CONTENTS

03 VEGETARIAN RECIPIES
10 solid recipies that can help you in your diet
routine

18 EGGTARIAN RECIPIES
Tasty recipies with egg has the primary
primary ingredient for all the egg lovers

32 NON-VEGETARIAN RECIPIES
10 recipies for non-vegetarian that can help you
in your diet routine

48 WHEY RECIPIES
Make your Whey protein consumption
interesting with these recipies
VEGETARIAN
RECIPIES
CHICKPEA SALAD
Ingredients
• 300 grams cooked chickpeas
• 1 small cucumber, diced
• 1 small tomato, diced
• 1 small red onion, finely chopped
• Juice of 1 lemon
• 2 tablespoons chopped cilantro
• Salt and pepper to taste

Macros Breakdown
Calories: 600 g per serving
• Protein: 29 g
• Carbohydrates: 83 g
• Fat: 10 g

Instructions
1. In a large bowl, combine the
chickpeas, cucumber, tomato,
and red onion.
2. Drizzle with lemon juice and toss
well.
3. Add the chopped cilantro, salt,
and pepper. Mix thoroughly.
4. Let it marinate for a few minutes
to allow the flavors to meld well
together.
5. Serve as a refreshing and power
protein-rich salad.

Pg 04
BLACK BEAN CURRY
Ingredients
• 300 grams black beans, soaked
and cooked
• 1 small onion, finely chopped
• 2 cloves garlic, minced
• 1 small tomato, chopped
• 1 teaspoon cumin seeds
• 1 teaspoon coriander powder
• 1/2 teaspoon red chili powder
• 1/2 teaspoon garam masala
• Salt to taste
• Fresh cilantro for garnish

Macros Breakdown
Calories: 650 g per serving
• Protein: 24 g
• Carbohydrates: 122 g
• Fat: 7 g

Instructions
1. In a pan, heat oil and add cumin
seeds. Allow them to splutter.
2. Add the chopped onions and
garlic, and sauté until golden
brown.
3. Add the chopped tomato, cori-
ander powder, red chili powder,
garam masala, and salt. Cook
until the tomatoes are soft.
4. Add the cooked black beans and
simmer for a few minutes.
5. Garnish with fresh cilantro and
serve with rice or roti.

Pg 05
CHICKPEA CURRY
Ingredients
• 300 grams cooked chickpeas
• 1 small onion, finely chopped
• 2 cloves garlic, minced
• 1 small tomato, chopped
• 1 teaspoon cumin seeds
• 1 teaspoon coriander powder
• 1/2 teaspoon turmeric powder
• 1/2 teaspoon red chili powder
• Salt to taste
• Fresh cilantro for garnish

Macros Breakdown
Calories: 600 g per serving
• Protein: 28 g
• Carbohydrates: 100 g
• Fat: 9 g

Instructions
1. In a pan, heat oil and add cumin
seeds. Allow them to splutter.
2. Add the chopped onions and
garlic, and sauté until golden
brown.
3. Add the chopped tomato, cori-
ander powder, turmeric powder,
red chili powder, and salt. Cook
until the tomatoes are soft.
4. Add the cooked chickpeas and
simmer for a few minutes.
5. Garnish with fresh cilantro and
serve with rice or roti.

Pg 06
PALAK PANEER
Ingredients
• 200g paneer (Indian cottage
cheese), cubed
• 2 cups spinach, blanched & pureed
• 1 small onion, finely chopped
• 2 cloves garlic, minced
• 1 small tomato, chopped
• 1 teaspoon cumin seeds
• 1 teaspoon coriander powder
• 1/2 teaspoon turmeric powder
• 1/2 teaspoon red chili powder
• Salt to taste
• Fresh cream (optional)
• Fresh cilantro for garnish

Macros Breakdown
Calories: 650 g per serving
• Protein: 36 g
• Carbohydrates: 10 g
• Fat: 40 g

Instructions
1. Heat oil in a pan and add cumin
seeds. Allow them to splutter.
2. Add the chopped onions and
garlic, and sauté until golden
brown.
3. Add the chopped tomato, cori-
ander powder, turmeric powder,
red chili powder, and salt. Cook
until the tomatoes are soft.
4. Add the spinach puree and cook
for a few minutes. Add the
paneer cubes and cook well.
5. Stir in fresh cream (optional) and
garnish with fresh cilantro. Serve
with rice or roti.
Pg 07
SPROUTS SALAD
Ingredients
• 350 grams mixed sprouts (mung
bean, lentil, chickpea)
• 1 small cucumber, chopped
• 1 small tomato, chopped
• 1 small onion, finely chopped
• Juice of 1 lemon
• Chaat masala to taste
• Salt to taste
• Fresh coriander for garnish

Macros Breakdown
Calories: 400 g per serving
• Protein: 22 g
• Carbohydrates: 30 g
• Fat: 4 g

Instructions
1. In a bowl, combine the mixed
sprouts, cucumber, tomato, and
onion.
2. Drizzle with lemon juice and
sprinkle chaat masala and salt.
3. Toss well to combine all the fla-
vors.
4. Garnish with fresh coriander and
serve as a light and protein-rich
salad.

