FLAVOURS

Tasty Healthy Quantified

 What’s cooking?
Paneer Makhanwala 3

Dhokla 5

Chicken Masala 7

Hara Bhara Low-Carb Kebabs 8

Mushroom Galouti 9

Lauki Handvo 11

Cabbage Appam 13

Soya Pav Bhaji 14

Pithore 16

Tomato Catla Curry 18

Chole Ki Tikki 19

Baked Pakoda Kadhi 20

Grilled Mustard Fish 22

Moonglet 23

Cashewnut & Tofu Coconut Rice 25

Egg Biryani 26

Sesame Brittle / Chikki 27

Ros Omelette 28

Chole Masala 29

Matra-Pav 30

Chicken Tandoori 31

Why the Indian diet rocks 32

Let's make your Facebook FITTR! 33

Paneer Makhanwala
VEG
A Punjabi delicacy of paneer in a creamy tomato gravy.

TOTAL
PROTEIN: 23g | FAT: 77g | CARBS: 16g
849 kcal

3
 INGREDIENTS
Onions: 45 gm
Tomato purée: 75 gm
30 MINS
Fresh cream: 75 gm
Butter: 30 gm
Ginger garlic paste: 1 tsp
Cumin seeds: 1 tsp
SERVES 2 Kasuri methi: 1 tsp
Turmeric powder: ¼ tsp
Kashmiri red chilli powder: ½ tsp
Coriander powder: ½ tsp
HIGH FAT, Garam masala: ¼ tsp
KETO
Salt: As per taste
Coriander: For garnishing
Oil: 5 ml
LUNCH, DINNER
Water: 150 ml
COOKING STEPS
1. Heat the pan and add butter. When
the butter melts, add cumin seeds.
Add onions when the cumin seeds
turn brown. Cook it till onions turn
translucent.
2. Add spices, turmeric, chilli powder,
coriander powder and ginger-garlic
paste to the pan. Let the paste cook
for 2 minutes on a slow flame.
3. Then add tomato purée and water
and mix it well on a slow flame.
Allow it to cook for 10 minutes.
4. Heat another pan and add oil. Cut
the paneer into small cubes and
start shallow frying them till they
turn golden brown from all the sides.
5. Switch off the flame for the gravy
and add kasturi methi.
6. Add cream and mix well. Finally, add
the fried paneer to the gravy and
garnish it with coriander.

Paneer: 100 gm 6. Serve it hot with any

roti/paratha/naan/rice.

4
Dhokla
VEG
A Gujarati snack, with a high protein twist.

TOTAL
PROTEIN: 22g | FAT: 14g | CARBS: 42g
382 kcal

5

INGREDIENTS
35 MINS Besan: 60 gm
Defatted soya flour: 40 gm
Oil: 10 ml
Citric acid: 3/4 tsp
SERVES 2 Salt: As per taste
Sugar free powder: 1.5-2 tsp
Baking soda: 1.5 tsp
Asafoetida/hing: A pinch
VEGAN Mustard seeds/rai: 1/2 tsp
Green chillies: 1-2
Coriander: A handful
Lemon juice: 1 tsp
BREAKFAST,
SNACK
COOKING STEPS
1. Blend citric acid, salt and half of the
sugar in a mixer to make a fine
powder.
2. Add besan, soya flour to the mixture
of citric acid, salt and sugar. You
can add a little turmeric powder to
the besan for a nice colour.
3. Add enough water to make a batter
(pakoda consistency).
4. Boil water in a steamer and grease
a dhokla tray with a little oil.
5. Once the water is ready, add baking
soda to the water and mix well.
6. Pour the batter into the prepared
tray and steam for 20-25 minutes.
Check once after 15 minutes.
7. While the dhokla is getting ready,
prepare tadka. Take a small pan
and heat oil, then add rai, hing and
let it crackle.
8. Add green chillies, remaining sugar,
lemon, and around 100-120 ml water
and bring to a boil.
9. Once the dhokla is ready, take it out
and let it cool for 5 minutes and
make cuts to make diagonal dhokla
pieces.
10. Add the tadka and let it rest for 10
minutes for the dhokla to absorb
water.
11. Garnish with chopped coriander
leaves.
DHOKLA IS A
POWER-PACKED SNACK!
Besan lowers the risk of heart disease
& decreases cholesterol levels. This
recipe combines besan with soya,
making it protein-rich too!
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6
Chicken Masala
NON-VEG
Spicy creamy chicken masala

