Desi Khana with a healthy quotient 
7 days meal plan  
 
by  
 
Akanksha Gupta 
 
All rights reserved
Instagram : bananabreadtoburpees
 Disclaimer 
The ideas and recipes expressed in my ebook ‘Desi Khaana with a healthy quotient’ are for
general information purposes only. It does not render any medical or nutritional advice. These
recipes are not tailored to suit personal needs, and not formulated to suit any nutrient
deficiencies, allergies or a related health problem. Akanksha Gupta makes no warranties as to
the accuracy or usefulness of any recipes, or other information contained in this ebook. It is a
recipe ebook and a 7-days meal plan. It is just a guideline which is an outcome of personal
experience and scientific literature.
Accordingly, the information and material of this ebook is Copyright © 2018 by Akanksha Gupta.
All rights reserved. No part of this publication may be reproduced, distributed, or transmitted in
any form or by any means, including photocopying, recording, or other electronic or mechanical
methods, without the prior written permission of the publisher.

Acknowledgements 
This 7 days meal plan is a culmination of my personal experiences, things that I have learned
while watching my mother cook since I was a young girl and all that I have learned while
studying here in the US. This ebook would not have been complete without my husband,
Nishit’s, ideas and unconditional love and support. I also want to thank all of YOU who
connected with me on Instagram and encouraged me to write this ebook. Thank you :)

Before we begin 
Before we begin, I wanted to emphasize again that I do not believe in counting calories, macros
or weigh my food. I believe in nourishing myself with wholesome foods. As a person who has
suffered from a very bad relationship with food, labeling a meal with numbers trigger some bad
past characteristics in me which are not healthy for my well-being. So, none of the recipes in the
ebook contain any macro information.
I do not believe in restrictions, which is why you will find that I have breakfast, lunch, dinner,
pre-workout, post-workout, two snacks and a dessert every single day. I have included the
same format in this ebook, but if you are someone who is not as hungry as I am, please feel
free to skip a snack. The meal plan is JUST a guideline, so please suit yourself accordingly. I
have also included some of my personal favorites at the end of the ebook. If you feel like you
indulged way too much on weekends or had a big cheat day, don’t punish yourself and move
on! Start eating normally the next day and forgive yourself. You are only human.
Anyway, I hope you enjoy the recipes just as much as I do! :) Let’s begin!
 About me 
I am 27, Indian woman, a wife, an
engineering graduate student at
Pennsylvania state university and a
fitness enthusiast since Jan 2017. I
have documented my fitness
journey on Instagram. (username:
bananabreadtoburpees) I love
making healthy recipes of the foods
that I are considered unhealthy. I
am a strong supporter of women
encouraging women, which is the
reason why I am bringing this
ebook to you. 

My passion 
With bananabreadtoburpees I want
to emphasize that FOOD is FUEL
for your workout. Food is thy
medicine. Food is supposed to fuel
you through your day. The food
choices you make throughout the
day dictate your mood, energy and
your attitude for the day! So, make
sure you know what you are putting
in your body. Also, I have been
asked this multiple times- what diet should I follow after a big ‘cheat meal?’ or “do I have a cheat
meal?’ . Honestly, I do not believe in cheat meals. I like to treat myself every day and I am
passionate about desserts! And no, you do not have to starve/diet or run on the treadmill to burn
the calories you ate. Leave this mindset for good, because when your mind feels in sync with
your body, MAGIC happens! Mindset is everything! :)

My mantra 
Make food your friend, not your enemy and you see how you bloom!
My 3 non-negotiable rules related to eating 
1. Start your mornings with a tall glass of warm water with lemon/ apple cider
vinegar (1 tbs)
2. Sit down, keep your phone away and just relax when you eat your meals. Make
sure you chew your food.
3. Have a glass of warm water/hot tea after 15-20 mins of your meals. It promotes
healthy digestion.

Day 1 - Monday 
Breakfast: Overnight protein oats
Prep time: 5 mins

Wait time: 5-6 hours

Servings: 1

INGREDIENTS:

1. ¼ cup oats
2. 5-6 almonds
3. 2-3 walnuts
4. 1 tbs chia seeds
5. 1 tbs hemp seeds
6. 1 tbs ground flax seeds
7. ½ cup dairy/non-dairy milk
8. ½ banana
9. Handful of mixed berries/any fruits you love

INSTRUCTIONS:

1. Mash the banana in a bowl and add oats, almonds, walnuts, chia seeds, hemp
seeds, ground flax seeds to it. Cover the ingredients with milk. Stir well to make
sure chia seeds do not form lumps. Keep it overnight.
 2. Microwave the bowl for 1 min in the morning. Top it with fresh fruits such banana,
handful of berries, coconut crisps etc.

NOTE: Don’t stress if you do not have chia and hemp seeds, just add whatever you do have!

Snack 1: Apple slices with peanut butter and cinnamon

Prep time: 5 mins

Servings: 1

INGREDIENTS:

1. 1 medium apple
2. 1 tbs nut butter
3. Pinch of cinnamon

INSTRUCTIONS:

1. Enjoy slices of an apple with some nut

butter and cinnamon for a filling
morning snack.

Lunch: Sweet potato lentil curry, brown rice/chapati, baby

carrots, cucumbers (Note: sweet potatoes can be replaced with
other seasonal veggies)
Prep time: 15 mins

Cooking time: 30 mins

Servings: 2

INGREDIENTS:

1. 2 tbsp coconut oil

2. 1 tsp cumin seeds
3. 1 tsp mustard seeds
 4. 1 tbsp medium curry powder
5. 1.5 tsp turmeric powder
6. 1 tsp red chili powder
7. ½ cup red lentil
8. 2 medium sweet potatoes (I leave the skin on for the extra boost of fiber) cut
into chunks
9. 2-3 medium chopped tomato
10. ½ cup chickpeas (canned or boiled)
11. 2-3 green onion shoots chopped
12. Fresh coriander to garnish (optional)
13. 1 chopped green chili to garnish (optional)
14. 2 ½ cups vegetable stock/ water

INSTRUCTIONS:

1. In an instant pot or
pressure cooker, boil
the red lentils until
soft. Also chop the
sweet potatoes into
small chunks and set
aside.
2. Heat the oil in a large
pan, sauté cumin and
mustard seeds and
add vegetable stock
or water. Add in the
chopped tomatoes
and sauté for 5 mins. Now add the sweet potatoes chunks and boiled lentils.
Add the curry powder, turmeric powder and red chili powder and mix well.
Cover the pan and let it simmer for about 20 mins on medium flame until the
sweet potatoes are tender.
3. Add the chickpeas, green onions then cook for another 5 mins.
4. Garnish with coriander and green chili to serve.
You can enjoy this curry with brown rice (can be made in instant pot/pressure cooker),
quinoa, or a chapati (indian flat bread). Enjoy your lunch with fresh baby carrots,
cucumbers, or any fresh salad that you love.

Snack 2: Handful of candied mixed nuts and an orange

Prep time: 5 mins

Bake time: 10-15 mins

Servings: 6

INGREDIENTS:

1. 2 tbs nut butter

(peanut/almond)
2. 2 tbs raw honey/maple syrup
3. 1 cup almonds
4. 1 cup walnuts
5. 1 cup cashews
6. Pinch of sea salt

INSTRUCTIONS:

1. Mix peanut butter/almond butter and honey and a pinch of sea salt to make it a
smooth paste.
2. Add almonds, walnuts, cashews in a bowl and add the prepared mix to the nuts
and gently mix to ensure that the nuts are uniformly coated.
3. Spread the nuts on a parchment sheet in a baking tray and bake at 350F /180C
for 10-15 mins, stirring halfway.

Pre workout: Banana

Post workout: Green protein smoothie

Prep time: 5 mins

Servings: 1
INGREDIENTS:

1. 1 cup washed spinach (organic

preferably)
2. 1 banana
3. ¼ cup mixed berries (or grapes)
4. 2 scoops protein powder
5. ½ cup dairy/non-dairy milk
6. 1 tbs nut butter
7. ½ cup water
8. 1 tbs chia and hemp seeds to top

INSTRUCTIONS:

1. Blend everything in a high power blender until smooth.

2. Top your big glass of green goodness with some chia and hemp seeds for added
Omega-3s and enjoy!

Dinner: Buddha bowl with cauliflower rice/quinoa, baked sweet

potatoes, bell peppers, sautéed beans, boiled beets/broccoli,
cucumbers, (optional: baked tofu/paneer)

Baked sweet potatoes preparation:

Prep time: 5 mins

Bake time: 45 mins

Servings: 4

INGREDIENTS:

1. 1 medium sweet potato

2. 1 tbs coconut oil
3. 1 tsp cinnamon
4. ½ tsp ground black pepper
INSTRUCTIONS:

1. Slice up a sweet potato into ½ inch thin slices and set it aside.
2. Mix coconut oil (melted), cinnamon and black pepper.
3. Generously coat the sweet potatoes with the oil and spread the slices on a
parchment sheet in a baking tray.
4. Bake these at 350F/180C for 45 mins, flipping the slices once halfway.

