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HEALTHY OMELETTE-PARATHA 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 2 tsp olive oil 1-2 chilli, chopped 50 grams mushroom, sliced 2 sausages, sliced – highly recommend @prasuma_official for meat sausage and @bluetribeofficial for vegetarian sausage 1 egg, whisked with one tbsp milk, some salt and pepper 1 wholewheat/multigrain paratha/phulka/tortilla – cooked. I used @idfreshfood Triangle wheat paratha – super yum and convenient. 1/2 a ripe avocado 1/2 tsp chilli flakes Feel free to also add veg of your choice – bell pepper, tomato, onion, spinach etc. I just grabbed whatever I saw in my fridge! Method Method: Sauté chilli, mushroom, sausage in olive oil with a little salt. Add in the beaten egg mix. Cover and cook for 30 seconds. Add the paratha – whole or cut up. Cover and cook for another 30 seconds. Serve hot with spoonfuls of fresh, ripe avocado and a sprinkling of chilli flakes.

HEALTHY OMELETTE-PARATHA 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 2 tsp olive oil 1-2 chilli, chopped 50 grams mushroom, sliced 2 sausages, sliced – highly recommend @prasuma_official for meat sausage and @bluetribeofficial for vegetarian sausage 1 egg, whisked with one tbsp milk, some salt and pepper 1 wholewheat/multigrain paratha/phulka/tortilla – cooked. I used @idfreshfood Triangle wheat paratha – super yum and convenient. 1/2 a ripe avocado 1/2 tsp chilli flakes Feel free to also add veg of your choice – bell pepper, tomato, onion, spinach etc. I just grabbed whatever I saw in my fridge! Method Method: Sauté chilli, mushroom, sausage in olive oil with a little salt. Add in the beaten egg mix. Cover and cook for 30 seconds. Add the paratha – whole or cut up. Cover and cook for another 30 seconds. Serve hot with spoonfuls of fresh, ripe avocado and a sprinkling of chilli flakes.

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.

LOW CARB SINDHI KOKI Recipe (Serves 2 – makes 4 medium Kokis) 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 3 tbsp Wholewheat flour (atta) 3 tbsp Chickpea flour (besan) 3 tbsp Powdered almonds/almond flour 1 tbsp Chopped onion 1 tsp Chopped chilli 1 tbsp Chopped coriander 1 small Grated carrot 50 grams Grated paneer 1 tsp Ghee for dough Salt, chilli powder, Chaat masala – to taste Water – just enough to bring the dough together pinch of ajwain seeds – optional Method Method: Mix all ingredients together first – except water. Form into a coarse mixture first, making sure that the ghee is spread throughout. Add in very little water and bring the whole thing together into a dough. Knead for 2 minutes. Make into small balls, and flatten out each ball on a butter paper to prevent it from getting stuck. Cook on a non stick tawa with a little more ghee, cover and cook in case it’s very thick. Make sure both sides and brown and crispy. Serve hot with some dahi, pickle or your favourite subzi. 🤤

STICKY JAGGERY MOCHA MICROWAVE OATMEAL 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 1/2 cup oats 1 tsp chia seeds 1 tbsp cocoa powder 1 tsp instant coffee powder 1 tbsp jaggery powder 1 cup regular/almond milk Method Method: Simply mix together 1/2 cup oats, 1 tsp chia seeds, 1 tbsp cocoa powder, 1 tsp instant coffee powder, 1 tbsp jaggery powder, 1 cup regular/almond milk and microwave on high for 3-4 minutes. Serve with toppings of your choice – I used sliced banana and coconut cream. 😋 In fact this recipe is so versatile that instead of microwaving it, you can simply blend it with the banana and make it into pancakes OR add a little baking powder and bake it into brownie baked oatmeal. TRY IT OUT! ❤️

HIGH PROTEIN CHEESE BURST APPE 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 For the batter 1/2 cup mixed sprouts 1/4 inch piece of ginger 2 cloves of garlic (optional) 1-2 green chilli 2 tbsp oats Salt to taste Few spoons of water to form into thick batter 1 tbsp Optional – idli batter For the veggie mix 1 tsp olive oil 1 tbsp chopped onion 1 chopped green chilli 1 cup chopped veg of choice – I used carrot, beetroot, purple cabbage – you can add beans, sweet corn, cauliflower etc 50 grams paneer, cut into small cubes Salt to taste For final assembling 1 tsp ghee 10 grams chopped cheese – I used mozzarella Method Method: Make the batter by blending all the ingredients listed. Sauté all the veggies ingredients in another pan. Let the veg cool, then mix it with the batter. Brush the paniyaram/appe pan with a little ghee. Add in one spoon of the batter, top with a little cheese and cover with some more batter. Cook on medium heat until one side is cooked and brown, then flip over with a spoon and cook the other side. Check if it’s done by poking all the way through with a toothpick. Serve STEAMING hot with some coconut chutney and salad of your choice!

