason is veggies have negligible calories. We are still
considering only 20 calories.
Don't log spices. Never log them as they also have negligible calories
and you can use any spices you want.
You can log your whole diet in this way.
What you need to log to be exact and uncooked -
1. Fruits Potato/Sweet Potato
2. Dairy
3. Soya and Soya products
4. Carbohydrates - Rice, Flour
5. Lentils, Beans, and Pulses
6. Fats
7. Nuts
 THINGS YOU CAN HAVE IN
UNLIMITED QUANTITY

The goal is to match your calorie and if possible your protein goal for a
meal you are going to replace with myfitnesspal. If there is any challenge,
your coach is here to help you.

ALL VEGGIES ARE ALLOWED (UNLIMITED)

Veggies have negligible number of calories, they consist 90 % water and
remaining fiber.
TOMATO, ONION, CUCUMBER, CARROT, SPINACH, CABBAGE, CAULIFLOWER, BELL
PEPPERS, CAPSICUM, BROCCOLI, LETTUCE, KALE, FENUGREEK, ASPARAGUS, CLUSTER
BEANS, FRENCH BEANS, GINGER, GARLIC.

All spices including dry spices, if you want to know details read the list below
 FOOD REPLACEMENT GUIDE

PROTEIN REPLACEMENT CARBOHYDRATE REPLACEMENT

BEANS/LENTILS
REPLACEMENT
 FOOD REPLACEMENT GUIDE

FRUIT REPLACEMENT FATS REPLACEMENT

 For that tikki cravings

servings: 1 cooking time: 15 min

Ingredients Directions
For boiling soya, How to prepare soya paste: Firstly in a
water and 1/2 tbsp salt large vessel take enough water.
Soya 30 gm weighed uncooked Add 1 tsp salt and get to a boil
Potato 100 gms Green chilli 1 tsp Now add 30 gm uncooked soya chunks
Onion 1 med and boil for 8 minutes or until the soya
Spinach 5 leaves softens Drain off and rinse in cold water
Garlic 1 tsp Take soya in a bowl , add 1 med onion, 1
5 gm ghee tsp garlic, 1 tsp chopped green chilli and
Spices 1 tsp each 100 gm boiled potato
Coriander powder Add 1 tsp coriander powder Add 1 tsp
Garam masala garam masala Add 1 tsp salt
Salt Grind everything together
Made round patties out of the paste
Heat the pan for 5 minutes
Roast the patties in 5gm Ghee/airfry
until it’s golden brown
finally enjoy your kebabs with 10 gm
ketup.
Calories: 287 kcal
Protein: 16 gm
Carbs: 33 gm
Fats: 11 gm
 SOYA THEPLAS
Goes well with curd and chutney!

servings: 1 cooking time: 15 min

Ingredients Directions
Soya 35 gm, Firstly in a vessel take enough water, add
Wheat flour 30 gm salt and boil
Besan 10 gm Now add 30 gm uncooked soya chunks
Handful methi and boil for 8 minutes or untol the soya
Jeera 1 tsp softens
Salt as per taste Drain off and rinse in cold water
Chilli powder 1 tsp Take soya in a bowl
Coriander powder 1 tsp Add 1 chooped med onion
Kasturi methi 1 tsp Add 1 chopped tomato (optional)
haldi 1 tsp Add 1 tsp garlic
Coriander 1 spoon Add 1 tsp green chilli
Ginger garlic paste 1 tsp Add 1 tsp corriander leaves
Green chilli 1 tsp Grind it together and add 1tsp salt
Add 50gm wheat flour
Grind well to make dough
Make roti out of dough on a non stick
pan, using 5gm oil
Finally enjoy your soya roti/ paratha.

Calories: 306 kcal

Protein: 19.5 gm
Carbs: 37.2 gm
Fats: 8.8 gm
 SOYA BHAJI & PAV
You don’t have to miss your pav
bhaji on diet :)

servings: 1 cooking time: 15 min

Ingredients Directions
Soya chunks – 30g In a vessel, boil enough water with salt.
(soaked, blended) Add 30g soya chunks and cook for 8
Tomatoes – 2 (pureed) minutes until soft. Drain and rinse in
Onion – 1 (chopped) cold water.
Cauliflower, Carrot, In a bowl, add boiled soya, 1 chopped
Capsicum – ½ cup each (chopped) onion, 2 pureed tomatoes, 1 tsp garlic, 1
Green peas – ¼ cup tsp green chili, ½ cup chopped
Garlic & Ginger – capsicum, ½ cup chopped carrot, ¼ cup
4 cloves & ½ inch (minced) green peas, and 1 tsp salt. Grind into a
Turmeric, Red Chili coarse paste.
Powder, Pav Bhaji Masala Heat 1 tsp oil in a pan, add the paste,
– ¼ tsp, ½ tsp, 1 tsp and cook for 5 minutes. Add ¼ tsp
Salt, Coriander Powder, turmeric, ½ tsp red chili powder, 1 tsp
Lemon Juice – to taste pav bhaji masala, and mash well. Add
Olive Oil/Ghee – 1 tsp water if needed and cook until thick.
Whole wheat pav/roti – 50 gms
Toast the pav
per serving
Add 1 tsp lemon juice, garnish with
coriander, and serve hot.

Calories: 469 kcal

Protein: 24.5 gm
Carbs: 68.5 gm
Fats: 13 gm
 SOYA PULAO
Easiest protein packed one pot recipe

servings: 1 cooking time: 15 min

Ingredients Directions
Soya chunks – 40g (uncooked) In a vessel, boil enough water with salt.
Basmati rice – 40g (washed) Add soya chunks and cook for 8 minutes
Onion, Tomato until soft. Drain and rinse in cold water.
– 1 small each (chopped) In a bowl, add boiled soya, onion, tomato,
Carrot, Capsicum, Green peas garlic, green chili, veggies, and salt.
– ½ cup total (chopped) Heat oil in a pan, add the mixture, and
Garlic, Green chili sauté for 3 minutes. Add spices and mix
– 1 tsp each (minced) well.
Turmeric, Red chili powder, Add washed rice, sauté for 2 minutes,
Garam masala then pour water. Cover and cook on low
– ¼ tsp, ½ tsp, ½ tsp heat for 12-15 minutes until rice is fluffy.
Salt – 1 tsp (or to taste) Garnish with coriander and serve hot.
Olive oil/Ghee – 1 tsp
Water – 1 cup
Fresh coriander – for garnishing

Calories: 427 kcal

Protein: 22.2 gm
Carbs: 54.5 gm
Fats: 13.5 gm
 SOYA MELT SANDWICH
Easiest protein packed indulgence

servings: 1 cooking time: 15 min

Ingredients Directions
Soya chunks In a vessel, boil enough water with salt.
– 30g (uncooked) Add soya chunks and cook for 8 minutes
Cheese – 20g (grated) until soft. Drain and rinse in cold water.
Bread In a bowl, mix boiled soya, onion, tomato,
– 50g (whole wheat/multigrain) garlic, green chili, salt, pepper, chili
Onion, Tomato flakes, and oregano. Mash slightly.
– 1 small each (chopped) Spread the mixture on a bread slice, top
Garlic, Green chili with grated cheese, and cover with
– 1 tsp each (minced) another slice.
Black pepper, Red chili flakes, Heat oil in a pan, toast the sandwich on
Oregano both sides until golden brown and
– ¼ tsp each cheese melts.
Salt – ½ tsp (or to taste) Enjoy your high-protein soya cheese
Olive oil/Ghee – 1 tsp melt sandwich!

