BOXFIT NUTRITION HANDBOOK
TABLE OF CONTENTS
1. NUTRITIONAL GUIDELINES (BASICS OF NUTRITION)
2. MEAL PLAN
3. RECIPE BOOK
DO’s & DON’Ts
DO
1.
2.
3.
4.
5.
6.
7.
Eat vegetables at every meal, if you find the portion less fill up on your greens
Make sure to distribute protein sources in every meal
Have a healthy snack if you need between meals (E.g. sprouts, 7 almonds, fruit)
Drink a minimum of 3-4 litres of water daily
Sleep is super important for weight loss; maintain a healthy sleep cycle of 7- 8 hours
Stay active throughout the day and try to hit 9-10 k steps daily!
Trust and enjoy the process!!!
DON’T
1. Do not confuse your thirst with hunger
2. Don’t drink your calories (fruit juices, sodas etc.) Have coconut water, black coffee,
herbal teas or lemonade instead
3. Try and eliminate processed sugars, if you need to satiate a sweet craving you can
have 2 dates, figs or a piece of fruit.
4. Use alternative sweeteners like gud/jaggery/honey or zero-calorie sweeteners like
stevia as per your preference
5. Don’t eat on the go or in a hurry. Take out time for your meals and eat slowly
without distractions
6. Don’t sit immediately after your meals, try to walk around for 5-10 mins.
B O X F IT
YOUR PLATE SHOULD LOOK LIKE THIS: ½ VEGETABLES, ¼ GRAINS, ¼ PROTEIN
MEAL PLAN GUIDELINES
1. You can have 1-2 cups of tea or coffee in a day with milk
2. You can replace one daal with another daal (E.g channa OR chola OR rajma)
3. Try to have roti made of any whole grain flour like jowar, ragi, amaranth, oats,
whole wheat, multigrain, channa. You can even add vegetables to your simple
atta roti.
4. You can add dahi or chaas to your meals
5. Eat vegetables at every meal as per your preference (as a salad, sauteed or as
a soup)
6. Stick to either ghee, olive oil or mustard oil for cooking your food
7. If you can’t follow the meal plan to a T, follow it as a blueprint and curate your
own meal plan
8. Prefer cooking methods like sauteing, grilling, air frying, baking, roasting or
boiling
B O X F IT
MACRO GUIDELINES
PROTEIN
1. Your protein sources: eggs, chicken, fish, yoghurt, paneer, tofu, soya, cheese
(quantity matters)
2. 1 gm of protein = 4 calories
3. Try and consume anywhere between 1-1.2 gm/per kg of your body weight daily
4. Whey protein isolate is a safe supplement to consume, contact us for brand
suggestions
CARBS
1. Your best complex carbohydrate sources are; oats, quinoa, whole wheat, millets,
rice, sourdough bread
2. 1 gm of carbs = 4 calories
FATS
1. Healthy fat sources for you: nuts and seeds, nut butter, oils for cooking (in limited
quantity)
2. 1 gm of fats = 9 calories
FIBRE
1. Best fibre sources: beans, broccoli, bell pepper, spinach, kale, cucumber, carrot,
beetroot, radish, lettuce, cauliflower, complex carbs, isabgol (psyllium husk)
2. Fibre makes you feel full for a longer period, and they help regulate your bowel
movements, so fill up on fibre!!!
REMEMBER, QUANTITY MATTERS
B O X F IT
MEAL PLAN
EGG 1500
DAY 1
DAY 2
DAY 3
DAY 4
DAY 5
DAY 6
DAY 7
DAY 8
DAY 9
DAY 10
DAY 11
DAY 12
DAY 13
DAY 14
DAY 15
DAY 16
DAY 17
DAY 18
DAY 19
DAY 20
DAY 21
DAY 22
DAY 23
DAY 24
DAY 25
DAY 26
DAY 27
DAY 28
B O X F IT
DAY 1
Upon
Waking
(6-8 am)
Breakfast
(9-10 am)
Lunch
(1-2 pm)
Snack
(4-6 pm)
Option 1
Amount
Option 2
MORNING ROUTINE
As much as
you need
PROTEIN POHA
1 serving
EGG WHITE VEGETABLE 1 serving
OMELETTE
VEGETABLE KHICHADI,
DAHI
1 serving
each
ROTI, EGG BHURJI, ALOO 1 serving
BEANS
each
FRUIT, ALMONDS
1 serving
each
PROTEIN SHAKE
WITHOUT PROTEIN
POWDER
Post
Workout
Dinner
(7-9 pm)
PROTEIN SHAKE
1 serving
MOONG DAAL CHILLA
EGG BHURJI
CUCUMBER SALAD
2 chilla + 1/2 MATAR PANEER
cup bhurji + BROWN RICE
1 cup salad
1/2 cup rice
+ 1 cup
DAY 2
Upon
Waking
(6-8 am)
Breakfast
(9-10 am)
Option 1
Amount
Amount
MORNING ROUTINE
As much as
you need
VEGETABLE MILLET
UPMA
2 cups
Lunch
(1-2 pm)
Snack
(4-6 pm)
Post
Workout
PALAK PANEER
PULAO (VEG BRIYANI)
1 serving
each
HUMMUS AND
VEGETABLES
1 serving
each
PROTEIN SHAKE
1 serving
Dinner
(7-9 pm)
MOONG DAAL
RAW PANEER SALAD
DAY 3
Option 1
Option 2
Amount
1/2 serving
SCRAMBLED EGG WITH 1 serving
VEGETABLES
TOAST
VEGETABLE KHICHADI 1 serving
BATHUA RAITA
each
MAKHANA
1 serving
PROTEIN SHAKE
WITHOUT PROTEIN
POWDER
1/2 cup daal EGG CURRY
+ 1 cup salad CAULIFLOWER FRIED
RICE
½ serving
Amount
Amount
B O X F IT
Option 2
1 cup each
Upon
Waking
(6-8 am)
Breakfast
(9-10 am)
Lunch
(1-2 pm)
Snack
(4-6 pm)
Post
Workout
MORNING ROUTINE
PROTEIN SHAKE
1 serving
Dinner
(7-9 pm)
MOONG DAAL CHILLA,
PALAK PANEER
1 chilla + 1
cup paneer
TANDOORI BROCCOLI
BOILED EGG
1 serving
each
DAY 4
Upon
Waking
(6-8 am)
Breakfast
(9-10 am)
Option 1
Amount
Option 2
Amount
MORNING ROUTINE
As much as
you need
MIXED SEEDS
FRUIT
1 serving
1 serving
Lunch
(1-2 pm)
BROWN RICE
1 serving
HARI SABZI
each
CHOLA OR RAJMA
FRUIT, GREEK YOGHURT 1 serving
each
BOILED EGG AND
VEGETABLES
TOAST
VEGAN COCONUT
CHICKPEA STEW
Snack
(4-6 pm)
Post
Workout
Dinner
(7-9 pm)
DAY 5
Upon
Waking
(6-8 am)
Breakfast
(9-10 am)
As much as
you need
OATS VEGETABLE CHILLA 1 chilla
FRIED EGG
TOAST
1 serving
each
KADHI, BROWN RICE,
ALOO BEANS
ROTI, BEANS, PANEER
BHURJI
1 serving
each
1 serving
each
ROASTED KALA CHANNA 1 serving
each
MAKHANA, HERBAL TEA 1 serving
1 serving
MAKHANA, HERBAL TEA 1 serving
each
PROTEIN SHAKE
1 serving
HUNG CURD DIP
VEGETABLE TIKKI
5 tikkis + 1
tbsp
CAULIFLOWER EGG
FRIED RICE
2 cup
Option 1
Amount
Option 2
Amount
MORNING ROUTINE
As much as
you need
PROTEIN POHA
1 cup
EGG WHITE VEGETABLE 1 serving
OMELETTE
TOAST
B O X F IT
Lunch
(1-2 pm)
PANEER TIKKA ROLL
1 serving
each
BROCCOLI MIX
VEGETABLES
ROTI
DAHI
1 serving
each
Snack
(4-6 pm)
HUMMUS AND
VEGETABLES
1 serving
each
PROTEIN SHAKE
WITHOUT PROTEIN
POWDER
1 serving
each
Post
Workout
Dinner
(7-9 pm)
PROTEIN SHAKE
1 serving
PULAO
1 serving
STUFFED CHILLA
EGG BHURJI
1 chilla + ½
cup bhurji
DAY 6
Upon
Waking
(6-8 am)
Breakfast
(9-10 am)
Option 1
Amount
Option 2
Amount
MORNING ROUTINE
As much as
you need
SCRAMBLED EGG WITH
VEGETABLES
TOAST
VEGETABLE KHICHADI
BATHUA RAITA
1 serving
SPROUTS UPMA
2 cups
1 serving
each
1 serving
each
Snack
(4-6 pm)
SPROUTS
1 serving
each
BESAN CHILLA
EGG BHURJI
CUCUMBER SALAD
PROTEIN SHAKE
WITHOUT PROTEIN
POWDER
Post
Workout
Dinner
(7-9 pm)
PROTEIN SHAKE
1 serving
LENTIL SOUP
1 cup each
QUINOA PULAO
DAHI
1 cup each
DAY 7
Upon
Waking
(6-8 am)
Breakfast
(9-10 am)
Lunch
(1-2 pm)
Option 1
Amount
Option 2
Amount
MORNING ROUTINE
As much as
you need
FRIED EGG
BROCCOLI OR BEANS
1 serving
each
PANEER PARATHA
DAHI
1 parantha + BUTTER PANEER, LOW
1 cup
CARB NAAN
CUCUMBER SALAD
Lunch
(1-2 pm)
B O X F IT
1/2 serving
MUESLI WITH YOGHURT 1 serving
1 serving
each
HANDFUL OF PEANUTS, 1 serving
GREEN TEA / HOT WATER each
WITH APPLE CIDER
VINEGAR / BLACK COFFEE
PROTEIN SHAKE
1 serving
HOMEMADE GRANOLA 1 serving
FRUIT
CHEESY MASALA
OMELETTE
1 serving
each
HARI SABZI
GREEN PEAS PARATHA
1 serving
DAY 8
Upon
Waking
(6-8 am)
Breakfast
(9-10 am)
Option 1
Amount
Option 2
Amount
MORNING ROUTINE
As much as
you need
PROTEIN POHA
1 serving
1 serving
each
Lunch
(1-2 pm)
CRISPY PANEER
SANDWICH
1 sandwich
Snack
(4-6 pm)
Post
Workout
Dinner
(7-9 pm)
FRUIT, MAKHANA
1 serving
each
EGG WHITE VEGETABLE
OMELETTE
TOAST
ALOO GOBHI (WITHOUT
THE ALOO)
ROTI, EGG BHURJI
HOMEMADE GRANOLA
PROTEIN SHAKE
1 serving
HARI SABZI
COMPOSITE ROTI
1 roti + 2
cups sabzi
SPINACH AND CORN
BAKE
2 cups
DAY 9
Upon
Waking
(6-8 am)
Breakfast
(9-10 am)
Option 1
Amount
Option 2
Amount
MORNING ROUTINE
As much as
you need
1 serving
each
Lunch
(1-2 pm)
KARELA SABZI
BROWN RICE
1 serving
each
SCRAMBLED EGG WITH
VEGETABLES
TOAST
BROWN RICE, LEGUMES
HARI SABZI
Snack
(4-6 pm)
ROASTED SWEET
POTATO
1 serving
ROASTED KALA CHANNA 1 serving
Snack
(4-6 pm)
Post
Workout
Dinner
(7-9 pm)
OATS VEGETABLE CHILLA 1 serving
B O X F IT
1 serving
each
1 serving
1 serving
each
Post
Workout
Dinner
(7-9 pm)
PROTEIN SHAKE
1 serving
EGG DROP VEGETABLE
SOUP
2 cups
PANEER TIKKA
VEGETABLE SOUP
2 cups soup
+ 1 cup
DAY 10
Upon
Waking
(6-8 am)
Breakfast
(9-10 am)
Option 1
Amount
Option 2
Amount
MORNING ROUTINE
As much as
you need
CHOCOLATE PROTEIN
SMOOTHIE BOWL
1 serving
1 serving
each
Lunch
(1-2 pm)
PANEER TIKKA ROLL
1 serving
Snack
(4-6 pm)
Post
Workout
Dinner
(7-9 pm)
SPROUTS
1 serving
EGG WHITE VEGETABLE
OMELETTE
TOAST
MASALA ARBI
(COLOCASSIA)
ROTI
DAL PALAK
HOMEMADE GRANOLA,
ICED COFFEE
PROTEIN SHAKE
1 serving
CHICKPEA CUTLET
4 cutlets + 1 PULAO (VEG BRIYANI),
CURRY VEGETABLE SOUP cup
1 cup
DAY 11
Upon
Waking
(6-8 am)
Breakfast
(9-10 am)
Lunch
(1-2 pm)
Option 1
Amount
Amount
MORNING ROUTINE
As much as
you need
VEGETABLE DALIYA
1 cup
BOILED EGG SANDWICH 1 serving
BROWN RICE,
DAAL/PULSES
VEGETABLE SALAD
HANDFUL OF PEANUTS
½ cup rice +
½ cup pulses
+ 1 serving
½ cup
MAKKE KI ROTI
SARSON KA SAAG
EGG BHURJI
HOMEMADE GRANOLA
FRUIT
PROTEIN SHAKE
1 serving
PANEER CUTLET
TOMATO SOUP
1 serving
each
Snack
(4-6 pm)
Post
Workout
Dinner
(7-9 pm)
B O X F IT
Option 2
1 roti +1/2
cup arbi
1 serving
each
1 roti + 2
cups saag +
1 cup burji
1 fruit + ¼
cup
EGG BHURJI
1 chilla+ ½
GREEN MOONG CHILLA, cup bhurji
DAY 12
Upon
Waking
(6-8 am)
Breakfast
(9-10 am)
Option 1
Amount
MORNING ROUTINE
As much as
you need
CRISPY PANEER
SANDWICH
1 sandwich
Lunch
(1-2 pm)
BROWN RICE,
DAAL/PULSES
GREEN SALAD
MAKHANA
Snack
(4-6 pm)
Post
Workout
Dinner
(7-9 pm)
DAY 13
Upon
Waking
(6-8 am)
Breakfast
(9-10 am)
Lunch
(1-2 pm)
Snack
