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VEGAN TOFU SCRAMBLE Ingredients (makes 1 large/2 medium servings) List of Ingredients For the Sauce 1 small cucumber diced (I peeled mine, it’s optional) 100gms 7-8 medium sized green grapes 50 g 1-2 small garlic cloves (you can skip if you want to but this actually adds a great taste) 50 g 7 soaked almonds (you can take off the skins for a smoother looking soup) 1/2 1/2 a slice of multigrain bread (I used the last, crusty one) 2 tsp 150 ml almond/regular milk 3-4 ice cubes Salt and pepper to taste Garnish – 3-4 green grapes 1-1.5 tsp Ingredients (makes 1 large/2 medium servings) Method Method: In a frying pan, heat up 1 tbsp of olive oil. Add in half a chopped onion and 2-3 chopped green chilli. Crumble in 75 grams of tofu. I used peanut tofu, but you can use plain tofu. Once the tofu becomes golden brown, add in a pinch of turmeric powder, 1/2 tsp chilli powder, 1 tsp garlic powder, 30-40 ml of coconut milk or oat milk and a dash of water. Add a teaspoon of nutritional yeast or vegan Parmesan cheese. Season with salt and sugar and serve hot! You can have it over toast or just as it is, garnished with coriander leaves, or extra chilli like me. 😃❤️

PANEER AND SWEET CORN CHILLA Ingredients (makes 1 large/2 medium servings) List of Ingredients For the Sauce 1 small cucumber diced (I peeled mine, it’s optional) 100gms 7-8 medium sized green grapes 50 g 1-2 small garlic cloves (you can skip if you want to but this actually adds a great taste) 50 g 7 soaked almonds (you can take off the skins for a smoother looking soup) 1/2 1/2 a slice of multigrain bread (I used the last, crusty one) 2 tsp 150 ml almond/regular milk 3-4 ice cubes Salt and pepper to taste Garnish – 3-4 green grapes 1-1.5 tsp Ingredients (makes 1 large/2 medium servings) Ingredients 1 cup frozen sweet corn, blended into a thick paste with some water 1 tsp minced ginger 1 tsp minced garlic 2 tbsp chopped onion 1 tbsp chopped chilli 1 carrot, grated 1 beetroot, grated 1 tsp chilli powder 1 pinch turmeric powder 1 pinch hing (asafoetida) 3 tbsp besan (yellow gram flour) Few tbsp water Salt to taste 30 grams grated paneer Ghee for cooking the chillas Method Method: Mix all ingredients listed from 1-13 to form a smooth thick batter. Brush nonstick pan with ghee, add in a ladle of the Chilla batter. Cover and cook for a minute, sprinkle grated paneer, and flip the Chilla over. Cover and cook both sides well. Serve hot with your favourite Chutney or some spicy mayo!

LOADED SCRAMBLED EGGS 330 KCal Ingredients (makes 1 large/2 medium servings) List of Ingredients For the Sauce 1 small cucumber diced (I peeled mine, it’s optional) 100gms 7-8 medium sized green grapes 50 g 1-2 small garlic cloves (you can skip if you want to but this actually adds a great taste) 50 g 7 soaked almonds (you can take off the skins for a smoother looking soup) 1/2 1/2 a slice of multigrain bread (I used the last, crusty one) 2 tsp 150 ml almond/regular milk 3-4 ice cubes Salt and pepper to taste Garnish – 3-4 green grapes 1-1.5 tsp Ingredients (makes 1 large/2 medium servings) Ingredients 1 egg – You can replace this with 50 Grams of tofu or paneer 2 chopped chillies 1/2 an avocado, roughly cut/mashed 1/2 a red bell pepper, chopped 4-5 large spinach leaves (I used Malabar spinach leaves or Pui Saag), cut into strips 1 cheese slice (I used Gouda) 1/2 tsp Olive Oil 1/2 tsp Garlic Powder Salt to taste Method Method: Into a hot pan, add the olive oil. Add in all the veggies and sauté for 30 Seconds. Crack in the egg and lightly scramble it. Place the cheese slice in over the mixture, cover the pan for 30 seconds to melt the cheese. Mix well and season with salt, garlic powder. Serve it just as it is or on a slice of your favourite toast.