Tri-Colored cauliflower rice preparation:

Prep time: 10 mins

Cook time: 15 mins

Servings: 4

INGREDIENTS:

1. 3-4 medium cauliflower florets

2. 8-10 baby carrots
3. 8-10 french beans
4. ½ tbs coconut oil
5. 1 tsp cumin seeds
6. ½ tsp turmeric powder
7. ½ tsp ground black pepper
8. Salt to taste

INSTRUCTIONS:

1. Take cauliflower florets in a food processor and just pulse it until the end product
resembles small grains of rice. Set it aside in a bowl.
2. In a pan, heat coconut oil on medium, add cumin seeds. When the seeds start to
sputter, add the cauliflower rice and mix well.
3. Pulse baby carrots and french beans in the food processor until grain-like
consistency and add it to the cauliflower rice and mix well.
4. Add salt, turmeric powder, ground black peppers and stir for 5-10 mins until
cooked.
Veggies quinoa preparation:
Prep time: 10 mins

Wait time: 25 mins

Servings: 4

INGREDIENTS:

1. 1 cup quinoa (washed and drained)

2. 1 cup mixed veggies (chopped carrots, red onions, broccoli, celery) with
edamame beans/sweet peas/sweet corn
3. ½ tbs coconut oil
4. 2 ½ cups vegetable broth/water

INSTRUCTIONS:

1. Rinse quinoa in cold water, drain and set aside.

2. Add coconut oil in a saucepan and add the chopped veggies when oil turns hot.
Saute the veggies until onions caramelize.
3. Add water/vegetable broth to the saucepan at high and bring to boil.
4. Bring the heat to medium, add salt to taste and add quinoa. Cover it with a lid
and cook for 15-20 minutes. Serve hot.

Baked tofu/paneer preparation:

Prep time: 5 mins

Cook time: 10 mins

Servings: 2

INGREDIENTS:

1. 12-16 small paneer/tofu dry pieces

2. 1 tbs ghee or coconut oil
3. Salt to taste
INSTRUCTIONS:

1. Heat ghee or coconut oil on medium. Add paneer or tofu pieces to the pan and
saute till the sides turn golden.
2. Add salt to taste.

Sauteed beans preparation:

Prep time: 5 mins

Cook time: 10 mins

Servings: 2

INGREDIENTS:

1. 12-16 french beans (chopped into 2 inch pieces)

2. ½ tbs ghee or coconut oil
3. 1 tsp cumin seeds (optional)
4. ½ tsp ground black pepper (optional)
5. Salt to taste

INSTRUCTIONS:

1. Heat ghee or coconut oil on high. Add cumin seeds when the oil turns hot. Add
beans to it and saute for 4-5 mins on high.
2. Add ground black peppers and salt to taste.

Buddha bowl preparation:

Prep time: 5 mins

Servings: 1

INSTRUCTIONS:

1. Add the sweet potatoes, cauliflower rice/quinoa, beans to a bowl. Add some
chopped bell peppers, cucumbers, broccoli and more veggies that brings you joy!
 Add mixed herbs seasoning. You can also sprinkle some nutritional yeast if you
have some handy. Enjoy!

Dessert: Protein bliss ball

Prep time: 30 mins

Servings: 20-24 medium sized balls

You will need:

INGREDIENTS:

1. 1 cup blanched almond flour

2. 1/4 cup coconut flour
3. 3 tbs chia seeds
4. 2 tbs hemp seeds
5. 2 tbs pumpkin seeds
6. 7 large pitted medjool dates (khajoor)
7. 8 medium sized dried fig (anjeer)
8. 2 tbs cacao powder (I use tropeaka)
9. 3 tsp cinnamon powder (balances blood sugar and hormones)
10. 1 ½ tbs maca powder (balances hormones)
11. 2 tbs goji berry powder (optional)

INSTRUCTIONS:

1. Blend dates and figs in a food processor until soft gooey mix is obtained. Add
two three drops of water to obtain a paste-like consistency. Figs and dates act
as natural sweeteners and binding agents.
2. Add all the dry ingredients to a large bowl and mix well.
3. Mix the paste to the dry ingredients, I use my hands to mix it evenly.
4. Roll into balls of your desired size.
5. Refrigerate in an air-tight container. These balls are great for almost a month
to a month and a half!
Day 2 - Tuesday 
Breakfast: Quinoa/Daliya upma, cup of black/green tea
Prep time: 10 mins

Cook time: 25 mins

Servings: 2

INGREDIENTS:

1. 1 cup quinoa/ porridge (daliya) (rinsed and drained)

2. 1 tsp mustard seeds
3. 4-5 curry leaves (kari patta)
4. ½ tbs coconut oil
5. 2 tsp split black gram (urad daal)
6. 2 tsp split bengal gram (chana daal)
7. 1 inch ginger (finely grated)
8. 1 medium green chili (finely chopped)
9. ¼ medium red onion (finely chopped)
10. 6-8 baby carrots (chopped - I usually pulse them in a blender)
11. ½ medium pepper (finely chopped)
12. 2 cups water/vegetable broth

INSTRUCTIONS:

1. Rinse quinoa in cold

water, drain and set
aside.
2. Add coconut oil in a
saucepan on high. Add
split black gram and
bengal gram when the oil
turns hot. Saute until both
turn golden. Now add
curry leaves, ginger, chili
and mustard seeds. When
 the seeds start sputtering, add the chopped veggies. Saute the veggies until
onions caramelize.
3. Add quinoa and cook for 2-3 mins.
4. Add water/vegetable broth to the saucepan at high and bring to boil.
5. Bring the heat to medium to low, add salt to taste. Cover it with a lid and cook for
15-20 minutes. Serve hot.

Snack 1: Greek yogurt with fresh fruits/granola

Granola preparation (Can be saved for weeks in an airtight container outside or
months in a refrigerator):
Prep time: 5 mins

Cook time: 25 mins

Servings: 12

INGREDIENTS:

1. 3 cups oats
2. 1 cup quinoa
3. 1 ½ cup raw nuts
and seeds (I used
almonds, pecans,
pumpkin seeds,
4. 1 tsp sea salt
5. ½ tsp cinnamon
6. ½ cup nut butter
7. ½ cup maple syrup/honey
8. ¼ cup coconut oil
9. 1 tsp vanilla extract
10. ⅔ cup dried fruit, chopped if large (I used dried cranberries)
11. ½ cup chocolate chips or coconut flakes (optional)

INSTRUCTIONS:

1. Preheat oven to 350F/180C.

 2. Line a large, rimmed baking tray with parchment paper. In a large mixing bowl,
combine oats, quinoa, nuts and seeds, salt and cinnamon. Stir to blend.
3. Pour in the nut butter, oil, maple syrup/honey and vanilla extract. Mix well to
ensure the oats and nuts are lightly coated. Pour the granola onto your prepared
pan and use a large spoon to spread it in an even layer. Bake until golden-brown,
about 21-25 minutes, stirring halfway. The granola will further crisp up as it cools.
4. Let the granola cool down completely, before breaking it into pieces. Add the
dried fruit and optional add-ins. Store the granola in an airtight container at room
temperature for 1 to 2 weeks, or in a sealed freezer bag in the freezer for up to 3
months.

Greek yogurt bowl preparation:

1. Add 3-4 tbs of greek yogurt and add 1-2 tbs granola and fresh fruits like
blueberries, apples, banana etc for a satisfying snack.

Lunch: Cauliflower and green peppers sabzi with chapati, baby

carrots, fresh salad, cucumber

Prep time: 15 mins

Cook time: 15 mins

Servings: 2

INGREDIENTS:

1. 2 tbs coconut oil

2. 1 tsp cumin seeds
3. ½ cup onion (chopped)
4. 1 tsp freshly grated ginger
5. 1 tsp freshly grated garlic
6. 1 green chili (finely chopped)
7. 2 ½ cups cauliflower florets (gobi)
8. 1 cup bell pepper (chopped)
9. ½ cup tomato (chopped)
 10. ¼ tsp turmeric powder
11. 1 tsp red chili powder
12. Salt to taste
13. ½ tsp garam masala

INSTRUCTIONS:
1. To a large pan, add the oil and heat it on high. When the oil turns hot, add grated
ginger and garlic. Saute until the mix turns golden. Now add cumin seeds. When
the seeds start to sputter, add in chopped onions. Cook the onions till it they
become translucent.
2. Add cauliflower florets, capsicum, tomatoes and salt to the pan. Mix well and
keep stirring for ~ 5-8 mins.
3. When the veggies starts to become soft, add turmeric powder and red chili
powder and mix well. Cover the pan with a lid and cook until cauliflower is
cooked and becomes tender. Stir 2-3 times to make sure it does not stick to the
bottom of the pan.
4. Add garam masala and mix well. Serve hot.

Snack 2: Bell peppers and hummus

Hummus preparation:
Prep time: 5 mins

Cook time: 25 mins

Servings: 10

INGREDIENTS:

1. 1 ½ cup cooked chickpeas

2. ¼ cup fresh lemon juice (1 large
lemon)
3. 1 small garlic clove, minced
4. 2 tbs extra-virgin olive oil, plus more for serving
5. ½ tsp ground cumin
6. Salt to taste
7. 2-3 tbs water
8. Dash of ground red pepper powder (to serve)
INSTRUCTIONS:
1. Remove the skins of boiled chickpeas and set it aside.
2. Add lemon juice, minced garlic, olive oil, cumin and salt to the blender and blend
until smooth.
3. Add chickpeas to the blender and blend. Add water for the desired consistency
and serve it with a dash of ground red pepper on top.

Slice up a bell pepper/carrots/cucumbers or whatever veggies you have handy and enjoy it with
a tbs of hummus on the side.

Pre workout: Apple/Orange

Post workout: Protein shake

Add a scoop or recommended serving of your protein powder and enjoy it with
milk/water.