(4-6 pm)
Post
Workout
Dinner
(7-9 pm)
DAY 14
Option 2
TOAST
BOILED EGG AND
VEGETABLES
½ cup rice + VEG BURRITO
½ cup daal +
1 plate salad
1 cup
ROASTED SWEET
POTATO
Amount
1 serving
each
1 roll
1 serving
PROTEIN SHAKE
1 serving
VEGETABLE OATS
DAHI
½ cup dahi + STUFFED CHILLA
1 cup oats EGG BHURJI
1 chilla +1/2
cup bhurji
Option 1
Amount
Amount
MORNING ROUTINE
As much as
you need
Option 2
MUESLI WITH YOGHURT 1 serving
SCRAMBLED EGG WITH
VEGETABLES
TOAST
BROWN RICE
½ cup rice + ROTI
CUCUMBER SALAD
½ salad + 1 EGG BHURJI
VEGETABLE SAMBHAR serving
VEGETABLE SALAD
ROASTED KALA CHANNA 1 serving
PROTEIN SHAKE
WITHOUT PROTEIN
POWDER
PROTEIN SHAKE
1 serving
1 serving
each
CURRY VEGETABLE SOUP 1 cup soup + EGG BHURJI
PANEER TIKKA
1 cup paneer PULAO (VEG BRIYANI),
tikka
1 cup pulao
+ ½ cup
biryani
Option 1
Amount
Amount
B O X F IT
Option 2
½ roti +1/2
bhurji
+ 1 serving
1/2 serving
Upon
Waking
(6-8 am)
Breakfast
(9-10 am)
Lunch
(1-2 pm)
Snack
(4-6 pm)
Post
Workout
Dinner
(7-9 pm)
MORNING ROUTINE
As much as
you need
BREAD UPMA
1 serving
TOAST, CHEESY MASALA 1 serving
OMELETTE
each
PANEER PARANTHA
DAHI
1 serving
RAGI AND OATS DOSA
KERALA VEG STEW
HANDFUL OF PEANUTS
1 serving
HOMEMADE GRANOLA ½ cup fruit +
FRUIT
2 tbsp
PROTEIN SHAKE
1 serving
PANEER TIKKA
SAUTEED VEGETABLES
1 cup each
CHEESY MASALA
OMELETTE
1 serving
DAY 15
Upon
Waking
(6-8 am)
Breakfast
(9-10 am)
Option 1
Amount
Option 2
Amount
MORNING ROUTINE
As much as
you need
VEGETABLE DALIYA
1 serving
1 serving
each
Lunch
(1-2 pm)
BROWN RICE
CHOLA OR RAJMA
VEGETABLE SALAD
EGG WHITE VEGETABLE
OMELETTE
TOAST
1
ROTI, EGG BHURJI
serving each CARROT AND PEA SABZI
Snack
(4-6 pm)
FRUIT,
1 serving
each
Post
Workout
Dinner
(7-9 pm)
PROTEIN SHAKE
1 serving
CRISPY PANEER
SANDWICH
1 sandwich
VEG MOUSSAKA
2 cups
DAY 16
Upon
Waking
(6-8 am)
Option 1
Amount
Option 2
Amount
MORNING ROUTINE
As much as
you need
B O X F IT
PROTEIN SHAKE
WITHOUT PROTEIN
POWDER
1 serving
each
½ cup rice +
½ cup sabzi
+1/2 cup
bhurji
1/2 serving
Breakfast
(9-10 am)
Lunch
(1-2 pm)
Snack
(4-6 pm)
Post
Workout
Dinner
(7-9 pm)
VEGETABLE OATS
1 cup
SCRAMBLED EGG WITH
VEGETABLES
TOAST
DAL PALAK, BROWN RICE ½ cup rice + ROTI, GREEN LEAFY
DAHI
1 cup dal
VEGETABLES
EGG CURRY
HUMMUS AND
1 serving
ROASTED KALA CHANNA
VEGETABLES
1 serving
each
1 roti + 1
cup sabzi + 1
cup curry
1 serving
PROTEIN SHAKE
1 serving
PANEER TIKKA
GREEN CHUTNEY
1 serving
EGG DROP VEGETABLE
SOUP
2 cups
DAY 17
Upon
Waking
(6-8 am)
Breakfast
(9-10 am)
Option 1
Amount
Option 2
Amount
MORNING ROUTINE
As much as
you need
PROTEIN POHA
1 serving
1 serving
each
Lunch
(1-2 pm)
KADHI
BROWN RICE
VEGETABLE SALAD
EGG WHITE VEGETABLE
OMELETTE
TOAST
½ cup rice + EGG BHURJI,
½ cup salad + MAKKE KI ROTI
1 cup kadhi SARSON KA SAAG
Snack
(4-6 pm)
Post
Workout
Dinner
(7-9 pm)
HEALTHY MOONG BHEL 1 serving
DAY 18
Upon
Waking
(6-8 am)
Breakfast
(9-10 am)
Lunch
(1-2 pm)
1 serving
each
SPROUTS
1 serving
each
PROTEIN SHAKE
1 serving
each
QUINOA PULAO
1 serving
each
EGG BHURJI
COMPOSITE ROTI
1 serving
each
Option 1
Amount
Option 2
Amount
MORNING ROUTINE
As much as
you need
MUESLI WITH YOGHURT 1 serving
BOILED EGG SANDWICH 1 serving
VEGETABLE KHICHADI
DAHI
PULAO
GREEN CHUTNEY
1 cups + ½
cup dahi
B O X F IT
1 serving
each
VEGETABLE SALAD
HANDFUL OF PEANUTS
Snack
(4-6 pm)
Post
Workout
Dinner
(7-9 pm)
FRUIT
HOMEMADE GRANOLA
1 serving
PROTEIN SHAKE
1 serving
TANDOORI BROCCOLI,
PANEER TIKKA
1 serving
each
LENTIL SOUP
VEGETABLE STIR FRY
1 cup each
DAY 19
Upon
Waking
(6-8 am)
Breakfast
(9-10 am)
Option 1
Amount
Option 2
Amount
MORNING ROUTINE
As much as
you need
VEGAN STEWED APPLE
OATMEAL
1 serving
Lunch
(1-2 pm)
BROWN RICE
CUCUMBER SALAD
LOBIA PALAK CURRY
ROASTED SWEET
POTATO
Snack
(4-6 pm)
Post
Workout
Dinner
(7-9 pm)
DAY 20
Upon
Waking
(6-8 am)
Breakfast
(9-10 am)
Lunch
(1-2 pm)
Snack
(4-6 pm)
Post
Workout
CHEESY MASALA
OMELETTE
TOAST
½ cup rice + VEG BURRITO
½ curry + 1
serving salad
1 serving
MAKHANA
1 serving
1 serving
each
1 serving
1 cup
PROTEIN SHAKE
1 serving
PANEER CUTLET
1 serving
each
EGG KATHI ROLL
1 roll
Option 1
Amount
Option 2
Amount
MORNING ROUTINE
As much as
you need
MUESLI WITH YOGHURT 1 serving
SCRAMBLED EGG WITH 1 serving
VEGETABLES
BUTTER PANEER
1 serving
ROTI
each
VEGETABLE SALAD
ROASTED KALA CHANNA 1 serving
HOMEMADE PIZZA
4 slices
PROTEIN SHAKE
WITHOUT PROTEIN
POWDER
1/2 serving
PROTEIN SHAKE
1 serving
B O X F IT
Dinner
(7-9 pm)
BESAN CHILLA, HARI
SABZI
1 chilla + 1
cup sabzi
EGG BHURJI
QUINOA PULAO
1 cup pulao
+ ½ cup
bhurji
DAY 21
Upon
Waking
(6-8 am)
Breakfast
(9-10 am)
Lunch
(1-2 pm)
Snack
(4-6 pm)
Post
Workout
Dinner
(7-9 pm)
Option 1
Amount
Option 2
Amount
MORNING ROUTINE
As much as
you need
PANEER PARANTHA
1 serving
each
BOILED EGG SANDWICH 1 serving
DAHI
PANEER PARANTHA
1 serving
RAGI AND OATS DOSA
VEGETABLE SAMBHAR
1 serving
FRUIT
HOMEMADE GRANOLA
1 serving
HANDFUL OF PEANUTS
1 serving
each
PROTEIN SHAKE
1 serving
PANEER TIKKA
TANDOORI BROCCOLI
1 cup each
CHEESY MASALA
OMELETTE
1 serving
DAY 22
Upon
Waking
(6-8 am)
Breakfast
(9-10 am)
Option 1
Amount
Option 2
Amount
MORNING ROUTINE
As much as
you need
CRISPY PANEER
SANDWICH
1 serving
Lunch
(1-2 pm)
MATAR PANEER
CUCUMBER SALAD
ROTI
FRUIT
1 serving
each
PROTEIN SHAKE
1 serving
MOONG DAAL CHILLA
EGG BHURJI
CUCUMBER SALAD
1 serving
each
Snack
(4-6 pm)
Post
Workout
Dinner
(7-9 pm)
1 serving
each
B O X F IT
EGG WHITE VEGETABLE 1 serving
OMELETTE
TOAST
EGG KATHI ROLL
1 roll
PROTEIN SHAKE
WITHOUT PROTEIN
POWDER
1/2 serving
MATAR PANEER
CAULIFLOWER RICE
1 serving
each
DAY 23
Upon
Waking
(6-8 am)
Breakfast
(9-10 am)
Option 1
Amount
MORNING ROUTINE
As much as
you need
VEGETABLE MILLET
UPMA
1 serving
Lunch
(1-2 pm)
VEGETABLE KHICHADI
BATHUA RAITA
1 serving
each
Snack
(4-6 pm)
ROASTED/BOILED
CHICKPEAS
1 serving
Post
Workout
Dinner
(7-9 pm)
PROTEIN SHAKE
1 serving
MOONG DAAL
PANEER BHURJI, HARI
SABZI
DAY 24
Upon
Waking
(6-8 am)
Breakfast
(9-10 am)
Lunch
(1-2 pm)
Snack
(4-6 pm)
Post
Workout
Dinner
(7-9 pm)
DAY 25
Upon
Waking
Option 2
Amount
SCRAMBLED EGG WITH
VEGETABLES
TOAST
BESAN CHILLA
EGG BHURJI
CUCUMBER SALAD
PROTEIN SHAKE
WITHOUT PROTEIN
POWDER
1 serving
½ dal + 2
cups sabzi
EGG CURRY
CAULIFLOWER RICE
1 cup each
Option 1
Amount
Option 2
Amount
MORNING ROUTINE
As much as
you need
FRIED EGG
TOAST
1 serving
each
OATS VEGETABLE CHILLA 1 chilla
1 serving
each
1/2 serving
CURD RICE,
PALAK PANEER
½ cup rice + CHOLA OR RAJMA,
1 serving
½ sabji
BROWN RICE
each
VEGETABLE SALAD
HOMEMADE GRANOLA, 1 serving
MUESLI WITH YOGHURT 1/2 serving
FRUIT
each
PROTEIN SHAKE
1 serving
LEFTOVER DAAL
PARANTHA
1 serving
VEGETABLE TIKKI,
SAUTEED VEGETABLES
1 serving
each
Option 1
Amount
Option 2
Amount
MORNING ROUTINE
As much as
you need
B O X F IT
(6-8 am)
Breakfast
(9-10 am)
Lunch
(1-2 pm)
PROTEIN POHA
1 serving
EGG WHITE VEGETABLE 1 serving
OMELETTE
CURD RICE, VEGETABLE 1 serving
SAMBHAR
each
PANEER BHURJI,
1 serving
COMPOSITE ROTI, ALOO each
GOBHI (WITHOUT THE
ALOO)
Snack
(4-6 pm)
Post
Workout
Dinner
(7-9 pm)
ROASTED SWEET
POTATO
1 serving
PROTEIN SHAKE
1 serving
ICED COFFEE, MAKHANA 1 serving
each
ALOO GOBHI (WITHOUT 1 serving
THE ALOO), GREEN
each
MOONG CHILLA
CHINESE PANEER/ TOFU 1 serving
DAY 26
Upon
Waking
(6-8 am)
Breakfast
(9-10 am)
Lunch
(1-2 pm)
Option 1
Amount
Option 2
MORNING ROUTINE
As much as
you need
PROTEIN POHA
1 serving
EGG WHITE VEGETABLE 1 serving
OMELETTE
PANEER TIKKA ROLL,
1 serving
each
1 serving
each
Snack
(4-6 pm)
Post
Workout
HUMMUS AND
VEGETABLES
1 serving
each
COMPOSITE ROTI
VEGETABLE SALAD
PALAK PANEER
TRAIL MIX, FRUIT
PROTEIN SHAKE
1 serving
1/2 serving
Dinner
(7-9 pm)
PULAO (VEG BRIYANI),
2 cups
PROTEIN SHAKE
WITHOUT PROTEIN
POWDER
STUFFED CHILLA
DAY 27
Upon
Waking
(6-8 am)
Breakfast
(9-10 am)
Option 1
Amount
Option 2
Amount
MORNING ROUTINE
As much as
you need
SPROUTS UPMA
1 serving
B O X F IT
Amount
1 serving
each
2 chillas
SCRAMBLED EGG WITH 1 serving
VEGETABLES
each
TOAST
Lunch
(1-2 pm)
VEGETABLE KHICHADI
BATHUA RAITA
2 cups + ½
cup raita
BESAN CHILLA
EGG BHURJI
CUCUMBER SALAD
PROTEIN SHAKE
WITHOUT PROTEIN
POWDER
Snack
(4-6 pm)
SPROUTS
1 serving
each
Post
Workout
Dinner
(7-9 pm)
PROTEIN SHAKE
1 serving
QUINOA PULOA
DAHI
1 serving
each
OATS VEGETABLE CHILLA 1 serving
GREEN CHUTNEY
each
DAY 28
Upon
Waking
(6-8 am)
Breakfast
(9-10 am)
Lunch
(1-2 pm)
Snack
(4-6 pm)
Post
Workout
Dinner
(7-9 pm)
Option 1
Amount
Option 2
Amount
MORNING ROUTINE
As much as
you need
MUESLI WITH YOGHURT 1 serving
FRIED EGG
TOAST
1 serving
PANEER PARANTHA
DAHI
1 serving
BUTTER PANEER, LOW
CARB NAAN
1 serving
each
HANDFUL OF PEANUTS
1 serving
HOMEMADE GRANOLA 1 serving
FRUIT
each
PROTEIN SHAKE
1 serving
HARI SABZI
LEFTOVER DAAL
PARANTHA,
1 roti + 2
cups sabzi
CHEESY MASALA
OMELETTE
1 chilla + ½
curry + 1
serving
1 serving
each
1 serving
RECIPE BOOK
TABLE OF CONTENTS
EGG WHITE VEGETABLE OMELETTE
1
BLACK CHANNA HUMMUS
2
VEGETABLE SALAD
3
B O X F IT
SPICY WHOLE BEAN SPROUTS
4
RAW LENTIL SALAD
5
VEGETABLE QUINOA SALAD
6
SPROUTS
7
BOILED EGG AND VEGETABLES
8
SCRAMBLED EGG WITH VEGETABLES
9
HUMMUS AND VEGETABLES
10
ROASTED KALA CHANNA
11
BAKED AVOCADO EGG
12
SMOOTHIE PROTEIN BOWL
13
MAKHANA
14
ALMONDS
15
PROTEIN POHA
16
PROTEIN APPLE AND OATS
17
CHOCOLATE PROTEIN SMOOTHIE BOWL
18
PROTEIN PANCAKES
19
VEG PANCAKES
20
APPLE
21
PROTEIN BAR
22
VEGAN SMOOTHIE BOWL
23
BOILED EGG SANDWICH
24
CHICKPEA HUMMUS
25
STUFFED CHILLA
26
PROTEIN BALLS
27
TUNA SUSHI
28
CHINESE PANEER / TOFU
