14-Day Friendly
Indian Meal Plan

Ingredients

• 3 whole eggs
• ½ medium onion, finely chopped
• 1 medium tomato, chopped
• 1 green chilli, minced
• ½ tsp cumin seeds
• ¼ tsp turmeric
• ¼ tsp red chilli powder
• Salt to taste
• 1 tsp ghee
• 1 cup fresh spinach
• 2 cloves garlic, sliced

Steps

1. Heat ghee in a non-stick pan. Add cumin seeds; let them splutter.
2. Add onion and sauté till golden (4–5 min). Add green chilli and tomato; cook till mushy.
3. Add turmeric, chilli powder, and salt. Stir well.
4. Beat eggs and pour in. Stir continuously on medium heat until softly scrambled. Remove.
5. In the same pan, add a few drops of oil, garlic, and spinach. Sauté 2 min. Season with salt.
6. Serve bhurji alongside spinach immediately.

Ingredients

• 1½ cups sprouted green moong (raw)
• 1 cucumber, diced
• 1 tomato, diced
• ½ onion, diced
• 2 tbsp pomegranate arils
• ½ tsp roasted cumin powder
• Juice of 1 lemon
• Salt, black pepper to taste
• 2 tbsp fresh coriander, chopped
• 1 tsp green chutney (blend mint, coriander, green chilli, lemon)

Steps

1. Steam sprouts lightly (2 min in microwave or 5 min in steamer) — keep them slightly crunchy.
2. Combine all chopped vegetables and sprouts in a bowl.
3. Add lemon juice, cumin powder, salt, pepper. Toss well.
4. Drizzle green chutney. Top with pomegranate and coriander. Serve immediately.

Ingredients

• 150g pomfret fillet
• 1 tbsp lemon juice
• ½ tsp turmeric
• ½ tsp red chilli powder
• 1 tsp ginger-garlic paste
• Salt to taste
• 2 cups lauki (bottle gourd), diced
• 1 tsp mustard seeds
• ½ tsp cumin seeds
• ½ cup low-fat curd
• 1 cucumber, grated
• Mint leaves, roasted cumin for raita

Steps

1. Marinate fish with lemon, turmeric, chilli powder, ginger-garlic paste, salt for 20 min.
2. Grill on a cast iron pan 4–5 min each side until cooked. No oil needed; brush lightly if sticking.
3. Lauki sabzi: heat 1 tsp oil, add mustard seeds and cumin. Add lauki, ½ tsp turmeric, salt. Cover and cook 12 min on low heat.
4. Raita: mix curd with grated cucumber, mint, roasted cumin, salt.
5. Serve fish with sabzi and raita on the side.

Ingredients

• ¾ cup rolled oats (not instant)
• 1 tsp oil
• ½ tsp mustard seeds
• 1 tsp urad dal
• 8–10 curry leaves
• 1 green chilli, minced
• ½ onion, diced
• 1 small carrot, grated
• ¼ cup green peas
• ¼ tsp turmeric
• Salt to taste
• Juice of ½ lime
• 2 tbsp coriander leaves

Steps

1. Dry-roast oats in a pan for 3–4 min on medium heat until lightly golden. Set aside.
2. In the same pan, heat oil. Add mustard seeds; when they splutter, add urad dal.
3. Add curry leaves, green chilli, onion. Sauté 3 min.
4. Add carrot, peas, turmeric, salt. Stir 2 min.
5. Add 1½ cups water. Bring to a boil. Add roasted oats, stir continuously.
6. Cook 5–6 min until oats absorb water. Finish with lime juice and coriander.

Ingredients

• 120g chicken breast
• 2 tbsp low-fat curd
• ½ tsp tandoori masala
• ½ tsp red chilli powder
• ¼ tsp cumin powder
• 1 tsp ginger-garlic paste
• Salt, lemon juice for marinade
• 1 cucumber, diced
• 2 tomatoes, diced
• ½ onion, thinly sliced
• 3 radishes, sliced
• ½ tsp mustard
• 1 tbsp olive oil
• Juice of 1 lemon
• Black pepper, salt

Steps

1. Marinate chicken in curd, tandoori masala, chilli powder, cumin, ginger-garlic paste, lemon, salt for at least 30 min (overnight is best).
2. Grill chicken on a hot pan 5–6 min per side until charred and cooked through. Rest 5 min, then slice.
3. Mix dressing: olive oil, lemon juice, mustard, salt, pepper.
4. Toss cucumber, tomato, onion, radish with dressing.
5. Arrange chicken strips over salad. Garnish with coriander.