Dinner: Beans salad with fresh veggies and nuts

Prep time: 30 mins

Cook time: 5 mins

Servings: 2

INGREDIENTS:
1. 1 ¼ cup cooked garbanzo beans
(chole)
2. 1 ¼ can black beans (rajma)
These can be substituted with black eyed
peas (ramaas fali/ lobhiya)
3. 1 cup chopped tomatoes
4. ½ cup chopped red onion
5. ¼ cup chopped fresh coriander
6. ¼ cup chopped fresh mint (optional)
7. 1 lemon (juiced)
8. ½ tsp salt
9. Freshly ground black pepper
10. 2 garlic cloves minced
INSTRUCTIONS:

1. I​n a large bowl, combine the beans, tomatoes, garlic, onion, coriander, and mint.
2. Add lemon juice, add salt and black peppers and mix it evenly.
3. Add a handful of walnuts and almonds if you like.
Enjoy the bean salad with a side of lemon tea :)

Dessert: Dates with peanut butter and seeds

Prep time: 10 mins

Servings: 6

INGREDIENTS:

1. 10 dates
2. 10 tsp peanut/ nut butter
3. Optional toppings (chia seeds, cinnamon,
pomegranate seeds (anaar), crushed
walnuts)

INSTRUCTIONS:

1. Remove the pits from the dates. Make sure you keep one side of the date intact.
2. Add a tsp of peanut butter to each date and toppings that you love.
3. Store the remaining in an airtight container in a refrigerator.

Enjoy a piece of this stuffed date as a dessert!

Day 3 - Wednesday 
Breakfast: Poha (savory Indian flattened rice) and a cup of chai
Prep time: 10 mins

Cook time: 15 mins

Servings: 2

INGREDIENTS:

1. 2 cups poha (flattened

rice)
2. 1 tbsp. coconut oil
3. 1 tsp mustard seeds
4. 5 to 6 curry leaves
5. 2 green chillies
(optional)
6. 1 medium onion (finely
chopped)
7. ¼ cup unsalted peanuts
(skins removed)
8. ¼ cup sweet peas
9. 1 tsp turmeric powder
10. 2 tbs lime juiced
11. Salt to taste
12. Dash of sugar
13. Chopped coriander to garnish (optional)

INSTRUCTIONS:

1. Wash the poha in a sieve and keep aside to drain. Depending on the poha
quality you might need very little time for washing, especially for paper poha.
Make sure all the water is drained from the poha to prevent it from forming lumps
later.
2. Heat the oil in a pan on a medium flame. Add the mustard seeds, curry leaves,
and green chilies when the oil turns hot. When mustard seed starts sputtering,
add the onion. Saute onions until translucent.
3. Add the peanuts and sweet peas at this point and cook for 2-3 minutes, stirring
frequently. Add turmeric powder and sugar and mix well.
 4. Add poha and blend all ingredients. Cook for another minute. Turn off the flame.
Pour lime juice over the poha and mix well. Garnish with chopped coriander and
serve while hot.

Snack 1: Sweet potato flourless protein brownie

Prep time: 10 mins

Cook time: 20 mins

Servings: 10

INGREDIENTS:

1. 1 cup mashed sweet potato

2. ½ cup nut butter (almond butter
tastes the best!)
3. 2 tbs pure honey or maple syrup
4. ¼ cup cocoa powder
5. Handful of chocolate chips (optional)
6. ½ tbs coconut oil for greasing the pan

INSTRUCTIONS:

1. To mash the sweet potato, peel off

the skin, cut into small cubes and blend it in a blender.
2. Preheat the oven the 350F/180C, grease a cake pan or loaf pan with coconut oil
and set it aside.
3. In a small microwave-safe bowl, add the nut butter and maple syrup and
microwave for 2 mins to melt.
4. In a large bowl, add the mashed sweet potato, paste of nut butter and maple
syrup and cocoa powder and mix well. Add chocolate chips, if using, and stir
them.
5. Pour the mixture into the greased pan and bake for ~20 mins or until cooked
through. Put a toothpick in the center of the loaf to ensure it comes out clean as
an indication of a cooked brownie.
6. Allow the brownies to cool completely before slicing into pieces.
Lunch: Chana masala, chapati/rice/quinoa and fresh veggies
(carrots, cucumbers, onions, bell peppers, beets)
Chana masala preparation:
Prep time: 15 mins

Cook time: 30 mins

Servings: 4

INGREDIENTS:

1. 1 tbs coconut oil

2. 2 tsp cumin seeds
3. ⅛ tsp asafoetida (hing powder)
4. 1 small cinnamon stick
5. 2-3 bay leaves
6. 2 medium onions (peeled)
7. 5 medium
tomatoes
8. 1 clove garlic
9. 1 inch ginger
10. 1 small green
chili
11. ½ medium
lemon (juiced)
12. 4 cups boiled / 2
cans rinsed and
drained
chickpeas
13. 2 tbs ground
coriander powder
14. 2 tsp ground
roasted cumin
powder
15. 1 tsp turmeric powder
16. ½ tsp red chili powder
17. 1 tbsp dry mango powder (amchoor)
 18. 1 tsp garam masala
19. Salt to taste
20. Fresh cilantro (chopped, to garnish)

INSTRUCTIONS:

1. Grind onion, tomato, ginger, garlic, green chili together in a food processor into a
paste and set it aside.

2. Heat coconut oil in a large pan over high heat. Add cumin seeds, cinnamon stick,
asafoetida and bay leaves. When cumin seeds start to sputter, pour the paste
into the pan and cook until the oil begins to separate from the mixture and is
golden in color. This should take ~ 10-15 mins. Add turmeric, red chili powder,
coriander powder, cumin powder, and salt. Cook and stir for 4-5 mins.

3. Add water into the mixture to get a thick gravy and bring it to a boil. Add
chickpeas, garam masala and dry mango powder and mix well. Reduce heat to
medium and cook until the chickpeas are heated through, 5-10 mins. Stir well
and lightly mash the chickpeas to thicken the gravy. Garnish with cilantro and
add lemon juice to serve.

Snack 2: Oat bar

Prep time: 10 mins

Cook time: 5 mins

Servings: 9

INGREDIENTS:

1. 1 cup dates (pitted)

2. ¼ cup pure honey/ maple
syrup
3. ¼ cup peanut butter/
almond butter
4. 1 cup roasted unsalted almonds
5. 1 ½ cups old-fashioned oats
6. Handful of chocolate chips, dried fruit (figs, cashews), nuts or seeds (optional)
INSTRUCTIONS:

1. Process almonds in a food processor until chopped into big pieces and set it
aside in a large mixing bowl.
2. Process dates in a food processor until smooth and add to the bowl. Add oats to
the bowl.
3. Melt honey and nut butter in a microwave for 1-2 mins. Stir and pour over the
mixture and mix well. Add in the optional add-ins and mix evenly.
4. Transfer the mixture to an big baking tray (8x8 inch) lined with a parchment
paper.
5. Press down firmly to flatten the mixture uniformly. Cover with a plastic wrap or
parchment paper, and let firm up in fridge or freezer for 15-20 mins.
6. Chop into 9 bars and store in an airtight container.

Pre workout: Peanut butter puffed rice energy balls (laai ke

laddoo) and an apple
Prep time: 15 mins

Servings: 16

INGREDIENTS:

1. 3 cups puffed rice (laai/murmura)

2. ½ cup peanut butter/almond butter
3. 2 tbs coconut oil
4. ¼ tsp cardamom powder (elaichi
powder)
5. 4 tbs of water
 
INSTRUCTIONS: 
1. Take the nut butter in a microwave-safe bowl, add coconut oil to it and
microwave it for 2 mins to melt it. Add the cardamom powder and mix well.
 2. To make it a syrup, add water slowly. You should be able to pick up the drop of
this syrup by your index finger and put it on your palm. The right consistency of
syrup will form a soft to firm ball.
3. In a large bowl, add the puffed rice and pour the syrup on it and mix well with a
spatula.
4. Roll into balls and store in a airtight container in the refrigerator.

Post workout: Green tea and blueberry smoothie

Prep time: 7 mins

Servings: 1

INGREDIENTS:

1. 1 bag of green tea

2. 2 scoops protein powder
3. 1 tsp honey
4. 1 cup frozen blueberries
5. ½ medium banana
6. 1 cup milk (plant/dairy)

INSTRUCTIONS:

1. Pour boiling water into a mug. Add the green tea bag to the mug and let it steep
for 3-5 minutes then remove the tea bag from the mug and leave to cool.
2. Add all ingredients to a blender including the green tea and process until smooth.
Top it with your favorite toppings.