TOTAL
564 kcal

INGREDIENTS COOKING STEPS

Chicken breast: 200 gm 1. Cut the chicken breast into small
pieces.
60 MINS Curd: 25 gm
2. Marinate it in a mixture of curd, salt
Ghee: 10 gm and Kashmiri red chilli powder and
Butter: 5 gm keep it aside for 30 mins.

Cream: 10 gm 3. Air fry marinated chicken and keep

it aside.
Onion: 100 gm
SERVES 2 4. Make a paste of onion, garlic, ginger,
Tomato: 100 gm tomato and soaked cashews.

Cashew: 10 gm 5. Take a non-stick pan, put 10 gm

ghee and prepared paste.
Ginger: 1 inch
6. Let it cook till the masala gets
Garlic: 3-4 cloves
HIGH PROTEIN, separated from the oil.
LOW CARB Salt: As per taste
7. Add spices to this, followed by the
Red chilli powder: 1 tsp chicken. Close the lid.

Kashmiri red chilli powder: 1 tbsp 8. Cook for 10 mins.

Haldi powder: 1 tsp 9. Add cream and butter, mix it all well.
LUNCH Garam masala: 2 tsp 10. Serve hot with chapati or rice.

7
Hara Bhara Low-Carb Kebabs
VEG
A low carb version of the popular green appetizer.

PROTEIN: 26.6g

FAT: 69.5g

CARBS: 7.8g

INGREDIENTS
Butter: 35 gm
20 MINS TOTAL
Spinach purée: 175 gm
763.1 kcal
Paneer: 75 gm

Coarse almond flour: 35 gm

Green capsicum: 15 gm
6 KEBABS COOKING STEPS
Garlic paste: 1 tbsp
1. Mix all the ingredients and take
Ginger chilli paste: 1 tbsp small portions which need to be
shaped like tikkis.
Spring onion: 1 stalk

Coriander leaves, finely 2. Make all the tikkis and heat the
LOW CARB, pan. Apply some butter on it and
KETO chopped: 5 gm cook tikkis on a slow flame. Flip it
after 3-4 minutes when it turns
Coriander powder: 5 gm golden brown.
Salt: As per taste 3. When all the tikkis are done on
both sides, place them on a plate.
Butter: 10 gm
SNACK
4. Serve them hot with chutney.

8
Mushroom Galouti
NON-VEG
Melt-in-mouth mushroom patties enriched with Awadhi spices.

TOTAL
579.5 kcal

PROTEIN: 10.5g

FAT: 37.5g

CARBS: 50g

9
 COOKING STEPS
1. Heat oil in a pan. To this, add
chopped onion, chopped green chilli,
ginger-garlic paste and sauté well till
the raw smell of ginger goes.

2. Now add diced mushroom and

season it with spices, add jeera
powder, red chilli powder, garam
masala powder, salt and chopped
coriander leaves.

3. Mix and combine well.

4. Switch off the heat and allow the

mixture to come at room
temperature, then transfer this to a
blender.

5. Add besan, boiled diced potato,

grated paneer and chopped
coriander leaves to the blender.

6. Grind this mixture and make a

smooth paste.

7. Take out the prepared mixture and

shape it into galouti kebabs.
INGREDIENTS
8. To fry these kebabs, heat oil in a pan.
Mushroom: 90 gm
25 MINS 9. Shallow fry kebabs from both sides
Potato: 125 gm and serve hot.

Onion: 35 gm

Paneer: 30 gm

Besan: 30 gm
SERVES 4
Green chilli: 5 gm

Ginger garlic paste: 10 gm MUSHROOMS AREN’T

Jeera powder: 3 gm
Garam masala: 1 tbsp
NA
Red chilli: 1 tbsp
Coriander: 20 gm
Salt: 5 gm
ONLY FOR MARIO!
Mushrooms – a rich,
low-calorie source of fibre,
protein, and antioxidants –
reduce the risk of diabetes,
heart disease, Alzheimer’s, and
even cancer.