LOADED SCRAMBLED EGGS 330 KCal Ingredients (makes 1 large/2 medium servings) List of Ingredients For the Sauce 1 small cucumber diced (I peeled mine, it’s optional) 100gms 7-8 medium sized green grapes 50 g 1-2 small garlic cloves (you can skip if you want to but this actually adds a great taste) 50 g 7 soaked almonds (you can take off the skins for a smoother looking soup) 1/2 1/2 a slice of multigrain bread (I used the last, crusty one) 2 tsp 150 ml almond/regular milk 3-4 ice cubes Salt and pepper to taste Garnish – 3-4 green grapes 1-1.5 tsp Ingredients (makes 1 large/2 medium servings) Ingredients 1 egg – You can replace this with 50 Grams of tofu or paneer 2 chopped chillies 1/2 an avocado, roughly cut/mashed 1/2 a red bell pepper, chopped 4-5 large spinach leaves (I used Malabar spinach leaves or Pui Saag), cut into strips 1 cheese slice (I used Gouda) 1/2 tsp Olive Oil 1/2 tsp Garlic Powder Salt to taste Method Method: Into a hot pan, add the olive oil. Add in all the veggies and sauté for 30 Seconds. Crack in the egg and lightly scramble it. Place the cheese slice in over the mixture, cover the pan for 30 seconds to melt the cheese. Mix well and season with salt, garlic powder. Serve it just as it is or on a slice of your favourite toast.

CHOCOLATE CHIA PUDDING 318 Kcal with 30 g of Protein Ingredients (makes 1 large/2 medium servings) List of Ingredients For the Sauce 1 small cucumber diced (I peeled mine, it’s optional) 100gms 7-8 medium sized green grapes 50 g 1-2 small garlic cloves (you can skip if you want to but this actually adds a great taste) 50 g 7 soaked almonds (you can take off the skins for a smoother looking soup) 1/2 1/2 a slice of multigrain bread (I used the last, crusty one) 2 tsp 150 ml almond/regular milk 3-4 ice cubes Salt and pepper to taste Garnish – 3-4 green grapes 1-1.5 tsp Ingredients (makes 1 large/2 medium servings) Ingredients 1 tbsp chia seeds 1 scoop protein powder (I used Cosmix Wellness chocolate plant protein- use code AATHIRA) 1 tsp peanut butter ( I used @thewholetruthfoods ) Some berries 3/4 cup almond milk Method Method: Simply mix together & leave for at least one hour. Garnish with a banana or fruit of your choice and a teaspoon of mixed seeds. Ideally have it within 30-60 minutes after your workout.

CHOCOLATE CHIA PUDDING 318 Kcal with 30 g of Protein Ingredients (makes 1 large/2 medium servings) List of Ingredients For the Sauce 1 small cucumber diced (I peeled mine, it’s optional) 100gms 7-8 medium sized green grapes 50 g 1-2 small garlic cloves (you can skip if you want to but this actually adds a great taste) 50 g 7 soaked almonds (you can take off the skins for a smoother looking soup) 1/2 1/2 a slice of multigrain bread (I used the last, crusty one) 2 tsp 150 ml almond/regular milk 3-4 ice cubes Salt and pepper to taste Garnish – 3-4 green grapes 1-1.5 tsp Ingredients (makes 1 large/2 medium servings) Ingredients 1 tbsp chia seeds 1 scoop protein powder (I used Cosmix Wellness chocolate plant protein- use code AATHIRA) 1 tsp peanut butter ( I used @thewholetruthfoods ) Some berries 3/4 cup almond milk Method Method: Simply mix together & leave for at least one hour. Garnish with a banana or fruit of your choice and a teaspoon of mixed seeds. Ideally have it within 30-60 minutes after your workout.