Pg 08
PANEER SANDWICH
Ingredients
• 200 grams paneer (Indian cottage
cheese), sliced
• 8 slices of whole wheat bread
• 1 medium onion, thinly sliced
• 1 medium tomato, thinly sliced
• 1 small cucumber, thinly sliced
• 2 tablespoons low-fat mayonnaise
• 1 tablespoon mint chutney
• Salt to taste
• Black pepper powder to taste
• Butter for toasting

Macros Breakdown
Calories: 400 g per serving
• Protein: 36 g
• Carbohydrates: 30 g
• Fat: 10 g

Instructions
1. Take a slice of bread and spread
a layer of low-fat mayonnaise on
it. On another slice, spread a
layer of mint chutney.
2. Place a few slices of paneer on
the bread slice with mayonnaise.
Top it with onion slices, tomato
slices, cucumber slices, salt, and
black pepper powder.
3. Cover the sandwich with the
bread slice spread with mint
chutney, creating a sandwich.
4. Repeat the process to make
more sandwiches with the
remaining ingredients.

Pg 09
5. Heat a non-stick pan or a sand-
wich maker. If using a pan, lightly
grease it with cooking spray or
butter.
6. Place the prepared sandwiches
in the pan or sandwich maker and
cook until the bread turns golden
brown and crispy.
7. Flip the sandwiches and cook on
the other side until it becomes
crispy and golden brown.
8. Once cooked, remove the sand-
wiches from the pan and let them
cool slightly.
9. Cut the sandwiches diagonally
into halves or quarters, as desired.
10. Serve the paneer sandwiches
hot with ketchup or any dip of your
choice.

Pg 10
RAJMA CURRY
Ingredients
• 100 grams rajma (kidney beans),
soaked overnight and boiled
• 1 medium-sized onion, finely
chopped
• 2 medium-sized tomatoes, pureed
• 2 teaspoons ginger-garlic paste
• 1 teaspoon cumin seeds
• 1 teaspoon turmeric powder
• 1 teaspoon red chili powder
• 1 teaspoon garam masala
• Salt to taste
• 2 tablespoons oil
• Fresh coriander leaves for garnish

Macros Breakdown
Calories: 350 g per serving
• Protein: 24 g
• Carbohydrates: 60 g
• Fat: 8 g

Instructions
1. Heat oil in a pan and add cumin
seeds. Once they splutter, add
the chopped onions and sauté
until golden brown.
2. Add ginger-garlic paste and
sauté for a minute. Then add
tomato puree and cook until the
oil separates.
3. Add necessary spices & mix well.
4. Add the boiled rajma and
simmer for 10-15 minutes, allow-
ing the flavors to blend.
5. Garnish with fresh coriander
leaves.
6. Serve hot with rice or roti.
Pg 11
SOYA MASALA
Ingredients
• 50 grams soya chunks, soaked in
hot water
• 2 medium-sized onions, finely
chopped
• 2 medium-sized tomatoes, pureed
• 2 teaspoons ginger-garlic paste
• 1 teaspoon cumin seeds
• 1 teaspoon turmeric powder
• 1 teaspoon red chili powder
• 1 teaspoon garam masala
• Salt to taste
• 2 tablespoons oil
• Fresh coriander leaves for garnish

Macros Breakdown
Calories: 250 g per serving
• Protein: 26 g
• Carbohydrates: 20 g
• Fat: 6 g

Instructions
1. Heat oil in a pan and add cumin
seeds. Once they splutter, add
the chopped onions and sauté
until golden brown.
2. Add ginger-garlic paste and
sauté for a minute.
3. Add tomato puree and cook until
the oil separates.
4. Add turmeric powder, red chili
powder, garam masala, and salt.
Mix well.
5. Squeeze out excess water from
the soaked soya chunks and add
them to the pan.

Pg 12
6. Stir well to coat the soya chunks
with the masala.
7. Cook for 10-15 minutes, allowing
the flavors to blend.
8. Garnish with fresh coriander
leaves.
9. Serve hot with rice or roti.

Pg 13
PANNEER FRIEDRICE
Ingredients
• 200 grams tofu or paneer, diced
• 1 cup cooked basmati rice
• 1 medium onion, finely chopped
• 1 medium capsicum, finely chopped
• 1 medium carrot, finely chopped
• 1/2 cup green peas
• 2 teaspoons ginger-garlic paste
• 1 teaspoon cumin seeds
• 1 teaspoon turmeric powder
• 1 teaspoon red chili powder
• Salt to taste
• 2 tablespoons oil
• Fresh coriander leaves for garnish

Macros Breakdown
Calories: 500 g per serving
• Protein: 24 g
• Carbohydrates: 40 g
• Fat: 8 g

Instructions
1. Heat oil in a pan and add cumin
seeds. Once they splutter, add
the chopped onions and sauté
until golden brown.
2. Add ginger-garlic paste and
sauté for a minute.
3. Add the chopped capsicum,
carrot, and green peas. Cook
until the vegetables are slightly
tender.
4. Add turmeric powder, red chili
powder, and salt. Mix well.
5. Add the diced tofu and cooked
rice. Mix gently.

Pg 14
6. Cook for 5-7 minutes, stirring
occasionally, until the flavors meld
together.
7. Garnish with fresh coriander
leaves.
8. Serve hot as a standalone dish or
with a side of raita or pickle.