SNACK Oil: 30 gm

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10
Lauki Handvo
VEG
A fluffy savoury Gujarati dish, but this is a low-carb version of it.

TOTAL PROTEIN: 10.5g | FAT: 76.5g | CARBS: 11.1g

774.9 kcal

11
 INGREDIENTS
FOR HANDVO

Bottle gourd, grated: 100 gm

Paneer, grind it: 100 gm

Ginger chilli paste: 5 gm

Stevia: 2 gm

Lemon juice: 5 ml

Flexseed flour: 20 gm

Almond flour: 30 gm

Psyllium husk: 15 gm

Hung curd: 15 gm

Oil: 15 ml

Baking soda: 1 tsp

Salt: As per taste

Turmeric powder: 1 tsp

COOKING STEPS
Asafoetida/hing: 1 tsp
1. To grated bottle gourd, add salt,
stevia, lemon juice, oil and mix it. Water: Optional
45 MINS Leave it for 2 minutes.
FOR TEMPERING
2. Then add turmeric and asafoetida.
Mix this. Oil: 15 ml

Mustard seeds: 1 tsp

3. Add almond flour, psyllium husk and
flax seed flour. Again mix and add Green chilli, split: 3-4
hung curd, paneer, soda and mix it.
Add water if required. Curry leaves: 5 gm
SERVES 3 4. Heat the pan, put oil and mustard Sesame seeds: 5 gm
seeds. When mustard seeds start
crackling, add chillies, curry leaves, Coriander leaves, finely
sesame seeds.
chopped: 10 gm
5. Now pour the bottle gourd mixture
on the pan, and move the pan
around or use a spatula to spread
LOW CARB, the mixture. Cover it and cook it for
KETO 5 minutes on a slow flame. Check till
the bottom turns golden brown,
then flip it so the other side also
turns golden brown. This should take
another 5 mins. LAUKI – THE SECRET
STRESS-BUSTER!
6. Place it on a plate and garnish with
chopped coriander. Handvo is ready Lauki contains an
LUNCH, DINNER to serve with chutney. anti-depressant compound
called choline, which boosts
Want more fun, scientific tips on fitness & nutrition? blood circulation in the brain and
relieves depression & stress.
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12
Cabbage Appam
VEG
A low-carb alternative to a South Indian delicacy - Appam.

INGREDIENTS
Cabbage, grated: 200 gm

Paneer: 150 gm

Green chilli-ginger paste: 1 tsp

Turmeric powder: ½ tsp

Red chilli powder: ½ tsp

Hung curd: 15 gm

Psyllium husk: 1 tsp

Baking soda: ½ tsp

Salt: As per taste

Oil: 15 ml

PROTEIN: 32.5g COOKING STEPS

1. In a mixing bowl, take cabbage
FAT: 52.5g and add salt to it. Mix it and
leave it for 2-3 minutes. Now
15 MINS
take a muslin cloth and put the
CARBS: 11.6g mixture in it and squeeze out
excess water from the mixture.

2. Transfer the mixture into a bowl

and add all the other ingredients
TOTAL into it and mix it well.

648.9 kcal 10 PIECES 3. Now take a small portion of the

mixture and shape it into a small
ball and likewise, make small
balls from the rest of the dough.

4. Heat an appam pan and grease

each cavity with oil and drop
appam balls into it. Brush the
upper portion of the balls with
LOW CARB,
oil, cover it and let it cook for 4-5
KETO
minutes or until the back turns
golden brown. Now turn them
upside down and repeat the
same process. When the other
side also turns golden brown,
switch off the flame.

LUNCH 5. Take them out on a plate and

serve hot with chutney.

13
Soya Pav Bhaji
VEG
Indian street food made protein rich by adding soya granules.

TOTAL
PROTEIN: 31.9g | FAT: 12.8g | CARBS: 63.1g
495.2 kcal

14
 COOKING STEPS
1. Cook soya granules, and keep aside.

2. Boil potatoes and carrots and keep

them aside.