29
VEGETABLE JUICE
30
BHUTTA
31
BREAKFAST PORRIDGE
32
B O X F IT
FENNEL SMOOTHIE
33
INDIAN FRIED CABBAGE
34
PAN FRIED CORN
35
DATES ENERGY BARS
36
APPLE & ALMOND BUTTER TOAST
37
ICED COFFEE
38
OATS VEGETABLE CHILLA
39
ANABOLIC FRENCH TOAST VEGAN
40
VEGAN STEWED APPLE OATMEAL
41
BROCCOLI OR BEANS
42
CRISPY PANEER SANDWICH
43
ANABOLIC FRENCH TOAST
44
CHICKPEA SALAD
45
CURD RICE
46
SUGAR-FREE PANCAKES
47
CHILLI CARAMEL GRILLED FISH / CHICKEN STEAK
48
BEANS PORIYAL
49
BALSAMIC SPINACH MUSHROOM
50
HOMEMADE PEANUT BUTTER
51
TRAIL MIX
52
PROTEIN CUTLET
53
VEGETABLE OATS
54
PROTEIN SPROUT SALAD
55
ASIAN LETTUCE CUP
56
MISO SOUP (VEG)
57
HANDFUL OF PEANUTS
58
OVERNIGHT OATS
59
MUESLI WITH YOGHURT
60
MUESLI WITH MILK
61
B O X F IT
MANGO SMOOTHIE BOWL
62
OVERNIGHT CHOCOLATE OATS
63
CHICKPEA AND COTTAGE CHEESE SALAD
64
BEAN SALAD
65
GREEK YOGHURT
66
FRUITS
67
ROASTED / BOILED CHICKPEAS
68
ALMOND BUTTER
69
HEALTHY MOONG BHEL
70
LETTUCE WRAP (VEG)
71
LETTUCE WRAP (NON VEG)
72
ZUCCHINI BOATS NV
73
SALMON FILET WITH ASPARAGUS
74
STRAWBERRY SHAKE
75
BEETROOT JUICE
76
SHAKSHUKA
77
FRIED EGG
78
FRUIT CHAAT
79
VEGETABLE SOUP
80
STEWED FRUIT
81
TANDOORI BROCCOLI
82
MIXED SEEDS
83
BLACK & BLUEBERRY SMOOTHIE
84
MATCHA GREEN TEA CHIA PUDDING
85
KETO BLACKBERRY CHIA PUDDING
86
SAUTEED EGGPLANT
87
KETO UPMA
88
FIGS OATS MILKSHAKE
89
BUDDHA BOWL
90
B O X F IT
THAI PAPAYA SALAD
91
BAKED BELL PEPPERS
92
CAULIFLOWER BIRYANI
93
EGGPLANT AND CHICKPEA STEW
94
VEGETABLE MILLET UPMA
95
MOONG DAAL AND SPINACH IDLI
96
BANANA BAKE
97
BAKED BEANS WITH VEGETABLES
98
KALE CHICKEN SALAD
99
SWEET POTATO WITH GUACAMOLE
100
EGG KATHI ROLL
101
BAKED ALMOND CRUSTED FISH WITH SPINACH
102
VEGETABLE ROLL
103
FRITTATA
104
HOMEMADE GRANOLA
105
LEFTOVER DAAL PARANTHA
106
QUINOA PULAO
107
BREAD UPMA
108
RAJGIRA PANEER PARANTHA
109
BUCKWHEAT PUMPKIN CHILLA
110
BUCKWHEAT RADISH CHILLA
111
GREEN PEAS PARATHA
112
OATS IDLI
113
SPROUTS UPMA
114
TOFU IN LEMON GARLIC SAUCE
115
THAI CURRY (VEG)
116
EGG WHITE OMELETTE
117
ASH GOURD (SAFED PETHA) JUICE
118
TOFU TOMATO PASTA
119
B O X F IT
THAI CURRY NOODLE SOUP WITH VEGETABLES
120
THAI CURRY SOUP WITH VEGETABLES AND TOFU OR PANEER
121
VEG ZUCCHINI PESTO PASTA
122
LEMON AND HERB INFUSED FISH WITH QUINOA SALAD
123
THAI CURRY SOUP WITH PRAWNS AND VEGETABLES
124
CHICKEN AND CHICKPEA STEW
125
EGG DROP / PANEER VEGETABLE SOUP
126
CHILLI CARAMEL TOFU / PANEER STEAK WITH BURNT GARLIC BOK CHOY
127
BUDDHA BOWL EGG
128
KOHLRABI SABZI
129
GAWAR KI SABZI
130
PETHA SABZI
131
PROTEIN VEGAN BREAKFAST BURRITO
132
MINCED MEAT CUTLETS
133
COTTAGE CHEESE IN LEMON GARLIC SAUCE
134
BUDDHA BOWL NON VEG
135
BAINGAN KA BHARTA
136
VEGAN TOFU SCRAMBLE WITH VEGETABLES
137
OPEN BURGER - NON VEG
138
MOONG DAAL
139
KADHI
140
AVOCADO
141
CHICKEN / FISH CURRY
142
CHIPOTLE CHICKEN / FISH WITH CORIANDER CAULIFLOWER RICE
143
OPEN BURGER - VEG
144
GREEN SALAD
145
VEGAN CASHEW DIP
146
VEGAN COCONUT CHICKPEA STEW WITH QUINOA
147
CHANNA DAAL
148
B O X F IT
PALAK PANEER
149
SARSON KA SAAG
150
EGG ZUCCHINI PESTO NOODLES
151
ROASTED CAULIFLOWER
152
CAULIFLOWER PAV BHAJI
153
BARLEY SALAD
154
BUTTER CHICKEN
155
VEG PROTEIN PANCAKES
156
VEG BELL PEPPERS
157
CHIMICHURRI
158
ARHAR DAAL (SAMBHAR)
159
RAGI ROTI
160
VEG MOUSSAKA
161
PATA GOBHI
162
OATS ROTI
163
TERIYAKI TOFU
164
BAJRA ROTI
165
VEGAN CHOCOLATE MOUSSE
166
BEETROOT CUTLET POCKETS
167
MARINATED CHICKEN OR FISH
168
MOONG DAAL CHILLA
169
CARROT AND PEA SABZI
170
EGG CUTLETS
171
CUCUMBER RAITA
172
MATAR PANEER
173
SPRING ONION PESTO
174
PROTEIN SHAKE
175
PROTEIN SHAKE WITHOUT PROTEIN POWDER
176
ROASTED SWEET POTATO
177
B O X F IT
GRILLED FISH
178
GRILLED CHICKEN
179
VEGETABLE KHICHADI
180
GRILLED COTTAGE CHEESE
181
MUTTON CURRY
182
INDIAN STYLE MARINATED CHICKEN
183
CAULIFLOWER RICE
184
RAGI AND OATS DOSA
185
EGG BHURJI
186
DAHI CHICKEN
187
BEETROOT ROTI
188
MORNING ROUTINE
189
URAD DAAL
190
KALA CHANNA CURRY
191
AVOCADO CHOCOLATE MOUSSE
192
GREEN CHUTNEY
193
VEGETABLE TIKKI
194
STIR FRY VEGETABLES
195
ZOODLES WITH CHICKEN
196
COTTAGE CHEESE IN MUSHROOM SAUCE
197
CHICKEN IN MUSHROOM SAUCE
198
CHAAS
199
PANEER TIKKA ROLL
200
CHICKEN ROLL
201
ZUCCHINI BOATS V
202
VEGETABLE DALIYA
203
SPINACH AND CORN BAKE
204
TUNA CUCUMBER SUSHI
205
CHICKEN SANDWICH
206
B O X F IT
PARWAL / TINDORA SABZI
207
COCONUT CHUTNEY
208
TERIYAKI PANEER
209
METHI ALOO
210
VEG BURRITO
211
GREEN PROTEIN SMOOTHIE
212
DAHI
213
EGG CURRY
214
HOMEMADE PIZZA
215
PROTEIN COFFEE SHAKE
216
BURRITO (GL, LF)
217
GLUTEN-FREE PASTA
218
PROTEIN MUG CAKE
219
KALE SALAD
220
QUINOA VEGETABLE POT
221
TURMERIC OATS
222
SUGAR-FREE OATS
223
ROAST CHICKEN
224
CHICKPEA CUTLET
225
COCONUT WATER
226
SINGHARA CHILLA
227
SAMAK CHAWAL
228
AMARANTH ROTI
229
FISH CURRY
230
FALAFEL
231
THAI CURRY (NON VEG)
232
CAULIFLOWER FRIED RICE
233
CAULIFLOWER EGG FRIED RICE
234
TORI CHANNA DAAL
235
B O X F IT
LAUKI / GHIYA KI SABZI
236
BHINDI
237
LOBIA PALAK CURRY
238
KARELA SABZI
239
TENDIL OR KUNDRU KI SABZI
240
VEGAN OVERNIGHT OATS
241
HOMEMADE FALAFEL BURGER
242
SATVIK PUMPKIN SOUP
243
TERIYAKI CHICKEN / FISH
244
CUCUMBER SALAD
245
CHINESE CHICKEN / FISH
246
PROTEIN SALAD
247
ORANGE SMOOTHIE
248
SAUTEED VEGETABLES
249
LOW CARB NAAN
250
PEPPER CHICKEN
251
BANANA ICE CREAM
252
PALAK CORN
253
COMPOSITE ROTI
254
BANANA HEMP MATCHA SMOOTHIE
255
SOYABEAN DAAL
256
KOFTA CURRY
257
GREEN MOONG CHILLA
258
AMARANTH SAAG SABZI
259
BUTTER PANEER
260
QUINOA PIZZA
261
ALOO SHIMLA MIRCH
262
TOFU GOMAE
263
SATTU SHAKE
264
B O X F IT
FRUIT SALAD
265
MASOOR DAAL
266
NICE CREAM
267
FISH AND CHIPS
268
VEGETABLE STIR FRY
269
LEGUMES
270
BANANA SMOOTHIE
271
BLACK BEANS RICE
272
PASTA LENTIL SOUP
273
ALOO GOBHI WRAP
274
HERBAL TEA
275
INDIAN STYLE MARINATED FISH
276
QUINOA
277
TOAST
278
MUSHROOM SOUP
279
CURRY VEGETABLE SOUP
280
PEA SOUP
281
CORN SABZI
282
PANEER TIKKA
283
BEANS
284
PANEER PARANTHA
285
PULAO
286
FISH FILLET TIKKA
287
NON-VEG BURRITO
288
PANEER CUTLET
289
BROWN RICE
290
FREE MEAL
291
CHICKEN CUTLET
292
SABUDANA VEGETABLE KHICHADI
293
B O X F IT
SAMAK IDLI
294
MAKHANA KHEER
295
SAMAK KHEER
296
HOT WATER LEMON
297
DAL PALAK
298
CRISPY TOFU TOASTIE
299
VEGETABLE SAMBHAR
300
ORANGE
301
BABY CORN AND GREEN PEAS SABZI
302
ALOO GOBHI (WITHOUT THE ALOO)
303
VEGAN ALOO GOBI WRAP
304
BROCCOLI MIX VEGETABLES
305
BOILED EGG
306
BABY CORN CURRY
307
EGG DROP VEGETABLE SOUP
308
BUDDHA BOWL VEG
309
CRISPY KALE / SPINACH CHIPS
310
VEG BIRYANI
311
DAAL / PULSES
312
KERALA VEG STEW
313
CHIPOTLE CHICKEN / FISH
314
GREEN LEAFY VEGETABLES
315
HARI SABZI
316
PANEER BHURJI
317
CHOLA OR RAJMA
318
BAKED BEANS
319
ALOO BEANS
320
DUM ALOO
321
SHAKSHUKA (POACHED EGGS)
322
B O X F IT
SMOOTHIE BOWL
323
CELERY OR CUCUMBER
324
ZUCCHINI / COURGETTE NOODLES WITH CHICKEN
325
BAKED EGGPLANT
326
VIETNAMESE ROLL
327
LENTIL CURRY
328
MISO SOUP (NON VEG)
329
GREEN TEA / HOT WATER WITH APPLE CIDER VINEGAR / BLACK COFFEE
330
PEANUT BUTTER SHAKE
331
GHIYA JUICE
332
BEETROOT AND GRILLED CHEESE SALAD
333
ARITI POORU KOBRI
334
PANEER KHEER
335
LENTIL SOUP
336
SABUDANA KHEER
337
BUCKWHEAT POTATO CHILLA
338
GHIYA DAL
339
MASALA ARBI (COLOCASSIA)
340
GHIYA KOFTA CURRY (AIR FRIED)
341
VEGETABLE ROGAN JOSH
342
CAULIFLOWER PEAS BHURJI
337
TOMATO RASAM OR DAL RASAM OR THILI SAARU PUDI
338
CHANA MASALA
339
DAL MAKHANI
340
DAHI VADA (AIR FRIED)
341
CHOCOLATE PROTEIN DESSERT
342
PROTEIN LAVA CAKE
343
PEPPER AND MUSHROOM PIZZA
344
SPICY POPCORN CHICKEN
345
B O X F IT
ROTI
346
BATHUA RAITA
347
MAKKE KI ROTI
348
GREEN CHUTNEY
349
SOYA BHURJI
350
BESAN CHILLA
351
VEGETABLE UTTAPAM
352
SWEET POTATO & QUINOA CUTLET
353
TOMATO SOUP
354
CHICKEN FRIED RICE
355
CHICKEN TIKKA
356
RAW PANEER SALAD
357
SOYA TIKKA
358
ANDA PARANTHA
359
CHEESY MASALA OMELETTE
360
HUNG CURD DIP
361
METHI ROTI
362
B O X F IT
EGG WHITE VEGETABLE OMELETTE
Ingredients
Instructions
~ 2 egg whites
~ 1 cup vegetables of your choice (spinach,
mushroom, beans)
~ 1/2 tsp ghee or olive oil
~ salt and pepper to taste
1. Beat the egg whites in a bowl until fluffy, add a
pinch of salt and keep aside.
2. In a pan heat the ghee. Add the spinach and
cook for 2-3 minutes on low flame or until it
wilts. Season with salt and evenly spread across
the pan.
3. Add the egg on top of it and let it cook on low
flame, cover with a lid. After 2 minutes, once
the edges are coming off easy, flip the omelette
or fold into half and then turn.
4. Enjoy with pesto or any homemade sauce.
Makes 1 serving
B O X F IT
BLACK CHANNA HUMMUS
Ingredients
Instructions
~ 1 cup kala chana, soaked overnight and boiled in a
pressure cooker for 4-5 whistles
~ 4 garlic cloves
~ 2 tbsps whey (dahi paani) or tahini (vegan)
~ 1 tsp salt
~ 2 tsps chilli flakes
~ 2 tsps oregano
~ 2 tbsps extra virgin olive oil
1.
2.
To make the hummus add all the ingredients in
a high-speed blender and mix until smooth and
creamy. Add more whey or olive oil for a
creamier texture.
Eat with fresh carrots, celery or cucumber or
just as a dip.
NOTE- Hang 1 cup of dahi in a muslin cloth, use the
water that comes out in the hummus, and make a
hung curd dip to go with cutlets.
Store in an airtight container in the fridge for up to 5
days.
1 serving is 2 tbsps
B O X F IT
VEGETABLE SALAD
Ingredients
Instructions
~ 200g of iceberg/rocket/lettuce leaf
~ 30 gms sauteed mushroom or bell peppers
~ 1 cup boiled beans
~ 1/2 cubed cucumber
~ handful of crushed peanuts or sesame seeds
1.