Calories: 424 kcal

Protein: 23.7 gm
Carbs: 42 gm
Fats: 19 gm
 SOYA NOODLES
Protein packed indulgence :)

servings: 1 cooking time: 15 min

Ingredients Directions
Olive oil 5 gm Firstly in a large vessel take enough water
Garlic 1 tsp and add 1 tsp salt and get to a boil, now
Cabbage 1 cup add soya chunks
Spring onions 1 cu Drain off and rinse in cold water
Capsicum 1 cup Take soya in a bowl To make noodles:
Green chilli 1 tsp In a pan, take olive oil
Soya sauce 1 tbsp Add 1 tsp garlic in it and saute it on low
Peanut butter 15 gm flame *add 1 cup cabage
Soya 30 gm uncooked weighed dd 1 cup capsicums
Noodles 40 gm uncooked Add 1 cup spring onions and saute it again
weighed Add 1 tsp green chilli sauce
Add 1 tbsp soya sauce
Add 15 gm peanut butter
Add 30 gm boiled soya (weighed
uncooked)
Boil noodles in the same way, drain water
and add it to the pan
Saute everything together and enjoy your
Calories: 468 kcal noodles.
Protein: 24.7 gm
Carbs: 52.5 gm
Fats: 20 gm
 SOYA & CHEESE WRAP
Protein packed indulgence :)

servings: 1 cooking time: 15 min

Ingredients Directions
Soya: 25 gm (uncooked) Boil the soya in water for 5 minutes, then
Salt: to taste drain and squeeze out excess water.
Coriander powder: 1 tsp Mix the boiled soya with salt, coriander
Chilli powder: 1 tsp powder, and chilli powder. Set aside.
Wheat flour chapati or tortilla wrap: Lay a wheat flour chapati or tortilla wrap
50 gm flat on a plate.
Onion: 1 medium, finely chopped Spread the spiced soya mixture in a line
Tomato: 1 medium, finely chopped down the center of the wrap.
Ketchup: 30 gm Add finely chopped onion, tomato, and any
Mozzarella cheese: 30 gm other veggies you like.
Optional: Add your favorite veggies Drizzle ketchup over the veggies and
sprinkle mozzarella cheese on top.
Fold the wrap tightly and grill it in a
sandwich maker or pan-roast in a nonstick
pan until golden and crispy.
Serve hot and enjoy your cheesy, spicy
soya wrap!

Calories: 420 kcal

Protein: 23 gm
Carbs: 54 gm
Fats: 14 gm
 SOYA PANEER SALAD
Protein Punch made easy!

servings: 1 cooking time: 15 min

Ingredients Directions
Olive oil 5 gm Boil soya chunks in salted water for 8
Paneer 50 gm minutes, drain, and squeeze out excess
Soya 30 gm uncooked weighed water.
Onion 1 medium chopped Heat 5g oil in a pan, add soya, paneer,
Carrot 1 medium chopped and spices, and sauté for a few minutes
Curd 50 gm until lightly browned.
Lemon juice 1 tsp In the same pan, sauté capsicum,
Chili powder 1 tsp onion, carrot, and French beans for 5
Salt 1 tsp minutes.
Combine the sautéed vegetables with
the soya-paneer mix.
Stir in curd and lemon juice, mix well,
and garnish with chopped spring
onions.
Enjoy your high-protein meal!

Calories: 397 kcal

Protein: 22.5 gm
Carbs: 23 gm
Fats: 24 gm
 SOYA NAMKEEN
Your replacement for the evening snack!

servings: 1 cooking time: 15 min

Ingredients Directions
Ghee 10 gm Heat ghee in a pan.
Soya 30 gm uncooked weighed Add soya and preferred spices.
Spices (as per taste) Sauté until lightly roasted.
Let it cool completely.
Store in an airtight container.

Calories: 210 kcal

Protein: 12 gm
Carbs: 6 gm
Fats: 16 gm
 SOYA & CORN VEGGIE BURGER
Guilt Free Bites!!

servings: 1 cooking time: 15 min

Ingredients Directions
Soya: 30 gm Boil the soya in a pot for 5 minutes, then
Peas: 30 gm drain and squeeze out excess water.
Corn: 15 gm Heat a nonstick pan and roast the peas
Salt: to taste and corn for 5 minutes until slightly
Chilli powder: to taste tender.
Garam masala: 1 tsp
In a mixing bowl, combine the boiled
soya, roasted peas, corn, and spices well
Burger bun: 50 gm
Transfer the mixture to a grinder and
Cheese: 20 gm
blend until it forms a coarse texture.
Lettuce: 1-2 leaves (optional)
Shape the mixture into a patty.
Ketchup: 20 gm Assemble the burger by placing lettuce
Your favorite veggies (optional) leaves on the bottom bun, followed by the
patty, ketchup, cheese, and any
additional veggies you like. Top with the
other half of the bun.
Heat a nonstick pan and lightly toast the
burger for 2-3 minutes on each side, or
microwave at 180°C for 5 minutes until
heated through.
Calories: 399 kcal Serve hot and enjoy your wholesome
Protein: 24.5 gm veggie burger!
Carbs: 44.5 gm
Fats: 14 gm
 PANEER/TOFU CHILLI WRAP
Tastiest indulgence