CHOCOLATE CHIA PUDDING 318 Kcal with 30 g of Protein Ingredients (makes 1 large/2 medium servings) List of Ingredients For the Sauce 1 small cucumber diced (I peeled mine, it’s optional) 100gms 7-8 medium sized green grapes 50 g 1-2 small garlic cloves (you can skip if you want to but this actually adds a great taste) 50 g 7 soaked almonds (you can take off the skins for a smoother looking soup) 1/2 1/2 a slice of multigrain bread (I used the last, crusty one) 2 tsp 150 ml almond/regular milk 3-4 ice cubes Salt and pepper to taste Garnish – 3-4 green grapes 1-1.5 tsp Ingredients (makes 1 large/2 medium servings) Ingredients 1 tbsp chia seeds 1 scoop protein powder (I used Cosmix Wellness chocolate plant protein- use code AATHIRA) 1 tsp peanut butter ( I used @thewholetruthfoods ) Some berries 3/4 cup almond milk Method Method: Simply mix together & leave for at least one hour. Garnish with a banana or fruit of your choice and a teaspoon of mixed seeds. Ideally have it within 30-60 minutes after your workout.

CHOCOLATE CHIA PUDDING 318 Kcal with 30 g of Protein Ingredients (makes 1 large/2 medium servings) List of Ingredients For the Sauce 1 small cucumber diced (I peeled mine, it’s optional) 100gms 7-8 medium sized green grapes 50 g 1-2 small garlic cloves (you can skip if you want to but this actually adds a great taste) 50 g 7 soaked almonds (you can take off the skins for a smoother looking soup) 1/2 1/2 a slice of multigrain bread (I used the last, crusty one) 2 tsp 150 ml almond/regular milk 3-4 ice cubes Salt and pepper to taste Garnish – 3-4 green grapes 1-1.5 tsp Ingredients (makes 1 large/2 medium servings) Ingredients 1 tbsp chia seeds 1 scoop protein powder (I used Cosmix Wellness chocolate plant protein- use code AATHIRA) 1 tsp peanut butter ( I used @thewholetruthfoods ) Some berries 3/4 cup almond milk Method Method: Simply mix together & leave for at least one hour. Garnish with a banana or fruit of your choice and a teaspoon of mixed seeds. Ideally have it within 30-60 minutes after your workout.

HIGH PROTEIN BREAKFAST BOWL Ingredients (makes 1 large/2 medium servings) List of Ingredients For the Sauce 1 small cucumber diced (I peeled mine, it’s optional) 100gms 7-8 medium sized green grapes 50 g 1-2 small garlic cloves (you can skip if you want to but this actually adds a great taste) 50 g 7 soaked almonds (you can take off the skins for a smoother looking soup) 1/2 1/2 a slice of multigrain bread (I used the last, crusty one) 2 tsp 150 ml almond/regular milk 3-4 ice cubes Salt and pepper to taste Garnish – 3-4 green grapes 1-1.5 tsp Ingredients (makes 1 large/2 medium servings) Method Method: Sauté a little chopped onion, garlic and green chilli in olive oil. Add in some spinach and bell pepper. Next add in your choice of protein – I used 1/3rd of a burger patty i had (from Licious), you can use paneer, tofu, chicken mince, soya ANYTHING works. Next add in some cooked rajma – pressure cook and keep in your fridge. You can even add chickpeas here (it will taste great, I promise) Scramble in an egg or two (can skip if vegetarian). Season with salt and pepper, add some grated cheese if you like, and serve hot with some fresh avocado on top.

HIGH PROTEIN BREAKFAST BOWL Ingredients (makes 1 large/2 medium servings) List of Ingredients For the Sauce 1 small cucumber diced (I peeled mine, it’s optional) 100gms 7-8 medium sized green grapes 50 g 1-2 small garlic cloves (you can skip if you want to but this actually adds a great taste) 50 g 7 soaked almonds (you can take off the skins for a smoother looking soup) 1/2 1/2 a slice of multigrain bread (I used the last, crusty one) 2 tsp 150 ml almond/regular milk 3-4 ice cubes Salt and pepper to taste Garnish – 3-4 green grapes 1-1.5 tsp Ingredients (makes 1 large/2 medium servings) Method Method: Sauté a little chopped onion, garlic and green chilli in olive oil. Add in some spinach and bell pepper. Next add in your choice of protein – I used 1/3rd of a burger patty i had (from Licious), you can use paneer, tofu, chicken mince, soya ANYTHING works. Next add in some cooked rajma – pressure cook and keep in your fridge. You can even add chickpeas here (it will taste great, I promise) Scramble in an egg or two (can skip if vegetarian). Season with salt and pepper, add some grated cheese if you like, and serve hot with some fresh avocado on top.