Whisk all the ingredients for the salad dressing
except the herbs, whisk really well so that the
oil emulsifiers. Then add the herbs and mix well.
Add a teaspoon of honey if you want it a little
sweeter.
DRESSING
~ 1 clove garlic (minced)
~ 2 tbsps tahini
~ Juice of 1 lemon
~ 1 small cucumber, diced
~ 1 tbsp chopped fresh coriander
~ salt and pepper (to taste)
Makes 1 serving
B O X F IT
SPICY WHOLE BEAN SPROUTS
Ingredients
Instructions
~ 3/4 cup whole moong dal sprouts
~ 1/3 an onion finely chopped
~ slices of finely chopped tomato (1/3)
~ 1 tsb lemon juice
~ salt to taste
1.
Makes 1 servings
In a cooking pan, take about 3/4th cup of
moong dal sprouts. Add a cup of water. Let it
boil for about 2-3 minutes. Meanwhile, chop
about 1/3rd of the onion and tomato each. Put
the boiled sprouts in a mixing bowl and add a
teaspoonful of lemon juice. Add the chopped
onion and tomato to the sprouts and mix them
well. Garnish with some fresh cut coriander and
serve.
B O X F IT
RAW LENTIL SALAD
Ingredients
Instructions
~ 1/4 cup whole moong dal sprouts
~ 1/4 cup split moong daal, soaked for 1-2 hrs and
then drained
~ 1/3 an onion finely chopped
~ 1/2 cucumber, chopped
~ 1/3 tomato, chopped
~ Handful of fresh coriander
~ 1 tsb lemon juice
~ 1/2 tsp salt or kala namak
1.
2.
3.
Combine the sprouts and daal in a bowl or you
can boil both in double the amount of water for
5 minutes in case you don't want to eat raw
food.
Meanwhile, chop the onion, cucumber and
tomato each.
Put the sprouts and daal in a mixing bowl and
add a teaspoonful of lemon juice and salt. Add
the chopped onion and tomato and mix well.
Garnish with some fresh cut coriander and
serve.
Makes 1 serving
B O X F IT
VEGETABLE QUINOA SALAD
Ingredients
Instructions
~ 1 cup vegetables (Beans, broccoli, mushroom,
peppers)
~ 1/2 cup quinoa, cooked
~ salt
~ pepper
~ garlic, 3 cloves chopped
~ olive oil
1.
2.
3.
Wash and put the quinoa to boil. It will take 810 mins.
In a flat pan, saute the garlic and then add the
broccoli. After 3 mins add the beans and put on
low flame.
Stain the quinoa and when the vegetables are
almost done add it to the same pan. Season
with salt and mix well.
Makes 1 serving
B O X F IT
SPROUTS
Ingredients
Instructions
~ 1 cup sprouted whole moong bean (boiled OR raw)
~ 1 tsp kala namak
~ juice of 1/2 lemon
~ handful of crushed peanuts
1.
Makes 1 serving
2.
To make sprouts at home, wash 1.5 cups whole
green moong daal and soak overnight. The next
day, wash them, strain the water and keep it in
a container with a lid or wrap it in a muslin cloth
and keep it in a closed box. After 24-48 hrs they
should start sprouting. Can stay in the fridge for
up to 4 days.
To make the salad, combine all the ingredients
and eat!
B O X F IT
BOILED EGG AND VEGETABLES
Ingredients
Instructions
~ 2 egg (eat only the whites)
~ 1 cup vegetables of your choice (beans, peas,
broccoli, bell pepper)
~ salt
~ pepper
1.
Makes 1 serving
Cover both eggs with water in a pot and
leave to boil for 10 mins.
2. Steam or lightly sautee the vegetables
in olive oil, season with salt and lemon
if you like.
3. Run the eggs under cold water and then
peel them, season with salt and pepper
and enjoy with the vegetables.
B O X F IT
SCRAMBLED EGG WITH VEGETABLES
Ingredients
Instructions
~ 2 egg whites beaten
~ 1 cup vegetables of your choice
(tomato/peppers/spinach/mushroom/peas)
~ 1/2 avocado (optional)
~ salt and pepper to taste
~ 1/2 tsp olive oil
1.
Makes 1 serving
4.
2.
3.
5.
Put egg whites in a bowl and season with salt
and pepper, set aside.
Heat pan to medium-low heat. Add oil, add all
vegetables to the pan and saute lightly until
almost soft.
Add scrambled eggs to the pan and begin to stir
eggs gently with a spatula until eggs begin to
set. Remove from heat, garnish with herbs.
If consuming avocado, mash it and season with
salt, 1 tsp coriander powder or fresh and lemon.
Arrange your plate with the vegetables and egg
and enjoy!
B O X F IT
HUMMUS AND VEGETABLES
Ingredients
Instructions
~ 1 cup chickpeas, soaked overnight and boiled
~ 4 garlic cloves
~ 2 tbsps whey (dahi paani)/ dahi or tahini(vegan)
~ 1 tsp salt
~ 1 tsp chilli flakes
~ 1 tsp oregano
~ 2 tbsps extra virgin olive oil
1.
2.
1. To make the hummus add all the ingredients
in a high-speed blender and mix until smooth
and creamy. Add more whey or olive oil for a
creamier texture.
Eat with fresh carrots, celery or cucumber.
~ 1 carrot or cucumber (or any other raw vegetable
of your choice) peeled and cut into sticks
NOTE- Hang 1 cup of dahi in a muslin cloth, use the
water that comes out in the hummus, and make a
hung curd dip and keep in the fridge.
1 serving is 3 tbsps
B O X F IT
ROASTED KALA CHANNA
Ingredients
Instructions
~ 2 cups sabud kala channa
~ 1/2 tsp salt
1.
Makes 4 servings
In a large flat pan, roast the channas till they
start to pop and the cover starts to split. This
will take about 8-10 mins. Don't let them burn!
Season with salt and enjoy!
B O X F IT
BAKED AVOCADO EGG
Ingredients
Instructions
~ 1/2 ripe avocado
~ 1 whole egg
~ salt and pepper, to taste
1.
2.
Optional Toppings:
~ goat cheese
~ fresh coriander
~ bacon bits
~ chives
Makes 1 serving
3.
4.
Heat the oven to 200 * C.
Slice the avocados in half, lengthwise and twist
to separate. Remove the pit and scoop out 1-1.5
tablespoons of avocado, creating a larger and
wider cavity.
Place the avocado halves in a baking dish, keep
them flat and gently crack one egg in the cavity.
Bake for 15-20 minutes.
Sprinkle with salt and pepper and add toppings.
If you're using bacon then add the bits to the
avocado halfway through baking.
B O X F IT
SMOOTHIE PROTEIN BOWL
Ingredients
Instructions
~ 1/2 cup yoghurt (100 gms) or almond milk
~ 1 scoop protein powder (omit if not using)
~ 1-2 dates, chopped
~ 1 small banana (peeled, chopped and frozen for 30
mins)
~ 1 date
~ 2 tbsp granola or seeds
~ 50 gms strawberries/blueberries
1.
2.
Blend the yoghurt/almond milk, protein
powder, banana, date and half the berries in a
high-speed blender. If you want it slightly
thinner then add water.
Pour into a bowl and sprinkle granola/seeds,
remaining fruit on top.
Makes 1 serving
B O X F IT
MAKHANA
Ingredients
Instructions
~ 3 cups makhana
~ 3 tbsps olive oil or GHEE
~ Salt to taste
1.
Makes 3 servings
Heat the oil in a deep pan on medium flame.
Add the makhana and cook for 5-8 minutes,
stirring continuously. Flip the bottom so that it
cooks evenly. Add salt to taste and keep aside.
Once it has cooled keep in an airtight container.
B O X F IT
ALMONDS
Ingredients
Instructions
~ 7 almonds
~ 2 walnuts
1.
2.
Soak them overnight in drinking water.
Peel the almonds and wlanuts before
consuming.
Makes 1 serving
B O X F IT
PROTEIN POHA
Ingredients
Instructions
~ 1/4 cup dry beaten rice (poha)
~ 1/2 cup mixed sprouts
~ 1 tsp olive oil or ghee
~ 1/2 tsp mustard seeds ( rai / sarson)
~ 1 cup chopped vegetables of your choices (carrot,
peas, tomato, peppers)
~ Handful of curry leaves
~ 1/4 cup finely chopped onions
~ 1 tsp finely chopped green chillies
~ 1/4 tsp turmeric powder (haldi)
~ salt to taste
~ 1 tbsp lemon juice
~ Fresh coriander
1.
2.
3.
4.
5.
Makes 1 servings
Place the beaten rice on a sieve and wash
lightly. Drain and leave aside for 10 minutes.
Heat oil in a non-stick pan and add the mustard
seeds and curry leaves. When the seeds crackle,
add the onions and green chillies and sauté on a
medium flame for a few minutes or till the
onions turn light brown in colour.
Add the mixed sprouts and poha and sauté on a
medium flame for 1 to 2 minutes.
Add turmeric powder and salt, mix well and
cook on a medium flame for 1 minute. Add ¼
cup of water if needed and mix well. Cook on a
medium flame for 1 to 2 minutes.
Season with lemon juice and mix well. Serve hot
garnished with coriander.
B O X F IT
PROTEIN APPLE AND OATS
Ingredients
Instructions
~ 1 apple, cut into cubes of thin pieces
~ 1/3 cup oats (45 grams)
~ 1 cup water
~ ½ teaspoon ground cinnamon or 1- 4 inch
cinnamon stick
~ pinch of salt
~ 1 tbsp flax or chia seeds
~ 1 scoop protein powder (only for protein powder
users, or else omit)
~ 1 tbsp peanut butter or almond butter (optional)
1.
PEANUT BUTTER
~ 2 cup dry roasted peanuts (without skin)
~ 1 tbsp olive oil or coconut oil
~ 1 tsp honey
~ pinch of salt (if the peanuts aren't salted
2.
3.
Wash the oats in a pot and then cook them in
water with the cinnamon sticks or add
cinnamon powder. Cook for 5 mins on medium
to low flame.
Chop the apple into cubes or lengthwise. Add
the apples into the pot along with the protein
powder and let it cook on low flame for 2
minutes. Taste and add salt if required.
Once the apples are soft (not soggy), pour the
porridge into a bowl and sprinkle the seeds on
top along with a dollop of nut butter.
NOTE- If you need a sweetener add 1 tbsp,
organic honey, DO NOT HEAT/COOK THE
HONEY.
Makes 1 serving
B O X F IT
CHOCOLATE PROTEIN SMOOTHIE BOWL
Ingredients
Instructions
~ 1 scoop (20 gms) protein powder
~ 1-2 dates, soaked in warm water and then
chopped
~ 1 banana (peeled, chopped and frozen for 30
mins)
~ 1 tbsp chia seeds
~ 1 tbsp cocoa powder
~ Sprinkle of cocoa nibs or granola
~ 1 tbsp homemade peanut butter
~ 1/2 cup water or plant-based milk
1.
2.
Blend everything together except the chia seeds
and cocoa nibs.
Pour into a bowl and top with chia seeds, cocoa
nibs and another 1/2 banana (optional).
Makes 1 serving
B O X F IT
PROTEIN PANCAKES
Ingredients
Instructions
~ 1/4 cup oats, ground in the mixie
~ 2 egg whites
~ 1/2 scoop protein powder (omit if not consuming)
~ 2 tbsp whey (dahi paani) (use plant-based milk if
lactose intolerant)
~ 1 tbsp organic honey or maple syrup
~ 1/2 cup fresh fruit
1.
2.
Makes 2 servings
3.
Grind the oats in a mixie to make oats flour, add
the egg, salt and protein powder and mix well.
The consistency should be pourable. Add 1 tbsp
of dahi water if required.
(VEGANS USE ALMOND OR SOY MILK)
Heat a small pan and add 1 tsp of oil. Pour 1
ladle of mixture on the pan, let it cook for 1
minute and then flip over. It won't rise but the
colour will let you know if it's done. Keep the
flame on low-medium.
Eat with organic maple syrup or honey and fresh
berries.
B O X F IT
VEG PANCAKES
Ingredients
Instructions
~ 1/4 cup oats, ground in the mixie
~ 2 tbsps whey (dahi paani) OR use plant-based milk
if vegan
~ 1 tbsp organic honey or maple syrup
~ 1/2 cup fresh strawberries
1.
2.
3.
Makes 1 serving = 2-3 thin pancakes
Grind the oats in a mixie to make oats flour, salt
and mix well. The consistency should be a thick
liquid.
(VEGANS USE ALMOND OR SOY MILK)
Heat a small pan and add 1 tsp of oil. Pour 1
ladle of the mixture on the pan, let it cook for 1
minute and then flip over. It won't rise but the
colour will let you know if it's done. Keep the
flame on low-medium.
Eat with organic maple syrup or honey and fresh
berries.
B O X F IT
APPLE
Ingredients
1 serving is 1 apple
B O X F IT
PROTEIN BAR
Ingredients
You can choose from the following brands or any
that have 20-25 gms of protein per bar:
~ Yoga whey protein bar
~ My protein
~ Max protein
Makes 1 serving
B O X F IT
VEGAN SMOOTHIE BOWL
Ingredients
Instructions
~ 1/4 cup almond milk or homemade coconut milk
~ 1 scoop protein powder (omit if not using)
~ 1-2 dates, chopped
~ 1 small banana (peeled, chopped and frozen for 30
mins or overnight)
~ 1 cup papaya (chopped and frozen for 30 mins or
overnight)
~ 2 tbsps pomegranate
~ 1 tsp chia or flax seeds
1.
2.
Blend the yoghurt/almond milk, protein
powder, banana, date and half the berries in a
high-speed blender. If you want it slightly
thinner then add water.
Pour into a bowl and sprinkle granola/seeds,
remaining fruit on top.
Makes 1 serving
B O X F IT
BOILED EGG SANDWICH
Ingredients
Instructions
~ 2 slices of whole wheat/gluten-free bread
~ 30 g avocado (optional)
~ 2 boiled eggs
~ salt/pepper/chilli flakes/mustard powder to taste
1.
2.
Makes 1 serving
3.
4.
Boil the eggs for 10 minutes.
Mash the avocado and season with salt and
lemon.
Softly toast the bread.
Peel the eggs and mash them along with the
seasoning. Put the avocado on 1 toast followed
by the mashed egg on top, close the sandwich
and enjoy.
B O X F IT
CHICKPEA HUMMUS
Ingredients
Instructions
~ 1 cup chickpeas, soaked overnight and boiled in a
pressure cooker for 4-5 whistles
~ 4 garlic cloves
~ 2 tbsps tahini
~ 1 tsp salt
~ 2 tsps chilli flakes
~ 2 tsps oregano
~ 2 tbsps extra virgin olive oil
1.
2.
To make the hummus add all the ingredients in
a high-speed blender and mix until smooth and
creamy. Add more olive oil for a creamier
texture.
Eat with fresh carrots, celery or cucumber or
just as a dip/dressing.
Store in an airtight container in the fridge for up to 5
days.
1 SERVING is 2 tbsps
B O X F IT
STUFFED CHILLA
Ingredients
Instructions
~ 1/2 cup split moong daal
~ 1 tsp sat
~ 1 small green chilli
~ 1 cup pureed spinach
~ 2 carrots, grated
~ 2 tomatoes, chopped
~ 1/4 cup coriander, chopped
~ Juice of 1 lemon
~ 1/4 cup sprouts
1.