servings: 1 cooking time: 15 min

Ingredients Directions
Paneer 60 gm/Tofu 120 gms Knead wheat flour into a soft dough with
Wheat flour 30 gm water and let it rest for 10 minutes. Roll
Onion 1 med into a thin roti and cook lightly on both
Green chili 1 slit sides.
Coriander leaves 1 small cup Heat a pan and dry roast the paneer
Curd 50 gm
cubes until golden brown. Add coriander
powder, chili powder, garam masala, and
Ketchup 20 gm
salt. Mix well and cook for another 2
Cheese 20 gm
minutes.
Coriander powder 1 tsp
In a blender, combine curd, coriander
Chilli powder 1 tsp leaves, green chili, and ketchup to
Garam masala 1 tsp prepare a flavorful chutney.
Salt 1 tsp Spread the chutney evenly over the roti.
Place the roasted paneer mixture in the
center. Add chopped onions and a cheese
slice.
Fold the roti into a wrap and roast lightly
on a pan until crispy.
Serve warm with additional chutney or
With Paneer (60 gm): With Tofu (120 gm):
Calories: 453 Calories: 393 ketchup.
Protein: 19 gm Protein: 23 gm
Carbs: 40.5 gm Carbs: 41.5 gm
Fats: 22.5 gm Fats: 13.5 gm
 CHEESY PANEER/TOFU
SANDWICH
Tastiest indulgence

servings: 1 cooking time: 15 min

Ingredients Directions
Paneer 50 gm In a bowl, mix crumbled paneer, chopped
Cheese 20 gm onion, chopped cabbage, curd, and
Whole wheat bread 2 slices dressing. Stir well until combined.
Curd 30 gm Heat a non-stick pan over medium heat
Onion 1 med and sauté the mixture for about 5
Cabbage 1 small cup minutes until slightly cooked.
Veeba low-fat southwest dressing Spread the mixture evenly between two
20 gm slices of whole wheat bread.
Add a slice of cheese on top and close
the sandwich.
Grill or toast the sandwich in a sandwich
maker or on a tawa until golden brown
and crispy.
Serve warm with chutney or ketchup.

Calories: 438 kcal

Protein: 19.5 gm
Carbs: 44.5 gm
Fats: 20.5 gm
 SPICY PANEER/TOFU STIR FRY
The tasty twist for your sabzis

servings: 1 cooking time: 15 min

Ingredients Directions
Paneer 50 gm/ Tofu 100 gms Heat oil in a pan and sauté ginger garlic paste
Onion 1 med until fragrant.
Tomato 1 med Add chopped onion and cook until translucent.
Stir in chopped tomatoes and capsicum. Cook
Capsicum 1 med
for 3-4 minutes.
Ginger garlic paste 1 tsp
Add all the spices—chili powder, garam
Chilli powder 1 tsp
masala, coriander powder, turmeric, and salt.
Garam masala 1 tsp
Stir well.
Coriander powder 1 tsp
Add paneer cubes and toss to coat with spices.
Turmeric 1 tsp
Cook for 3-4 minutes.
Salt 1 tsp
In a separate bowl, knead wheat flour with
Olive oil 5 gm
water to form a soft dough. Let it rest for 10
Wheat flour 50 gm (for rotis)
minutes.
Roll into thin rotis and cook on a hot tawa until
golden brown.
Serve the stir-fry hot with freshly made rotis.

With Paneer (50 gm): With Tofu (100 gm):

Calories: 446 Calories: 396
Protein: 15.2 gm Protein: 18.2 gm
Carbs: 53.5 gm Carbs: 54.5 gm
Fats: 18 gm Fats: 11 gm
 PROTEIN CHEESY FRIES
MC DONALD’S FRIES? BETTER!!

servings: 1 cooking time: 15 min

Ingredients Directions
Paneer 100 gm Take 125 gms of potato and chop it into
Cheese 20 gm long pieces (identical to the shape of
Maggi masala 1 tsp french fries) in
Potato 125 gm A bowl
Add 1 tsp maggie masala on it
Roast it on non stick pan until it’s slightly
golden
Place 100 gms mashed paneer on top of it
Also add 2o gm of cheese slice on top
and cover it with lid to melt the cheese
Let it heat on low flame for another 2-3
minutes
Finally, enjoy your super satisfying cheesy
fries

Calories: 478 kcal

Protein: 21 gm
Carbs: 26.5 gm
Fats: 30 gm
 PANEER STUFFED MOONG DAL
CHILLA YOUR HIGH PROTEIN BREAKFAST!

servings: 1 cooking time: 15 min

Ingredients Directions
Paneer 50 gm/Tofu 100 gms Soak moong dal for 2 hours, then blend
Moong dal 50 gm into a smooth batter with little water.
Onion 1 med Add half the salt and mix well.
Green chili 1 chopped Heat a greased tawa and pour a ladleful

Coriander leaves 1 small cup

of batter, spreading it thin like a dosa.
Cook on medium heat until bubbles
Chilli powder 1 tsp
form.
Garam masala 1 tsp
In a bowl, mix crumbled paneer,
Coriander powder 1 tsp
chopped onion, green chili, coriander
Salt 1 tsp
leaves, spices, and the remaining salt.
Olive oil 5 gm Spread the paneer mixture over one half
of the chilla and drizzle a few drops of oil
around the edges.
Flip and cook the other side until golden
and crisp. Fold in half and press gently.
Serve hot with green chutney or curd.

With Paneer (50 gm): With Tofu (100 gm):

Calories: 402 Calories: 352
Protein: 20 gm Protein: 23 gm
Carbs: 39 gm Carbs: 40 gm
Fats: 18 gm Fats: 11 gm
 PANEER VEGGIE PULAO
PULAO SO GOOD, TASTES LIKE BIRYANI :)

servings: 1 cooking time: 15 min

Ingredients Directions
Paneer 100 gm Wash and soak rice for 10 minutes.
Rice 50 gm (uncooked) Heat ghee in a pan. Sauté onions until
Onion, Carrot, Capsicum – 1 golden brown.
each(chopped) Add ginger garlic paste and stir until
Green peas 50 gm fragrant.
Ginger garlic paste 1 tsp Add chopped carrots, capsicum, and
Chilli powder, Garam masala, green peas. Cook for 2-3 minutes.

Coriander powder – 1 tsp each Mix in chili powder, garam masala,

coriander powder, turmeric, and salt.
Turmeric, Salt – 1 tsp each
Add soaked rice and stir well to coat
Ghee 5 gm
with spices.
Pour in enough water and cook until the
rice is fluffy.
In a separate pan, sauté paneer cubes
until golden and mix into the cooked
pulao.
Serve warm!

Calories: 659 kcal

Protein: 23.7 gm
Carbs: 70.5 gm
Fats: 29.5 gm
 PANEER SPRING ROLL
HEALTHY TWIST TO SPRING ROLLS!

servings: 1 cooking time: 15 min

Ingredients Directions
Olive oil: 5 gm Heat 5 gm of olive oil in a pan.
Onion: 1 medium, chopped Add 1 medium chopped onion, 1
Capsicum: 1 medium, chopped medium chopped capsicum, and 1 tbsp
Spring onions: 1 tbsp, chopped chopped spring onions. Sauté for 2-3
(optional) minutes.
Red chilli powder: 1 tsp Add 1 tsp red chilli powder, 1 tsp
Coriander powder: 1 tsp coriander powder, 1 tsp garam masala,

Garam masala: 1 tsp and salt to taste. Mix well.