3. In a kadai, melt butter on low flame

and fry finely chopped onions. Use
half of the mentioned onions.

4. Add ginger-garlic paste and fry until

the raw smell goes away.

5. Toss in finely chopped tomatoes

and salt. Cook covered until
tomatoes become mushy.

6. Fry the mixture until oil leaves on the

sides.

7. Add in capsicum and cook for a few

minutes.

8. Mash cooked potatoes and carrots

and stir into this mixture.

9. Add in the masalas and mix well.

INGREDIENTS
10. Squeeze the excess water from soya
30 MINS Soya granules: 50 gm granules and add them to the
Pav bread: 50 gm mixture.

Butter: 15 gm 11. Mix well and mash the bhaji. Add

water if required.
Capsicum: 20 gm
12. Check for seasoning and add salt as
SERVES 1 Tomatoes: 100 gm per taste.

Onions: 70 gm 13. Cut the pav bread into 2 halves.

Spread butter on all sides and toast
Potatoes: 50 gm it on tawa until brown and crisp.
Carrots: 20 gm
14. Serve pav bhaji hot along with some
Ginger garlic paste: 1 tbsp finely chopped onions and lemon
HIGH PROTEIN, wedges.
HIGH CARB Pav bhaji masala: 2 tbsp

Chilli powder: 1 tsp

Salt: As per taste

LUNCH, DINNER

15
Pithore
VEG
A Rajasthani snack made with gram flour.

TOTAL PROTEIN: 28.9g | FAT: 39.8g | CARBS: 80.4g

795.4 kcal

30 MINS

20 PIECES

NA

SNACK, DINNER

16
 COOKING STEPS
1. Take a big mixing bowl and add
besan, methi, curd, turmeric powder,
red chilli powder, green chilli-ginger
paste. Mix it well by adding water and
make a batter of pouring consistency.

2. Grease a plate/thali with ¼ tsp of oil

and keep it aside.

3. Heat a deep non-stick pan and add 1

tsp of oil and batter. Cook it on slow
flame stirring it continuously. When the
batter becomes thick and starts
leaving edges, switch off the flame.

4. Pour the mixture immediately into the

greased thali and spread it with spoon
or spatula to make a uniform layer.
Keep it aside and let it cool.

5. Cut into equal sized diamond shaped

pieces.
INGREDIENTS 6. Heat oil in a non-stick pan add cumin
Oil: 30 ml for greasing, cooking and tampering seeds. When it crackles add sesame
seeds and asafoetida. Let this cook on
Bengal gram flour/besan: 130 gm a slow flame for ½ a minute and switch
off the flame.
Fenugreek leaves/methi: 30 gm
7. Pour the tampering over pithore
Curd: 60 gm pieces. Garnish it with coriander
Turmeric powder: ½ tsp leaves.

Red chilli powder: ½ tsp 8. Serve it hot with chutney.

Green chilli-ginger paste: 1 tsp

Salt: As per taste

Cumin seeds: ½ tsp

Sesame seeds: 1 tsp

Asafoetida/hing: A pinch

Coriander leaves, finely chopped: 20 gm

LET’S HAVE A PITHORE PARTY!

A healthy offering of Rajasthani cuisine, Pithore is often eaten as an evening
snack. Besan and methi – both rich in protein – are good for diabetics.

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17
Tomato Catla Curry
NON-VEG
Tangy gravy based dish of Catla fish.

TOTAL
252.7 kcal

PROTEIN: 25.5g

FAT: 12.3g

CARBS: 10g

COOKING STEPS
INGREDIENTS
1. Start by frying the fish with
Catla: 150 gm turmeric and salt. Remove the fish
40 MINS from the pan.
Tomato: 100 gm
2. Add the bay leaf, fenugreek and
Turmeric powder: 3 gm tomatoes. Add the spices. Cook for
10 mins.
Coriander powder: 3 gm
3. Add some water and close the lid
Cumin powder: 3 gm
for 5-6 mins.
SERVES 1
Chilli: 1
4. Now add the fish, slit chillies and
Oil: 10 ml keep cooking for another 4
minutes.
Bay leaf: 2
5. Serve hot with rice.
Fenugreek: 4 pieces
GLUTEN-FREE,
HIGH PROTEIN,
LOW CARB