Pg 15
PANNEER TIKKA
Ingredients
• 200 grams paneer (Indian cottage
cheese), cubed
• 1 cup plain yogurt (curd)
• 1 tablespoon ginger-garlic paste
• 1 teaspoon turmeric powder
• 1 teaspoon red chili powder
• 1 teaspoon garam masala
• 1 teaspoon cumin powder
• 1 teaspoon coriander powder
• Salt to taste
• 2 tablespoons oil
• 1 medium-sized onion, finely
chopped
• 2 medium-sized tomatoes, pureed
• 1 tablespoon butter
• 1/2 cup heavy cream (optional)
• Fresh coriander leaves for garnish

Macros Breakdown
Calories: 500 g per serving
• Protein: 36 g
• Carbohydrates: 15 g
• Fat: 20 g

Instructions
1. In a bowl, combine yogurt, gin-
ger-garlic paste, turmeric
powder, red chili powder, garam
masala, cumin powder, coriander
powder, and salt. Mix well to
make the marinade.
2. Add the paneer cubes to the
marinade, making sure they are
well coated. Let it marinate for

Pg 16
at least 30 minutes or refrigerate
for a few hours for better flavor.
3. Heat oil in a pan and add the mar-
inated paneer cubes. Cook until the
paneer is lightly browned and
slightly crispy on the outside.
Remove from the pan and set
aside.
4. In the same pan, heat butter and
add the chopped onions. Sauté
until golden brown.
5. Add the tomato puree and cook
until the oil separates from the mix-
ture.
6. Add the cooked paneer cubes to
the tomato-onion mixture and mix
well.
7. If desired, add heavy cream to
the pan and stir gently.
8. Let the mixture simmer for a few
minutes until the flavors meld to-
gether.
9. Garnish with fresh coriander
leaves.
10. Serve hot with naan, roti, or rice.

Pg 17
EGGITARIAN
RECIPIES
MASALA OMELETTE
Ingredients
• 4 eggs
• 1 small onion, finely chopped
• 1 small tomato, finely chopped
• 1 green chili, finely chopped
• 2 tablespoons chopped coriander
• leaves
• Salt to taste
• 1/2 teaspoon red chili powder
• 1/4 teaspoon turmeric powder
• Cooking oil

Macros Breakdown
Calories: 500 g per serving
• Protein: 24 g
• Carbohydrates: 14 g
• Fat: 30 g

Instructions
1. In a bowl, beat the eggs.
2. Add chopped onions, tomatoes,
green chili, coriander leaves, salt,
red chili powder, and turmeric
powder. Mix well.
3. Heat a non-stick pan and grease
it with cooking oil.
4. Pour the egg mixture onto the
pan and spread it evenly.
5. Cook on medium heat until the
omelette is set and cooked
through.
6. Flip the omelette and cook for
another minute.
7. Remove from the pan and serve
hot.
Pg 19
EGG BHURJI
Ingredients
• 4 eggs
• 1 small onion, finely chopped
• 1 small tomato, finely chopped
• 1 green chili, finely chopped
• 1/2 teaspoon cumin seeds
• 1/2 teaspoon turmeric powder
• 1/2 teaspoon red chili powder
• Salt to taste
• 2 tablespoons cooking oil
• Fresh coriander leaves for garnish

Macros Breakdown
Calories: 550 g per serving
• Protein: 26 g
• Carbohydrates: 20 g
• Fat: 35 g

Instructions
1. Heat oil in a pan and add cumin
seeds. Once they splutter, add
the chopped onions and sauté
until golden brown.
2. Add the green chili, turmeric
powder, and red chili powder.
Mix well. Add salt for taste.
3. Add the chopped tomatoes and
cook until they become soft and
mushy.
4. Crack the eggs directly into the
pan and scramble them with the
onion-tomato mixture.
5. Cook until the eggs are fully
cooked and the mixture is dry.
6. Garnish with fresh coriander and
serve hot with roti or bread.
Pg 20
EGG CURRY
Ingredients
• 4- 4 eggs, hard-boiled and peeled
• 2 medium onions, finely chopped
• 2 medium tomatoes, pureed
• 2 teaspoons ginger-garlic paste
• 1 teaspoon cumin seeds
• 1 teaspoon coriander powder
• 1/2 teaspoon turmeric powder
• 1/2 teaspoon red chili powder
• 1/2 teaspoon garam masala
• Salt to taste
• 2 tablespoons cooking oil
• Fresh coriander leaves for garnish

Macros Breakdown
Calories: 600 g per serving
• Protein: 24 g
• Carbohydrates: 30 g
• Fat: 25 g

Instructions
1. Heat oil in a pan and add cumin
seeds. Once they splutter, add
the chopped onions and sauté
until golden brown.
2. Add ginger-garlic paste and
sauté for a minute.
3. Add tomato puree and cook until
the oil separates.
4. Add turmeric powder, red chili
powder, coriander powder,
garam masala, and salt. Mix well.
5. Add the boiled eggs and coat
them with the masala mixture.

Pg 21
6. Cook for a few minutes, allowing
the flavors to blend.
7. Garnish with fresh coriander
leaves.
8. Serve hot with rice or roti.

