👨 ¾ cup Greek yogurt, 1 tbsp mixed seeds
👩 ½ cup Greek yogurt, 1 tsp mixed seeds
Recipe: Mix Greek yogurt with chia, flax, pumpkin seeds. Add cinnamon.
👨 200 kcal | 16g protein | 12g carbs | 8g fat
👩 130 kcal | 10g protein | 8g carbs | 4g fat
👨 1 cup roasted chickpeas with spices
👩 ¾ cup roasted chickpeas with spices
Recipe: Roast boiled chickpeas with chili powder, turmeric, chaat masala, salt.
👨 220 kcal | 12g protein | 35g carbs | 4g fat
👩 165 kcal | 9g protein | 26g carbs | 3g fat
👨 100g grilled paneer with vegetables
👩 75g grilled paneer with vegetables
Recipe: Marinate paneer in yogurt and spices. Grill with bell peppers, onions.
👨 200 kcal | 18g protein | 8g carbs | 10g fat
👩 150 kcal | 14g protein | 6g carbs | 8g fat
👨 1.5 cups mixed sprouts with lemon dressing
👩 1 cup mixed sprouts with lemon dressing
Recipe: Mix sprouted moong, chana with cucumber, tomato, lemon, chaat masala.
👨 180 kcal | 12g protein | 25g carbs | 3g fat
👩 120 kcal | 8g protein | 18g carbs | 2g fat
👨 2 boiled eggs with cucumber salad
👩 1 boiled egg with cucumber salad
Recipe: Hard boil eggs. Prepare fresh salad with cucumber, tomato, lemon.
👨 180 kcal | 14g protein | 6g carbs | 10g fat
👩 120 kcal | 8g protein | 4g carbs | 6g fat
👨 30g mixed nuts (almonds, walnuts, seeds)
👩 20g mixed nuts and seeds
Recipe: Mix raw almonds, walnuts, pumpkin seeds. Light roast with salt.
👨 190 kcal | 7g protein | 6g carbs | 16g fat
👩 125 kcal | 5g protein | 4g carbs | 11g fat
👨 1.5 cups almond milk, 1 scoop whey protein
👩 1 cup almond milk, ½ scoop whey protein
Recipe: Blend almond milk, protein powder, berries, ice. Add stevia if needed.
👨 280 kcal | 25g protein | 30g carbs | 6g fat
👩 180 kcal | 14g protein | 18g carbs | 4g fat
👨 2 cups veggie sticks, 3 tbsp hummus
👩 1.5 cups veggie sticks, 2 tbsp hummus
Recipe: Cut cucumber, carrots, bell peppers. Serve with homemade hummus.
👨 180 kcal | 7g protein | 18g carbs | 9g fat
👩 120 kcal | 5g protein | 12g carbs | 6g fat
👨 1 cup roasted soya chunks (30g dry)
👩 ¾ cup roasted soya chunks (20g dry)
Recipe: Soak soya chunks. Roast with turmeric, chili powder until crispy.
👨 220 kcal | 22g protein | 20g carbs | 4g fat
👩 150 kcal | 15g protein | 14g carbs | 3g fat
👨 1 cup mixed fruits, 2 tsp mixed seeds
👩 ¾ cup mixed fruits, 1 tsp mixed seeds
Recipe: Cut seasonal fruits. Sprinkle chia seeds, sunflower seeds for protein.
👨 170 kcal | 6g protein | 32g carbs | 4g fat
👩 120 kcal | 4g protein | 22g carbs | 3g fat
👨 ¾ cup cottage cheese, ½ cup berries
👩 ½ cup cottage cheese, ¼ cup berries
Recipe: Mix cottage cheese with fresh strawberries, blueberries, cinnamon.
👨 190 kcal | 18g protein | 14g carbs | 6g fat
👩 130 kcal | 12g protein | 10g carbs | 4g fat
👨 2 cups roasted makhana with spices
👩 1.5 cups roasted makhana with spices
Recipe: Dry roast makhana. Toss with turmeric, pepper, chaat masala, salt.
👨 210 kcal | 10g protein | 30g carbs | 6g fat
👩 160 kcal | 8g protein | 22g carbs | 4g fat
👨 3 balls (oats + protein + nuts)
👩 2 balls (oats + protein + nuts)
Recipe: Mix oats, protein powder, almond butter, dates. Form balls, refrigerate.
👨 200 kcal | 15g protein | 20g carbs | 8g fat
👩 135 kcal | 10g protein | 14g carbs | 5g fat
👨 ¼ cup roasted chana dal with spices
👩 3 tbsp roasted chana dal with spices
Recipe: Dry roast chana dal until golden. Season with turmeric, chili, salt.
👨 185 kcal | 11g protein | 25g carbs | 3g fat
👩 140 kcal | 8g protein | 19g carbs | 2g fat
👨 1 cup green tea, 12 raw almonds
👩 1 cup green tea, 8 raw almonds
Recipe: Brew green tea. Eat soaked, peeled almonds for antioxidants and healthy fats.
👨 170 kcal | 6g protein | 4g carbs | 15g fat
👩 115 kcal | 4g protein | 3g carbs | 10g fat