Dice 100 gm of paneer into small pieces
Salt: to taste
and add to the pan. Mash everything
Paneer: 100 gm (low-fat or regular)
together until well combined. Cook for
Papad: 2 pieces (15 gm each)
2-3 minutes and set aside.
Water: as needed
Soak the papad in water until soft and
pliable.
Spread the paneer mixture evenly over
the soaked papad.
Roll the papad tightly and air-fry or
pan-fry at 200°C for 2 minutes on each
Calories: 498 kcal side until crispy.
Protein: 22 gm Cut the rolls into small pieces and serve
Carbs: 33 gm hot.
Fats: 29 gm
 CREAMY OATS & CHEESY PASTA
PASTA ON A DIET? OFCOURSE!

servings: 1 cooking time: 15 min

Ingredients Directions
Oats: 20 gm Blend 20 gm of oats in a blender until
Milk: 100 ml finely ground.
Whole wheat pasta: 40 gm In a pot, boil 40 gm of whole wheat pasta
Oregano: 1 tsp in 2 cups of water for 10 minutes or until
Chilli flakes: 1 tsp al dente. Drain the water and set aside.
Salt: to taste In a pan, combine the ground oats and
Mozzarella cheese: 20 gm milk. Cook on low heat for 5 minutes,
stirring continuously to avoid lumps.
Add the boiled pasta to the oat-milk
mixture.
Season with salt, chilli flakes, oregano,
and mozzarella cheese. Mix well.
Cook for another 5 minutes on low heat,
stirring occasionally, until the cheese
melts and the sauce thickens.
Serve hot and enjoy your creamy, cheesy
pasta!
Calories: 338 kcal
Protein: 16 gm
Carbs: 49 gm
Fats: 9 gm
 SPICY PANEER & POHA
BREAKFAST BOWL
WHO SAID YOU CAN’T EAT POHA ON DIET :)

servings: 1 cooking time: 15 min

Ingredients Directions
Paneer: 50 gm Rinse the poha in water and drain it
Poha: 35 gm completely. Set aside.
Ghee/oil: 5 gm Heat 5 gm of ghee or oil in a frying pan over
medium heat.
Mustard seeds: a pinch
Add a pinch of mustard seeds, cumin
Cumin seeds: a pinch
seeds, green chillies, and curry leaves.
Green chillies: 1 tsp, finely chopped
Sauté for 1-2 minutes until fragrant.
Curry leaves: 4-5 Add the finely chopped onion and sauté for
Turmeric powder: 1 tsp 3-4 minutes until translucent.
Onion: 1 medium, finely chopped Stir in 1 tsp of turmeric powder and add the
Salt: to taste paneer. Cook for 5 minutes on low heat,
Lime juice: 1 tsp stirring occasionally.
Add the rinsed poha to the pan and mix
Coriander leaves: 4-5, chopped
well. Cook for another 5 minutes on low
(for garnish)
heat, ensuring everything is well combined.
Remove from heat and drizzle with 1 tsp of
lime juice.
Garnish with freshly chopped coriander
leaves and serve warm.

Calories: 348 kcal

Protein: 11 gm
Carbs: 34 gm
Fats: 18 gm
 CHICKPEA TOAST
PRE- PLAN THE SOAKING OF CHICKPEAS :)

servings: 1 cooking time: 15 min

Ingredients Directions
Chickpeas: 40 gm (uncooked & raw) Soak the chickpeas in water for at least 4
Bread slices: 2 (50 gm) hours or overnight. Boil them in a pressure

Tomato: 1 medium, finely chopped cooker for 10 minutes or 3 whistles. Drain

and set aside.
Onion: 1 medium, finely chopped
In a bowl, mash the boiled chickpeas and
Spring onions: 1 tbsp, chopped
mix in the chopped tomato, onion, curd,
Lettuce leaves: 2-3
chilli flakes, salt, and black pepper.
Curd (yogurt): 100 gm
Toast the bread slices in a toaster or on a
Chilli flakes or chilli powder: 1 tsp non-stick pan until golden brown.
Salt: to taste Place lettuce leaves on the toasted bread
Black pepper: 1 tsp slices.
Spread the chickpea mixture evenly over
the lettuce.
Garnish with chopped spring onions and
serve immediately.

Calories: 383 kcal

Protein: 18 gm
Carbs: 65 gm
Fats: 6 gm
 CHICKPEA SALAD
EAT THE RAINBOW!

servings: 1 cooking time: 15 min

Ingredients Directions
Sprouts: 100 gm or Chickpeas/Kidney If using chickpeas or kidney beans, soak
beans: 80 gm (uncooked) them overnight and boil in a pressure
Veggies: 1 medium tomato cooker for 3 whistles or until tender. Drain
(chopped), 1 medium onion and set aside.
(chopped), 1 medium cucumber In a large mixing bowl, combine the sprouts
(chopped), 1 medium carrot or boiled chickpeas/kidney beans with the
(chopped), 1 medium bell pepper chopped tomato, onion, cucumber, carrot,
(chopped) and bell pepper.
Optional boiled veggies: broccoli, Add any optional boiled veggies if desired.
cauliflower, capsicum, cabbage, Season with chilli powder, coriander
carrot, French beans, asparagus powder, garam masala, chaat masala (if
Spices: 1 tsp chilli powder, 1 tsp using), lime juice, and salt. Mix well to
coriander powder, 1 tsp garam ensure all ingredients are evenly coated.
masala, 1 tsp chaat masala Garnish with fresh coriander leaves and
(optional) serve immediately.
Lime juice: 1 tsp
Salt: to taste
Coriander leaves: for garnish

Calories: 407
Protein: 20.5 gm
Carbs: 72 gm
Fats: 5 gm
 EGG FRIED RICE
Same taste, lower calories :))

servings: 1 cooking time: 15 min

Ingredients Directions
Olive oil: 5 gm Heat 5 gm of olive oil in a pan over medium
Garlic: 1 tsp, minced heat.
Egg whites: 5 Add 1 tsp of minced garlic and sauté for 30
Whole egg: 1 seconds until fragrant.
Green chilli sauce: 10 gm Add 5 egg whites and 1 whole egg to the
Salt: 1 tsp pan. Scramble and cook until fully done.
Onion: 1 medium, chopped Stir in 10 gm of green chilli sauce and 1 tsp
Carrot: 1 medium, chopped of salt.
Capsicum: 1 medium, chopped Add 1 medium chopped onion, 1 medium
Cooked rice: 100 gm chopped carrot, and 1 medium chopped
Spring onion: 1 tsp, chopped (for capsicum. Sauté for 2-3 minutes until the
mixing) veggies are slightly tender.
Small spring onion: for garnish Add 100 gm of cooked rice and 1 tsp of
chopped spring onion. Mix everything well
and cook for another 2-3 minutes.
Garnish with additional spring onion and
serve hot.