2.
3.
4.
5.
Makes 2 servings. 1 serving is 1 stuffed chilla
Combine the soaked daal, salt and chilli in a
blender and mix until smooth. Combine the
mixture with the spinach puree and stir well.
Heat a flat pan/tava and sprinkle it with water.
Add a ladle of batter and spread it evenly. Cook
on medium flame until it turns brownish-green
in colour.
Combine the grated carrot, sprouts, tomato,
coriander, salt and lemon to make the filling.
Stuff 1 chilla with some mixture. Enjoy with
green chutney.
You can keep the chilla batter and use it for the
next meal. If you have leftover filling use it in a
salad.
B O X F IT
PROTEIN BALLS
Ingredients
Instructions
~ 1 cup rolled oats
~ 1/2 cup smooth peanut butter or almond butter
~ 2 scoops protein powder
~ 1 tbsp chia seeds or hemp seeds
~ 1 tbsp flax seeds
~ 1 tsp cinnamon powder
~ 1/3 cup mixed add-ons of your choice (almonds,
peanuts, walnuts, chocolate chips or cocoa nibs,
raisins, dried cranberries)
~ 2 dates
1.
2.
Blitz the dates with the nut butter in a mixie.
Take it out in a mixing bowl and combine with
the rest of the ingredients. Combine really well
so that there are no clumps.
Roll into balls using your hands. Set in a
container with a lid on in the fridge for at least
30 minutes. you can store them for 3 weeks.
1 serving is 2 bites
B O X F IT
TUNA SUSHI
Ingredients
Instructions
~ 1 cucumber
~ 1/4 cup or half can tuna
~ 1 tsp mustard
~ 1/4 avocado, mashed
~ 1 nori sheet crumpled or seaweed in any form
~ salt and pepper to taste
1.
2.
Cut the cucumber into roundels, 2" thick. Use a
paring knife and cut the inner pulp, scoop it out
with a spoon so you get a hollow ring.
Chop the cucumber and mix with the tuna along
with the mustard, salt, seaweed and avocado.
You can add chopped capers or olive if you
want. Scoop the filling into the cucumber cups
and enjoy.
Makes 1 serving
B O X F IT
CHINESE PANEER / TOFU
Ingredients
Instructions
~ 1 tbsp olive oil
~ 50 gms tofu or paneer, cubed
~ 1 tsp minced garlic
~ 1 tsp minced ginger
~ 1-2 spring onion
~ 2 tbsp soya sauce or coconut aminos (alternatively
can use black bean or teriyaki sauce)
~ 1 cup vegetable stock or water (200 ml)
~ ½ tbsp cornstarch (omit if not at home)
~ 1 tbsp brown sugar
~ 1 cup vegetables - bell pepper/carrots/ beans/
spinach/ mushroom/
~ 3 basil leaves or more
~ Sesame seeds or peanuts for garnishing
1.
2.
3.
4.
Mix protein, soy sauce, sugar, and cornstarch in
a bowl.
Heat half the oil in a large skillet or wok over
medium-high heat; cook the garlic, ginger, and
vegetables for 2 to 3 minutes. Add vegetable
broth, cover, and simmer until vegetables are
tender, 4 to 5 minutes. Transfer vegetables and
sauce to a large bowl and wipe skillet clean.
Heat the remaining oil over medium-high heat;
cook and stir tofu or paneer for about 3
minutes. Stir in vegetables; continue to cook
and stir for 1-2 minutes more. Sprinkle with
green onions and basil.
Optional- consume with 80 gms cooked quinoa
Makes 1 SERVING
B O X F IT
VEGETABLE JUICE
Ingredients
Instructions
~ 1 cucumber
~ 1/2 medium-sized beetroot
~ 1 carrot
~ 1 tsp moringa or spirulina powder (optional)
~ 1 tsp ginger (optional)
~ 100 ml water
1.
2.
Blend all the ingredients with some ice and a bit
of water.
Strain through a muslin cloth and enjoy.
MAKES 1 SERVING
B O X F IT
BHUTTA
Ingredients
Instructions
~ 1 or 1.2 corn on the cob
1. Roadside bhutta, seasoned with lemon and
Makes 1 serving
spices. if you're grilling it at home then just boil
it and roast it on the stove. Season with lemon,
salt and chaat masala.
B O X F IT
BREAKFAST PORRIDGE
Ingredients
~ 50 gms millet/ daliya/ amaranth/ quinoa or oats
~ 100 ml water or unsweetened almond milk
~ 1 tsp honey or maple syrup
B O X F IT
FENNEL SMOOTHIE
Ingredients
Instructions
~ 2 cups Coconut water (liquid from coconuts)
~ 1 Lemon fruit without seeds
~ 1/2 tbsp, Flaxseed
~ 1/2 cup Fennel (bulb raw)
~ 1/4 cup Pineapple (Frozen, chunks, sweetened)
~ 2 cups Coconut water (liquid from coconuts)
~ 1 Lemon fruit without seeds
~ 1/2 tbsp, Flaxseed
~ 1/2 cup Fennel (bulb raw)
~ 1/4 cup Pineapple (Frozen, chunks, sweetened)
1.
Peel, de-seed and chop lemon. Blend all
ingredients in high-speed blender until smooth.
Fennel is fibrous, so you may need to run it a bit
longer.
Makes 1 serving
B O X F IT
INDIAN FRIED CABBAGE
Ingredients
Instructions
~ 1/4 head Cabbage
~ 1/2 tbsp Olive oil
~ 1/4 tsp, Cumin
~ 1/2 tbsp Ginger root
~ 1/4 tsp Paprika
~ 1/4 tbsp Coriander leaves
~ 3 tbsp(25gms) Peas
~ 1/4 dash or to taste Salt
1.
2.
3.
4.
Heat oil in a pan and add cumin and grated
ginger. Sauté for a minute and add chopped
cabbage, paprika, cilantro and salt.
Mix well and add water.
Cover the pan and cook for 8-10 minutes till the
cabbage is tender.
Add in the green peas and cook for another
minute or two. Serve hot.
Makes 1 serving
B O X F IT
PAN FRIED CORN
Ingredients
Instructions
~ 1 large corn or 80 gms corn kernels
~ 1 tbsp Butter
~ Pinch of (To taste ) Salt
~ Pinch of Black Pepper
1.
2.
Cut corn kernels from the cob. Melt butter in a
medium skillet over medium heat.
Sauté corn kernels just until tender. Season with
salt and pepper. Enjoy warm or cold.
Makes 1 serving
B O X F IT
DATES ENERGY BARS
Ingredients
Instructions
~ 10 pitted Dates
~ 1 cup Raisins
~ 1 cup,Cashew nuts (dry roasted)
1.
Makes 10 serving
2.
Place 1 cup of each ingredient into blender or
food processor.
Mix until well blended. Transfer to a sheet of
waxed paper; form into a square, folding sides
of waxed paper over the top. Cut into 10 bricks.
Refrigerate until solid, at least 30 minutes.
B O X F IT
APPLE & ALMOND BUTTER TOAST
Ingredients
Instructions
~ 1/2 medium Apple
~ 1 slice Whole-wheat bread
~ 1 tbsp Almond butter (plain, without salt added)
1.
2.
Toast bread. While bread is toasting, cut half of
an apple into slices.
Top toast with almond butter and sliced
peaches. Enjoy!
Makes 1 serving
B O X F IT
ICED COFFEE
Ingredients
Instructions
~ 1 tbsp coffee powder
OR
~ 1 espresso shot
~ 200 ml unsweetened almond milk
~ 1 tsp stevia (optional)
~ 3-5 ice cubes
1.
2.
Blend all the ingredients together or blend the
milk and then pour it over the espresso.
Top it up with ice cubes and enjoy!
Makes 1 serving
B O X F IT
OATS VEGETABLE CHILLA
Ingredients
Instructions
~ 1 cup oats, finely ground in a mixie
~ 1/4 cup besan
~ salt to taste
~ 1 tsp haldi
~ 1 tsp jeera powder or ajwain
~ 1 cup vegetables of choice (grated
carrot/onion/dhaniya)
1.
2.
Combine the oats powder and besan along with
the jeera/ajwain, haldi and salt. Add the
vegetables if using. Add 1 cup water and mix
well.
Heat a flat pan. Pour 1 ladle of the mixture on
the pan and spread very lightly. Cook on
medium flame, spread some ghee on the edges
and cook on both sides until golden brown.
Makes 4 servings (1 serving is 2 chillas)
B O X F IT
ANABOLIC FRENCH TOAST VEGAN
Ingredients
Instructions
~ 2 tbsps plant-based milk
~ 2 slices gluten-free bread
~ 1 tsp cinnamon
~ 1 tsp honey
~ 1 tsp vanilla extract
~ Handful of blueberries, strawberries, papaya,
jamun or pomegranate
~ 1 tsp olive oil or 1 spray of low-fat cooking oil
1.
Makes 1 serving
5.
6.
2.
3.
4.
7.
In a bowl, add plant-based milk, cinnamon, and
honey. Whisk until spices are evenly distributed
throughout the mixture.
Heat a flat pan over low-medium heat. Drizzle
the oil on it.
Dip bread slices into the mixture, and transfer
to pan.
Spoon any leftover mixture into the bread in the
pan. If done slowly, the bread should absorb the
mixture and get fluffy.
Let cook for about 3-4 minutes on each side.
Remove French toast from the pan and serve on
a plate with toppings.
Suggestions for toppings are strawberries or
blueberries and honey.
B O X F IT
VEGAN STEWED APPLE OATMEAL
Ingredients
Instructions
~ 1 apple, cut into cubes of thin pieces
~ 1/3 cup any kind of oats
~ 1 cup water
~ ½ teaspoon ground cinnamon or 1- 4 inch
cinnamon stick
~ pinch of salt
~ 1 tbsp flax or chia seeds
~ 1 tbsp peanut butter or almond butter (optional)
1.
2.
3.
Wash the oats in a pot and then cook them in
water with the cinnamon sticks and the protein
powder. Cook for 5 mins on medium to low
flame.
Chop the apple into cubes or lengthwise. Add
the apples into the and let it cook on low flame
for 2 minutes. Taste and add salt if required.
Once the apples are soft (not soggy), pour the
porridge into a bowl and sprinkle the seeds on
top along with a dollop of nut butter.
Makes 1 serving
NOTE- If you need a sweetener add 1 tbsp,
organic honey, DO NOT HEAT/COOK THE
HONEY.
B O X F IT
BROCCOLI OR BEANS
Ingredients
Instructions
~ 1 head broccoli, cut into florets or 1 cup beans
~ 1 tsp sesame seeds
~ 1 tbsp soya sauce
~ 1 tsp ginger or garlic
~ 2 tbsps water
1.
Makes 1 serving
3.
2.
Wash the broccoli or beans and place in a glass
bowl with the lid on. Heat in the microwave for
about 3 minutes.
In a pan add the ginger or garlic, add the soya
sauce and let it cook in the soy. After about a
minute add the broccoli and coat it in the soy. If
it gets too dry add the water.
Sprinkle sesame seeds on top and enjoy.
B O X F IT
CRISPY PANEER SANDWICH
Ingredients
Instructions
~ 2 slices whole wheat/rye/gluten-free bread
~ 30 g avocado (optional)
~ 1 tomato
~ 50g tofu or paneer
~ salt/pepper/chilli flakes to taste
~ 1 tsp olive oil
1.
2.
3.
Makes 1 serving
4.
Grill thin slices of paneer or tofu in a pan on
high flame, season with salt, chilli flakes and
pepper.
Toast bread slightly (If you have a toastie or
sandwich maker at-home, put the entire
sandwich in that at the end).
Slice avocado and place on 1 slice of toasted
bread, thinly sliced tomato on top.
Add the grilled paneer or tofu and Serve!
B O X F IT
ANABOLIC FRENCH TOAST
Ingredients
Instructions
~ 2 egg whites
~ 2 slices whole wheat bread (low carb)
~ 1 tsp cinnamon
~ 1 date
~ 1 tsp vanilla extract
~ Handful of blueberries or strawberries
~ 1 tsp olive oil or 1 spray of low-fat cooking oil
1.
2.
3.
4.
Makes 1 serving
5.
6.
7.
In a bowl, add egg whites, cinnamon, and
honey. Whisk until spices are evenly distributed
throughout the mixture.
Heat a flat pan over low-medium heat. Drizzle
the oil on it.
Dip bread slices into egg white mixture, and
transfer to pan.
Spoon any leftover egg white mixture into the
bread in the pan. If done slowly, the bread
should absorb the mixture and get fluffy.
Let cook for about 3-4 minutes on each side.
Remove French toast from the pan and serve on
a plate with toppings.
Suggestions for toppings are strawberries or
blueberries and honey.
B O X F IT
CHICKPEA SALAD
Ingredients
Instructions
~ 1 cup soaked and cooked chickpeas
~ 1 cucumber, cut into cubes
~ 1 cup salad leaves of your choice
~ 1/2 cubed tomato
~ 1 tbsp pomegranate
~ 1 tsp salt
~ Juice of 1 lemon
~ Handful of peanuts or makhana
~ Fresh coriander for garnishing
1.
2.
Combine the chickpeas, tomato, cucumber and
pomegranate in a bowl.
Mix together the lemon and salt. Pour over the
salad. Sprinkle peanuts on top and garnish with
coriander.
Makes 1 serving
B O X F IT
CURD RICE
Ingredients
Instructions
~ 100 gms over cooked brown rice
~ 100 gms yoghurt
~ salt to taste
~ 1 red chilli
~ 1 tbsp washed and soaked channa daal
~ 1 tsp black mustard seeds
~ 1 pinch hing
~ curry leaves
~ 1/2 tsp ghee
1.
2.
3.
Combine the rice and yoghurt in a bowl and mix
well with the salt.
Heat ghee in a small pan, add the mustard
seeds. Turn to low flame and when they start
crackling add the channa daal.
Add the curry leaves, red chilli and the hing.
Switch off the flame and pour on top of the curd
rice. Serve cold.
Makes 1 serving
B O X F IT
SUGAR-FREE PANCAKES
Ingredients
Instructions
~ 1 scoop protein powder (optional)
~ 1/2 cup almond milk
~ ½ tsp baking powder
~ 1 tbsp oats or coconut flour (make it 2 tbsps if not
using protein powder)
~ 1 tbsp stevia
1.
2.
3.
Mix all the ingredients in a whisking bowl, it
should be a pourable consistency. Heat a small
flat pan to medium-low flame, add the olive oil
or cooking spray.
Pour a ladle of the mixture and cook until brown
then flip and cook on the other side (about 2
minutes each side).
Garnish with unsweetened greek yoghurt and
Blueberries!
Makes 1 serving
B O X F IT
CHILLI CARAMEL GRILLED FISH / CHICKEN
Ingredients
Instructions
VEGETABLE
~ 1 bok choy bunch (can be replaced with broccoli)
~ 1 tbsp chopped garlic
~ 1/2 tbsp olive oil
~ 1/4 tsp chilli powder
~ salt to taste
~ green onions
1.
2.