Ingredients

• 2 eggs, beaten
• 3 cups vegetable broth (low sodium)
• ½ tsp grated ginger
• 2 cloves garlic, minced
• ¼ tsp turmeric
• 1 green chilli, slit
• ½ carrot, julienned
• ¼ cup spring onions
• Salt, pepper
• 1½ cups broccoli florets
• 1 tsp sesame oil or ghee

Steps

1. Bring broth to a boil with ginger, garlic, turmeric, green chilli.
2. Add carrot. Simmer 3 min.
3. Slowly drizzle beaten eggs in while stirring gently to form ribbons. Season with salt and pepper.
4. Top with spring onions.
5. Broccoli: steam or stir-fry in sesame oil with garlic, salt, and a pinch of pepper for 4–5 min.

Ingredients

• 2 whole eggs
• 50g low-fat paneer, crumbled
• ½ cup mixed bell peppers (red, yellow, green), diced
• ½ small onion, chopped
• 1 tsp ghee
• ¼ tsp black pepper
• ¼ tsp red chilli flakes
• Salt to taste
• Fresh coriander to garnish

Steps

1. Heat ghee in a pan. Sauté onion 2 min. Add bell peppers, cook 3 min until slightly tender.
2. Add crumbled paneer. Stir and cook 2 min.
3. Beat eggs, pour over the paneer-veg mix. Stir continuously on medium-low heat.
4. Season with salt, black pepper, chilli flakes. Garnish with coriander and serve hot.

Ingredients

• ¾ cup cooked/canned rajma (rinsed well)
• 10–12 cherry tomatoes, halved
• 1 cucumber, chopped
• ½ red onion, finely diced
• ¼ cup fresh coriander
• 2 tbsp olive oil
• Juice of 1½ lemons
• 1 tsp roasted cumin powder
• ½ tsp chaat masala
• Salt, black pepper to taste

Steps

1. Combine rajma, cherry tomatoes, cucumber, onion in a bowl.
2. Whisk olive oil, lemon juice, cumin powder, chaat masala, salt and pepper together.
3. Pour dressing over salad. Toss gently to combine.
4. Refrigerate 10 min before serving for flavours to meld. Top with coriander.

Ingredients

• 150g chicken breast
• 1 tbsp low-fat curd
• ½ tsp cumin powder
• ½ tsp coriander powder
• ¼ tsp turmeric
• ½ tsp garam masala
• 1 tsp ginger-garlic paste
• Salt, lemon juice
• 1 small zucchini, sliced
• 1 onion, wedges
• 1 capsicum, sliced
• 1 tsp olive oil for vegetables

Steps

1. Marinate chicken in curd, spices, ginger-garlic paste, salt, lemon juice for 30 min or overnight.
2. Preheat oven to 200°C.
3. Toss vegetables with olive oil, salt, and a pinch of cumin. Spread on a baking tray.
4. Place chicken on the tray. Bake 25–30 min until cooked through (internal temp 75°C).
5. Rest 5 min, then slice and serve with roasted vegetables.

Ingredients

• 3 eggs
• ½ tsp chaat masala
• ¼ tsp black salt (kala namak)
• ½ cup low-fat curd
• ½ tsp dry fenugreek leaves (kasuri methi), crushed
• ¼ tsp roasted cumin powder
• Salt, pepper to taste
• 1 cucumber, sliced

Steps

1. Boil eggs: place in cold water, bring to boil, cook 10 min. Transfer to ice water. Peel.
2. Halve eggs. Sprinkle chaat masala and black salt on cut sides.
3. Mix curd with kasuri methi, cumin, salt, and pepper for the dip.
4. Serve eggs with curd dip and sliced cucumber on the side.

