👨 3 eggs + 2 egg whites, 2 whole wheat toast, 1 cup sautéed vegetables
👩 2 eggs + 1 egg white, 1 whole wheat toast, ¾ cup sautéed vegetables
Recipe: Whisk eggs with chopped onion, tomato, spinach, green chili. Cook with minimal oil (1 tsp). Season with turmeric, salt, pepper. Serve with toasted whole wheat bread.
👨 400 kcal | 32g protein | 28g carbs | 15g fat
👩 280 kcal | 22g protein | 18g carbs | 10g fat
👨 3 medium chillas (60g moong dal), 2 tbsp mint chutney
👩 2 medium chillas (40g moong dal), 1 tbsp mint chutney
Recipe: Soak moong dal for 4 hours. Grind to smooth batter with ginger, green chili, salt. Cook on non-stick pan. Serve with fresh mint-coriander chutney.
👨 380 kcal | 28g protein | 40g carbs | 10g fat
👩 250 kcal | 18g protein | 28g carbs | 6g fat
👨 3 chillas (45g besan), mixed vegetables, 1 boiled egg
👩 2 chillas (30g besan), mixed vegetables
Recipe: Mix besan with water, chopped vegetables, spices. Cook thin pancakes on pan. Serve males with 1 boiled egg for extra protein.
👨 420 kcal | 30g protein | 35g carbs | 12g fat
👩 280 kcal | 18g protein | 28g carbs | 8g fat
👨 1.5 cups cooked quinoa (60g dry), vegetables, 10 almonds
👩 1 cup cooked quinoa (40g dry), vegetables, 6 almonds
Recipe: Roast quinoa lightly. Cook with onions, curry leaves, mustard seeds, vegetables. Season with turmeric, salt. Garnish with chopped almonds.
👨 390 kcal | 18g protein | 45g carbs | 12g fat
👩 260 kcal | 12g protein | 30g carbs | 8g fat
👨 3 whole eggs, mixed vegetables, 2 multigrain bread slices
👩 2 whole eggs, mixed vegetables, 1 multigrain bread slice
Recipe: Scramble eggs with diced onions, tomatoes, bell peppers. Season with herbs, salt, pepper. Toast multigrain bread. Serve together.
👨 410 kcal | 28g protein | 30g carbs | 16g fat
👩 290 kcal | 20g protein | 20g carbs | 12g fat
👨 3 tbsp chia seeds, 1 scoop whey protein, mixed nuts
👩 2 tbsp chia seeds, ½ scoop whey protein, mixed nuts
Recipe: Soak chia seeds in almond milk overnight. Mix with protein powder, vanilla. Top with chopped almonds, walnuts. Refrigerate until thick.
👨 380 kcal | 30g protein | 25g carbs | 15g fat
👩 260 kcal | 20g protein | 18g carbs | 10g fat
👨 150g paneer, mixed vegetables, 2 whole wheat rotis
👩 100g paneer, mixed vegetables, 1 whole wheat roti
Recipe: Crumble paneer. Sauté with onions, tomatoes, capsicum, green chilies. Season with turmeric, red chili powder, garam masala. Serve with fresh rotis.
👨 450 kcal | 30g protein | 40g carbs | 18g fat
👩 300 kcal | 20g protein | 25g carbs | 12g fat
👨 1.5 cups cooked oats (75g dry), mixed vegetables
👩 1 cup cooked oats (50g dry), mixed vegetables
Recipe: Dry roast oats. Cook with onions, carrots, beans, curry leaves, mustard seeds. Season with salt, turmeric. Add protein powder if desired.
👨 360 kcal | 20g protein | 50g carbs | 8g fat
👩 250 kcal | 14g protein | 35g carbs | 6g fat
👨 1 cup spinach, 1 scoop protein powder, ¼ cup granola, berries
👩 ½ cup spinach, ½ scoop protein powder, 2 tbsp granola, berries
Recipe: Blend spinach, protein powder, banana, almond milk. Pour into bowl. Top with granola, fresh berries, chia seeds.
👨 350 kcal | 25g protein | 35g carbs | 10g fat
👩 250 kcal | 18g protein | 25g carbs | 7g fat
👨 3 pancakes (150g cottage cheese, 2 eggs), fresh berries
👩 2 pancakes (100g cottage cheese, 1 egg), fresh berries
Recipe: Blend cottage cheese, eggs, small amount of flour. Cook as pancakes on non-stick pan. Serve with fresh berries and a drizzle of honey.
👨 370 kcal | 28g protein | 30g carbs | 12g fat
👩 260 kcal | 20g protein | 22g carbs | 8g fat
👨 1.5 cups poha (90g dry), 100g paneer cubes, mixed nuts
👩 1 cup poha (60g dry), 75g paneer cubes, mixed nuts
Recipe: Wash and drain poha. Cook with onions, tomatoes, curry leaves, turmeric. Add paneer cubes and nuts. Garnish with coriander and lemon.
👨 400 kcal | 22g protein | 45g carbs | 12g fat
👩 280 kcal | 16g protein | 32g carbs | 8g fat
👨 3 scrambled eggs, 2 multigrain bread slices, vegetables
👩 2 scrambled eggs, 1 multigrain bread slice, vegetables
Recipe: Scramble eggs with vegetables. Toast multigrain bread. Layer with lettuce, tomato, cucumber. Make sandwich with egg filling.
👨 420 kcal | 30g protein | 32g carbs | 14g fat
👩 290 kcal | 20g protein | 20g carbs | 10g fat
👨 2 dosas (120g batter), 1 cup sambar, 2 tbsp coconut chutney
👩 1 dosa (60g batter), ½ cup sambar, 1 tbsp coconut chutney
Recipe: Make dosas with fermented batter. Prepare sambar with lentils and vegetables. Serve hot with coconut chutney and sambar.
👨 390 kcal | 25g protein | 48g carbs | 8g fat
👩 270 kcal | 18g protein | 32g carbs | 6g fat
👨 150g tofu scrambled, mixed vegetables, 1 bread slice
👩 100g tofu scrambled, mixed vegetables, ½ bread slice
Recipe: Crumble tofu and sauté with turmeric, nutritional yeast, vegetables. Season with herbs and spices. Serve with toasted bread.
👨 380 kcal | 28g protein | 25g carbs | 15g fat
👩 260 kcal | 20g protein | 18g carbs | 10g fat
👨 2 stuffed parathas (dal/paneer filling), ½ cup fresh curd
👩 1 stuffed paratha (dal/paneer filling), ¼ cup fresh curd
Recipe: Make parathas with dal or paneer filling. Cook on tawa with minimal oil. Serve hot with fresh curd and pickle.
👨 430 kcal | 26g protein | 42g carbs | 14g fat
👩 290 kcal | 18g protein | 28g carbs | 10g fat