Dinner: Soy nuggets curry with chapati/quinoa and veggies

Prep time: 20 mins

Cook time: 25 mins

Servings: 4

INGREDIENTS:

1. 1 onion (chopped)
2. 3 garlic cloves (grated)
3. 1 inch ginger (grated)
4. 2 tomatoes (finely chopped)
5. ¼ cup carrots (chopped)
6. ¼ cup green beans (chopped)
7. ¼ cup baby corn (steamed)
8. ¼ cup sweet peas
9. 2 cups soy nuggets
10. 1 tsp oil
11. 1 tsp cumin seeds
12. ½ tsp turmeric powder
13. salt to taste
14. 1 tsp red chilli powder
15. 1 tbs coriander powder
16. 1 cup water
17. ¼ tsp garam masala

INSTRUCTIONS:

1. Boil soy nuggets in enough water for 8-10 mins and transfer to a bowl of cold
water. Squeeze the chunks to remove excess water and keep the chunks aside.
2. In a pressure cooker, add oil. When the oil turns hot, add garlic and ginger and
saute until the mix turns golden. Add cumin seeds. When the seeds start to
sputter, add onions.
3. When the onions turn transparent, add tomatoes, carrots, beans, baby corn and
sweet peas and mix well.
4. Now add soy nuggets, chilli powder, coriander powder and turmeric powder and
mix well.
5. Add water to cover the mixture and pressure cook it for 1 whistle. When the
pressure goes down, add the garam masala and mix well to serve.
Dessert: Raw cheesecake
Prep time: 15 mins

Waiting time: 6 hours

Servings: 7 pieces

INGREDIENTS:

For base layer-

1. 1 cup raw almonds

2. 1 cup pitted dates

For cheesecake layer-

1. 1 cup cashews
2. ½ cup coconut milk
3. 1 tbs maple syrup
4. 1 tsp vanilla extract

INSTRUCTIONS:

1. Soak cashews in filtered water for one hour before you begin.
2. Cut parchment paper strips and line muffin tin and set the tin aside.
3. Blend dates and almonds together until smooth and place the mix in lined muffin
tins. Freeze the tin for 10 mins to set the base layer.
4. Now blend soaked cashews, coconut milk, vanilla extract and maple syrup until
you get a thick creamy consistency. I added 1 ½ tsp of matcha powder but you
can add any flavor such as 1 tbs of cacao powder for chocolate flavor, or 3 tbs of
lime juice for tangy lime flavor.
5. Freeze the tin for 5-6 hours and carefully take them out of the tin peeling off the
paper.
Day 4 - Thursday 
Breakfast: Sprouted daal moth with fresh chopped veggies and
glass of milk (soy/dairy)
Wait time: 10-12 hours

Cook time: 15 mins

Servings: 4

INGREDIENTS:

1. 1 cup sprouted beans or 1/2 cup dry beans to be sprouted

2. 1 tbs coconut oil
3. 1 tsp black mustard seeds
4. ½ cup onion (chopped)
5. ½ cup tomato (chopped)
6. ½ cup cucumber (chopped)
7. 3 cloves garlic
8. 1 tsp minced ginger
9. 1 tsp salt
10. ½ tsp turmeric
11. ¼ -½ tsp red pepper powder
12. ½ tsp cumin
13. ¼ cup water
14. ¼ cup cilantro (chopped)
15. ¼ cup fresh grated
coconut (optional)

INSTRUCTIONS:

To sprout beans:

1. Soak the whole moong in

2 cups water for 10-12
hours.
 2. Drain and loosely wrap it in a muslin cloth. Store the soaked beans in a warm
dark place for a day or two

Tip: I like to store my soaked moong beans in my unheated oven until sprouted. It is
dark, and perfectly warm for the beans to sprout.

To make the sprouted daal moth:

1. Heat coconut oil in a pan on high, add mustard seeds when the oil turns hot.
When the seeds start to sputter, add ginger and garlic. Stir for 30 secs and add
chopped onions.
2. When the onions start to caramelize, add tomatoes, cucumber, salt, turmeric,
ground cumin, red pepper powder and sprouted beans.
3. Mix well and add water to make it slightly moist. Top it with cilantro and fresh
grated coconut to serve.

Snack 1: Roasted spicy chickpeas

Prep time: 5 mins

Cook time: 20-30 mins

Servings: 8

INGREDIENTS:

1. 2 cans chickpeas/ 1 ½ cups drained cooked

chickpeas/ ¾ cup dry chickpeas
2. 2 tbs coconut oil
3. ¾ tsp salt
4. 1 tsp cumin powder
5. 1 tsp garam masala
6. 1 tsp red/ black pepper powder
7. 1 tsp curry powder

INSTRUCTIONS:

1. Heat the oven to 400F/200C.

 2. Rinse and drain the chickpeas thoroughly under running water and pat dry them
with paper towels or a clean dish towel.
3. In a bowl mix olive oil, salt and mix well. Toss the chickpeas with the mixture and
coat the chickpeas with the mix.
4. Line a pan with a baking sheet and spread the chickpeas out in an even layer.
5. Roast the chickpeas for 20-30 mins, stirring the chickpeas every 10 mins.
6. After the chickpeas are out of the oven, sprinkle the spices over chickpeas and
stir to coat evenly. Serve while the chickpeas are still warm and crispy.

Lunch: Palak corn paneer (Creamy spinach curry with sweet corn
and Indian cottage cheese), chapati/ brown rice/quinoa and fresh
veggies

Prep time: 10 mins

Cook time: 30 mins

Servings: 6

INGREDIENTS:

1. 1-1½ bunch spinach/ 1½

16 oz box of baby spinach
(I prefer organic)
2. 4-5 cups water (for
blanching the spinach)
3. 2-3 cups ice cold water or
chilled water (for adding
the blanched spinach leaves)
4. 2 cups boiled sweet corn
5. 1 cup paneer cubes (Indian cottage cheese)
6. 2 tbs coconut oil
7. 2 medium onions
8. 4 large tomatoes/6 medium tomatoes
9. 1 inch ginger (adrak) - roughly chopped
10. 1- 2 small green chilies (chopped)
 11. 2 tbs cashews (chopped)
12. 2-3 bay leaves
13. 1 medium cinnamon stick
14. 1 tsp cumin seeds
15. ½ tsp turmeric powder
16. ¼ tsp red chili powder
17. ⅛ tsp asafoetida
18. ½ tsp garam masala powder
19. ½ tsp crushed dry fenugreek leaves (kasuri methi)
20. 1 cup full fat milk
21. ¼ cup water

INSTRUCTIONS:
To make base:
1. In a blender, add onions, tomatoes, ginger, chilies and cashews and set it aside.

To blanch spinach and make puree:

1. Rinse spinach thoroughly in water. In a large pot, boil water. When the water
starts to boil, turn off the flame and add the spinach leaves. Let the spinach
leaves sit for 2-3 mins.
2. Drain and quickly transfer these into a pot containing ice water and let the boiled
spinach sit for 2-3 mins.
3. In a blender, blend the blanched spinach leaves and make a puree and keep it
aside.

To make palak corn paneer:

1. In a pan, heat oil on high. Add bay leaves, asafoetida and cinnamon stick and
saute the leaves. Now add cumin seeds and stir till the seeds start to sputter.
2. Turn the flame to medium, add the base paste and mix well. Keep stirring. When
the tomatoes start to lose moisture and oil starts to separate (~ 15-20 mins) add
turmeric powder, and red chili powder.
3. Add the spinach puree, garam masala and mix. At this point boiled corn and
paneer cubes can also be added. Let it simmer for 7-8 mins on low heat.
4. Add milk, water, salt and mix well. Add kasuri methi and stir for 1-2 mins and
serve hot.
Snack 2: Banana split
Prep time: 2 mins

Servings: 1

INGREDIENTS:

1. 1 medium banana
2. ½ tbs nut butter
3. 2 tbs granola (recipe on page

INSTRUCTIONS:

1. Split the banana into half, add nut butter

and granola. Enjoy!

Pre workout: Two dates and handful of almonds

Post workout: Very berry smoothie

Prep time: 5 mins

Servings: 1

INGREDIENTS:

1. Handful of blueberries/ strawberries

(fresh or frozen)
2. ½ cup milk (dairy/ plant-based)
3. ½ banana (or steamed zucchini)
4. ½ cup water
5. 1 serving of protein powder
(preferably unflavored-optional)
6. Chia seeds/hemp seeds/granola/
fresh fruits (optional toppings)
INSTRUCTIONS:

1. In a blender, add everything and blend until smooth. Top it with your fave
toppings.

To make steamed zucchini, slice into ½ inch pieces and microwave for 2-3 mins. Seal it
in a ziploc bag and freeze to add to smoothies whenever you want!

Dinner: Warm and satisfying veggies+lentil soup and a whole

grain toast
Prep time: 15 mins

Cook time: 20 mins

Servings: 2-3

INGREDIENTS:

1. 1 cup spinach (preferably

organic)
2. 2-3 scallion shoots
3. 2 medium carrots/ 8-10 baby
carrots
4. ½ cup split red lentil (masoor
daal) or split green gram
(moong daal) rinsed and
drained
5. 1 cup water
6. 1-2 celery shoots (optional)
7. 1 cup tofu (optional)
8. ¼ cup sweet potato cubed
(optional)
9. ½ cup green beans chopped (optional)
10. ¼ cup broccoli florets chopped into smaller pieces (optional)
11. Any other veggies that you love
12. 1½ cup vegetable broth
13. 1 tsp ground cumin seeds
14. 1 tsp turmeric powder
 15. 1 tsp red pepper powder
16. 1 tbs nutritional yeast (optional)

INSTRUCTIONS:

1. Heat water in a saucepan at high-medium and add the lentils to it and cover it
with a lid and allow lentils to cook for 15-20 mins. Alternatively, you can use an
instant pot or a pressure cooker that works better and saves time.
2. Heat vegetable broth in a pan and add all the veggies, spices and let it simmer.
3. When the veggies are soft, add the cooked lentils to the pan. Garnish it with
some lemon juice and coriander and serve it with a toast.