LUNCH, DINNER

18
Chole Ki Tikki
Boiled chickpea and urad dal tikki.
TOTAL
688.6kcal
PROTEIN: 21.9g
FAT: 29g
CARBS: 85g
INGREDIENTS
Ghee: 15 gm
20 MINS Chickpea/kabuli chana: 100 gm
Urad dal: 40 gm
Cinnamon powder: 1/4 tsp
Elaichi powder: 1/8 tsp
SERVES 1 Cumin powder: 1/2 tsp
Red chilli powder: 1/2 tsp
Fennel seeds: 1/8 tsp
Chana masala: 1 tsp
HIGH CARB Ginger powder: 1/8 tsp
Coriander powder: 1/2 tsp
Raw mango powder: 1/2 tsp
Garam masala: 1/2 tsp
SNACK Coriander leaves: To garnish
VEG
COOKING STEPS
1. Wash, soak and boil chickpea till soft.
2. Wash, soak and boil urad dal till done.
3. Take boiled chickpea in a bowl and
mash it.
4. Add boiled urad dal.
5. Add all spices- cinnamon powder,
elaichi powder, roasted jeera powder,
red chilli powder, fennel seeds, chana
masala, ginger powder, coriander
powder, garam masala, raw mango
powder and mix well.
6. Add in chopped coriander leaves.
7. Make 5 equal size tikkis of the above
mixture.
8. Heat up tawa, drizzle ghee on it and
roast tikkis on it from both the sides.
9. Serve hot with chutney.
19
Baked Pakoda Kadhi
VEG
Instead of frying, pakodas in this recipe are made in 7 grams oil
by baking them in an oven. You can either enjoy them as a snack
or make kadhi, like shared in this recipe.

TOTAL
PROTEIN: 20g | FAT: 20g | CARBS: 47g
448kcal

20
 COOKING STEPS
1. To make the pakodas, mix together
25 grams besan, rice flour, 7 ml oil,
70-75 grams sliced onions, salt, 1/4
tsp coriander powder, garam
masala, red chilli powder, baking
soda along with little water to make
a thick batter.

2. Bake in a pre-heated oven at 170

degrees for 20 minutes and 200
degrees for 7-8 minutes, until crisp.

3. To make the kadhi, whisk together

INGREDIENTS the remaining 20 grams of besan
and curd. Add water (approx 250
Besan: 20 gm + 25 gm
ml-300 ml) to it and adjust the
Curd: 200 gm consistency.
50 MINS
Ghee: 7 gm 4. In a heavy bottom pan, heat the
ghee. Add cumin seeds and let
Oil: 7 ml them crackle. Then sauté chopped
ginger and green chilli for a few
Rice flour: 15 gm seconds. Next, add remaining
chopped onions and sauté for 2-3
Onions: 75 gm + 50 gm
minutes until it's light brown in
Cumin seeds: 1/2 tsp colour.
SERVES 2
Ginger: 1/2 tsp 5. Add turmeric powder, chilli powder,
coriander powder, salt and sauté for
Green chilli: 1 a few seconds.
Coriander seed powder: 1/2 tsp + 6. Add the curd besan mixture and
bring to a boil on a high flame while
1/4 tsp
stirring constantly.
Salt: As per taste
NA 7. Simmer the heat and cook for
Red chilli powder: 1/4 tsp + 1/4 tsp another 15 minutes, while stirring
occasionally.
Garam masala: 1/8 tsp
8. Add the baked pakodas and boil
Turmeric powder: 1/4 tsp once again.
Kasoori methi powder: 1/2 tsp 9. Add crushed kasoori methi and
LUNCH
chopped coriander leaves, mix
Coriander leaves: 1 tbsp
them for a minute and serve hot
with rice or roti.

21
Grilled Mustard Fish NON-VEG
A staple of Bengal- Classic mustard fish minus the deep frying.

TOTAL
1460 kcal

PROTEIN: 140g

FAT: 100g

CARBS: 0g

INGREDIENTS COOKING STEPS

Rohu fish: 750 gm
1. Coat the fish pieces with the spices
60 MINS mentioned and set them aside for
Oil: 25 ml
half an hour (or lesser, if you don’t
Yellow mustard seeds: 80 gm have the time).