PROTEIN
~ 200 gms sole fish fillet OR
~ 200 gms chicken breast
~ 1/2 tbsp olive oil
SAUCE
~ 1 tablespoon fish sauce
~ 3 tablespoons water
~ 1/2 tablespoon honey
~ 3 teaspoons apple cider vinegar
~ Juice of 1 orange/kinnow
~ 2 teaspoons toasted sesame oil
~ Juice of 1 fresh lime juice
~ 1 tablespoons finely grated freshly peeled ginger root
Garnish
~ 1 scallion or spring onions
~ 1/4 cup loosely packed cilantro sprigs
3.
4.
5.
Mix all the ingredients under 'sauce' in a bowl.
Marinate the protein with half the 'sauce'
ingredients for 10 minutes.
Chop the bok choy, stem and leaf separate.
Heat a pan and add the oil followed by garlic,
Cook on low-medium flame for 1 minute. Once
the garlic turns brown (not burnt) add the stem
of the bok choy and let it cook on low flame
with the lid on for 2 mins. Remove the lid and
add the leaves. Cook for another minute, season
with salt and then set aside.
Heat a pan on medium to high heat. Add 1/2
tbsp oil, pan-fry the chicken or fish until the
bottom turns slightly crispy and brown, but not
completely done. Repeat the same for the other
side. Transfer the protein out.
Add the Sauce mixture to a pan on low flame,
followed by the chicken/fish/tofu. Simmer and
continue to cook until the caramel sauce
reduces, and becomes amber in colour. Make
sure you turn the protein a couple of times
during cooking.
Garnish and enjoy with the side of bok choy
Makes 2 servings
B O X F IT
BEANS PORIYAL
Ingredients
Instructions
BEANS PORIYAL (or make regular aloo beans
without the aloo)
1.
~ 1 cup of chopped green beans
~ 1 medium onion roughly chopped
~ 1 green chilli (or as per taste)
~ 1/2 cup freshly grated coconut
~ 2 tsp mustard seeds
Wash and chop the beans. In a pan heat
mustard oil, temper mustard seeds and curry
leaves. Add the chopped green chilli and the
onion and cook till translucent. Add the beans
and cook for about 5 minutes. Season with salt
and grated coconut.
Makes 1 serving
B O X F IT
BALSAMIC SPINACH MUSHROOM
Ingredients
Instructions
~ 100 gms spinach, washed and roughly chopped
~ 100 gms button mushrooms, cut in cubes
(consume the stem)
~ 4 garlic cloves, chopped
~ 1 tsp olive oil
~ salt to season
~ 1/2 tbsp balsamic vinegar or apple cider vinegar
1.
2.
Heat a pan and add the oil. Saute the garlic till
golden brown. Add the mushroom and cook on
low flame until it starts leaving its water. Just
then add the spinach and stir well until it wilts.
Season with salt and then add the vinegar. Mix
well and serve.
Makes 2 servings
B O X F IT
PEANUT BUTTER
Ingredients
Instructions
~ 2 cups peanuts- without skin, unsalted
~ 1 tsp salt
1.
2.
1 serving is 1 tbsp
3.
4.
5.
Heat your oven to 180*C
Spread the peanuts on a pan and dry roast them
for 10-15 mins, stirring after 10.
Once they have cooled down but not
completely cold, add half of them to a mixie and
blend, stopping and scraping the sides, blend
until smooth.
Keep some aside if you want to make it crunchy.
Add the rest of the peanuts and blend with the
salt. When it is done add the whole peanuts and
blitz just slightly to make it crunchy!
Put in an airtight container and store in the
fridge.
B O X F IT
TRAIL MIX
Ingredients
Instructions
~ 5 cups roasted, lightly-salted nuts (walnuts,
almonds, cashews, channa)
~ 3 cups dried fruit (cherries, raisins, cranberries)
~ 1 ½ cups seeds (pumpkin, sunflower)
1.
2.
Combine all the nuts and dry fruits.
Or purchase from store.
Makes 8 servings
B O X F IT
PROTEIN CUTLET
Ingredients
Instructions
~ 1 hard-boiled egg
~ 1/2 cup seasonal green vegetable of your choice
(capsicum, spinach, broccoli)
~ 1 tbsp coriander leaves
~ 2 garlic cloves, grated
~ 2 tbsps flaxseed powder, extra for dusting
~ 1/2 tsp salt
1.
2.
3.
Mash the boiled egg, chop the vegetables or
blitz it in the mixie and combine it with garlic,
salt and half the flaxseed powder. Combine well
and shape 4-5 cutlets.
Heat a non-stick pan and cook the cutlets on
medium flame. Press them down to cook well,
about 4 minutes on each side.
DO NOT USE OIL
NOTE- Make flaxseed powder by grinding flax seeds
in the mixie.
Makes 1 serving = 4-5 cutlets
B O X F IT
VEGETABLE OATS
Ingredients
Instructions
~ 1/4 cup gluten-free oats
~ 1 cup chopped vegetables of your choice (carrot,
peas, cauliflower, capsicum)
~ 1 tsp cumin seeds
~ 1 inch ginger
~ 1 garlic clove
~ pinch of haldi
~ salt to taste
~ fresh coriander and lemon for garnishing
~ 1 cup water
~ 1/2 tsp ghee or olive oil
1.
2.
3.
4.
Wash the oats 2-3 times in water and strain.
In a pot, heat the ghee, add the ginger and
garlic, cook until golden, add the cumin seeds.
Add the vegetables and the oats along with the
haldi and water. Cover the pot and let it cook
for 10-15 mins on low heat until the vegetables
and grains are cooked. Stir occasionally and add
more water if required.
Once you open it, give it a gentle stir with a
fork, season with salt, lemon and garnish with
fresh coriander.
Makes 1 serving
B O X F IT
PROTEIN SPROUT SALAD
Ingredients
Instructions
~ chola or kala channa 1/2 cup
~ Whole green gram 1/4 cup
~ 1 cucumber, cubed
~ 1 tomato, finely chopped
~ 1 small onion, finely chopped (optional)
~ 1 tsp roasted cumin powder
~ 1 tsp kala namak or salt
~ pepper to taste
~ 1 seedless green chili, chopped (optional)
~ 1.2 tsp chaat masala
~ Juice of 1 lemon
~ 1 tbsp fresh coriander
~ peanuts
1.
2.
3.
Soak kala chana chola overnight and drain. Tie it
up in a damp muslin cloth, and keep it for 24
hours so that they can sprout. Sprinkle a little
water from time to time so that the muslin cloth
does not dry up. Similarly, sprout green gram.
Take a large bowl, add sprouted kala chana,
sprouted green gram, onion, tomato, coriander
leaves, roasted peanuts, salt, roasted cumin
powder, green chilli, black pepper powder and
chaat masala. Squeeze the juice of lemon into
the bowl and mix till well combined.
Transfer the salad into serving bowls, garnish
with coriander leaves and roasted peanuts and
serve immediately.
Makes 1 serving
B O X F IT
ASIAN LETTUCE CUP
Ingredients
Instructions
~ 1 tsp olive oil
~ 250 gms ground chicken or fish chunks
~ 2 spring onions finely diced (keep the green part
for garnishing)
~ 4 pieces of chopped water chestnut (canned or
fresh-boiled)
~ 1 tbsp minced garlic
~ 1 tsp minced ginger
~ 2 tbsps soy sauce
~ 1 tbsp oyster sauce (optional)
~ 1 tsp sesame oil (optional)
~ 1 head iceberg lettuce head, leaves separated
1.
Makes 1 serving
6.
2.
3.
4.
5.
Heat the oil in a large pan over medium-high
heat. Add the garlic and ginger and saute until
golden. Add the onions and cook until
translucent.
Add the meat and cook for 5-6 minutes,
breaking up the meat with a spatula, until
mostly cooked through.
Stir in the water chestnuts. Cook for 1 more
minute.
In a small bowl, whisk together the soy sauce
and sesame oil.
Pour the sauce over the ground chicken mixture
and toss to coat evenly. Sprinkle the green
onions over the chicken mixture.
Spoon the chicken into the lettuce leaves and
serve.
B O X F IT
MISO SOUP (VEG)
Ingredients
Instructions
~ Miso paste (red or white)
~ 2 cups water
~ Dried seaweed (chuka wakame)
1.
2.
Bring water to boil in a soup pan. Add 1 tbsp of
miso paste and mix well until it dissolves.
Add the tofu and then seaweed if using. Garnish
with the green of the spring onion.
OPTIONAL
~ 50 gms cubed tofu
~ 1 spring onion finely chopped, only green
MAKES 1 CUP
B O X F IT
HANDFUL OF PEANUTS
Just a handful, not more!
B O X F IT
OVERNIGHT OATS
Ingredients
Instructions
~ 1/3 cup rolled oats
~ 1 cup almond milk or low-fat yoghurt
~ 1 tbsp chia seeds
~ 1 tbsp honey
~ 1/2 tbsp peanut butter (optional)
~ 1 fruit of your choice (strawberries/ blueberries/
banana)
1.
2.
Combine all the ingredients except the fruit in a
jar with a lid, give it a stir and store in the fridge
overnight (or 2 hrs).
Mix it and top with fruit of choice. You can even
add 1 tbsp of anything crunchy on top (think
granola, pumpkin seeds, almonds).
Makes 1 serving
B O X F IT
MUESLI WITH YOGHURT
Ingredients
Instructions
~ 100 gms granola or muesli (please only use the
brands mentioned)
~ 50 gms yoghurt or plant-based milk
~ 1 cup fresh fruit of your choice
1.
Combine the muesli or granola with the yoghurt
or milk and sprinkle fresh fruit on top.
Makes 1 serving
B O X F IT
MUESLI WITH MILK
Ingredients
Instructions
~ 100 gms granola or muesli (please only use the
brands mentioned)
~ 100 ml almond mylk
~ 1 cup blueberries or pomegranate
1.
Combine the muesli or granola with milk and
sprinkle fresh fruit on top.
Makes 1 serving
B O X F IT
MANGO SMOOTHIE BOWL
Ingredients
Instructions
~ 1 banana or 1/2 mango ( freeze the chunks for 2
hours or use additional ice)
~ 1 pinch turmeric powder or freshly grated
turmeric
~ 1/2 pinch black pepper powder
~ 1 scoop protein powder
~ 100 ml water or almond milk
~ 2 dates
~ super seeds for garnishing (chia seeds and
pumpkin seeds)
1.
2.
Blend all the ingredients except the super seeds,
in a high-speed blender. Blend really well.
Pour the smoothie into a bowl and top with
mixed seeds.
Makes 1 serving
B O X F IT
OVERNIGHT CHOCOLATE OATS
Ingredients
Instructions
~ 1/2 cup or 50 gms of any kind of oats (gluten-free)
~ 1/4 cup homemade coconut milk
~ 1 tbsp chia seeds
~ 1 tbsp cocoa powder
~ 1/2 tsp vanilla essence
~ 1 tbsp honey
1.
2.
Combine all the ingredients except the toppings
in a jar, mix well and keep with a lid overnight in
the fridge.
Take it out the next morning, give it a stir. Add
some more coconut milk if required. Add
toppings and enjoy!
TOPPING
~ grated coconut
~ 5-6 peanuts
Makes 1 serving
B O X F IT
CHICKPEA AND COTTAGE CHEESE SALAD
Ingredients
Instructions
~ 1 cup soaked and cooked chickpeas
~ 50 gms paneer, cut into cubes
~ 1 cucumber, cut into cubes
~ 1/4 cup cubes celery (optional)
~ 1 tbsp pomegranate
~ 1 tsp salt
~ Juice of 1 lemon
~ Handful of peanuts or makhana
~ Fresh coriander for garnishing
1.
2.
Combine the chickpeas, paneer, cucumber and
pomegranate in a bowl.
Mix together the lemon and salt. Pour over the
salad. Sprinkle peanuts on top and garnish with
coriander.
Makes 1 serving
B O X F IT
BEAN SALAD
Ingredients
Instructions
~ 1/2 cup overnight soaked and boiled rajma
~ 1/4 cup corn kernels
~ 1/2 tomato chopped or 4 cherry tomatuoes,
halved
~ 1/2 bell pepper, cubed
~ 1 tbsp cheese (feta or any other cheese like amul)
~ 1 tbsp sliced olives
~ 1/4 onion, thinly sliced (optional)
~ 1/2 cucumber, cubed
~ Handful fresh parsley or coriander
1.
2.
3.
Combine the salad dressing and mix really well.
Combine all the ingredients of the salad and add
the dressing to only as much as you want to eat.
You can keep the rest of the salad without the
dressing in an air-tight container in the fridge
for up to 2 days.
DRESSING
~ 1/4 cup extra virgin olive oil
~ 4 tbsp apple cider vinegar
~ 1 tsp dried herbs like thyme, oregano, or rosemary
~ 1 garlic clove minced
~ salt and fresh cracked black pepper to taste
Makes 1 Serving
B O X F IT
GREEK YOGHURT
Ingredients
Instructions
~ 1/2 cup or 100 gms unsweetened yoghurt
~ 10 gms protein powder (optional)
1.
Simply combine and serve!
Makes 1 Serving
B O X F IT
FRUITS
Ingredients
Instructions
~ 1 apple
OR
~ 1 cup papaya
OR
~ 100 gms anaar
OR
~ 120 gms cherries
OR
~ 1 cup strawberries or blueberries
1 serving is 1 cup = 120 gms
B O X F IT
ROASTED / BOILED CHICKPEAS
Ingredients
Instructions
~ 2 cup chickpeas (safed kabuli chola)
~ 2 tbsps olive oil
~ 1 tsp red chilli powder or paprika
~ 1 tsp salt
~ 1 tsp garlic powder (optional)
1.
2.
Makes 3 cups
1 serving is 1/2 cup
3.
4.
5.
Soak the chickpeas overnight or for 4 hours. Boil
them in a pressure cooker in double the amount
of water for 4 whistles.
Drain the water, line a tray with a towel or
muslin cloth and place the chickpeas on it to
dry. You can either place this tray outside to dry
under the sun, under the fan or place them in a
closed over.
The drier the chickpeas are, the more crispy
they will become. Preheat the oven to 180*C.
Place the dried chickpeas on a baking tray and
drizzle with olive oil, season with salt.
Let them roast for 25 mins. Take them out and
add the rest of the seasoning. Roast for a final
10 minutes.
Once they cool, place them in an airtight
container in the fridge for up to 10 days.
B O X F IT
ALMOND BUTTER
Ingredients
Instructions
~ 2 cups almonds
~ 1 tsp salt
1.
2.
3.
1 serving is 1 tbsp
4.
5.
Heat your oven to 180*C.
Spread the almonds on a pan and dry roast
them for 10-15 mins, stirring after 10.
Alternatively, roast the almonds in a flat pan on
the stove for 5-8 minutes or until they get some
colour and the skin starts cracking. Keep stirring
to avoid one side getting burnt.
Once the nuts have cooled a bit add them to a
mixie and blend, stopping and scraping the
sides, until smooth and creamy. Be patient as
this may take some time. Season with salt.
Put in an airtight container and store it in the
fridge.
B O X F IT
HEALTHY MOONG BHEL
Ingredients
Instructions
~ 1/2 cup puffed rice
~ 1/2 cup (62gms) sprouted whole green gram
(green moong or kala channa)
~ 1/4 finely chopped onion
~ 1/2 finely chopped tomato
~ Juice of half a lemon
~ 1 tsp chaat masala
~ salt to taste
1.