Ingredients

• 1 can (100g) tuna in water, drained
• ½ cup boiled chickpeas (chana)
• 2 cups mixed greens or shredded cabbage
• 10 cherry tomatoes, halved
• ¼ cucumber, diced
• 2 tbsp fresh coriander
• Juice of 1½ limes
• 1 tbsp olive oil
• ½ tsp jeera (cumin) powder
• 1 green chilli, minced (optional)
• Salt, pepper

Steps

1. Make dressing: whisk lime juice, olive oil, cumin, green chilli, salt, and pepper.
2. In a bowl, combine greens, cherry tomatoes, cucumber, and chickpeas.
3. Add drained tuna in chunks. Do not over-mix.
4. Drizzle dressing. Toss gently. Top with fresh coriander. Serve immediately.

Ingredients

• 120g minced chicken
• 1 small onion, finely chopped
• 1 tomato, finely chopped
• ¼ cup green peas
• 1 tsp ginger-garlic paste
• ½ tsp cumin powder
• ½ tsp coriander powder
• ¼ tsp garam masala
• Salt, chilli to taste
• 1 tsp oil
• 4 large iceberg or romaine lettuce leaves
• Chopped onion, tomato for topping

Steps

1. Heat oil. Sauté onion until golden. Add ginger-garlic paste, cook 1 min.
2. Add minced chicken, break it up and cook until no longer pink (5–7 min).
3. Add tomato, all spices. Mix well. Add peas and cook 5 more min. Season with salt.
4. Wash and pat dry lettuce leaves. Spoon keema mixture into each leaf cup.
5. Top with fresh chopped onion, tomato, coriander and a squeeze of lime.

Ingredients

• ¾ cup thick poha (not thin/fermented variety)
• 1 tsp oil
• ½ tsp mustard seeds
• 8–10 curry leaves
• ½ onion, diced
• 1 green chilli, slit
• ¼ tsp turmeric
• 2 tbsp roasted peanuts
• 1 tbsp ground flaxseed
• Salt, lemon juice to taste
• Fresh coriander

Steps

1. Wash poha in a strainer under water for 30 sec. Drain and set aside for 5 min to soften slightly.
2. Heat oil. Add mustard seeds; once they pop, add curry leaves and green chilli.
3. Add onion, cook 3 min. Add turmeric, salt, peanuts. Stir 1 min.
4. Add softened poha. Mix gently on low heat 3–4 min.
5. Remove from heat. Stir in ground flaxseed and lemon juice. Garnish with coriander.

Ingredients

• 2 hard-boiled eggs, sliced
• ½ small sweet potato, cubed
• 1 medium beetroot, cubed
• ½ capsicum, sliced
• 1 tsp olive oil
• Salt, cumin powder
• 1½ cups fresh spinach
• 1 tbsp sesame paste (tahini) or til chutney
• Juice of 1 lemon
• 1 clove garlic, grated

Steps

1. Roast sweet potato and beetroot: toss with olive oil, salt, cumin; bake at 200°C for 20–25 min. Add capsicum in last 10 min.
2. Dressing: mix tahini, lemon juice, garlic, 2 tbsp water, salt to form a pourable consistency.
3. Arrange spinach in a bowl. Top with warm roasted vegetables.
4. Place sliced eggs on top. Drizzle tahini dressing generously.

Ingredients

• 120g medium prawns, cleaned and deveined
• 1 tsp coconut oil
• ½ tsp mustard seeds
• 5–6 shallots (small onions), sliced
• 10 curry leaves
• 2 dry red chillies
• ½ tsp turmeric
• ½ tsp red chilli powder
• 1 tsp coriander powder
• Salt to taste
• 1 cup kohlrabi, julienned
• 1 carrot, julienned
• Lemon juice, fresh coriander

Steps

1. Marinate prawns with turmeric, chilli powder, coriander powder, salt for 10 min.
2. Heat coconut oil. Add mustard seeds. When they pop, add dry red chillies and curry leaves.
3. Add shallots and cook until golden. Add marinated prawns.
4. Stir-fry on high heat 3–4 min until prawns turn pink and are cooked. Do not overcook.
5. Kohlrabi salad: toss kohlrabi and carrot with lemon juice, salt, and coriander. Serve alongside.

