Breakfast (Veg Option)
Greek Yogurt Chia Berry Bowl
Ingredients (1 serving):
200 g plain Greek yogurt (unsweetened)
1 tbsp chia seeds
½ cup mixed berries (strawberry, blueberry, raspberry)
1 tbsp crushed almonds
2–3 drops liquid stevia or 1 tsp honey (optional)
Method:
1 Stir chia seeds into yogurt and let sit 5 mins
2 Top with berries and crushed almonds
3. Sweeten lightly only if needed.
Enjoy chilled
Nutrition (approx):
Calories: 260 kcal, Protein: 20 g, Carbs: 15 g, Fat: 12 g
Breakfast (Non-Veg Option)
Boiled Eggs with Cucumber & Tomato Salad
Ingredients (1 serving):
2 large eggs
½ cucumber, sliced
1 medium tomato, sliced
Salt & pepper to taste
Optional: 1 tsp lemon juice, chilli flakes
Method:
1. Boil eggs for 8–10 minutes, then peel.
2. Arrange sliced cucumber & tomato on a plate.
3 Place boiled eggs (whole or halved) on top
4 Sprinkle salt, pepper, lemon juice & chilli flakes
5 Serve fresh Nutrition (approx):
Calories: 210 kcal, Protein: 17 g, Carbs: 4 g, Fat: 14 g
Lunch (Veg Option)
Paneer Tikka Salad
Ingredients (1 serving):
150 g paneer, cubed
¼ cup thick yogurt
¼ tsp turmeric
½ tsp red chilli powder
½ tsp roasted cumin powder
½ tsp garam masala
Salt to taste
½ tbsp olive oil
Salad mix: lettuce, onions, capsicum, cucumber, tomato, carrots
Method:
1. Marinate paneer in yogurt + all spices for 15 mins.
2 Grill or roast paneer in air fryer/oven/pan with olive oil until golden
3 In a bowl, toss fresh salad veggies
4 Place hot paneer tikka on top & serve
Nutrition (approx):
Calories: 380 kcal, Protein: 24 g, Carbs: 12 g, Fat: 28 g
Lunch (Non-Veg Option)
Grilled Chicken with Sautéed Veggies
Ingredients (1 serving):
150 g boneless chicken breast
1 tbsp olive oil
½ tsp salt
½ tsp black pepper
½ tsp garlic powder (or 2 fresh garlic cloves, crushed)
½ tsp paprika or red chilli powder
1 cup mixed vegetables (broccoli, bell peppers, zucchini, beans)
Method:
1 Rub chicken with half the olive oil, salt, pepper, garlic, and paprika
2 Grill or pan-cook on medium heat 5–6 min each side till cooked through
3. In a separate pan, heat remaining oil and sauté veggies for 3–4 min until slightly tender but still crunchy
4 Serve hot chicken alongside sautéed veggies
Nutrition (approx):
Calories 310 kcal, Protein 38 g, Carbs 8 g, Fat 14 g
Snack (Veg Option #1)
Roasted Almonds & Green Tea
Ingredients:
15–20 roasted almonds
1 cup green tea (unsweetened)
Method:
1. Eat almonds as a crunchy snack.
2. Sip hot green tea alongside.
Nutrition (approx):
Calories: 180 kcal, Protein: 6 g, Carbs: 6 g, Fat: 15 g
Snack (Non-Veg Option #1)
Chicken Breast Strips
Ingredients (1 serving):
80–100 g cooked chicken breast (leftover grilled or boiled)
Salt & pepper to taste
Optional: squeeze of lemon
Method:
1 Slice cooked chicken into thin strips
2 Season lightly and eat as a quick snack
3 Add lemon for extra flavour (optional)
Nutrition (approx):
Calories: 140 kcal, Protein: 28 g, Carbs: 0 g, Fat: 2 g
Dinner (Veg Option)
Palak Paneer with Mixed Salad
Ingredients (1 serving):
150 g paneer cubes
2 cups spinach leaves
1 small onion, chopped
1 tomato, chopped
1 tsp ginger-garlic paste
1 tsp oil or ghee
Salt, garam masala, chilli powder to taste
Salad: lettuce/cucumber/tomato/onion/lemon
Method:
1 Blanch spinach leaves, cool & blend to purée
2 Heat oil; sauté onions & ginger-garlic paste
3 Add tomatoes & spices; cook till soft
4. Add spinach purée & paneer cubes; simmer 3–4 min.
5. Serve hot with a fresh salad on the side.
Nutrition (approx):
Calories: 320 kcal, Protein: 20 g, Carbs: 8 g, Fat: 24 g
Dinner (Non-Veg Option)
Grilled Fish with Asparagus
Ingredients (1 serving):
150 g fish fillet (salmon, basa, or tilapia)
6–8 asparagus spears (or green beans)
1 tbsp olive oil
½ tsp garlic powder
Salt & pepper to taste
Lemon wedge
Method:
1 Rub fish with half the olive oil, garlic powder, salt & pepper
2 Grill or pan-fry for 5–6 min each side, till cooked
3 Toss asparagus in remaining oil, season lightly, and grill/sauté for 3 minutes
4 Serve fish with asparagus Squeeze lemon on top before eating
Nutrition (approx):
Calories: 290 kcal, Protein: 33 g, Carbs: 4 g, Fat: 16 g
1 Green Metabolism Booster
Ingredients:
1 cup unsweetened almond milk
1 cup fresh spinach
½ frozen banana
½ green apple
1 tbsp chia seeds
Juice of ½ lemon
Ice cubes
Why it works: Low in calories but rich in fiber and antioxidants to keep you energized and satisfied
�� 2 Berry Protein Slim-Down
Ingredients:
1 cup water or coconut water
¾ cup frozen mixed berries
¼ avocado
1 scoop vanilla protein powder (plant-based or whey)
1 tbsp ground flaxseed
Why it works: Protein keeps you full longer, and berries are naturally sweet but low in sugar.
�� 3. Tropical Veggie Fat-Burner
Ingredients:
1 cup carrot juice or water
½ cup frozen mango
½ cup frozen pineapple
½ cucumber (peeled)
1 inch fresh ginger (peeled)
Why it works: Refreshing and anti-inflammatory, with natural enzymes to aid digestion.
Ingredients:
1 cup unsweetened almond milk
1 tbsp natural peanut butter
1 tbsp unsweetened cocoa powder
½ frozen banana
1 scoop chocolate protein powder
Ice
Why it works: Satisfies sweet cravings with protein and healthy fats great as a meal replacement