Dessert: Mango shake

Prep time: 5 mins

Cook time: 2 mins

Servings: 2

INGREDIENTS:

1. 1 large mango
2. 1 ½ cup dairy/ plant milk
3. Pinch of cardamom powder (elaichi)
4. Handful of pistachios (optional)
5. 2-4 saffron threads (optional)

INSTRUCTIONS:

1. Peel off the mango skin and cut the mango into pieces. Add the pieces and milk
to a blender and blend it on high.
2. Top it with some cardamom powder, saffron threads and pistachios to serve.
Day 5 - Friday 
Breakfast: Breakfast muffins with handful of mixed nuts and a
glass of almond milk

Prep time: 15 mins

Cook time: 20 mins

Servings: 12 muffins

INGREDIENTS:

1. 12 large eggs
2. 2 tbs onion (finely chopped)
3. Salt and pepper, to taste
4. ¼ cup fresh baby spinach
(roughly chopped)
5. ¼ cup green beans (finely chopped)
6. ¼ cup bell peppers (finely chopped)

INSTRUCTIONS:
1. Preheat oven to 350F/180C. Lightly spray a muffin tin with non-stick oil spray and
set aside.
2. In a large bowl, whisk the eggs and add onions, spinach, beans and peppers,
salt and pepper.
3. Add the egg mixture halfway up into each tin and bake for 20 minutes.
4. Serve or store in an airtight container in the refrigerator for up to 6 days.

Snack 1: Apple slices with nut butter and cinnamon (granola can
also be added)

Lunch: Rajma masala (Red kidney beans curry) with

chapati/quinoa/rice, veggies and fruits
Prep time: 8 hours

Cook time: 30 mins

Servings: 2 pieces

INGREDIENTS:

1. ¾ cups red kidney beans

(rajma)
2. 1 ½ cups water

For the gravy:

1. 2 tbs coconut oil
2. 2 bay leaves
3. 1 medium cinnamon stick
4. 1 tsp cumin seeds
5. ⅛ tsp Asafoetida (hing)
6. ½ cup onion paste (in a blender)
7. 1 cup tomato pureed
8. 1 tsp freshly grated ginger
9. 1 tsp freshly grated garlic
10. 1 tbs coriander powder
11. ½ tsp turmeric powder
12. 1 tsp red chili powder
13. 1 tsp cumin powder
14. ½ tsp Garam masala
15. Salt to taste
16. Fresh coriander leaves (chopped-optional, to garnish)

INSTRUCTIONS:

1. Wash and rinse kidney beans with cold water and soak them in water for at least
8 hours.
2. If using canned kidney beans then no need to soak or pressure cook them. Just
rinse under the water and use beans in the recipe

To pressure cook/ instant cook beans:

 1. Drain the soaked kidney beans and add them to the pressure cooker with 1½
cups of fresh water. Pressure cook it for 1-2 whistles on high and cook for
another 10 mins on low heat to low.
2. Let the pressure in the cooker drop by itself before opening the lid of the cooker.
This helps the steam to cook the beans even better.
3. This can also be done in an instant pot. The cooking times may vary depending
on the cooker and quality of the kidney beans you use, but after cooking the
beans should be soft to little mushy.

Curry preparation:

1. Heat the oil in a pan on medium heat. When the oil turns hot, add bay leaves,
cinnamon stick, asafoetida and cumin seeds. Saute for a min or until cumin
seeds start to sputter.
2. Add the grated ginger and garlic and saute for 30-40 seconds. Now add onion
paste. Saute until they turn transparent.
3. Add tomato puree. Mix well, turn the heat to medium and let it cook until all the
moisture is evaporated and oil starts to separate. Keep stirring to make sure the
mixture does not stick to the bottom of the pan.
4. Add all spices (coriander, turmeric, chili, cumin powders and garam masala). Mix
well and cook for about 2 mins.
5. Add the content of the pressure cooker to the pan (boiled kidney beans +water).
6. Add salt and mix well. Let it simmer for 5-7 minutes. Try mashing a few beans to
the side of the pan to give it thicker consistency. Garnish with fresh coriander
leaves to serve.

Snack 2: Greek yogurt with fresh fruits (add a tbsp of raw honey
if you like)

Pre workout: Protein bliss ball and a banana

Protein bliss ball recipe is discussed earlier.
Post workout: Chocolate protein smoothie (with a secret
ingredient!)

Prep time: 5 mins

Servings: 2

INGREDIENTS:
1. 1 medium banana (frozen preferred)
2. 1 cup blueberries (optional)
3. ½ medium avocado (optional)
4. 4 pitted dates (I like Medjool dates)
5. 1 cup dairy/ plant milk
6. 1 tbs raw honey
7. ½ inch ginger root (secret ingredient)
8. 2 tbs cocoa powder

INSTRUCTIONS:

1. Combine all the ingredients in a blender

and blend until smooth. If the smoothie is too thick for you, use water or more
milk to thin it out.
2. Garnish with more cacao or hemp/chia seeds or fruits to serve.

Dinner: Spinach pesto garden pasta

Prep time: 5 mins

Cook time: 10 mins

Servings: 2

INGREDIENTS:
1. 1 cup baby spinach (washed and rinsed)
2. ⅓ cup cashews (preferably soaked in water for 30 mins)
 3. 3 medium garlic cloves
4. 6-7 broccoli florets
(chopped -optional)
5. 1 bell pepper (chopped)
6. ½ - ⅔ cup pasta (I prefer
to use lentil or whole
wheat pasta)
7. 1 tbs olive oil
8. Parmesan cheese to
sprinkle on top

INSTRUCTIONS:

1. In a blender, add
spinach, cashews, garlic
and 3-4 tbsp water and
blend until smooth, creamy paste.
2. Boil pasta as per instructions.
3. To a pan, add olive oil on high heat. When the oil turns hot, add peppers and
broccoli florets. Saute for 2-3 mins. Add the pesto paste and let it cook for 2-3
mins.
4. Add boiled pasta and mix well. Garnish with parmesan cheese and serve.

Dessert: Sooji halwa (semolina pudding)

Prep time: 2 mins

Cook time: 12 mins

Servings: 4

INGREDIENTS:

1. ½ cup sooji (semolina)

2. ¼ cup sugar (I prefer to
use coconut sugar)
3. ¼ cup ghee (clarified
butter)
 4. ½ tsp cardamom powder (elaichi powder)
5. 8-10 cashews (unsalted, halved
6. 8-12 raisins
7. 8-10 almonds (unsalted, halved)
8. 8-12 pistachios (unsalted)
9. 1 tsp ​Buchanania lanzan seeds (​chironji)
10. 1 ¼ cup water

INSTRUCTIONS:
1. Add the ghee to a pan on medium to high heat. When the ghee turns hot, add the
semolina flour to it. Keep stirring to make sure semolina does not stick to the
bottom of the pan.
2. In another pan, add the water and heat to boil.
3. The semolina flour will turn golden in 7-8 mins. At this point, start adding boiling
water to the pan slowly. Make sure you do this carefully as the mixture tends to
splutter.
4. Keep stirring the mixture so that no lumps are formed. The mixture will slowly
swell. Turn the flame on low heat. Add sugar and mix it thoroughly.
5. Add the cardamom powder, raisins, almonds, cashews and ​Buchanania lanzan
seeds.
6. Keep stirring until the whole mixture thickens and starts to leave the edge of the
kadai or pan. Garnish with pistachios and serve hot.

Day 6 - Saturday 
Breakfast: Protein dosa (thin crepes) with green chutney
Dosa preparation:

Prep time: 5 hours

Cook time: 10 mins

Servings: 6

INGREDIENTS:

1. 1 cup quinoa
 2. ½ cup split black
gram (urad daal)
3. ½ cup whole
green mung
4. ½ cup split
bengal gram
(chana daal)
5. ¼ tsp fenugreek
seeds (methi
dana)
6. Salt to taste

INSTRUCTIONS:

1. Rinse and drain

all the lentils and quinoa in cold water. Soak the mixture of lentils, quinoa and
fenugreek seeds in enough water for 5 hours.
2. Drain the soaked mix and all it to a blender. Add 4-5 tbs water little by little to
make it a fine dosa batter. Add salt and mix well.
3. In a non-stick skillet or pan pour a ladle of batter and spread it in a circular
motion. Drizzle oil on sides of a dosa and cook until the bottom side of a dosa
becomes crispy. Flip it and cook for another 30 secs. Transfer it to a plate and
serve with chutney.

Green chutney preparation:

Prep time: 10 mins

Cook time: 15 mins

Servings: 1 cup

INSTRUCTIONS:

1. 2 cups coriander leaves (chopped) 

2. 2 green chilies (chopped) 
3. ½ inch ginger (chopped- optional) 
 4. ½ tsp cumin powder  
5. ½ tsp lime juice  
6. Salt to taste 
7. 1 tsp water for grinding  
INSTRUCTIONS:
1. Remove the stems of the coriander leaves bunch, rinse and drain the leaves.
2. Add all the ingredients to the blender and blend to form a smooth chutney.

Snack 1: Fresh veggies with hummus

Hummus recipe is discussed earlier.