Garlic cloves: 8-10 pieces 2. Add around 5ml oil (from the 25ml
allowance) per 4-5 pieces and
Peppercorns: 1 tbsp cook until brown while putting the
SERVES 4 lid on.
Turmeric: 1 tbsp

Red chilli powder: 1 tsp or as 3. Alternatively, put it on grill mode in

the oven for 3-4 mins on each side
per taste (this method needs ZERO oil).

Coriander powder: 1 tbsp 4. Serve with your choice of rice (curd

rice goes quite well with it) and
HIGH PROTEIN, Salt: As per taste lemon-coriander-onion on the side.
LOW CARB, KETO

ROHU – THE FABULOUS FISH!

Also known as Carpo, rohu is chock-full of protein,
LUNCH, DINNER omega 3 fatty acids, and vitamins A, B and C. If you can,
eat rohu at least once a week!

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22
Moonglet
VEG
An Indian snack made from split moong dal
and assorted vegetables.

TOTAL
PROTEIN: 20g | FAT: 5g | CARBS: 60g
365 kcal

23
 COOKING STEPS
1. Take soaked moong dal and grind
it into a coarse paste.

2. Transfer the batter to a mixing

bowl.

3. Add salt, turmeric, chilli powder,

vegetables to the batter and
combine them well.

4. Now heat a non-stick pan and put

half of the oil on the pan.

5. While the pan is getting hot, add

eno to the batter and mix it gently.

6. Once the batter turns frothy, pour it

onto the pan.

7. Sprinkle chopped coriander and

beetroot julienne all over the
moonglet.

8. Cover and let it cook on a low

flame until the base turns golden.

9. Brush the leftover oil on it and flip

the moonglet. Let it cook for
another 3-4 minutes.

INGREDIENTS 10. When both the sides are golden,

take it out and serve with sauce or
Split moong dal, unsoaked: 80 gm chutney of your choice.
20 MINS
Rice flour: 20 gm

Oil: 5 gm

Corn: 15 gm

Capsicum: 30 gm
SERVES 1
Onion: 30 gm

Coriander: 10 gm

Beetroot: 30 gm

Eno: 3 gm
VEGAN,
GLUTEN-FREE, Salt: As per taste
HIGH PROTEIN
Water: As required

BREAKFAST

24
Cashewnut & Tofu Coconut Rice
VEG
Traditional South Indian coconut rice with tofu and cashews
added for protein.

TOTAL
569.4 kcal

PROTEIN: 17.7g

FAT: 31.4g

CARBS: 54g

COOKING STEPS
INGREDIENTS 1. Add oil/ghee to the pan.

Ghee: 10 gm 2. Fry the cashews till they turn

brown, take them out and keep
30 MINS Rice: 60 gm aside.
Coconut milk: 50 ml 3. In the same pan, add hing, curry
Asafoetida/hing: A pinch leaves and mustard seeds. Let
them sputter.
Veggies, of your choice: 100 gm
SERVES 1 4. Add the veggies such as bell
Mustard seeds: 5 gm peppers, beans and let them cook.

Curry leaves: 3-4 5. Add the coocnut milk and boiled

rice. Season it with salt and pepper
Cashewnut: 5 gm
6. Garnish with fried cashewnuts. You
VEGAN, Tofu: 150 gm may add green chillies according
GLUTEN-FREE, to taste. Use oil instead of ghee to
HIGH FAT, make it vegan.
HIGH CARB

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25
Egg Biryani NON-VEG

TOTAL
348.6 kcal

PROTEIN: 21.3g

FAT: 15.8g

CARBS: 30.3g

INGREDIENTS COOKING STEPS

Egg: 1 1. Start by boiling the eggs.
45 MINS
Egg whites: 4 2. Now heat the ghee and fry
the eggs with a bit of turmeric
Rice: 30 gm
and salt.
Curd: 20 gm
3. Remove the eggs from the
Ginger-garlic paste: 5 gm vessel, then add the bay leaf
and cinnamon. Fry the onions,
Black pepper powder: 5 gm tomatoes and ginger-garlic
SERVES 1 paste. Add the spices, black
Turmeric powder: 3 gm pepper powder and salt.
Coriander powder: 3 gm 4. Add the curd and stir for 4-5
Cumin powder: 3 gm minutes.