2.
Boil the sprouts in water for about 5-10 mins.
You can consume them raw as well.
Combine all the ingredients together except the
lemon juice. Add the lemon juice just as you are
about to eat.
Makes 1 serving
B O X F IT
LETTUCE WRAP (VEG)
Ingredients
Instructions
~ 1/2 cucumber, cut into thin slices
~ 1/2 tomato, cut into thin slices
~ 8 big iceberg or green lettuce leaves
~ 1/4 avocado, sliced (optional)
~ 50 gms tofu or paneer, grated
~ 1.5 tbsps soya sauce
~ 1 tsp peanut butter
~ 1 tsp grated ginger
~ 1 tsp sesame seeds
~ 1 parchment paper or sushi rolling mat (not
necessary)
1.
2.
3.
4.
5.
Makes 1 serving
Mix the soya sauce, ginger and PB together and
marinate the tofu or paneer in it. Keep aside.
Put the sushi mat or parchment paper on the
chopping board and place 4 of the salad leaves
on top of each other to make a small tortilla or
roti.
Place half the cucumber, tomato and grated
tofu on top of each other in the centre of the
lettuce base. Sprinkle the sesame seeds on top.
Carefully start rolling from the bottom, keeping
it tight. When you're halfway through, tuck both
the edges towards the inside to pack the roll
well. Tighten it with parchment paper or a sushi
mat.
Make 2 of these as they will be small. 2 rolls is 1
serving.
B O X F IT
LETTUCE WRAP (NON VEG)
Ingredients
Instructions
~ 1/2 cucumber, cut into thin slices
~ 1/2 tomato, cut into thin slices
~ 8 big iceberg or green lettuce leaves
~ 1/2 avocado, sliced (optional)
~ 4 slices ham or any other cold cut OR 40 gms
canned tuna
~ 1 tbsp fat-free mustard sauce
~ 1 parchment paper or sushi rolling mat (not
necessary)
1.
Makes 1 serving
4.
2.
3.
Put the sushi mat or parchment paper on the
chopping board and place 4 of the salad leaves
on top of each other to make a small tortilla or
roti.
Place half the cucumber, tomato and protein of
your choice on top of each other in the centre
of the lettuce base. Add the mustard sauce.
Carefully start rolling from the bottom, keeping
it tight. When you're halfway through, tuck both
the edges towards the inside to pack the roll
well. Tighten it with parchment paper or a sushi
mat.
Make 2 of these as they will be small. 2 rolls is 1
serving.
B O X F IT
ZUCCHINI BOATS (NV)
Ingredients
Instructions
~ 1 large zucchini cut lengthwise to make two equal
halves
~ 1/2 onion, chopped
~ 50 gms minced chicken or chicken chunks (you can
alternatively use lean beef or mutton)
~ salt, oregano and chilli flakes for seasoning
~ 1 tomato, pureed
~ salt to taste
~ 1 tsp olive oil
~ 10 gms grated cheese
1.
2.
3.
Makes 1 serving
4.
5.
Once you've sliced your zucchini perfectly,
scoop the inside using a spoon to make it
hollow. You can also use a pairing knife to cut
the desired shape and then scoop out the pulp
with a spoon.
Finely chop the pulp and keep it aside. Heat a
pan and cook the onions until translucent. Add
meat of your choice, followed by the zucchini
and tomato puree. Cook until the meat is 80%
cooked.
Season the mixture with herbs, salt and pepper
and stuff the filling into the boats. If you have
extra filling left you can put it into a glass dish
and bake it alongside. Grate the cheese on top.
Heat your oven to 180 *C or switch on the grill.
Lightly grease a baking tray and place the boats
on it. Bake for 10-15 minutes.
Garnish with any fresh herb of your choice and
eat straight out of the oven!
B O X F IT
SALMON FILET WITH ASPARAGUS
Ingredients
Instructions
~ 100 gms salmon filet (use any other fish like
snapper, tilapia or sole if you cannot get salmon)
~ 1 tbsp olive oil
~ 50 gms asparagus (5-6 sticks) or 50 gms snow peas
(you can use french beans in case you can't get
either)
~ salt and pepper to taste
~ 1/2 lemon
~ 2 cloves garlic, finely chopped
~ 1 tbsp fresh herb like rosemary, thyme or fennel
1.
Makes 1 serving
2.
Heat 1/2 tbsp oil in a flat pan. If you're using
asparagus then make sure to peel the bottom
end with a carrot peeler. Once the pan starts
flaming, cook the asparagus/snow peas or
beans on high heat for 1-2 mins until it gets
some colour. Season with salt. Keep aside on a
plate.
In the same pan heat the remaining oil and add
the garlic on low flame. Turn to full flame and
place the fish filet in the centre of the pan (skin
down). Cook for 1-2 minutes on each side,
season with salt and lemon juice and place on
top of the greens. Garnish with fresh herbs and
eat hot.
B O X F IT
STRAWBERRY SHAKE
Ingredients
Instructions
~ 1.5 scoops or 30 gms protein powder
~ 200 gms fresh or frozen strawberries
~ 2/3 cup or 100 ml unsweetened almond milk
~ 3 cubes of ice
1.
Blend everything in a mixie really really well and
enjoy!
Makes 1 serving
B O X F IT
BEETROOT JUICE
Ingredients
Instructions
~ 1/2 grated beetroot
~ 1 cucumber
~ 1/2 tsp moringa or spirulina
~ 10 gm protein powder (omit if not consuming)
~ 200 ml coconut water or water
~ Ice cubes
1.
Add everything to a high-speed blender and
blend until smooth.
Makes 1 serving
B O X F IT
SHAKSHUKA
Ingredients
Instructions
~ 50 gms peas
~ 30 gms rajma, soaked overnight and boiled
~ 100 gms spinach, washed and
~ 2 whole eggs
~ 1 tsp olive oil
~ salt to taste
~ chilli flakes
~ 2 garlic cloves
~ 1 tsp dried herbs of your choice
1.
2.
Heat oil and pan-fry the garlic. Add the peas and
spinach and cook till the leaves wilt. Add the
rajma and season with salt, chilli flakes and
dried herbs.
Mix well and make 2 holes, crack one egg in
each hole. Cover with a lid until the eggs cook.
Season with a fresh herb like basil and enjoy.
Makes 2 servings
B O X F IT
FRIED EGG
Ingredients
Instructions
~ 2 eggs (1 whole + 1 white)
~ 1/2 tsp ghee or olive oil
1.
2.
MAKES 1 SERVING
Heat oil in a pan on a low-medium flame. Crack
1 whole egg and in white in a bowl together.
When the pan heats up, add the egg and fry for
2-3 minutes until cooked. You can either have it
as a sunny side up or double fry it. Take it off
the gas and season with salt and pepper.
B O X F IT
FRUIT CHAAT
Ingredients
Instructions
~ 1/2 apple or pear, cut into cubes
~ 2 tbsp anaar
~ 1 handful berries (cherries/ jamun/ blackberry/
blueberry)
~ 1 tsp chaat masala or kala namak
~ Few springs of mint leaves (optional)
1. Combine all the fruit, season according to your
taste and enjoy
Makes 1 serving
B O X F IT
VEGETABLE SOUP
Ingredients
Instructions
~ 70 gms raw vegetables (carrot, beans, baby corn)
~ 1 tsp ginger garlic paste
~ Salt to taste
~ 200 ml water
~ 1 vegetable stock tikki
~ 1 tsp olive oil
1.
2.
3.
4.
Makes 1 serving (300 gms)
Heat oil in a pan, add the ginger-garlic paste,
and cook for 30 secs.
Add the vegetables and saute slightly.
Add the water and let it come to a boil, then
add the stock cube and make sure it dissolves
well.
Season with salt or soya sauce and garnish with
lemon and fresh herbs of your choice.
B O X F IT
STEWED FRUIT
Ingredients
Instructions
~ 1 small apple or pear (100 gms, use half
the fruit if it is big)
~ 1 tsp ghee
~ 20 ml (a splash) of almond milk or water
~ 1 pinch cinnamon powder or 1 small
cinnamon stick
~ 1 pinch elaichi powder or 1 green
cardamom pod, crushed
~ 1 tsp honey
~ 1 tbsp (10 gms) dried fruit (coconut,
almonds, cashews, walnuts, seeds)
1.
2.
3.
4.
Cut the fruit into small pieces.
Heat ghee in a saucepan and add the fruit,
followed by the almond milk or water. Turn to a
low flame.
Add the herbs (cinnamon and cardamom) and
let it cook on low flame for 5-7 minutes until the
fruit turns soft, but not mushy. You can add
some extra liquid but it should fully evaporate.
Put the fruit into a bowl, garnish with honey and
dry fruits, say a prayer and enjoy!
Makes 1 serving
B O X F IT
TANDOORI BROCCOLI
Ingredients
Instructions
~ 100 gms broccoli
~ 200 gms water
~ 15 gms or 1 tbsp cream cheese
~ salt and pepper to taste
1.
2.
3.
Makes 1 serving
4.
5.
Put the water to boil in a saucepan, add 1 tsp of
salt to the water.
Cut the broccoli into florets, a good size for a
tikka.
Once the water comes to a boil, blanch the
broccoli in the water for 3-4 minutes. Take it out
and run it through cold water to stop the
cooking.
Marinate the broccoli with salt, pepper, and
cream cheese. You can add garlic powder, red
chilli powder or chaat masala according to your
taste.
Put on the oven to the highest, put the broccoli
on a baking tray, and grill it in the oven till the
cheese melts. You can also grill it in the tandoor.
B O X F IT
MIXED SEEDS
Ingredients
Instructions
~ 1 tbsp pumpkin seeds
~ 1 tsp sesame seeds
~ 1 tsp flax seeds
~ 1 tsp chia seeds
~ 1 tsp sunflower seeds
~ 1 tsp melon seeds
1.
Mix them and keep them in a container or buy
packaged mixed seeds. You can just mix 3 of
them as well.
1 serving is a total of 2 tbsps
B O X F IT
BLACK & BLUEBERRY SMOOTHIE
Ingredients
Instructions
~ ½ cups blackberries
~ ½ cups blueberries
~ ¼ cup plain Greek yogurt
~ ¼ cup plant-based milk
~ ¼ teaspoon vanilla extract
~ ½ cups ice
1.
2.
3.
Place all ingredients into a blender.
Blend until smooth and foamy.
Serve immediately
Makes 1 serving
B O X F IT
MATCHA GREEN TEA CHIA PUDDING
Ingredients
Instructions
~ 1 cup almond milk
~ 3 tbsp chia seeds
~ 2 tbsp honey
~ 1/4 tbsp matcha green tea mix
1.
Makes 1 serving
2.
3.
Mix together almond milk, honey, matcha, and
salt until well combined. In a bowl, pour in chia
seeds then the matcha almond milk mixture.
Stir to coat chia seeds with the liquid.
Refrigerate.
10 minutes later, stir again well. Keep in
refrigerator for at least 2 hours or overnight.
Dust the top with a little matcha before serving.
B O X F IT
KETO BLACKBERRY CHIA PUDDING
Ingredients
Instructions
~ 1/4 cup coconut milk
~ 2 tbsp water
~ 1/4 blackberries
~ 1 1/2 chia seeds
~ 1/2 tsp vanilla extract
1.
2.
3.
Blend coconut milk, water, and blackberries,
reserving a few raspberries for topping.
Mix the chia seeds, blackberry, and milk.
Let it sit for at least 25-30 minutes to overnight
in the fridge before serving.
Makes 1 serving
B O X F IT
SAUTEED EGGPLANT
Ingredients
Instructions
~ 1/4 cup Eggplant, cubes
~ 1tbsp olive oil
~ 1 clove garlic
~ salt to taste
1.
2.
3.
Makes 1 serving
4.
5.
Peel eggplant and cut into half-inch dice.
Coat large skillet with olive oil over mediumhigh heat. Sauté eggplant cubes for 4-5 minutes,
until tender.
Add minced garlic and toss for a couple of
minutes. Remove from heat.
Salt to taste.
Can be served hot or cold; enjoy!
B O X F IT
KETO UPMA
Ingredients
Instructions
~ 1/2 Cauliflower
~ 1/2 tbsp Green Chillies
~ 1/2 tbsp Ginger
~ 1 tbsp Oil
~ 2-3 Curry Leaves
~ 1/4 tbsp Mustard Seeds
~ 1/4 tbsp Red chilli powder
~ 1/4 tbsp Pepper
1.
2.
3.
4.
Cut cauliflower and blend them in a grinder and
form a coarse consistency.
Then in a pan add some oil, curry leaves,
mustard seeds, green chillies and ginger.
Mix these and then add the blended
cauliflower, cook on low flame and throw in the
spices.
Serve it in a bowl and top it with some peanuts.
B O X F IT
FIGS OAT MILKSHAKE
Ingredients
Instructions
~ 2 tbsp Oats
~ 4 Figs
~ 1 cup Milk
~ 1tsp Sugar - 1 tsp (optional)
1.
Makes 1 serving
4.
2.
3.
5.
Soak the figs in hot water for 15mins. This helps
the figs to blend easily.
Soak the oats in the milk for 15 mins.
Chop the figs into small pieces and add quarter
cup of milk, oats and honey in a blender.
Blend till well combined. Pour into a glass and
then stir the rest of the milk.
Serve chilled.
B O X F IT
BUDDHA BOWL
Ingredients
Instructions
~ 1/4 cup uncooked quinoa
~ 1 small broccoli head cut into florets or bok choy
~ 1 small carrot peeled and cut into small chunks
~ 1/4 avocado cut into cubes or handful of salad
leaves
~ 1 boiled egg
~ 2 cloves garlic, chopped
~ 1 tbsp olive oil
~ 1-inch ginger, chopped
1.
2.
3.
4.
SAUCE:
~ 1/4 tbsp peanut butter
~ 2 tbsps soy sauce
~ 1 tbsp honey
~ 1/2 cup water
~ 1 tsp sesame oil
~ 2 tbsps olive oil
Makes 1 serving
5.
Make the sauce by combining all the ingredients
in a small mixie jar or use a hand-blended.
Slowly add the 2 oils and emulsify well.
Boil the eggs for 8-10 mins.
Rinse and boil the quinoa in double the amount
of water with a pinch of salt. Once it has cooked
for about 15 mins, strain and set aside. If you're
using couscous, soak in boiling water for 10
minutes with a lid on and it should be cooked.
In a pan heat the oil and saute the garlic for
about 2 mins on low flame. Add the broccoli
and cook for 4 mins. If you're using bok choy
then saute the stem first for 3 mins then add
the leaves for another 2 min. Add the carrots to
the same pan and cook till tender.
To assemble the buddha bowl, place your
choice of grain in the centre. Slowly build it by
adding vegetables, avocado and then the
seasoned egg. Dress the bowl with the sauce,
sprinkle sesame seeds on top and enjoy!
B O X F IT
THAI PAPAYA SALAD
Ingredients
Instructions
~ 1/2 cup grated raw papaya
~ 1/2 cup grated carrot
~ 1/2 cup raw sprouts (optional)
~ handful of fresh coriander
~ handful of crushed peanuts
1.