Calories: 412 kcal

Protein: 29.7 gm
Carbs: 49 gm
Fats: 10.5 gm
 CHEESY EGG WRAP
Want something easy to carry?

servings: 1 cooking time: 15 min

Ingredients Directions
Eggs: 2 whole + 2 whites Boil 4 eggs, separate the yolks from the
Veeba low-fat dressing (southwest whites, and set aside.
flavor): 20 gm In a bowl, mash 2 egg yolks and mix with 20
Chilli powder: 1 tsp gm of Veeba low-fat dressing, 1 tsp chilli
Salt: 1 tsp powder, 1 tsp salt, and 1 tsp chopped spring
All spices: 1 tsp (optional) onion. Mix until it forms a smooth paste.
Spring onion: 1 tsp, chopped (for Spread the yolk paste evenly over a 30 gm
garnish) wheat flour roti or tortilla wrap.
Cheese slice: 20 gm Chop the egg whites into small cubes and
Tortilla wrap: 30 gm wheat flour roti sprinkle them over the paste.
or low-calorie tortilla Add 20 gm of cheese slices and optional
lettuce on top.
Roll the wrap tightly and cook on a low
flame in a pan until golden brown on both
sides.
Garnish with additional spring onion if
desired, and serve hot.

Calories: 335 kcal

Protein: 22 gm
Carbs: 24.5 gm
Fats: 17 gm
 EGG & CHICKPEA
FRIED RICE
Protein with that crunch!

servings: 1 cooking time: 15 min

Ingredients Directions
Olive oil: 5 gm Heat 5 gm of olive oil in a pan over medium
Eggs: 2 whole heat.
Onion: 1 medium, chopped Add 1 tsp of minced garlic and sauté for 30
Capsicum: 1 medium, chopped seconds until fragrant.
Garlic: 1 tsp, minced Add 1 medium chopped onion, 1 medium
Soya sauce: 1 tsp chopped capsicum, and a handful of
Green chilli sauce: 1 tsp chopped spring onions. Sauté for 2-3 minutes
Chickpeas: 20 gm (uncooked, soaked, until the veggies are slightly tender.
and boiled) Crack 2 whole eggs into the pan and
Cooked rice: 100 gm scramble until fully cooked.
Salt: to taste Add 20 gm of boiled chickpeas and mix well.
Spring onion: 1 tsp, chopped (for Stir in 1 tsp of green chilli sauce, 1 tsp of soya
garnish) sauce, and salt to taste.
Add 100 gm of cooked rice and mix everything
together until well combined.
Garnish with 1 tsp of chopped spring onion
and serve hot.

Calories: 451 kcal

Protein: 21.2 gm
Carbs: 55.5 gm
Fats: 16.5 gm
 EGG MASALA SCRAMBLE
Low calorie Anda Ghotala!

servings: 1 cooking time: 15 min

Ingredients Directions
Olive oil: 5 gm Heat 5 gm of olive oil in a pan over
Eggs: 4 whole medium heat.
Onion: 1 medium, chopped Add 1 medium chopped onion and sauté
Green chilli: 1 tsp, chopped for 2-3 minutes until translucent.
Tomato: 1 medium, chopped Stir in 1 tsp chopped green chilli, 1 tsp
Salt: to taste coriander powder, 1 tsp garam masala, 1
Coriander powder: 1 tsp tsp chilli powder, and salt to taste. Mix well.
Garam masala: 1 tsp Add 1 medium chopped tomato and cook
Chilli powder: 1 tsp for 2-3 minutes until the tomatoes soften.
Coriander leaves: for garnish Boil 2 eggs, peel them, and dice into small
cubes. Add the diced eggs to the pan and
cook for 2 minutes.
Crack 2 whole eggs directly into the pan
and scramble everything together. Cook
for 5 minutes, stirring occasionally.
Garnish with fresh coriander leaves and
serve hot with rice or bread.

Calories: 378 kcal

Protein: 26 gm
Carbs: 13 gm
Fats: 25 gm
 HONEY GARLIC CHICKEN
WITH RICE
Recipe from your fav restaurant ;)

servings: 1 cooking time: 15 min

Ingredients Directions
Olive oil: 5 gm Rinse 50 gm of uncooked rice and cook it
Soya sauce: 2 tsp (divided) according to package instructions. Set aside.
Chicken: 100 gm Wash the chicken and place it in a bowl.
Corn flour: 20 gm (divided) Add 1 tsp soya sauce, 10 gm corn flour, 5 gm
Red chilli sauce: 10 gm olive oil, 1 tsp ginger-garlic paste, and 1 tsp
Capsicum: 1 medium, chopped chopped garlic. Mix well to marinate the
Onion: 1 medium, chopped chicken.
Ginger-garlic paste: 2 tsp (divided) Heat on low flame and roast the marinated
Honey: 10 gm chicken on both sides for 10 minutes. Set
Spring onion: for garnish aside.
Uncooked rice: 50 gm In the same pan, add 1 tsp ginger-garlic
paste, 1 tsp soya sauce, 10 gm red chilli sauce,
and 10 gm corn flour mixed in 100 ml water.
Stir well.
Add 1 medium chopped capsicum and 1
medium chopped onion. Sauté for 2-3
minutes.
Add the roasted chicken and 10 gm honey.
Cook everything together for 5 minutes.
Calories: 568 kcal Garnish with chopped spring onions.
Protein: 39.2 gm Serve hot with the cooked rice.
Carbs: 81 gm
Fats: 9 gm
 CHICKEN BUTTER MASALA
With a little less butter ;)

servings: 1 cooking time: 15 min

Ingredients Directions
Chicken: 100 gm, diced Heat 5 gm of olive oil in a pan.
Olive oil: 5 gm Add 100 gm of diced chicken, salt, 1 tsp chilli
Salt: to taste powder, 1 tsp coriander powder, and 1 tsp
Chilli powder,Coriander powder, garam masala.
Garam masala- 1 tsp Cook on low flame until the chicken turns
Onion: 1 medium, chopped golden brown. Set aside.
Tomato: 1 medium, chopped In the same pan, add 1 medium chopped
Ginger-garlic paste: 1 tsp onion and sauté until translucent.
Turmeric (haldi),Chilli powder, Add 1 medium chopped tomato, 1 tsp
Coriander powder- 1 tsp ginger-garlic paste, salt, 1 tsp turmeric, 1 tsp
Garam masala: 1 tbsp chilli powder, 1 tsp coriander powder, and 1
Curd (yogurt): 100 gm tbsp garam masala. Cook for 5-7 minutes
Coriander leaves: 1 tbsp, chopped (for until the tomatoes soften.
garnish) Add 100 gm of curd (yogurt) and mix well.
Uncooked rice: 50 gm Blend the mixture in a blender until smooth.
Return the blended curry to the pan and add
the cooked chicken. Simmer for 5-7 minutes.
Garnish with 1 tbsp chopped coriander
leaves.
Calories: 512 kcal
Serve hot with the cooked rice.
Protein: 41.2 gm
Carbs: 58.5 gm
Fats: 11 gm
 MINT & CORIANDER CHICKEN
KEBABS WITH RICE
Perfect for grill nights :)