Ingredients

• ¾ cup besan (chickpea flour)
• ½ cup water (adjust to thin-pancake consistency)
• ¼ onion, grated
• 1 small tomato, finely chopped
• 1 green chilli, minced
• ¼ tsp ajwain (carom seeds)
• ¼ tsp turmeric
• Salt to taste
• 1 tsp oil (for pan, total)
• Mint chutney to serve

Steps

1. Mix besan with water to form a smooth, lump-free batter (like pancake batter).
2. Add grated onion, tomato, green chilli, ajwain, turmeric, salt. Mix well.
3. Heat a non-stick pan. Brush with a few drops of oil. Pour ladle of batter, spread in a circle.
4. Cook on medium heat 2–3 min until edges are dry. Flip, cook 2 min more.
5. Repeat for remaining batter. Serve hot with mint chutney.

Ingredients

• ½ cup quinoa
• 100g chicken breast, sliced
• ¼ cup boiled chickpeas
• 1 cup broccoli florets
• ½ tsp cumin
• ½ tsp coriander powder
• Salt, lemon juice, ginger-garlic paste for chicken
• 1 tbsp sesame paste
• ½ tsp grated ginger
• Lemon, water for dressing

Steps

1. Cook quinoa: rinse well, add 1 cup water, bring to boil, reduce heat, cook 12–15 min, fluff with fork.
2. Marinate and grill chicken (as per Day 2 recipe). Slice into strips.
3. Roast broccoli and chickpeas: toss with olive oil, cumin, salt; bake 15 min at 200°C.
4. Make dressing: sesame paste + lemon juice + ginger + water + salt (thin consistency).
5. Assemble: quinoa base, topped with chicken, broccoli, chickpeas. Drizzle dressing.

Ingredients

• 150g surmai or any firm white fish fillet
• ½ tsp turmeric
• 8–10 curry leaves
• ½ tsp red chilli powder
• Salt to taste
• ½ cup fresh coconut (grated)
• ¼ cup coriander leaves
• 1 green chilli
• Juice of 1 lemon (for chutney)
• 1 cup French beans, trimmed
• ½ tsp mustard seeds

Steps

1. Rub fish with turmeric, chilli powder, and salt. Place curry leaves on top.
2. Steam in a steamer basket 10–12 min until flesh flakes easily.
3. Coconut chutney: blend coconut, coriander, green chilli, lemon juice, salt, and a little water.
4. Beans: steam for 5 min. In small pan, temper mustard seeds in ½ tsp oil, pour over beans.
5. Serve fish with coconut chutney and beans on the side.

Ingredients

• 3 eggs
• 1 cup button mushrooms, sliced
• 2 spring onions, chopped
• 1 small garlic clove, minced
• Salt, black pepper to taste
• ½ tsp dried herbs (thyme or oregano)
• 1 tsp ghee or butter

Steps

1. Sauté mushrooms with garlic in ½ tsp ghee until golden. Season with salt and set aside.
2. Beat eggs with salt, pepper, and dried herbs until frothy.
3. Heat remaining ghee in a non-stick pan on medium. Pour egg mixture.
4. When edges start to set, add mushrooms and spring onions on one half.
5. Fold over and cook 1 more min. Slide onto plate and serve hot.

Ingredients

• 120g grilled chicken, sliced (use Day 2 recipe)
• 2 cups romaine/cos lettuce, torn
• 2 tbsp roasted pumpkin seeds
• 1 tbsp low-fat curd
• 1 tsp Dijon or English mustard
• 1 clove garlic, grated
• Juice of 1 lemon
• Salt, black pepper
• 1 tbsp olive oil

Steps

1. Make dressing: whisk curd, mustard, garlic, lemon juice, olive oil, salt and pepper together.
2. Toss romaine lettuce with dressing until well coated.
3. Top with sliced grilled chicken and roasted pumpkin seeds.
4. Serve immediately. Do not let it sit or greens will wilt.

Ingredients

• ½ cup moong dal or masoor dal
• 2 cups fresh spinach, chopped
• 1 medium tomato, chopped
• ½ onion, chopped
• 3 cloves garlic, minced
• ½ tsp cumin seeds
• ¼ tsp turmeric
• Salt, red chilli to taste
• 1 tsp ghee
• 1 hard-boiled egg, halved

Steps

1. Pressure cook dal with turmeric, 2 cups water for 3 whistles (or cook in pot 20 min). Mash slightly.
2. In a pan, heat ghee. Add cumin seeds. Add garlic, cook 1 min. Add onion, tomato, cook 5 min.
3. Add spinach, stir until wilted (2 min). Pour in cooked dal. Simmer together 5 min.
4. Adjust consistency with water. Season with salt and chilli.
5. Serve soup in a bowl with halved boiled egg on top.