Lunch: Kadhai paneer with chapati, fresh veggies and fruits

Prep time: 20 mins

Cook time: 25 mins

Servings: 4

INGREDIENTS:

1. 2 cups Indian cottage cheese (paneer- chopped into small cubes)

2. 1 green bell pepper (chopped)
3. 1 inch ginger root (grated)
4. 4-5 medium sized garlic cloves (chopped/grated)
5. 1 green chili (chopped)
6. 2 medium onions (finely chopped)
7. 7 medium tomatoes (finely chopped)
8. 8-10 cashews (soaked in water for ~ 15 mins and pureed)
9. 1 tsp cumin seeds
10. 1 tsp garam masala powder
11. 3 tbs dry coriander powder (dhaniya powder)
12. ½ tsp crushed dry fenugreek leaves (kasuri methi)
13. ¾ cup water ( for desired consistency)
14. 4 tbs full-fat milk
15. 2 tbs ghee or butter
16. Fresh coriander leaves (chopped for garnish)
 17. Salt to taste

INSTRUCTIONS:

1. In a pan heat ghee or butter on high heat. When the ghee turns hot, add cumin
seeds, grated ginger and garlic and saute for 30-40 secs. When the seeds start
to sputter, add chopped onions and saute until onions turn transparent.
2. Add chopped tomatoes and cashew puree, turn the heat to low and sauté till the
moisture evaporates from tomatoes oil starts to separate from the sides of the
tomato paste. This will take 10-12 mins. Keep stirring to avoid tomatoes sticking
at the bottom of the pan. Try
mashing the tomatoes with
the ladle gently.
3. Add chopped peppers. Mix
well and let it simmer for 2-3
mins.
4. At this point, add the spices
(coriander powder, crushed
dry fenugreek leaves,
garam masala). Add water
and salt and continue to
simmer for some 8-9 mins.
5. Add the cottage cheese
cubes and cook for another
1-2 mins.
6. Now add milk and gently stir in the kadai paneer gravy.
7. Garnish with chopped fresh coriander leaves to serve.

Snack 2: Candied nuts and an orange

Candied nuts recipe discussed earlier.

Pre workout: Slice of banana bread

Prep time: 10 mins

Bake time: 40-50 mins

Servings: 8
WET INGREDIENTS:

1. 1 ⅓ cup, mashed bananas (~3 medium bananas)

2. ⅓ cup unsweetened soy/almond/cashew milk
3. ⅓ cup nut butter/ melted coconut oil
4. 3 tbs pure maple syrup or raw honey
5. 2 tsp vanilla extract/paste

DRY INGREDIENTS:

1. 1 cup whole grain mix/ whole wheat flour

2. 1 cup oats
3. 1 tbs chia seeds
4. 1 tbs flax seed meal
5. ½ tsp cinnamon
6. 1 tsp baking soda
7. ½ tsp baking powder
8. ½ tsp himalayan salt

INSTRUCTIONS​:

1. Preheat oven to 350F/180C. Lightly spray a loaf pan and set aside. I use a 9×5
inch pan.
2. In a bowl, mix the flax seed meal, and chia seeds and add 6 tsp of water and set
it aside for 10-15 mins to make vegan egg. If you are not vegan, just use two
eggs instead of flax meal and chia seeds.
3. In a large bowl, mash the banana until almost smooth ( I use a fork to do this,
you can also use a blender to do it) and mix in the wet ingredients until
combined.
4. Slowly add in the dry ingredients and mix until just combined, batter should still
be a little lumpy. Don’t try to break all the lumps of baking soda and baking
powder.
5. Pour the mix into the loaf pan and add any toppings you love. I love adding
pumpkin seeds, chia seeds, granola, coconut flakes, walnuts, chocolate chips,
nut butter drizzle)
6. Bake in loaf pan, uncovered, for 40-50 minutes, until golden and crisp on top. To
check if it is baked properly, a fork can be inserted into the middle and should
have just a tiny amount of crumbs.
 7. Let cool on a rack for 30 min and slice.

Post workout: Green protein smoothie

Green smoothie recipe discussed earlier.

Dinner: Sprouted lentils (daal moth) bowl with fresh veggies and
dip
Recipe of sprouted lentils (daal moth) and hummus discussed earlier.

Dessert: Vegan chocolate brownie

Prep time: 5 mins

Cook time: 25 mins

Servings: 16​ pieces

INGREDIENTS:

1. ¼ cup almond butter

2. ½ cup sugar (I prefer coconut sugar)
3. ⅓ cup pure maple syrup
4. ¼ cup melted coconut oil
5. ¾ cup unsweetened cocoa powder
6. 1 tsp vanilla extract
7. ¼ tsp himalayan salt
8. 2 flax eggs ​(2 tbs ground flax seeds + 6
tbs water mixed together and set for 15 mins​)
9. ¼ cup white whole wheat flour
10. ½ cup chocolate chips

INSTRUCTIONS:

1. Preheat oven to 325F. Line baking pan with parchment paper and set aside. I
use an 8x8 inch pan.
 2. In a bowl, whisk together almond butter, sugar, maple syrup and melted coconut
oil. Add cocoa powder and mix well. Add in vanilla extract and salt.

3. Add flax eggs in and mix well. Now, add the flour and mix well so that no flour
patch remains.

4. Add in chocolate chips and pour the batter into pan. Using a spatula, smooth
batter into an even layer. Bake for 25-30 mins. Cool completely before slicing into
brownies. Drizzle with melted chocolate if desired.

Day 7 - Sunday 
Breakfast: Indian veggie omelette (Besan cheela) or semolina
crepes (sooji uttapam) and wheat flour pudding (aata halwa)
Besan cheela preparation:

Prep time: 15 mins

Cook time: 15 mins

Servings: 8 pieces

INGREDIENTS:

1. 1 cup gram flour (besan)

2. ¼ tsp carom seeds (ajwain)
3. 1 tsp red chili powder
4. ¼ tsp turmeric powder
5. ¼ tsp garam masala
6. 1 small green chili (chopped-optional)
7. ¼ cup tomato (finely chopped)
8. ⅓ cup onion (finely chopped)
9. ¼ cup bell pepper (finely chopped)
10. ¼ cup carrot (grated/ pulsed in a blender)
11. Salt to taste
12. 2 tbsp coriander leaves (finely chopped)
 13. ¼ cup plain yogurt
14. 1 ½ cup water
15. Coconut oil to shallow fry

INSTRUCTIONS:

1. Take gram flour, carom seeds, turmeric powder, red chili powder, garam masala
and salt in a bowl and mix well. Add the yogurt and mix well.
2. Add all the vegetables and mix well, so all the flour is coated to veggies.
3. Add water little by little and mix well to make sure the batter is lump free. Batter
should be runny, so adjust the water to get right consistency of batter.
4. Heat a non-stick pan
or a cast- iron skillet
on medium heat and
add 2 tsp of oil and
heat.
5. When the oil turns
hot, pour a ladleful
of batter and spread
it to make a thin
pancake.
6. Cover it with a lid.
Let it cook for 2
mins or until it turns
golden and flip.
Cook the other side
for 1-2 mins.
7. Remove it to plate and serve hot.

Semolina crepes (sooji uttapam) preparation:

Prep time: 25 mins

Cook time: 15 mins

Servings: 5-6 pieces

INGREDIENTS:

For uttappam mix:

1. 1 cup semolina (sooji/rava)

2. ½ cup plain yogurt
3. ½ tsp baking soda
4. ½ cup water
5. Salt to taste

For uttappam toppings:

1. 1 onion (finely chopped)

2. 1 tomato (finely chopped)
3. 1 green chilli (finely chopped-optional)
4. 2 tbs coriander leaves (finely chopped)
5. 5-6 curry leaves

INSTRUCTIONS:

1. In a large bowl add all the ingredients of the toppings, mix it well and keep it
aside.
2. In a separate bowl add semolina, add yogurt and mix well. Now add water and
salt and mix it well. Keep it aside for 20 mins.
3. After 20 mins, add baking soda. Once baking soda is added, start preparing
uttappam immediately.
4. Heat a cast iron skillet or a non-stick pan on low. Add a tsp of coconut oil and
spread it evenly. Once the oil turns hot, add 1-1 ½ ladleful of uttappam batter
and spread in a circular motion. You do not want to make it too thin. Now spread
the toppings on top of the uttappam evenly.
5. Add a drizzle of oil around the uttappam to make it crisp. Cover the pan with a lid
and let it cook for 1-2 mins on low heat.
6. Carefully flip over the other side once the uttappam turns golden brown. Cook for
another 1-2 mins in a low flame.
7. Serve hot with a green chutney.
Green chutney recipe is discussed earlier.

Aata halwa preparation:

Prep time: 5 mins

Cook time: 30 mins

Servings: 10 servings

INGREDIENTS:

1. 1 cup clarified butter (ghee)

2. 1 cup wheat flour (aata)
3. ¼ tsp cardamom powder (ealchi powder)
4. 1 cup sugar (I prefer coconut sugar)
5. 3 cups water
6. 2 tbs raisins
7. 2 tbs almonds (crushed)
8. 2 tbs pumpkin seeds
9. 1 tbs pistachios (crushed)

INSTRUCTIONS:

1. Heat ghee in a large pan on high heat. Add wheat flour and mix well. Make sure
you do not let any lumps form.
2. In a separate saucepan add water and sugar and heat it on high. Bring the water
to boil and mix the sugar 2-3 times to boil while you roast the flour.
3. Roast the flour on low to medium flame stirring continuously until flour turns
golden. This will take ~ 12-15 mins. Keep roasting on high until the flour turns
dark golden brown indicating wheat flour has cooked completely.
4. Pour the hot boiling sugar syrup over wheat mixture stirring continuously. Be very
careful as the mixture splutters.
5. Keep stirring continuously to ensure that there are no lumps and until the wheat
flour absorbs all the water.
6. Cook for another 5 mins stirring continuously. Add cardamom powder, raisins,
almonds and mix well.
7. Garnish with pistachios and pumpkin seeds and serve hot.