servings: 1 cooking time: 15 min

Ingredients Directions
Chicken: 150 gm (uncooked) Rinse 50 gm of uncooked rice and cook it
Coriander: 1 handful (1 cup) according to package instructions. Set
Mint (pudina): 1 handful (1 cup) aside.
Curd (yogurt): 50 gm In a blender, combine 1 cup coriander, 1 cup
Ginger: 1 tsp, minced mint, 50 gm curd, 1 tsp ginger, 1 tsp garlic,
Garlic: 1 tsp, minced and 1 chopped green chilli. Blend until
Green chilli: 1 piece, chopped smooth.
Salt: to taste Take 150 gm of chicken and lightly season it
Olive oil: 5 gm with salt .
Uncooked rice: 50 gm 4. Mix the blended marinade with the
chicken, ensuring it’s well-coated.
5. Heat 5 gm of olive oil in a pan over low
flame.
6.Place the marinated chicken in the pan
and roast on both sides until fully cooked
and slightly charred.
7. Serve the kebabs with the cooked rice
and fresh green veggies or a side salad.

Calories: 519 kcal

Protein: 52.2 gm
Carbs: 44.5 gm
Fats: 11.5 gm
 CHEESE CHICKEN WRAP
Tiffin friendly Recipe!

servings: 1 cooking time: 15 min

Ingredients Directions
Chicken: 100 gm (uncooked) Take 100 gm of chicken in a bowl.
Onion: 1 medium, chopped Add 1 tsp chilli powder, 1 tsp coriander
Cheese slice: 20 gm powder, 1 tsp garam masala, and salt to
Wheat flour: 30 gm (for the wrap) taste. Mix well.
Ghee/oil: 5 gm Heat 5 gm of ghee/oil in a pan and sauté
Vecha chipotle dressing: 20 gm the chicken until golden brown.
Chilli powder: 1 tsp Add 20 gm of cheese slice over the chicken
Coriander powder: 1 tsp and let it melt. Set aside.
Garam masala: 1 tsp Make a thin roll or wrap using 30 gm of
Salt: to taste wheat flour.
Place the cooked chicken with melted
cheese on the wrap.
Add 1 medium chopped onion and 20 gm of
Vecha chipotle dressing on top.
Roll the wrap tightly and serve immediately.

Calories: 450 kcal

Protein: 40 gm
Carbs: 34.5 gm
Fats: 15 gm
 CRISPY CHICKEN BURGER
This one beats KFC!

servings: 1 cooking time: 15 min

Ingredients Directions
Chicken: 150 gm Take 150 gm of chopped chicken in a bowl.
Onion: 1 medium, chopped Add 1 medium chopped onion, 1 tsp salt, 1
Chilli powder: 1 tsp tsp coriander powder, 1 tsp chilli powder,
Coriander powder: 1 tsp and 1 tsp garam masala.
Salt: 1 tsp Grind the mixture well and make patties
Garam masala: 1 tsp In a bowl, add 30 gm of corn flakes, 1 tsp
Corn flakes: 30 gm chilli powder, 1 tsp salt, and 1 tsp garam
For corn flakes coating: masala.
Chilli powder: 1 tsp Hand-crush the corn flakes mixture until
Salt: 1 tsp coarse.
Garam masala: 1 tsp Coat the chicken patties with this mixture.
Lettuce leaves: optional Grill the coated patties for 20 minutes or
Cheese: 30 gm until fully cooked and crispy.
Burger buns: 50 gms Take 2 burger buns and spread 15 gm of
Weeba sauce: 30 gm (15 gm per bun) Weeba sauce on each side.
Place the cooked patty on one bun and add
cheese on top and lettuce, then cover with
the other bun
Serve immediately and enjoy your crispy,
Calories: 688 kcal
spicy chicken burger.
Protein: 61 gm
Carbs: 64 gm
Fats: 17 gm
 GARLIC BUTTER SHRIMPS
For sea food lovers!

servings: 1 cooking time: 15 min

Ingredients Directions
Shrimp: 150 gm (peeled and deveined) Rinse 50 gm of uncooked rice and cook it
Butter: 10 gm according to package instructions. Set
Garlic: 1 tbsp, minced aside.
Lemon juice: 1 tsp Heat a pan over medium heat and add 10
Salt: to taste gm of butter.
Black pepper: 1/2 tsp Add 1 tbsp of minced garlic and sauté for 1
Red chilli flakes: 1/2 tsp (optional) minute until fragrant.
Fresh parsley: 1 tbsp, chopped (for Add 150 gm of shrimp, 1 tsp lemon juice,
garnish) salt, 1/2 tsp black pepper, and 1/2 tsp red
Uncooked rice: 50 gm chilli flakes (optional).
Cook the shrimp for 2-3 minutes on each
side until pink and cooked through.
Garnish with fresh parsley and serve hot
with cooked rice (optional).

Calories: 422 kcal

Protein: 34.6 gm
Carbs: 43 gm
Fats: 10.5 gm
 LEMON HERB GRILLED FISH
Perfect for grill nights :)

servings: 1 cooking time: 15 min

Ingredients Directions
Fish fillet: 150 gm (salmon, cod, or any Rinse 50 gm of uncooked rice and cook it
white fish) according to package instructions. Set
Olive oil: 5 gm aside.
Lemon juice: 1 tbsp In a bowl, mix 5 gm of olive oil, 1 tbsp lemon
Garlic: 1 tsp, minced juice, 1 tsp minced garlic, 1/2 tsp oregano,
Dried oregano: 1/2 tsp 1/2 tsp thyme, salt, and black pepper.
Dried thyme: 1/2 tsp Coat the fish fillet with the marinade and let
Salt: to taste it sit for 10 minutes.
Black pepper: 1/2 tsp Heat a grill pan or skillet over medium heat.
Lemon slices: for garnish Place the marinated fish fillet on the pan
Uncooked rice: 50 gm (optional, for and cook for 4-5 minutes on each side until
serving) flaky and cooked through.
Garnish with lemon slices and serve hot
with cooked rice