Ingredients

• 3 tbsp chia seeds
• 200ml low-fat milk or unsweetened almond milk
• ½ tsp vanilla essence
• 1 tsp honey (optional, small amount only)
• 5 walnut halves
• 6–8 almonds, roughly chopped
• ½ cup strawberries or blueberries (fresh or frozen)

Steps

1. Night before: mix chia seeds with milk, vanilla, and honey if using. Stir well.
2. Refrigerate overnight (at least 6 hours) until thick and pudding-like.
3. Morning: top with walnuts, almonds, and fresh berries. Serve cold.
4. Tip: add a pinch of cardamom for an Indian flavour twist.

Ingredients

• 130g mackerel (bangda) fillet or small whole fish
• ½ tsp turmeric, ½ tsp chilli powder, salt for marinade
• 1 tsp coconut oil
• 1.5 cups raw green papaya, julienned
• ¼ cup carrot, julienned
• 1 green chilli, thinly sliced
• Juice of 1½ limes
• 1 tbsp fresh coriander
• Salt to taste

Steps

1. Marinate fish in turmeric, chilli powder, salt for 15 min.
2. Pan-grill in coconut oil 4 min each side until cooked and slightly charred.
3. Toss papaya and carrot with lime juice, green chilli, salt, and coriander.
4. Plate the slaw, top with the grilled fish.

Ingredients

• 150g chicken pieces (bone-in for flavour)
• 200ml thin coconut milk (50ml thick + 150ml water)
• 1 small onion, sliced
• 1-inch ginger, sliced
• 3–4 green chillies, slit
• 10 curry leaves
• 1 tsp coconut oil
• 4–5 black peppercorns
• 2–3 cloves
• 1 small carrot, diced
• ½ cup green peas
• Salt to taste

Steps

1. Heat coconut oil. Sauté onion, ginger, green chillies, curry leaves 2–3 min.
2. Add chicken, peppercorns, and cloves. Cook stirring 5 min until sealed.
3. Add carrot and peas. Add thin coconut milk and salt. Bring to a gentle simmer.
4. Cover and cook on low heat 20–25 min until chicken is tender. Do not boil vigorously.
5. Serve hot as a thick soup-stew. Squeeze lime before eating.

Ingredients

• 3 eggs
• 2 large tomatoes, puréed or finely chopped
• ½ onion, finely chopped
• ½ capsicum (red or green), diced
• 2 cloves garlic, minced
• ½ tsp cumin seeds
• ¼ tsp turmeric
• ½ tsp red chilli powder
• ½ tsp coriander powder
• Salt to taste
• 1 tsp olive oil
• Fresh coriander and a pinch of garam masala to finish

Steps

1. Heat oil in a wide, deep pan. Add cumin seeds; let them sizzle. Add garlic, cook 1 min.
2. Add onion and capsicum. Cook 4–5 min until soft.
3. Add tomatoes, turmeric, chilli powder, coriander powder, salt. Cook on medium heat 8–10 min until thick.
4. Make 3 wells in the sauce. Crack an egg into each well. Cover pan.
5. Cook on low heat 5–7 min until whites are set but yolks are still slightly runny. Garnish and serve from the pan.

Ingredients

• 120g grilled chicken breast, sliced
• 1 cup fresh methi leaves (remove from stems)
• 1 medium carrot, grated
• 5–6 radishes, grated or sliced
• 2 tbsp low-fat curd
• 1 tsp mustard paste
• Juice of 1 lemon
• ½ tsp roasted cumin powder
• Salt, pepper

Steps

1. If methi leaves are very bitter, soak in salted water 10 min, squeeze, and pat dry.
2. Mix dressing: curd, mustard, lemon juice, cumin, salt, pepper.
3. Toss methi, carrot, radish in dressing. Let it sit 5 min.
4. Arrange slaw in a bowl. Top with sliced grilled chicken.

