Recipes

Only Fat and Protein content in measured. Rest is all carbs and that won’t
hurt. We just have to ensure we don’t

Breakfast
1. Regular
Egg White Boiled (2 minimum) + Omelet (Add two whole eggs + 1 chopped tomato of roughly
100 g (must add) + onion if you want) + three slices of bread

Protein: 8g + 8g + 10g (minimum protein content in tomato/100g) = 22 g

Fat : 30 g (from the yolk in omelet) + roughly 5 g from other sources = 35 g
Calories = 34 + 110 + 45 + 96 = 285 rounding to avoid underestimate = 330 calories

2. Oat Alternative (helps in cholesterol control)

100 to 150 g of Oats. Boil them in water, when semi boiled, add one medium cup of milk and let
them simmer for a while until they become a thick and pasty. Add one table spoon honey, no sugar.
High in fiber content, slow digesting starch keeps you filled for a longer period.

+ Add egg white if you feel like it. Will increase protein intake

Protein: 17 g ( oats have 10 -17 % Protein) + 3 g (almost 100 ml milk ) = 20 g

Fat: 7 g + 3 g (from milk) = 10 g
Calories: 380 + 44 = 450 calories

3. Cheesy Alternative (Requires a bit of creativity)

Chop one small onion and slice 1 medium sized tomato in circular fashion + Slice in circular
fashion two boiled eggs and remove yolk.
Fine chop a small cucumber.
Take two slices of large brawn bread and sprinkle the chopped onion on them. Then place the
sliced egg and tomatoes (be creative with the pattern). Add cheese strips (preferably homemade
paneer but that is difficult to find) and then add 1 teaspoon of butter and place each bread one by
one with some lid on them. Let the cheese melt on it. And grasp the content under it.
Alterantively you can use Qeema if available etc etc.
Calories not counted as this can be protein intensive as per your need. You can add more egg
whites to increase protein. Cheese is a good source of protein and healthy fats. However don’t over
use it lest you over do fat portion.

Protein: 15 g (25g per 100g of cheese, obviously you’ll use less) + 8g(eggs)+ 10g (tom) = 33 g
Fat: 25 g (from cheese)
Calories: 350 + 100 + 34 = 480 calories ( if you use less cheese and more eggs, that’s better)

4. Banana Republic (Liquid Only/ Saath me baaki khanay marnay na lug

jana)
Boiled and softened Oats + One sliced Banana + 1 tablespoon Honey + Milk one cup + One
spoon peanut butter
Shake it till you make it juicer/shaker!