Pg 22
EGG FRIED RICE
Ingredients
• 2 cups cooked basmati rice, cooled
• 4 eggs, beaten
• 1 small carrot, finely chopped
• 1 small capsicum, finely chopped
• 1/2 cup green peas
• 2 cloves of garlic, minced
• 1 small onion, finely chopped
• 2 tablespoons soy sauce
• 1 tablespoon cooking oil
• Salt to taste
• Fresh coriander leaves for garnish

Macros Breakdown
Calories: 650 g per serving
• Protein: 26 g
• Carbohydrates: 45 g
• Fat: 30 g

Instructions
1. Heat oil in a pan and add minced
garlic. Sauté for a minute.
2. Add chopped onions and sauté
until they turn translucent.
3. Add chopped carrots, capsicum,
and green peas. Cook until the
vegetables are slightly tender.
4. Push the vegetables to one side
of the pan and pour the beaten
eggs on the other side.
5. Scramble the eggs and cook
until they are fully cooked.
6. Mix the vegetables and eggs well
together.

Pg 23
7. Add cooked rice and soy sauce.
Mix well to combine all the ingredi-
ents.
8. Cook for a few minutes, stirring
occasionally.
9. Season with salt according to
taste.
10. Garnish with fresh coriander
leaves.
11. Serve hot as a standalone dish or
with a side of raita or pickle.

Pg 22
EGG PARATHA
Ingredients
• 2 cups whole wheat flour
• 4 eggs
• 1 small onion, finely chopped
• 1 small tomato, finely chopped
• 1 green chili, finely chopped
• 2 tablespoons chopped coriander
leaves
• Salt to taste
• 1/2 teaspoon red chili powder
• 1/4 teaspoon turmeric powder
• Ghee or cooking oil for cooking

Macros Breakdown
Calories: 500 g per serving
• Protein: 22 g
• Carbohydrates: 45 g
• Fat: 20 g

Instructions
1. In a bowl, combine whole wheat
flour, salt, and water to make a
soft dough. Set aside for 15-20
minutes.
2. In another bowl, beat the eggs.
3. Add chopped onions, tomatoes,
green chili, coriander leaves, salt,
red chili powder, and turmeric
powder to the beaten eggs. Mix
well.
4. Divide the dough into small por-
tions and roll each portion into a
small circle.
5. Place a portion of the egg mix-
ture in the center of the circle.
Pg 23
6. Fold the edges of the dough to
cover the egg mixture and seal it
properly.
7. Roll out the stuffed dough ball
into a paratha.
8. Heat a tawa or griddle and cook
the paratha on both sides, applying
ghee or oil as needed, until it turns
golden brown.
9. Repeat the process for the
remaining dough and egg mixture.
10. Serve hot with yogurt, pickle, or
chutney.

Pg 24
EGG DIET BIRYANI
Ingredients
• 2 cups basmati rice, soaked and
drained
• 4 eggs, hard-boiled and peeled
• 1 large onion, thinly sliced
• 1 large tomato, finely chopped
• 2 teaspoons ginger-garlic paste
• 1 teaspoon cumin seeds
• 1 teaspoon coriander powder
• 1/2 teaspoon turmeric powder
• 1/2 teaspoon red chili powder
• 1/2 teaspoon garam masala
• 1/4 cup plain yogurt
• A pinch of saffron strands
• 2 tablespoons chopped mint
leaves
• 2 tablespoons chopped coriander
leaves
• 2 tablespoons cooking oil or ghee
• Salt to taste

Macros Breakdown
Calories: 700 g per serving
• Protein: 28 g
• Carbohydrates: 60 g
• Fat: 30 g

Instructions
1. Heat oil or ghee in a pan and add
cumin seeds. Once they splutter,
add the sliced onions and cook
until golden brown.
2. Add ginger-garlic paste and
sauté for a minute.

Pg 25
3. Add the chopped tomatoes and
cook until they become soft and
mushy.
4. Add coriander powder, turmeric
powder, red chili powder, and
garam masala. Mix well.
5. Add plain yogurt and mix until
well combined.
6. Add the soaked & drained bas-
mati rice to the pan. Stir gently to
coat the rice with the masala
mixture.
7. Add enough water (about 4 cups)
and salt to taste. Bring it to a boil.
8. Reduce the heat to low, cover
the pan, and cook for about 15-20
minutes or until the rice is cooked
and fluffy.
9. In a separate pan, heat a table-
spoon of oil and gently fry the
hard-boiled eggs until they turn
golden brown. Set them aside.
10. If using saffron strands, soak
them in a tablespoon of warm milk
for a few minutes.
11. Once the rice is cooked, fluff it
up with a fork and add the fried
eggs, chopped mint leaves,
chopped coriander leaves, and
saffron milk (if using). Gently start
to mix everything together.
12. Cover the pan and let it rest for a
few minutes to allow the flavors to
blend.
13. Serve hot with raita or
cucumber-onion salad.