Ingredients

• 150g firm white fish (rohu/basa), cubed
• 2 tbsp low-fat curd
• 1 tsp tikka masala powder
• ½ tsp each: cumin, coriander powder
• 1 tsp ginger-garlic paste
• Salt, lemon juice, red chilli powder
• 1.5 cups cauliflower florets
• ½ tsp turmeric
• ½ tsp amchur (dry mango powder)
• ½ cup curd, cucumber, roasted cumin for raita

Steps

1. Marinate fish in curd, tikka masala, cumin, coriander, ginger-garlic, salt, lemon for 20 min.
2. Thread on skewers or place on baking tray. Grill/bake at 220°C for 12–15 min until charred edges.
3. Cauliflower: toss with turmeric, amchur, salt, a little oil. Roast 20 min at 200°C.
4. Raita: grate cucumber, squeeze out water. Mix with curd, roasted cumin, salt, fresh mint.
5. Serve fish tikka with raita and roasted cauliflower.

Ingredients

• 3 tbsp ragi (nachni) flour
• 150ml low-fat milk
• 100ml water
• ¼ tsp cardamom powder
• 1 tsp jaggery (raw sugar) or none
• 8 almonds, sliced
• 1 tbsp pumpkin seeds (optional)

Steps

1. Mix ragi flour with ¼ cup cold water to form a lump-free paste.
2. Heat remaining water and milk together in a saucepan. When warm, add ragi paste.
3. Stir continuously on medium heat until thick and cooked (7–8 min). It will smell nutty.
4. Add jaggery if using, and cardamom. Stir well.
5. Pour into a bowl. Top with almonds and pumpkin seeds. Serve warm.

Ingredients

• 2 hard-boiled eggs, quartered
• 1 medium beetroot, boiled and cubed
• 1½ cups baby spinach or rocket leaves
• 6 walnut halves
• 30g crumbled low-fat paneer or feta
• 1 tbsp balsamic vinegar
• 1 tbsp olive oil
• 1 tsp honey
• ½ tsp Dijon mustard
• Salt, pepper

Steps

1. Boil beetroot until fork tender (or use pre-cooked). Cool and cube.
2. Dressing: whisk balsamic, olive oil, honey, mustard, salt, pepper.
3. Arrange spinach in a bowl. Add beetroot, eggs, walnuts, paneer.
4. Drizzle dressing and serve immediately. The beet will bleed — that's fine and beautiful!

Ingredients

• 150g chicken (bone-in pieces preferred)
• 4 cups water
• 1-inch ginger, crushed
• 3–4 cloves garlic
• 8–10 black peppercorns
• ½ cup each: carrot, beans, zucchini — diced
• ¼ cup spring onions
• Salt to taste
• Fresh coriander, lime to finish

Steps

1. Pressure cook chicken with water, ginger, garlic, peppercorns for 4 whistles (or simmer 45 min).
2. Remove chicken, shred the meat and discard skin and bones. Strain the broth.
3. Return broth to pot. Add diced vegetables and simmer 8–10 min.
4. Add shredded chicken back. Adjust salt. Simmer 5 more min.
5. Serve hot with spring onions, coriander, and a squeeze of lime.

Steps

1. Dry-roast bajra rava 4 min. Set aside.
2. Temper: oil + mustard seeds + curry leaves + green chilli + onion (cook 3 min).
3. Add carrot and peas; stir 2 min. Add 1½ cups water + salt. Bring to boil.
4. Add bajra rava, stir vigorously. Cover and cook on low 8 min until absorbed.
5. Finish with lime and coriander. Serve hot.

Steps

1. Cook ½ cup quinoa (1:2 water ratio). Cool.
2. Sauté prawns with turmeric, chilli, garlic in 1 tsp oil. 3 min each side. Cool.
3. Dice ¼ raw mango, 1 cucumber. Chop coriander and mint.
4. Dressing: lime juice + olive oil + minced chilli + salt.
5. Toss everything together. Serve cold or at room temp.

Steps

1. Pressure cook masoor dal with turmeric, water (2 whistles). Mash.
2. Temper: ghee + cumin + garlic + tomato. Add spinach. Wilt. Add dal, season, simmer 5 min.
3. Marinate chicken thigh in garlic, lemon, cumin, salt, chilli. Grill 6–7 min each side.
4. Serve dal and chicken together. Squeeze lime.