CREAMY VEGAN VANILLA CHIA PUDDING 350 Kcal with 30 g of Protein (serves 1) 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 tsp chia seeds 1 scoop vegan vanilla protein powder of your choice (I used @cosmixwellness) 1 tsp unsweetened coconut/Greek/plain Yoghurt 3/4 cup almond/oat/regular milk 1.5 tsp thick coconut milk Stevia/ monk fruit to sweeten as necessary 1/3 cup sliced fruits (I used a mix of strawberry, blueberry, cherry and banana) 1.5 tsp crunchy peanut butter cocoa powder or dark chocolate shavings a sprig of mint Method Method: Mix together Chia seeds, protein powder, yoghurt, milk, sweetner as per taste and leave this in the fridge overnight or for at least 1 hour Top with 1/3 cup sliced fruits (I used a mix of strawberry, blueberry, cherry and banana), 1.5 tsp crunchy peanut butter, a sprinkling of cocoa powder or dark chocolate shavings, a sprig of mint and ENJOYYYY!! ❤️

CREAMY VEGAN VANILLA CHIA PUDDING 350 Kcal with 30 g of Protein (serves 1) 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 tsp chia seeds 1 scoop vegan vanilla protein powder of your choice (I used @cosmixwellness) 1 tsp unsweetened coconut/Greek/plain Yoghurt 3/4 cup almond/oat/regular milk 1.5 tsp thick coconut milk Stevia/ monk fruit to sweeten as necessary 1/3 cup sliced fruits (I used a mix of strawberry, blueberry, cherry and banana) 1.5 tsp crunchy peanut butter cocoa powder or dark chocolate shavings a sprig of mint Method Method: Mix together Chia seeds, protein powder, yoghurt, milk, sweetner as per taste and leave this in the fridge overnight or for at least 1 hour Top with 1/3 cup sliced fruits (I used a mix of strawberry, blueberry, cherry and banana), 1.5 tsp crunchy peanut butter, a sprinkling of cocoa powder or dark chocolate shavings, a sprig of mint and ENJOYYYY!! ❤️

HIGH PROTEIN BREAKFAST SKILLET 350 Kcal with 20 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 3 Cashew nut 1/2 tsp Cumin seeds 1 tsp Chopped onion 1 tsp Chopped chilli 1 tsp Ginger garlic paste 2 tsp Chopped tomato 1/2 cup Fresh/frozen green peas /any veg of choice Spice mix – 1 tsp chilli powder, 1 pinch turmeric powder, 1 tsp garam masala (optional 1 tsp nutritional yeast) 25 grams Oats 30 grams Quinoa (I used tricolour quinoa from @pinkharvestfarms – use code PHFXAATHIRA at checkout for a 10% discount) 2 cups Water Salt to taste To blend into a fine puree 45 grams tofu /paneer 1.5 tsp peanut butter To garnish 1 tsp Chopped coriander 1 tsp Hemp seed trail mix Method Method: Splutter cumin seeds in ghee, and add cashew nuts. Fry till golden. Add in chopped onion, chilli, ginger garlic paste, tomato, peas and spice mixture. Saute until raw flavour goes. Cook with a few tbsp water and a little salt. Add in oats, quinoa, tofu paste and the remaining water. Cover and cook for 20 minutes. (You can add pre-cooked quinoa and soaked oats to save time). Season with salt, a pinch of sugar, and optionally add some Maggi masala/half a veg stock cube. Garnish with chopped coriander, seed trail mix, and serve hot with some Greek yoghurt for a little extra protein and of course, gut love!

OATS AND QUINOA MASALA UPMA 335 Kcal with 19 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 tsp Ghee 3 Cashew nut 1/2 tsp Cumin seeds 1 tsp Chopped onion 1 tsp Chopped chilli 1 tsp Ginger garlic paste 2 tsp Chopped tomato 1/2 cup Fresh/frozen green peas /any veg of choice Spice mix – 1 tsp chilli powder, 1 pinch turmeric powder, 1 tsp garam masala (optional 1 tsp nutritional yeast) 25 grams Oats 30 grams Quinoa (I used tricolour quinoa from @pinkharvestfarms – use code PHFXAATHIRA at checkout for a 10% discount) 2 cups Water Salt to taste To blend into a fine puree 45 grams tofu /paneer 1.5 tsp peanut butter To garnish 1 tsp Chopped coriander 1 tsp Hemp seed trail mix Method Method: Splutter cumin seeds in ghee, and add cashew nuts. Fry till golden. Add in chopped onion, chilli, ginger garlic paste, tomato, peas and spice mixture. Saute until raw flavour goes. Cook with a few tbsp water and a little salt. Add in oats, quinoa, tofu paste and the remaining water. Cover and cook for 20 minutes. (You can add pre-cooked quinoa and soaked oats to save time). Season with salt, a pinch of sugar, and optionally add some Maggi masala/half a veg stock cube. Garnish with chopped coriander, seed trail mix, and serve hot with some Greek yoghurt for a little extra protein and of course, gut love!