Pg 26
EGG CURRY (WITH COCONUT MILK)

Ingredients
• 4 eggs, hard-boiled and peeled
• 1 large onion, finely chopped
• 2 large tomatoes, pureed
• 1 tablespoon ginger-garlic paste
• 1/2 cup coconut milk
• 1 teaspoon cumin seeds
• 1 teaspoon coriander powder
• 1/2 teaspoon turmeric powder
• 1/2 teaspoon red chili powder
• 1/2 teaspoon garam masala
• Salt to taste
• 2 tablespoons cooking oil
• Fresh coriander leaves for garnish

Macros Breakdown
Calories: 500 g per serving
• Protein: 28 g
• Carbohydrates: 30 g
• Fat: 20 g

Instructions
1. Heat oil in a pan and add cumin
seeds. Once they splutter, add
the chopped onions and sauté
until golden brown.
2. Add ginger-garlic paste and
sauté for a minute.
3. Add tomato puree and cook until
the oil separates.
4. Add turmeric powder, red chili
powder, coriander powder,
garam masala, and salt. Mix well.
5. Add the boiled eggs and gently
stir them into the masala mix-
ture.
Pg 27
6. Pour the coconut milk into the
pan and mix well.
7. Simmer the curry for a few min-
utes, allowing the flavors to blend.
8. Garnish with fresh coriander
leaves.
9. Serve hot with rice or roti.

Pg 28
EGG SANDWICH
Ingredients
• 4 slices of bread
• 4 boiled eggs, sliced
• 1 small onion, thinly sliced
• 1 small tomato, thinly sliced
• 2-3 lettuce leaves
• 2 tablespoons mayonnaise
• 1 teaspoon mustard sauce
• Salt and pepper to taste
• Butter for toasting the bread

Macros Breakdown
Calories: 500 g per serving
• Protein: 24 g
• Carbohydrates: 50 g
• Fat: 16 g

Instructions
1. Take two slices of bread and
spread the mayonnaise-mustard
sauce mixture.
2. Place lettuce leaves on one slice
of bread.
3. Layer sliced onions, tomatoes,
and boiled egg slices on top of
the lettuce.
4. Sprinkle salt and pepper to taste.
5. Cover with the other slice of
bread and grill it in a hot pan with
butter. Grill till crispy on both
sides.
6. Remove from the pan, cut the
sandwich into halves or quarters,
and serve hot.

Pg 29
EGG ROLL
Ingredients
• 3 large eggs
• 2 roti or paratha (Indian flatbread)
• 1 small onion, thinly sliced
• 1 small tomato, thinly sliced
• 1 small cucumber, thinly sliced
• 2-3 lettuce leaves
• 1 teaspoon chaat masala
• 1/2 teaspoon red chili powder
• Salt to taste
• Oil for cooking

Macros Breakdown
Calories: 600 g per serving
• Protein: 21 g
• Carbohydrates: 40 g
• Fat: 20 g

Instructions
1. Heat a non-stick pan and break
the eggs into it.
2. Season with salt and red chili
powder. Scramble the eggs until
fully cooked. Set aside.
3. Heat a roti or paratha on a tawa.
Arrange lettuce leaves on one
side.
4. Spread scrambled eggs evenly
over the lettuce leaves. Top with
sliced onions, tomatoes, and cu-
cumbers.
5. Sprinkle chaat masala and salt
over the vegetables.
6. Roll the roti or paratha tightly,
starting from the side with the
filling.
Pg 30
7. Secure the roll with a toothpick, if
needed.
8. Repeat the process for the
remaining roti or paratha and filling.
9. Heat a little oil in a pan and cook
the egg rolls on all sides until lightly
crispy.
10. Remove from the pan, cut each
roll into halves, and serve hot with
ketchup or chutney.

Pg 31
 NON-
VEGETARIAN
RECIPIES
CHICKEN DIET BIRYANI
Ingredients
• 500 grams chicken, cut into pieces
• 2 cups basmati rice, soaked and
drained
• 1 large onion, thinly sliced
• 2 tomatoes, finely chopped
• 2 teaspoons ginger-garlic paste
• 1 teaspoon cumin seeds
• 1 teaspoon coriander powder
• 1/2 teaspoon turmeric powder
• 1/2 teaspoon red chili powder
• 1/2 teaspoon garam masala
• 1/4 cup plain yogurt
• A pinch of saffron strands
• 2 tablespoons chopped mint leaves
• 2 tablespoons chopped coriander
leaves
• 2 tablespoons cooking oil or ghee
• Salt to taste

Macros Breakdown
Calories: 500 g per serving
• Protein: 30 g
• Carbohydrates: 55 g
• Fat: 15 g

Instructions
1. Heat oil or ghee in a pan and add
cumin seeds. Once they splutter,
add the sliced onions and cook
until golden brown.
2. Add ginger-garlic paste and
sauté for a minute.

Pg 33
3. Add the chopped tomatoes and
cook until they become soft and
mushy.
4. Add coriander powder, turmeric
powder, red chili powder, and
garam masala. Mix well.
5. Add plain yogurt and mix until
well combined.
6. Add the chicken pieces to the
pan and coat them with the masala
mixture.
7. Cook for a few minutes until the
chicken is partially cooked.
8. In a separate pot, bring water to
a boil and add the soaked and
drained rice. Cook until the rice is
70% cooked. Drain the rice.
9. Layer the partially cooked
chicken and partially cooked rice in
a deep pot or biryani handi.
10. Sprinkle chopped mint leaves,
chopped coriander leaves, and
saffron strands (if using) on top.
11. Cover the pot with a tight-fitting
lid and cook on low heat for about
20-25 minutes or until the chicken
is fully cooked and the rice is
tender.
12. Serve hot with raita or cucum-
ber-onion salad.