Steps

1. Soak moong dal (whole green) for 6–8 hours or overnight. Drain.
2. Blend with ginger, green chilli, little water to a thick batter. Do NOT ferment.
3. Add chopped coriander, cumin seeds, salt to batter.
4. Cook thin pancakes on a non-stick pan brushed with minimal oil, 2 min each side.
5. Serve with mint chutney or low-fat curd.

Steps

1. Cook soba noodles per pack (3–4 min). Rinse with cold water. Set aside.
2. Poach chicken breast in seasoned water 15 min. Cool and shred.
3. Dressing: 1 tbsp sesame oil, 1 tbsp rice vinegar, 1 tsp soy sauce (low-sodium), juice of 1 lime, grated ginger, chilli flakes.
4. Toss noodles, shredded chicken, julienned carrot, cucumber, spring onion in dressing.
5. Top with sesame seeds and coriander.

Steps

1. Make kadhi: whisk ½ cup curd + 1 tbsp besan + 1.5 cups water until smooth. Season with turmeric, salt, chilli.
2. Temper: oil + mustard seeds + cumin + curry leaves + ginger. Pour in curd mixture. Simmer 15 min stirring.
3. Add lightly steamed fish pieces. Simmer 5 min more. Add coriander.
4. Cauliflower rice: pulse raw cauliflower in a food processor until rice-like. Steam or stir-fry with salt and cumin for 4 min.
5. Serve kadhi over cauliflower rice.

Steps

1. Soak ¼ cup sabudana in water for 4–6 hours. Drain well. Spread and let sit 30 min.
2. Heat 1 tsp ghee. Add cumin seeds, green chilli.
3. Add soaked sabudana, roasted peanuts (2 tbsp), salt, lime juice and cumin powder.
4. Cook on medium heat 5–6 min, stirring, until sabudana turns translucent.
5. Serve hot. Add a spoon of yogurt on the side for extra protein.

Steps

1. Shred ½ head green cabbage finely. Mix with thinly sliced spring onions and fresh mint.
2. Dressing: 1 tbsp fish sauce (or 1 tsp low-sodium soy), juice of 1½ limes, ½ tsp honey, 1 red chilli sliced, 1 tsp grated ginger.
3. Toss cabbage with dressing.
4. Halve 2 boiled eggs. Place on top. Scatter 1 tbsp peanuts and coriander to finish.

Steps

1. Blanch 3 cups spinach in boiling water 1 min. Drain. Blend smooth with 1 tomato, 2 green chillies, ginger.
2. Sauté onion and garlic in 1 tsp oil until golden.
3. Add chicken (150g), brown on all sides. Add cumin, coriander, garam masala, salt.
4. Pour in spinach puree. Stir. Cover and simmer 20 min until chicken is cooked.
5. Finish with a swirl of curd and fresh coriander. Eat as a bowl, no carb base needed.

Steps (Makes 6 muffins)

1. Preheat oven to 180°C. Grease a 6-hole muffin tin with a little oil.
2. Beat 4 eggs with salt, pepper, and dried herbs.
3. Fold in: ½ cup spinach (chopped), ¼ cup capsicum (diced), 2 tbsp onion, 30g grated low-fat cheese.
4. Pour evenly into muffin tin (fill ¾). Bake 18–20 min until puffed and set.
5. Cool slightly, remove from tin. Eat 2–4. Store rest in fridge (4 days) or freeze (1 month).

Steps

1. Sauté 120g prawns with garlic, chilli, turmeric in 1 tsp coconut oil until pink. Cool.
2. Dressing: blend ¼ cup ripe mango + juice of 1 lime + pinch chilli + salt until smooth.
3. Mix 2 cups mixed greens with 10 cherry tomatoes, ½ avocado (sliced), few onion rings.
4. Place prawns on top, drizzle mango dressing. Garnish with coriander and sesame seeds.

Steps

1. Blend masala: ½ cup coconut (fresh or desiccated) + 1 cup coriander + 4 green chillies + 6 cloves garlic + ginger + lemon juice + salt.
2. Slash fish fillet and rub masala inside cuts and all over. Let marinate 30 min.
3. Wrap in banana leaf or foil. Bake at 200°C for 20–25 min.
4. Stir-fry: shredded cabbage + carrot + cumin + salt in 1 tsp coconut oil for 5 min — keep crunchy.
5. Unwrap fish at the table for a dramatic reveal. Serve with stir-fried vegetables.