Onion: 50 gm 5. Add the rice and stir for

another 4-5 minutes.
Tomato: 40 gm
6. Now close the lid and let it
GLUTEN-FREE Chillies: 2 cook for 3 whistles.

Ghee: 10 gm 7. Mix the eggs with the rice and

serve with raita.
Bay leaf: 1

Biryani masala: 5 gm

Salt: As per taste

LUNCH, DINNER
Cinnamon: 1 piece

26
Sesame Brittle/Chikki
VEG
A popular winter dessert.

TOTAL

82 kcal

PROTEIN: 1.7g

FAT: 4.8g

CARBS: 8g

INGREDIENTS
Sesame seeds: 10 gm
10 MINS
Jaggery: 10 gm

COOKING STEPS SESAME – THE

BEAUTY SEED!
1. Roast sesame seeds in
SERVES 1 a pan. Sesame oil was used to
prolong beauty in ancient
2. Add grated jaggery and
Babylon. The seed contains B
heat it on low flame till
all the jaggery melts. complex vitamins that nourish
our hair, skin, and eyes!
3. Keep mixing till you get
VEGAN, a uniform mixture, the
GLUTEN-FREE, jaggery will turn into
HIGH CARB caramel, but make sure
it does not burn. Want more fun, scientific
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4. Transfer to a pan and
spread evenly with the Join the FITTR Facebook
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DESSERT 5. Cut into pieces before it
cools down.

27
Ros Omelette
NON-VEG
Goan style omelette in masala gravy.

TOTAL
606 kcal

PROTEIN: 20g

FAT: 54g

CARBS: 10g

INGREDIENTS COOKING STEPS

Eggs: 4 1. Heat oil in a non-stick pan, add bay
leaves, cinnamon, black
Tomatoes: 100 gm cardamoms and black peppercorns
35 MINS
Oil: 30 ml and sauté till fragrant.

Bay leaves: 2 2. Finely chop ginger, mash garlic

cloves and add both to the pan and
Cinnamon powder: 1 gm sauté for 2-3 minutes.

Black cardamoms: 0.5 gm 3. Roughly chop tomatoes and make a

Black peppercorns: 3 gm
SERVES 1
Ginger: 5 gm
Garlic cloves: 5 gm
Coriander powder: 10 gm
Red chilli powder: 2 gm
HIGH PROTEIN Turmeric powder: 1 gm
Garam masala powder: 2 gm
Bhuna masala: 30 gm
Tamarind paste: 3 gm
purée. Add to the pan and sauté for
3-4 minutes.
4. Add coriander powder, red chilli
powder, turmeric powder, garam
masala powder and mix it all well.
5. Add bhuna masala and sauté for ½
minute. Add 3-4 cups of water,
tamarind paste and mix. Allow the
gravy to come to a boil.
6. Break eggs into a bowl and whisk
well. With a teaspoon, drizzle the
whisked egg into the gravy and
cook for 1-2 minutes.

Fresh coriander leaves, finely 7. Add coriander leaves and mix.

BREAKFAST, Transfer into a serving bowl and
SNACK chopped: 20 gm serve hot.

28
Chole Masala
VEG
Spicy and tangy chole with gravy that goes well
with roti and rice both.

TOTAL
356.4 kcal

PROTEIN: 22.6g

FAT: 8g

CARBS: 48.5g

COOKING STEPS
INGREDIENTS
1. Add oil, onion, cumin and salt in
Oil: 10 ml heated oil.
50 MINS
Onion: 50 gm 2. Make a paste of the garlic, ginger,
cilantro, chillies and add to the pan
Garlic: 3 cloves with the onions.
Ginger paste: 1 tsp 3. Add the spices and stir with the paste.
Chillies: 2 4. Add pureed tomatoes, boiled
SERVES 2 chickpeas(soak chickpeas overnight
Cilantro: 1/4 cup
and cook in a cooker for 8-10 whistles).
Tomato: 50 gm Add water(around 150 ml).