Pg 34
BUTTER CHICKEN
Ingredients
• 500 grams boneless chicken, cut
into pieces
• 1 large onion, finely chopped
• 2 tomatoes, pureed
• 1 tablespoon ginger-garlic paste
• 1 teaspoon cumin seeds
• 1 teaspoon coriander powder
• 1/2 teaspoon turmeric powder
• 1/2 teaspoon red chili powder
• 1/2 teaspoon garam masala
• 2 tablespoons butter
• 1/4 cup heavy cream
• 1 tablespoon kasuri methi
(dried fenugreek leaves)
• Salt to taste

Macros Breakdown
Calories: 400 g per serving
• Protein: 30 g
• Carbohydrates: 12 g
• Fat: 20 g

Instructions
1. Heat butter in a pan and add
cumin seeds. Once they splutter,
add the chopped onions and
sauté until golden brown.
2. Add ginger-garlic paste and
sauté for a minute.
3. Add tomato puree and cook until
the oil separates.
4. Add turmeric powder, red chili
powder, coriander powder,
garam masala, and salt. Mix well.
Pg 35
5. Add the chicken pieces to the
pan and coat them with the masala
mixture.
6. Cook the chicken on medium
heat until it is tender and fully
cooked.
7. Crush the kasuri methi between
your palms and sprinkle it over the
chicken.
8. Pour in the heavy cream and mix
well.
9. Simmer the butter chicken for a
few minutes, allowing the flavors to
blend.
10. Serve hot with naan or rice.

Pg 36
FISH CURRY
Ingredients
• 500 grams fish fillets (such as
tilapia, salmon, or cod)
• 1 large onion, finely chopped
• 2 tomatoes, pureed
• 1 tablespoon ginger-garlic paste
• 2 green chilies, slit lengthwise
• 1 teaspoon cumin seeds
• 1 teaspoon coriander powder
• 1/2 teaspoon turmeric powder
• 1/2 teaspoon red chili powder
• 1/2 teaspoon garam masala
• 2 tablespoons cooking oil
• Fresh coriander leaves for garnish
• Salt to taste

Macros Breakdown
Calories: 500 g per serving
• Protein: 30 g
• Carbohydrates: 10 g
• Fat: 16 g

Instructions
1. Heat oil in a pan and add cumin
seeds. Once they splutter, add
the chopped onions and sauté
until golden brown.
2. Add ginger-garlic paste and
sauté for a minute.
3. Add tomato puree and cook until
the oil separates.
4. Add turmeric powder, red chili
powder, coriander powder,
garam masala, and salt. Mix well.

Pg 37
5. Add the fish fillets to the pan and
coat them with the masala mixture.
6. Add slit green chilies and mix
gently.
7. Cover the pan and cook the fish
on medium heat for about 10-12
minutes or until it is cooked
through.
8. Garnish with fresh coriander
leaves.
9. Serve hot with rice or roti.

Pg 38
MUTTON ROGAN JOSH
Ingredients
• 500 grams mutton, cut into pieces
• 2 onions, finely chopped
• 2 tomatoes, pureed
• 1 tablespoon ginger-garlic paste
• 2 green chilies, slit lengthwise
• 1 teaspoon cumin seeds
• 1 teaspoon coriander powder
• 1/2 teaspoon turmeric powder
• 1/2 teaspoon red chili powder
• 1/2 teaspoon garam masala
• 2 tablespoons cooking oil or ghee
• Fresh coriander leaves for garnish
• Salt to taste

Macros Breakdown
Calories: 600 g per serving
• Protein: 34 g
• Carbohydrates: 20 g
• Fat: 25 g

Instructions
1. Heat oil or ghee in a pressure
cooker or deep pot. Add cumin
seeds and let them splutter.
2. Add the chopped onions and
sauté until golden brown.
3. Add ginger-garlic paste and
sauté for a minute.
4. Add tomato puree and cook until
the oil separates.
5. Add turmeric powder, red chili
powder, coriander powder,
garam masala, and salt. Mix well.
Pg 39
6. Add the mutton pieces to the pot
and coat them with the masala
mixture.
7. Add slit green chilies and mix
gently.
8. Cover the pressure cooker or pot
and cook the mutton for about 4-5
whistles in a pressure cooker or
until the mutton is tender.
9. Garnish with fresh coriander
leaves.
10. Serve hot with naan or rice.

Pg 40
CHICKEN TIKKA
Ingredients
• 500 grams boneless chicken,
cut into pieces
• 1 large onion, finely chopped
• 2 tomatoes, pureed
• 1 tablespoon ginger-garlic paste
• 2 green chilies, slit lengthwise
• 1 teaspoon cumin seeds
• 1 teaspoon coriander powder
• 1/2 teaspoon turmeric powder
• 1/2 teaspoon red chili powder
• 1/2 teaspoon garam masala
• 2 tablespoons cooking oil or ghee
• 1/4 cup plain yogurt
• 2 tablespoons fresh cream
• Fresh coriander leaves for garnish
• Salt to taste

Macros Breakdown
Calories: 500 g per serving
• Protein: 30 g
• Carbohydrates: 10 g
• Fat: 20 g

Instructions
1. In a bowl, marinate the chicken
pieces with yogurt, ginger-garlic
paste, turmeric powder, red chili
powder, and salt. Mix well and
let it marinate for at least 30
minutes.
2. Heat oil or ghee in a pan and add
cumin seeds. Once they splutter,
add the chopped onions and
sauté until golden brown.
Pg 41
3. Add ginger-garlic paste and
sauté for a minute.
4. Add tomato puree and cook until
the oil separates.
5. Add coriander powder, red chili
powder, garam masala, and salt.
Mix well.
6. Add the marinated chicken
pieces to the pan and cook until
they are browned on all sides.
7. Add slit green chilies and mix
gently.
8. Cover the pan and cook the
chicken on low heat until it is
tender and fully cooked.
9. Stir in fresh cream and mix well.
10. Garnish with fresh coriander
leaves.
11. Serve hot with naan or rice.