Calories: 440
Protein: 34.2 gm
Carbs: 42.5 gm
Fats: 15.5 gm
 SPICY MUTTON CURRY
Perfect for grill nights :)

servings: 1 cooking time: 15 min

Ingredients Directions
Mutton: 150 gm (bone-in or boneless) Rinse 50 gm of uncooked rice and cook it
Onion: 1 medium, chopped according to package instructions. Set
Tomato: 1 medium, chopped aside.
Ginger-garlic paste: 1 tbsp Heat 10 gm of oil in a pressure cooker or
Yogurt: 50 gm pan.
Turmeric: 1/2 tsp Add 1 medium chopped onion and sauté
Red chilli powder: 1 tsp until golden brown.
Coriander powder: 1 tsp Add 1 tbsp ginger-garlic paste and sauté
Garam masala: 1 tsp for 1 minute.
Salt: to taste Add 1 medium chopped tomato and cook
Oil: 10 gm until soft.
Fresh coriander: for garnish Add 150 gm of mutton, 1/2 tsp turmeric, 1 tsp
Uncooked rice: 50 gm red chilli powder, 1 tsp coriander powder, 1
tsp garam masala, and salt to taste. Mix
well.
Add 50 gm of yogurt and cook for 5
minutes.
Pressure cook for 4-5 whistles or simmer
until the mutton is tender.
Calories: 669 kcal Garnish with fresh coriander and serve hot
Protein: 33.3 gm with cooked rice
Carbs: 57 gm
Fats: 31.5 gm
 HIGH PROTEIN CURD RICE
Perfect for grill nights :)

servings: 1 cooking time: 15 min

Ingredients Directions
Cooked rice: 100 gm Take 100 gm of cooked rice in a bowl and
Low-fat Greek yogurt: 150 gm let it cool to room temperature.
Cucumber: 1/2 medium, finely chopped In a separate bowl, mix 150 gm of low-fat
Carrot: 1/2 medium, grated Greek yogurt, 1/2 chopped cucumber, 1/2
Green chilli: 1, finely chopped (optional) grated carrot, 1 finely chopped green chilli
Ginger: 1/2 tsp, grated (optional), and 1/2 tsp grated ginger.
Curry leaves: 4-5 Add salt to taste and mix well.
Mustard seeds: 1/2 tsp Heat 5 gm of oil in a small pan.
Cumin seeds: 1/2 tsp Add 1/2 tsp mustard seeds, 1/2 tsp cumin
Peanuts: 5 gm seeds, and 5 gm of peanuts. Let them
Oil: 5 gm splutter and roast until the peanuts turn
Salt: to taste golden.
Fresh coriander: for garnish Add 4-5 curry leaves and sauté for a few
seconds.
Add the tempered spices and peanuts to
the yogurt mixture and mix well.
Add the cooked rice to the yogurt mixture
and gently combine.
Garnish with fresh coriander and serve.
Calories: 326 kcal
Protein: 20.2 g
Carbs: 41.8 g
Fats: 8.2 g
 LOW FAT CHOLE TIKKI
Healthy twist for you desi snack!

servings: 1 cooking time: 15 min

Ingredients Directions
For the Tikki: Mash 100 gm of boiled chickpeas in a bowl
Boiled chickpeas (chole): 100 gm til coarse.
Low-fat Greek yogurt: 50 gm Add 50 gm of low-fat Greek yogurt, 1/2
Onion: 1/2 medium, finely chopped chopped onion, 1 finely chopped green
Green chilli: 1, finely chopped (optional) chilli (optional), 1/2 tsp grated ginger, 1/2
Ginger: 1/2 tsp, grated tsp coriander powder, 1/2 tsp cumin
Coriander powder: 1/2 tsp powder, 1/2 tsp red chilli powder, and salt
Cumin powder: 1/2 tsp to taste. Mix well.
Red chilli powder: 1/2 tsp Divide the mixture into small portions and
Salt: to taste shape them into round tikkis (patties).
Oil: 5 gm (for cooking) Heat 5 gm of oil in a non-stick pan over
For the Topping: medium heat.
Low-fat Greek yogurt: 50 gm Cook the tikkis for 3-4 minutes on each
Chaat masala: 1/2 tsp side until golden brown and crispy.
Fresh coriander: for garnish In a small bowl, mix 50 gm of low-fat Greek
Tamarind chutnry (optional) yogurt with 1/2 tsp chaat masala.
Top each tikki with a spoonful of the
seasoned Greek yogurt.
Garnish with fresh coriander and/or
Calories: 306 kcal tamarind chutney
Protein: 20.1 g
Carbs: 39.3 g
Fats: 8.0 g
 GREEK YOGURT PARFAIT
Dessert done right!

servings: 1 cooking time: 15 min

Ingredients Directions
Low-fat Greek yogurt: 150 gm In a glass or bowl, add a layer of 75 gm of
Granola: 20 gm Greek yogurt.
Fresh fruits (e.g., berries, banana, Add a layer of 10 gm granola and 25 gm
apple): 50 gm fresh fruits.
Honey: 1 tsp (optional) Repeat with another layer of 75 gm Greek
Chia seeds: 1 tsp (optional) yogurt, 10 gm granola, and 25 gm fresh
fruits.
Drizzle 1 tsp honey (optional) and sprinkle
1 tsp chia seeds (optional) on top.
Serve immediately or refrigerate for later.

Calories: 275 kcal

Protein: 19.0 g
Carbohydrates: 37.4 g
Fats: 6.2 g
 GREEK YOGURT SMOOTHIE
Better than Milkshake!

servings: 1 cooking time: 15 min

Ingredients Directions
Low-fat Greek yogurt: 150 gm In a blender, combine 150 gm of Greek
Frozen fruits (e.g., berries, mango, yogurt, 50 gm of frozen fruits, 50 ml of milk,
banana): 50 gm and 1 tsp honey (optional).
Milk (or almond milk): 50 ml Blend until smooth.
Honey: 1 tsp (optional) Pour into a glass and sprinkle 1 tsp chia
Chia seeds: 1 tsp (optional) seeds (optional) on top.
Serve immediately.

Calories: 210 kcal

Protein: 18.3 g
Carbs: 24.9 g
Fats: 4.2 g
 HIGH-PROTEIN BANANA
YOGURT DESSERT
Great for the people trying to create surplus

servings: 1 cooking time: 15 min

Ingredients Directions
Yogurt: 100 gm In a bowl, mix 100 gm yogurt with 1/2
Whey protein: 1/2 scoop scoop whey protein until well combined.
Banana: 1 medium Cut 1 medium banana into two halves
Peanut butter/Nuts: 10 gm lengthwise and place them on a plate.
Granola or oats: 20 gm Spread the yogurt mixture evenly over the
banana halves.
Sprinkle 20 gm of granola or oats on top.
Drizzle 10 gm of peanut butter over the
granola/oats.
Serve immediately and enjoy your high-
protein dessert!