Snack 1: Apple and orange with peanut butter

Lunch: Bottle gourd/ ​ridged gourd/ zucchini with lentils ( lauki/

torai/zucchini with any daal) curry with chapati, veggies and fruits
Prep time: 10 mins

Cook time: 15 mins

Servings: 4

INGREDIENTS:

1. 3 cups chopped lauki/torai/zucchini (small pieces)

2. 1 cup toor daal (split
pigeon peas) or chana
daal (split chickpeas) or
mung daal
3. 1 medium onion
(chopped)
4. 2-3 green chilies
(optional)
5. 2 medium tomatoes
(chopped)
6. ¼ tsp red chilli powder
7. ½ tbs turmeric powder
8. 1 tbs ghee
9. ⅛ tsp Asafoetida (hing)
10. 1 tsp cumin seeds
11. Coriander leaves (finely
chopped-optional, to garnish)
12. Salt to taste

INSTRUCTIONS:

1. Wash daal and soak in water. Add the daal and 2-2 ½ cups water to a pressure
cooker and cook for 2 whistles. You can also use an instant pot to do the same.
2. Wash and peel bottle guard or ridged guard or zucchini and cut in small cubes.
3. To a pan or a pressure cooker, add ghee. When the ghee turns hot, add
asafoetida, garlic and saute until garlic becomes golden brown.
4. Add onion, green chilli and saute until onions caramelize.
5. Add red chili, turmeric powder and saute for a minute. Now, add chopped
tomates and cook for 2-4 mins.
6. Add bottle gourd/ zucchini/ ridged gourd pieces, mix well and cook for 2-4 mins.
 7. Add cooked daal and 1-2 cups of water according to the consistency you like,
salt and simmer for 5 mins. Garnish with coriander leaves and serve hot.

Snack 2: Veggies with hummus

Hummus recipe is discussed earlier.

Pre workout: Protein bliss ball

Recipe is discussed earlier.

Post workout: Healing beet smoothie

Prep time: 10 mins

Servings: 1

INGREDIENTS:

1. 1 small beet ( washed and cut)

2. 1 small apple (washed and
cut)
3. ¼ cup carrots (washed and
cut)
4. ½ cup spinach (washed and
drained)
5. 1 inch ginger (peeled) (you
can also use 1 tsp of dry
ginger powder instead)
6. ½ -¾ cup water
7. Kiwi, granola (optional toppings) *granola recipe discussed earlier

INSTRUCTIONS:

1. In a high-speed blender, add all the ingredients, pulse until smooth.

2. Top it with your favorite toppings.
Dinner: Sabudana (Tapioca sago) khichdi with yogurt/aloo sabzi
(This is my husband’s idea, he loves sabudana khichdi)
Khichdi preparation:

Prep time: 5 hours

Cook time: 30 mins

Servings: 2

INGREDIENTS:

1. 1 cup soaked Sabudana (Tapioca

sago)
2. 1 large potato
3. 1 tsp chopped green Chillies
(optional)
4. 1 tbs peanuts
5. ½ tsp roasted cumin seeds
6. ¼ tsp turmeric powder
7. ¼ tsp red chili flakes
8. 5-6 curry leaves
9. ½ mustard seeds
10. Salt to taste (himalayan
salt/sendha namak can be added
if you are fasting)
11. 1 tbs coconut oil

INSTRUCTIONS:
1. Measure ½ cup of sabudana,wash it with cold water and drain. Soak the
sabudana in ½ cup of water, cover and leave it undisturbed for 4-5 hours. ½ cup
of dry sabudana should approximately give you 1 cup of soaked sabudana.
2. Peel potato and chop it into small bite size pieces. Microwave the pieces for 2
mins to make it soft.
3. In a pan on high, dry roast the peanuts until crispy and set it aside.
4. Heat oil in a pan and add potatoes and saute till golden. Add dry-roasted peanuts
and mix. Add mustard seeds and curry leaves to the pan.
 5. As mustard seeds starts to sputter, add in cumin seeds, turmeric powder and
chili flakes and mix.
6. Now add the soaked sabudana and mix until blended.

Aloo ki sabzi (Indian potato curry) preparation:

Prep time: 10 mins

Cook time: 20 mins

Servings: 4

INGREDIENTS:

1. 3 medium potatoes
(boiled and peeled)
2. 1 medium onion
(chopped)
3. 1 cup tomatoes
(chopped)
4. 2 tbs coconut oil
5. ½ tsp red chili powder
6. ¼ tsp turmeric powder
7. 1 tsp finely grated
ginger
8. 1 tsp salt
9. 1 tsp cumin seeds
10. ⅛ tsp asafetida powder (heeng)
11. 2 tsp coriander powder
12. 2 cups water
13. ¼ tsp garam masala
14. 2 tbs finely chopped cilantro (optional to garnish)

INSTRUCTIONS:

1. Mash boiled potatoes by hand roughly into 1 cubic inch pieces.

 2. Heat the oil in a pan over high heat and add cumin seeds and asafetida. When
seeds start to sputter, add the onions. Saute until onions turn transparent. At this
point, add the tomatoes.
3. Cook the tomatoes until they are mushy.
4. Add coriander powder, turmeric, chili powder and ginger, saute for ~ 2-3 mins (
until oil starts separating from tomatoes).
5. Add mashed potato pieces and mix well with spices. Add water and salt and mix
well.
6. Cover the pan and lower the heat to medium and let it cook for about 10 mins.
7. Stir again and mash some potatoes as you stir to thicken the gravy a bit. Add
garam masala and garnish with cilantro and serve.

Dessert: Mango nice-cream aka guilt-free ice cream

Prep time: 5 mins

Cook time: 5 mins

Servings: 4

INGREDIENTS:

1. 2 small frozen mangoes

2. 1 medium frozen banana
3. Crushed almonds/pistachios
(optional)

Pro tip: Peel off the skin of a

banana/mango, cut them into chunks
and freeze the pieces in ziplocks. These
can be used for smoothie bowls and
nice-creams when the fruits aren’t in
season.

I​NSTRUCTIONS:
 1. Put the chunks of frozen fruits into a food processor. Process until it is a
soft-serve consistency. You might need to scrape down the sides occasionally.
Garnish with pistachios or almonds and serve immediately.

Note: Instead of mangoes, you can add berries (blueberry nice-cream is another bomb
combination. To make this replace mangoes with ½ cup frozen blueberries)

More Breakfast Ideas 

1. Vermicelli upma
Prep time: 10 mins

Cook time: 25 mins

Servings: 2

INGREDIENTS:

1. 1 cup roasted vermicelli

(sevai)
2. 1 tsp mustard seeds
3. 4-5 curry leaves (kari
patta)
4. ½ tbs coconut oil
5. 2 tsp split black gram (urad daal)
6. 2 tsp split bengal gram (chana daal)
7. 1 inch ginger (finely grated)
8. 1 medium green chili (finely chopped)
9. ¼ medium red onion (finely chopped)
10. 6-8 baby carrots (chopped - I usually pulse them in a blender)
11. ½ medium pepper (finely chopped)
12. 2 cups water/vegetable broth
13. ¼ cup sweet peas
INSTRUCTIONS:

1. If the vermicelli is not roasted, add a tbsp of coconut oil to a pan on high and
roast until golden. Keep stirring throughout as vermicelli tends to stick to the
bottom of the pan. When done, remove it from the pan and let it cool in a plate.
2. Add coconut oil in a saucepan on high. Add split black gram and bengal gram
when the oil turns hot. Saute until both turn golden. Now add curry leaves,
ginger, chili and mustard seeds. When the seeds start sputtering, add the
chopped veggies. Saute the veggies until onions caramelize.
3. Add vermicelli and cook for 1-2 mins. Add water/vegetable broth to the saucepan
at high and bring to boil.
4. Bring the heat to medium to low, add salt to taste. Cover it with a lid and cook for
15-20 minutes. Serve hot.

2. Quinoa khichdi
Prep time: 10 mins

Cook time: 25 mins

Servings: 2

INGREDIENTS:

1. 1 cup quinoa (washed

and drained)
2. 1 tsp cumin seeds
3. ½ tbs coconut oil
4. ½ cup moong daal
5. 1 inch ginger (finely
grated)
6. 1 medium green chili
(finely chopped)
7. ¼ medium red onion
(finely chopped)
8. 6-8 baby carrots
(chopped - I usually
 pulse them in a blender)
9. 1 cup spinach (chopped)
10. ½ medium pepper (finely chopped)
11. 3 cups water/vegetable broth
12. ¼ cup sweet peas

INSTRUCTIONS:

1. Add coconut oil in a saucepan* on high. Add cumin seeds and ginger. When the
seeds start sputtering and ginger turns golden, add the chopped veggies. Saute
the veggies until onions caramelize.
2. Add quinoa and cook for 2-3 mins. Add mung daal, water/vegetable broth to the
saucepan at medium and cover with a lid and cook for 15-20 mins until the mung
daal completely dissolves. Serve hot.
*You can also do this in a pressure cooker.