Pg 42
PRAWN CURRY
Ingredients
• 500 grams prawns, peeled and
deveined
• 1 large onion, finely chopped
• 2 tomatoes, pureed
• 1 tablespoon ginger-garlic paste
• 2 green chilies, slit lengthwise
• 1 teaspoon cumin seeds
• 1 teaspoon coriander powder
• 1/2 teaspoon turmeric powder
• 1/2 teaspoon red chili powder
• 1/2 teaspoon garam masala
• 2 tablespoons cooking oil
• Fresh coriander leaves for garnish
• Salt to taste

Macros Breakdown
Calories: 500 g per serving
• Protein: 30 g
• Carbohydrates: 16 g
• Fat: 12 g

Instructions
1. Heat oil in a pan and add cumin
seeds. Once they splutter, add
the chopped onions and sauté
until golden brown.
2. Add ginger-garlic paste and
sauté for a minute.
3. Add tomato puree and cook until
the oil separates.
4. Add turmeric powder, red chili
powder, coriander powder,
garam masala, and salt. Mix well.
Pg 42
5. Add the prawns to the pan and
coat them with the masala mixture.
6. Add slit green chilies and mix
gently.
7. Cover the pan and cook the
prawns on medium heat for about
5-7 minutes or until they are
cooked through.
8. Garnish with fresh coriander
leaves.
9. Serve hot with rice or roti.

Pg 43
CHICKEN OMLETTE
Ingredients
• 2 eggs
• 50 grams cooked chicken breast,
shredded
• 1 small onion, finely chopped
• 1 green chili, finely chopped
• 2 tablespoons chopped coriander
leaves
• Salt and pepper to taste
• 1 tablespoon cooking oil

Macros Breakdown
Calories: 400 g per serving
• Protein: 30 g
• Carbohydrates: 10 g
• Fat: 18 g

Instructions
1. In a bowl, whisk the eggs until
well beaten. Season with salt
and pepper.
2. Heat oil in a non-stick pan over
medium heat. Add chopped
onions and green chili to the pan
and sauté until the onions turn
translucent.
3. Add the shredded chicken to the
pan
4. Pour the beaten eggs into the
pan and let it cook on medium
heat. Sprinkle chopped corian-
der leaves on top.
5. Flip it over to cook the other side.
6. Transfer the omelette to a plate
and serve hot. Pg 44
CHICKEN ROLL
Ingredients
• 250 grams boneless chicken,
cooked and shredded
• 2 large chapatis or tortillas
• 1 small onion, thinly sliced
• 1 small cucumber, thinly sliced
• 2 tablespoons mayonnaise
• 1 tablespoon ketchup
• Salt and pepper to taste

Macros Breakdown
Calories: 500 g per serving
• Protein: 30 g
• Carbohydrates: 22 g
• Fat: 12 g

Instructions
1. In a bowl, combine the shredded
chicken with mayonnaise, ketch-
up, salt, and pepper.
2. Lay the chapatis or tortillas on a
flat surface.
3. Spread the chicken mixture
evenly over the chapatis.
4. Top with sliced onions and cu-
cumbers.
5. Roll the chapatis tightly, sealing
the filling inside.
6. Cut the rolls into smaller pieces
and serve.

Pg 45
CHICKEN SANDWICH
Ingredients
• 250 grams boneless chicken breast,
cooked and sliced
• 4 slices of bread
• 2 tablespoons mayonnaise
• 1 small onion, thinly sliced
• 1 small tomato, thinly sliced
• Lettuce leaves
• Salt and pepper to taste

Macros Breakdown
Calories: 400 g per serving
• Protein: 25 g
• Carbohydrates: 20 g
• Fat: 12 g

Instructions
1. Spread mayonnaise on one side
of each bread slice.
2. Layer the chicken slices on one
slice of bread.
3. Top with sliced onions, toma-
toes, and lettuce leaves.
4. Sprinkle salt and pepper over the
filling.
5. Cover with another slice of
bread, mayonnaise side down.
6. Cut the sandwich diagonally into
halves or quarters.
7. Serve the chicken sandwich as is
or with a side of potato chips.