Chole: 80 gm 5. Turn the flame to medium-low and

cook for 15-20 minutes.
Garam masala: 5 gm
VEGAN, 6. Add garam masala and once the
Turmeric: 2 gm curry thickens, switch off the flame.
GLUTEN-FREE
Add the lemon juice and serve hot.
Chilli powder: 2 gm

Coriander powder: 5 gm

Lemon juice: 2 tsp

LUNCH, DINNER Salt: As per taste

29
Matra-Pav
VEG
North Indian Street food - use the macros of lentils
for Matra i.e. White peas

TOTAL
301 kcal

PROTEIN: 19g

FAT: 1g

CARBS: 54g

COOKING STEPS
INGREDIENTS
1. Soak white peas overnight, drain the
Matra (white peas): 100 gm water and add 2 cups water and
pressure cook on high flame for
Mint Leaves: 3/4 cup 10mins, and then 20 mins on slow
60 MIN flame.
Black Cardamom, Cumin, Fennel
2. To make mint chutney, take all
seeds: 1 tsp each
ingredients, apart from white peas
Dry red chillies: 2 and grind them in a food processor.

Asafoetida/hing: A pinch 3. Add the chutney to white peas and

let it cook for few mins.
SERVES 2 Black Salt: As per taste
4. Garnish with chopped onions and
Black Pepper: 5 julliened ginger and lemon wedges.
Amchur Powder: 1/2 tsp 5. Serve with buttered kulcha/ pav
according to your carb macros.
Tamarind: 1 tbsp

Chaat Masala, red chilli powder,

NA Garam masala: 1/2 tsp each

MARVELLOUS MATRA
Pairing matra with any grain forms a
complete source of protein that contains
SNACK all 9 essential amino acids that the
human body cannot make by itself.

30
Chicken Tandoori
NON-VEG
A dish of roasted chicken marinated in yogurt
and generously spiced.

PROTEIN: 78.6g COOKING STEPS

1. For marination- In a bowl, add chicken,
TOTAL
FAT: 29.7g curd, red chilli powder, dhania powder,
617.7 kcal dry mango powder, garam masala
powder, black pepper powder, haldi,
CARBS: 9g lemon juice, ginger-garlic paste, salt,
and kasuri methi. Mix and marinate
well. Keep aside.

2. In a pan, heat oil, add marinated

INGREDIENTS chicken and roast on both sides.

Chicken: 300 gm 3. For the smoke, burn a piece of coal,

25 MINS
place it in the pan and add oil.
Curd: 90 gm
4. Cover the pan till the smoke settles.
Garam masala: 2 gm
5. Serve hot with chutney.
Dhania powder: 2 gm

Black pepper powder: 2 gm

SERVES 2
Dry mango powder: 1/1.5gm

Red chilli powder: 2 gm

Ginger garlic paste: 30 gm

Kasuri methi: 1 gm
HIGH PROTEIN
Lemon juice: 5 ml

Haldi: 2 gm

Salt: As per taste

LUNCH, DINNER Oil: 15 ml

31
 Did you know?
The traditional Indian diet is awesome!
Full of diverse ingredients, tastes and textures,
Indian food is wholesome and delicious. Here are
a few reasons why the Indian diet rocks:

1. Traditional Indian thalis serve small portions of different

dals & veggies along with rice, roti, and a sweet dish. This
complete meal includes most essential nutrients in the
right proportions!

2. Food combos like dal-rice and rajma-chawal are not only

delicious and filling, but also a good source of nutrients.

3. In moderation, cooking oils like mustard, peanut, coconut,

groundnut, and pure ghee are an incredible source of
good fats.

4. Spices like curry leaves, black pepper, turmeric, onion, and

garlic can help fight lifestyle diseases like high blood
pressure and diabetes.

PRO TIP:
If there’s one thing the Indian diet lacks, it’s sufficient
protein. Apart from meat and eggs, some good sources
of protein include tofu, lentils, legumes, and soya. Make
sure you’re getting enough protein in your diet!

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Join the FITTR Facebook group today!

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