Calories: 380 kcal

Protein: 27.8 g
Carbs: 50.7 g
Fats: 8.8 g
 CHOCOLATE OVERNIGHT
OATS WITH PROTEIN BOOST
Better than Milkshake!

servings: 1 cooking time: 15 min

Ingredients Directions
Oats: 40 gm In a bowl, combine 40 gm of oats, 5 gm of
Milk: 100 ml cocoa powder, and 100 ml of milk.
Apple: 125 gm, chopped Add 10 gm of honey (optional) and mix well.
Cocoa powder: 5 gm Cover and refrigerate overnight.
Almonds: 5 gm In the morning, chop 125 gm of apple into
Honey: 10 gm (optional) small cubes and add it to the oats.
Protein source (choose one): Top with 5 gm of almonds.
Whey protein: 1 scoop Whey Protein: Mix 1 scoop of whey protein
Eggs: 2 whole with water or milk and have it with the oats.
OR
6. Eggs: Cook 2 whole eggs (boiled,
scrambled) and serve with the oats.

With Whey Protein: With Eggs (2 whole):

Calories: 466 kcal Calories: 486 kcal
Protein: 34.5 g Protein: 22.5 g
Carbohydrates: 64.0 g Carbohydrates: 63.0 g
Fats: 9.7 g Fats: 18.7 g
 PROTEIN-PACKED BANANA
OATS PANCAKES
Better than Milkshake!

servings: 1 cooking time: 15 min

Ingredients Directions
Oats: 40 gm In a grinder, combine 40 gm oats, 125 gm
Banana: 125 gm banana, 100 ml milk, 1 scoop whey protein,
Milk: 100 ml 1 tsp baking powder, 1 tsp cinnamon, and
Whey protein: 1 scoop your choice of sweetener (sugar-free or
(approx. 30 gm) honey). Blend until smooth.
Baking powder: 1 tsp Heat a frying pan or pancake pan over low
Cinnamon: 1 tsp flame. Use a basting brush to lightly apply
Ghee/oil: 5 gm (for cooking) 5 gm of ghee/oil.
Sweetener: Sugar-free Pour 3 tablespoons (30 gm) of batter for
(recommended) or 10 gm each pancake.
honey (adds 50 kcal) Cook on both sides until golden brown.
Optional toppings: 50 gm Repeat to make 6-8 pancakes.
banana or strawberry slices Top with optional banana or strawberry
(adds 45 kcal) slices (50 gm) if desired.
Serve warm and enjoy!

With Both Honey & Topping:

Calories: 563 kcal
Protein: 33.9 g
Carbohydrates: 84.7 g
Fats: 11.6 g
 OATS CHILLA WITH
CORIANDER YOGURT CHUTNEY
Your leisurely breakfast made healthier!

servings: 1 cooking time: 15 min

Ingredients Directions
Oats: 50 gm In a grinder, combine 50 gm oats, 50 ml
Ghee: 5 gm water, 1 chopped tomato, 1 chopped
Tomato: 1 medium, finely chopped onion, 1 chopped green chilli, 1/2 tsp
Onion: 1 medium, finely chopped turmeric, 1/2 tsp garam masala, 1/2 tsp
Green chilli: 1, finely chopped coriander powder (optional), and salt to
Turmeric & Garam Masala: 1/2 tsp taste. Blend until smooth.
Coriander powder: 1/2 tsp (optional) Add optional chopped French beans and
Salt: to taste capsicum if desired.
French beans: 50 gm, chopped Heat a non-stick pan and use a basting
(optional) brush to lightly apply 5 gm of ghee.
Capsicum (red/green/yellow): 1 Pour a small amount of batter onto the
medium, finely chopped (optional) pan and spread it into a thin circle.
For Coriander Yogurt Chutney: Cook on medium heat until the edges lift
Low-fat Greek yogurt: 50 gm easily. Flip and cook the other side until
Fresh coriander: 1/2 cup, chopped golden brown.
Green chilli: 1, chopped (optional) In a blender, combine 50 gm low-fat
Lemon juice & Salt: 1 tsp Greek yogurt, 1/2 cup chopped coriander,
1 chopped green chilli (optional), 1 tsp
lemon juice, and salt to taste. Blend until
Calories: 384 kcal smooth ans serve with Chilla!
Protein: 16.7 g
Carbs: 63.0 g
Fats: 9.6 g
 HIGH-CALORIE
PROTEIN SHAKE
Great for the people trying to create surplus

servings: 1 cooking time: 15 min

Ingredients Directions
Oats: 60 gm Peel the bananas and weigh 250 gm
Cashews: 15 gm (without peels).
Almonds: 50 gm In a blender, combine 60 gm oats, 15 gm
Peanut butter: 20 gm cashews, 50 gm almonds, 20 gm peanut
Cow’s milk: 200 ml butter, 200 ml milk, 250 gm banana, and 35
Banana: 2 medium (250 gm) gm honey.
Honey: 35 gm Add 1 scoop of whey protein (optional) for
Optional: 1 scoop whey protein an extra protein boost.
(adds 120 kcal and 24 gm protein) Blend until smooth and creamy.
Pour the shake into a tall glass and serve
immediately.

Base Recipe (No Whey Protein): With 1 Scoop Whey Protein:

Calories: 1151 kcal Calories: 1271 kcal
Protein: 34.0 g Protein: 58.0 g

Carbohydrates: 156.7 g Carbohydrates: 158.7 g

Fats: 51.6 g Fats: 52.6 g

 EASY BANANA OATS
PROTEIN CAKE
Great for the people trying to create surplus

servings: 1 cooking time: 15 min

Ingredients Directions
Oats: 30 gm In a bowl, combine 30 gm oats, 1 medium
Banana: 1 medium banana, 1/2 scoop whey protein, 100 ml milk,
Whey protein: 1/2 scoop and 1 tsp baking powder.
Milk: 100 ml Blend the mixture in a grinder until smooth.
Baking powder: 1 tsp Cut 1 slice of bread into small pieces and mix
Bread: 1 slice it into the batter.
Chocochips: 5 gm Sprinkle 5 gm of chocochips on top.
Preheat the oven to 180°C.
Transfer the batter into a microwave-friendly
or oven-safe bowl.
Bake at 180°C for 20 minutes or until a
toothpick inserted comes out clean.
Let the cake cool slightly before serving.
Enjoy warm!

Calories: 441 kcal

Protein: 22.8 g
Carbs: 72.4 g
Fats: 7.7 g
COOK BOOK
Who said healthy can’t be delicious?