Pg 46
CHICKEN DOSA
Ingredients
• 1 cup dosa batter
• 100 grams boneless chicken,
cooked and shredded
• 1 small onion, finely chopped
• 1 green chili, finely chopped
• 2 tablespoons chopped coriander
leaves
• Salt to taste
• Oil for cooking

Macros Breakdown
Calories: 550 g per serving
• Protein: 25 g
• Carbohydrates: 45 g
• Fat: 8 g

Instructions
1. In a bowl, combine the shredded
chicken with chopped onions,
green chili, coriander leaves, and
salt.
2. Heat a non-stick pan or dosa
tawa and grease it with oil. Pour
a ladleful of dosa batter onto the
pan and spread it in a circular
motion to make a thin dosa.
3. Drizzle a little oil around the
edges of the dosa.
4. Place a portion of the chicken
mixture on one half of the dosa.
Fold the dosa over the filling,
creating a semi-circle shape.
5. Serve hot with chutney or
sambar.
Pg 47
 WHEY
RECIPIES
WHEY PROTEIN
PANCAKES
Ingredients
• 1 scoop of whey protein powder
(flavor of your choice)
• 1/2 cup oat flour
• 1/2 cup low-fat cottage cheese
• 2 egg whites
• 1/2 teaspoon baking powder
• 1/2 teaspoon vanilla extract
• Water or milk (fordesired
consistency)
• Cooking spray

Macros Breakdown
Calories: 250-300 g per serving
• Protein: 25-30 g
• Carbohydrates: 20-25 g
• Fat: 5-8 g

Instructions
1. In a bowl, mix the whey protein
powder, oat flour, baking
powder, and vanilla extract.
2. Add the cottage cheese and egg
whites to the dry mixture and stir
well. Gradually add water or milk
to achieve the consistency.
3. Heat a non-stick skillet or griddle
and coat it with cooking spray.
4. Pour 1/4 cup of the batter onto
the skillet and cook until bubbles
form on the surface.
5. Flip the pancake and cook the
other side until golden brown.
6. Serve the whey protein pan-
cakes with your favorite top-
pings
Pg 49
WHEY PROTEIN
SMOOTHIE
Ingredients
• 1 scoop of whey protein powder
(flavor of your choice)
• 1 cup unsweetened almond milk
or any other milk of your choice
• 1/2 frozen banana
• 1 cup frozen berries (such as
strawberries, blueberries, or mixed
berries)
• 1 tablespoon almond butter or
peanut butter
• Ice cubes (optional)

Macros Breakdown
Calories: 250-300 g per serving
• Protein: 25-30 g
• Carbohydrates: 20-25 g
• Fat: 8-10 g

Instructions
1. Place all the ingredients in a
blender.
2. Blend until smooth and creamy.
3. If desired, add ice cubes for a
colder and thicker smoothie.
4. Pour into a glass and enjoy as a
high-protein snack or meal
replacement.

Pg 50
WHEY PROTEIN
ENERGY BALLS
Ingredients
• 1 cup old-fashioned oats
• 1/2 cup natural peanut butter
or almond butter
• 1/4 cup honey or maple syrup
• 1/4 cup whey protein powder
(flavor of your choice)
• 1/4 cup dark chocolate chips or
dried fruits (optional)
• 1/4 cup chopped nuts (such as
almonds, walnuts, or cashews)
• 1 teaspoon vanilla extract

Macros Breakdown
Calories: 150-200 g per energy balls
• Protein: 8-10 g
• Carbohydrates: 12-15 g
• Fat: 8-10 g

Instructions
1. In a bowl, mix all the ingredients
together until well combined.
2. Form the mixture into small
bite-sized balls using your
hands.
3. Place the energy balls on a
baking sheet lined with parch-
ment paper.
4. Refrigerate for at least 30 min-
utes to firm up.
5. Store the whey protein energy
balls in an airtight container in
the refrigerator for up to a week.

Pg 51
WHEY PROTEIN
OATMEAL
Ingredients
• 1/2 cup rolled oats
• 1 cup water or milk of your choice
• 1 scoop of whey protein powder
(flavor of your choice)
• 1 tablespoon nut butter (such as
almond butter or peanut butter)
• Fresh fruits or berries for topping
• Optional toppings: chopped nuts,
seeds, or cinnamon

Macros Breakdown
Calories: 300-350 g per energy balls
• Protein: 25-30 g
• Carbohydrates: 30-35 g
• Fat: 8-10 g

Instructions
1. In a saucepan, bring water or
milk to a boil.
2. Add the rolled oats and cook ac-
cording to the package instruc-
tions.
3. Stir in the whey protein powder
until well combined.
4. Remove from heat and transfer
the oatmeal to a bowl.
5. Stir in the nut butter until melted
and incorporated.
6. Top with fresh fruits or berries,
and any additional toppings of
your choice.
7. Serve warm and enjoy a pro-
tein-packed breakfast or snack.

Pg 52
OVERNIGHT
OATMEAL DESSERT
Ingredients
• 1/2 cup rolled oats
• 1 scoop of whey protein powder
(flavor of your choice)
• 1 tablespoon chia seeds
• 1 cup milk of your choice (almond
milk, soy milk, etc.)
• 1 tablespoon nut butter (such as
almond butter or peanut butter)
• Optional toppings: fresh fruits,
nuts, seeds, or honey for sweetness

Macros Breakdown
Calories: 300-350 g per energy balls
• Protein: 25-30 g
• Carbohydrates: 30-35 g
• Fat: 10-12 g

Instructions
1. In a jar or container with a lid,
combine the rolled oats, whey
protein powder, and chia seeds.
2. Pour in the milk and stir well to
combine all the ingredients.
3. Close the jar tightly with the lid
and refrigerate overnight or for
at least 4-6 hours.
4. In the morning, give the oatmeal
mixture a good stir. Add milk if
needed
5. Stir in the nut butter for added
creaminess and flavor. Top with
your favorite choice.
6. Enjoy the high-protein overnight
whey protein oatmeal cold or
slightly warmed.
Pg 53