3. Guac and chips

Prep time: 15 mins

Servings: 4

INGREDIENTS:

1. 2 medium avocados
2. ¼ th medium onion (finely chopped)
3. 1-2 medium lemon (juiced)
4. ¼ cup baby corn (steamed)
5. 1 medium tomato (finely chopped)
6. Salt to taste
7. 2 tsp oregano
8. 1 tsp sesame seeds

INSTRUCTIONS:

1. Mash avocado with a fork so that it’s

not very lumpy. Add the rest of the
 ingredients and mix well. Serve with chips, crackers or top it on a toast!

4. Vegan protein chocolate pancakes

Prep time: 10 mins

Cook time: 15 mins

Servings: 2

INGREDIENTS:
Dry:
1. ⅔ cup whole wheat flour
2. ⅓ cup protein powder
(chocolate or unflavored)
3. ⅓ cup raw cocoa
4. 2 tsp baking powder
5. 1 tsp cinnamon (or more if
you ike)
6. ½ tsp baking soda
7. ¼ tsp himalayan salt
8. 2 tbsp chocolate chips
Wet:

1. 1 ¼ cups milk (plant/dairy)

2. ¼ cup maple syrup/ raw
honey
3. 2 flax eggs (2 tbs ground flax seeds in 6 tbs water whisked together and left for
10 mins)
4. 2 tsp vanilla extract

INSTRUCTIONS:

1. Mix together the dry ingredients in a large bowl.

2. In a separate bowl, mix together the wet ingredients.
3. Slowly add the wet ingredients to the bowl with the dry ingredients and stir to
combine. Don’t over mix even though the batter still looks lumpy. Set aside for 5
mins.
4. Meanwhile, heat a non-stick pan or a cast iron skillet over medium heat. Add ½
tbs of coconut oil. When the oil turns hot pour 2-3 tbs of the batter at a time.
 5. Cover the pan with a lid and cook
for 2- 3 mins until small bubbles
form on the surface of the
pancakes. Flip and cook on the
opposite side for a minute or two.
6. Remove cooked pancakes to a
plate. Add your favorite toppings
on the pancakes and enjoy!

You can replace the cacao with spinach

puree (blended with the milk) and make
spinach pancakes for an extra iron and
fiber boost. Trust me, you do not taste
any spinach and these are delicious!

5. Quinoa stuffed bell peppers

Prep time: 12 mins

Cook time: 30 mins

Servings: 4 peppers

INGREDIENTS:

1. 1½ cup of cooked
quinoa (from about ¾
cup dry quinoa)
2. 4 bell peppers, any
color
3. 5 tbs coconut oil
4. 1 medium onion
(chopped)
5. 1 cup chopped
tomatoes
6. 1 tsp of dried oregano
7. 1 tsp salt
8. ½ tsp ground black
pepper
 9. 2 tomatoes (pureed)
10. Fresh coriander
11. Fresh mint
12. ½ cup cooked black beans (¼ cup dry)
13. ½ cup sweet corn (steamed)

INSTRUCTIONS:

1. Cut the tops off of the bell peppers about ½ inch to 1 inch from the stem end and
remove the seeds. ​Preheat oven to 350F/ 180C. Heat oil in a large pan over
medium heat. Add onions and cook until they caramelize.
2. Add cooked quinoa, cooked onions, black beans, sweet corn, tomatoes,
oregano, salt and pepper to a large bowl. Mix everything together to prepare the
filling.
3. Arrange the cut side of the peppers to face up in a baking dish, then stuff
peppers with filling.
4. Add pureed tomatoes and ¼ cup of water in a small bowl and top over filling.
5. Add ¼ cup of water to the baking dish to make sure the peppers are moist
through baking. Place in the oven and bake for 30 minutes. Serve warm.

For  those  who  have  a  sweet  tooth  like  myself  but  want  something 
quick :) 
1. Dark chocolate crunchy barks
Wait time: 30 mins

Cook time: 5 mins

Servings: 12 barks

INGREDIENTS:

1. 1 cup dark chocolate

2. 2 tbs coconut oil
3. 1 tsp himalayan salt (optional)
4. ½ cup mixed nuts (salted/unsalted)
5. 1 tbsp almond butter (optional)
 6. 1 tbsp sprouted puffed quinoa (optional)

INSTRUCTIONS:

1. Line a 8x8 inch baking tray with a parchment paper and set aside.
2. Place a saucepan on medium and add coconut oil. Crush the dark chocolate into
pieces and add to the pan. Keep stirring to make sure the chocolate does not
stick to the bottom of the pan. When the chocolate melts completely, add nuts to
the mix.
3. Pour this to the lined tray. Sprinkle himalayan salt on top if you like things a bit
salty. Drizzle almond butter and puffed quinoa on top.
4. Freeze the tray for around 30 mins. After the chocolate completely sets, pull out
the bark and break it into small pieces. Enjoy!

2. Vegan chocolate fudge

Wait time: 1 hr

Cook time: 10 mins

Servings: 9 slices

INGREDIENTS:

1. 1 medium avocado
2. 6 tbs almond flour
3. 1½ tbs melted coconut oil
4. 2 tbs raw cacao
5. 2 tbs maple syrup (can use honey
if not vegan)
6. 2 tbs vegan chocolate chips

INSTRUCTIONS:

1. Line a 8x8 inch baking tray with

parchment paper and set aside.
2. In a blender, add avocado, cacao
and almond flour and blend until
smooth.
3. Pour the mix in a bowl and add coconut oil, maple syrup/honey and chocolate
chips and mix well.
 4. Pour the mix to the lined tray and place it in the freezer for 1 hour or until
completely set. Slice into pieces when hard. Enjoy!

3. Tri-colored salted caramel slices

Wait time: 1 hr 40 mins

Cook time: 10 mins

Servings: 15 slices

INGREDIENTS:

For the base:

1. ½ cup walnuts
2. ⅓ cup almond flour or
ground almonds
3. 3 tbsp melted coconut
oil
4. 2 tbs cocoa powder
5. 1 tbs maple syrup/honey

For the caramel layer:

1. ½ cup dates
2. ½ cup plant/dairy milk
3. ¼ cup melted coconut oil
4. ½ tsp Himalayan salt

For the chocolate topping:

1. ¼ cup coconut oil

2. 1tbs cocoa powder
3. 1 tbs maple syrup/honey
 4. ½ tsp Himalayan salt (optional)

INSTRUCTIONS:

1. Line a loaf tin with parchment paper. I use 8x4 inch tin.
2. For the base add all the base ingredients to a food processor and blend. It will be
a little sticky. Press this mix in to the prepared tin evenly and then place the tin in
to the freezer for around 20 mins.
3. For the caramel filling place all the caramel filling ingredients in the food
processor and blend until completely smooth for ~5 mins. Pour the mixture over
the top of the base and place it back into the freezer for around 15 mins.
4. For the chocolate topping add the raw cacao, melted coconut oil and maple
syrup/honey, himalayan salt in a food processor and blend until completely
smooth. Pour the chocolate topping over the caramel filling. Return to the freezer
for about 1 hour or until completely set.
5. Once set, cut into slices and enjoy!

4. Almond barfi (dense sweet slices)

Cook time: 15 mins

Wait time: 2 hours

Servings : 16 pieces

INGREDIENTS:

1. 2 tbs ghee
2. ¼ cup honey
3. 1 tbs sugar (I prefer
coconut sugar)
4. ¼ cup almond butter
5. 3 cups almond flour
6. 1 tbs coconut flour
7. 1 tsp cardamom powder
8. 1 tsp cinnamon
INSTRUCTIONS:

1. Melt ghee and honey in a saucepan on medium heat and add almond butter.
2. Pour the melted mix to a bowl and add sugar, almond flour and coconut flour.
Blend everything with a spatula.
3. Line a 8x8 inch baking tray with parchment paper and pour the mix on the lined
tray and press the mix evenly.
4. Place the tray in the freezer and allow it to set for 1-2 hours.
5. Cut into pieces and garnish with rose petals to serve.

Beverages 
1. Healthy thandai (Royal Indian cold drink)
Prep time: 7 hours

Cook time: 3 mins

Serves: 4

INGREDIENTS:

1. 1 cup almonds (soaked overnight)

2. 4 cups water
3. 4-5 dates (pitted), I like medjool dates
4. ½ tsp cinnamon
5. 1 tsp cardamom powder
6. 1 tsp turmeric powder
7. 1 tsp fennel seeds crushed into fine powder
(optional)
8. Dash of black pepper
9. Pinch of saffron
10. 1 tbsp pistachios (crushed to garnish)
11. Dried rose petals (optional-to garnish)

INSTRUCTIONS:

1. Soak the almonds overnight in enough water.

2. Place all the ingredients except saffron in a blender and blend.
 3. Strain the mixture using a cheesecloth in bowl. Add the milk to tall glasses.
Garnish with a pinch of saffron, pistachios and rose petals. Enjoy!

2. Haldi wala dood (golden milk)

Cook time: 10 mins

Serves: 2

INGREDIENTS:

1. 1½ cup milk (plant/dairy)

2. ½ tsp cinnamon
3. 1 tsp cardamom powder
4. 1 tsp turmeric powder
5. Pinch of ground black pepper
6. Splash of honey/maple syrup

INSTRUCTIONS:

1. In a saucepan, boil the milk on high. Turn off the heat when the milk just starts to
boil.
2. Add all the ingredients to a blender and pulse (this makes it super frothy!)
3. Pour into glasses and serve. Garnish it with more cinnamon if you love.

Thank you for following along! :) Hope you like the recipes!