2.
Combine the ingredients under 'dressing'.
Mix the grated carrot, raw papaya and the
dressing. Garnish with peanuts and coriander.
DRESSING
~ 2 tbsps sweet chilli sauce
~ 1 tbsp soya sauce
~ juice of 1/2 lemon
~ 1 tsp salt or fish sauce
Make 2 servings
B O X F IT
BAKED BELL PEPPERS
Ingredients
Instructions
~ 1 large bell peppers (any colour), top cut off and
seeds removed
~ 1 tsp olive oil
~ 1/2 medium onion, diced
~ 2 cloves garlic, minced
~ 1 tomatoes, pureed
~ 100 gms ground chicken
~ 1 teaspoon dried oregano
~ handful fresh basil
~ generous pinch red pepper flakes
~ salt & pepper, to taste
~ 1 tbsp grated low-fat cheese or cottage cheese
1.
2.
3.
4.
5.
Makes 1 serving
6.
Pre-heat oven to 350 degrees F (180 *C).
In a large skillet, heat oil over medium heat, add
garlic and cook for a minute, then add the onion
and cook till translucent. Add the meat. Then
add the tomato puree and cook on medium-low
flame till the colour changes, about 8 minutes.
Season the filling with oregano, basil, red
pepper flakes, parsley, salt and pepper and cook
for 2 minutes or so. Remove from heat.
Cut the bell pepper in half and fill each bell
pepper and make sure to pack it well. Sprinkle
cheese or paneer evenly on top of the peppers.
Bake for 5-10 minutes until the cheese melts
and turns golden brown (remember, the inside
stuffing is cooked).
Once done, let cool a few minutes and serve
with a sprinkle of fresh basil.
B O X F IT
CAULIFLOWER BIRYANI
Ingredients
Instructions
~ 500 grams Cauliflower (Riced)
~ 2 tbsp Ghee
~ 1 tbsp Handful of fresh mint leaves
~ 1/2 tbsp turmeric
~ 1/2 tbsp Red Chilli Powder
~ 1/2 tbsp Coriander Powder
~ 1/2 tbsp Garam Masala
~ 1/2 tbsp Cumin Powder
~ 1/2 Lime juice
~ Salt
~ 1 tbsp Ginger Garlic Paste or chopped fresh ginger
~ 1 Onion Fried (optional)
~ Pinch of Saffron
~ Few drops of Kewra (can omit)
1.
2.
3.
Pour some ghee into a kadhai.
Add all the powdered spices, followed by the
ginger garlic paste. Add the cauli-rice and cook
for 5-8 minutes. Season with salt and lemon.
Top with the fried onions, saffron soaked in
warm water, fresh mint and coriander and
kewra.
Makes 2 servings
B O X F IT
EGGPLANT AND CHICKPEA STEW
Ingredients
Instructions
~ Olive oil, 1 tsp
~ Onion, chopped, 1/2
~ Garlic cloves crushed, 2
~ Large eggplant, 1
~ Chickpeas, soaked and boiled, 450 grams
~ Pure of 4 tomatoes, 200 grams
~ Vegetable Stock or water, 250 ml
~ Quinoa uncooked, 170 grams
~ cummin powder, 1 tsp
~ cinnamon powder, 1/2 tsp
~ coriander powder, 1/2 tsp
~ salt and pepper, to taste
~ fresh coriander springs to garnish
1.
2.
3.
4.
5.
6.
Makes 1 serving
7.
Add olive oil in a large non-stick saucepan over
medium heat.
Add the onion, crush garlic, cumin and
coriander and cook until the onion is soft and
translucent, stirring occasionally.
Add the cubed eggplant, crushed tomatoes and
chickpeas along with the vegetable stock.
Allow to simmer over a medium-low heat,
covered for 15-20 minutes or until the eggplant
is tender.
Uncover the stew and stir. If the stew appears
'soupy' then remove the lid and allow the liquid
to reduce, season with salt and pepper.
Place dry couscous in a heatproof bowl along
with 500ml (2 cups) of boiling water. Cover with
a lid and allow to sit for five minutes.
Once the couscous cooked, "fluff" with a fork to
separate the grains and top with the stew and
fresh coriander springs.
B O X F IT
VEGETABLE MILLET UPMA
Ingredients
Instructions
~ 1/2 cup foxtail millet, bajra or daliya
~ 1/2 cup peas or beans
~ 1/2 cup carrot, chopped
~ 1 tbsp freshly chopped coriander
~ 1 tsp mustard seeds
~ 1 tsp cumin seeds
~ 1-inch garlic, grated
~ handful of fresh curry leaves
~ salt to taste
Juice of 1/2 lemon
1.
2.
3.
Dry roast the mustard and cumin seeds in a pan,
followed by the ginger. Add the curry leaves and
then the vegetables.
Cook for 1 minute and then add 2 cups water
and the millet. Boil for about 10-15 minutes or
until the grains are cooked.
Cook till the water evaporated. Switch off the
flame and season with lemon juice and salt.
Garnish with fresh coriander.
Makes 1 serving
B O X F IT
MOONG DAAL AND SPINACH IDLI
Ingredients
Instructions
~ 1/8 cup split yellow moong daal, soaked for 3
hours and drained
~ 1/4 cup boiled and roughly chopped spinach or
amaranth leaves
~ 1 small green chilli
~ 1 tsp dahi or low-fat curd
~ 1/2 tsp salt
~ olive oil for greasing
~ pinch or 1/8 tsp eno salt
1.
2.
3.
4.
Combine the spinach, moong daal and green
chilli and blend to form a paste without using
any water.
Pour into a bowl and mix in the curd and salt.
Combine well.
Just as you're about to make the idlis, add the
eno salt and pour 1 tsp of water over it. Once it
bubbles, mix it gently with the batter.
Lightly grease the idli maker with oil and pour 1
ladle into each mould. Let it steam for 10-12
minutes or until the idlis are cooked.
Makes 1 serving = 4 idlis
B O X F IT
BANANA BAKE
Ingredients
Instructions
~ 60g Oats
~ 1 tsp stevia
~ 1 banana (mashed)
~ 60ml almond milk
~ pinch of sea salt
~ 10g of nut butter (peanut, almost, or cashew)
melted - ensure the butter is WITHOUT any added
sugars
1.
2.
3.
4.
5.
Preheat oven to 200 degrees C.
Combine dry ingredients, then add wet and
poor into a greased.
Ramekin (or any oven safe bowl).
Bake for 20 minutes or until firm.
Once firm set oven to grill and grill for 3 more
minutes or until crispy on top!
Makes 1 serving
B O X F IT
BAKED BEANS WITH VEGETABLES
Ingredients
Instructions
~ 1/2 cup or 150 gms overnight soaked and boiled
kidney beans
~ 2 tomatoes, pureed (100 gms)
~ 2 garlic cloves
~ 1/2 onion, diced
~ handful of fresh basil
~ pinch of chilli flakes or 1/2 green chilli chopped
(optional)
~ 1 tsp dried or fresh oregano
~ 1 cup chopped vegetables of your choice (broccoli/
spinach/ beans/ peas/ iceberg lettuce)
~ 1/2 tsp olive oil
~ salt and pepper to taste
1.
2.
3.
Heat oil in a pan, cook the garlic until fragrant.
Add the onions and cook until translucent. Add
the chilli if using, followed by the tomato puree.
Cook for about 5 minutes and then add the
vegetables (except iceberg). Cook on low flame
for 1-2 mins.
Add the drained kidney beans to the pan along
with the water if required. Season with salt and
pepper, fresh herbs and basil and enjoy!
If you're using iceberg lettuce then scoop a heap
full of the baked beans into each lettuce cup
and enjoy!
Makes 1 serving
B O X F IT
KALE CHICKEN SALAD
Ingredients
Instructions
~ 1/2 cup chickpeas, soaked overnight and boiled
~ 2 tbsps pomegranate
~ 1/2 cucumber, cut into cubes
~ 8 stems kale, broken into bite-sized pieces
~ 1/4 iceberg lettuce or any other salad leaf
~ 3 walnuts, broken
~ 1 tsp sesame seeds
~ 1 tsp sunflower or pumpkin seeds
~ 50 gms cooked chicken breast, cut into bite-size
pieces
1.
2.
3.
Strain the chickpeas and place them on a towel
on a tray and leave to dry for 30 mins or more
under a fan or outside. Preheat the oven to
180*C.
If the chickpeas are a little wet, never mind.
Place them on a baking tray and bake for 20
mins until they're crisp on the outside but still
soft. (You can use leftover roasted chickpeas if
you have any left).
Combine all the salad ingredients. Mix the salad
dressing together and toss the salad in it. Enjoy!
DRESSING
~ You can use 2 tbsps of hummus mixed with lemon
as the dressing
OR
~ 2 tbsps tahini/dahi
~ juice of 1 lemon
~ 1 tbsp mustard sauce or any chilli sauce
~ pinch of salt
Makes 1 serving
B O X F IT
SWEET POTATO WITH GUACAMOLE
Ingredients
Instructions
~ 1 small sweet potato, washed
~ 1/4 ripe avocado
~ 1/3 cup red kidney beans (soaked overnight and
boiled) (optional)
~ 1/2 small onion, chopped
~ 1 tsp coriander powder
~ juice of 1 lemon
~ 1 tsp salt
~ fresh coriander, chopped
1.
2.
3.
4.
Preheat your oven to 200*C and bake the sweet
potato for 40-45 mins. Alternatively, boil the
sweet potato in a pressure cooker for 3 whistles
or until tender.
Mash the avocado with a fork, add the onion,
coriander powder, lemon juice, salt, fresh
coriander and kidney beans if using.
Peel the sweet potato and slice it in half. If the
sweet potato is big then only consume half.
Add the mixture on top of the sweet potato and
serve with a lemon wedge.
Makes 1 serving
B O X F IT
EGG KATHI ROLL
Ingredients
Instructions
~ 2 egg whites
~ 1/2 onion, cut into strips
~ 1/2 green capsicum, cut into strips
~ 1/2 carrot, grated
~ 1/4 cup whole wheat atta or any other whole atta
of your choice
~ 1/2 tbsp ghee
~ fresh coriander
~ 1 green chilli
~ salt and pepper to taste
1.
Makes 1 serving = 1 roll
4.
2.
3.
Add water to the atta and make a dough, roll 1
thickish roti and cook on a flat tawa. Add 1/2
tbsp of ghee between both sides to make it
crispy.
Beat the egg whites in a bowl, add the green
chilli and season with salt and pepper. Once the
roti is half done pour the egg mixture on one
side to make the egg roll.
Flip the parantha to cook the egg, once it's done
put it on a plate, egg facing up. Place the onion,
capsicum, carrot and fresh coriander in the
centre and make a roll.
Enjoy with hari chutney!
B O X F IT
BAKED ALMOND CRUSTED FISH WITH SPINACH
Ingredients
Instructions
~ 100 gms fish filet (sole/ halibut)
~ 1/4 cup almond or 1 handful
~ 1 tsp dried herb of your choice
~ 1 tbsp dijon mustard
~ Juice of 1 lemon
~ 1 tsp olive oil
~ salt and pepper to taste
~ 200 gms spinach or amaranth leaves, washed
1.
2.
3.
4.
Makes 1 serving
5.
6.
Preheat the oven to 180*C.
Place the almonds, salt and pepper and dried
herbs in a small blender. Slightly pulse it to
create a crumb. (you can alternatively use
almond flour).
Lightly season the fish filet with salt and pepper.
Coat the top with mustard and press the
almond mixture on top of the mustard.
Slightly grease your baking tray and add the fish
on top. Bake for 7-9 minutes, depending on the
thickness of the filet.
In a flat pan heat 1 tsp of olive oil, cook the
garlic until golden brown and add the spinach
and cook until it wilts. Season with salt and
lemon.
Place the spinach on a plate, followed by the
almond crusted fish on top. Season with any
herb of your choice or simply lemon and enjoy!
B O X F IT
VEGETABLE ROLL
Ingredients
Instructions
~ 1/2 onion, cut into thin slices
~ 2 garlic cloves, grated or 2 inches ginger
~ 1/4 cabbage, shredded
~ 1/2 carrot, grated
~ 1/2 green capsicum, cut into slices
~ 1/4 cup whole wheat atta or oats atta (if glutenfree)
~ 1/2 tbsp mustard oil or ghee
~ salt and pepper to taste
~ handful of fresh coriander leaves
1.
2.
3.
4.
5.
SAUCE (You can alternatively use homemade green
chutney or coconut chutney)
~ 2 small tomatoes, pureed
~ 2 garlic cloves
~ 1 tbsp soya sauce or 1 tsp salt
Make the dough using whole wheat atta or oats
atta, cling film it, and set it aside.
Heat oil in a pan and cook the garlic, followed
by the onions. Add all the vegetables and cook
until succulent (they should still have a bite).
Season with salt and pepper and set aside.
Roll out the rotis and make them on the stove
Blend all the ingredients of the sauce together.
You can alternatively use a homemade green
chutney.
To assemble, add a dollop of sauce to the roti
and spread well. Add the vegetable filling in the
centre and add fresh coriander on top. Carefully
roll, folding in the bottom to secure the
stuffing. Enjoy with sauce or green chutney.
Makes 1 Serving = 1-2 rolls
B O X F IT
FRITTATA
Ingredients
Instructions
~ 1 tsp olive oil
~ 1/2 red pepper cut into thin slices
~ 1 small tomato chopped
~ 50 gms or 1 cup chopped spinach or kale
~ 2 egg whites
~ 1 tsp crumbled feta or any other cheese of your
choice
~ fresh coriander for garnishing
~ salt and pepper to taste
1.
2.
Heat oil in a flat pan, add the bell peppers and
cook for 1 minute. Add the tomato and spinach
and mix well until the leaves have wilted. Add
the beaten egg on top and stir, add the
crumbled cheese on top.
Cook with a lid on top for 3-4 minutes or you
can cook it under the grill for 3-4 minutes.
Garnish with fresh herbs and enjoy!
Makes 1 serving
B O X F IT
HOMEMADE GRANOLA
Ingredients
Instructions
~ 2 cups rolled or broken oats
~ 1/2 cup almonds, roughly chopped
~ 1/2 cup walnuts, roughly chopped
~ 1/2 cup pumpkin seeds
~ 1/2 cup sunflower seeds
~ 3 tbsps flaxseeds
~ 3 tbsps chia seeds
~ 2/3 cup honey or liquid date/palm sugar
~ 7 tbsps cocoa powder (optional)
~ 50 gms protein powder or sattu powder
1.
2.
1 serving is 20 grams
5.
3.
4.
Pre-heat the oven to 180* C.
Combine the oats, nuts and seeds and protein
powder in a big bowl. In a smaller bowl,
combine the honey and cocoa powder and mix
well.
Pour the liquid into the dry mixture and
combine well, the mixture should be slightly
clumpy.
Transfer the mixture to 2 baking trays, spread
out evenly in a thin layer. Bake for 20 mins, stir
the granola around and then bake for 15-20
mins more.
The granola will get crunchy once it completely
cools. Keep in an airtight container in the fridge.
Last for a month.
B O X F IT
LEFTOVER DAAL PARANTHA
Ingredients
Instructions
~ 1/2 cup leftover daal (any daal will do)
~ 1 cup whole wheat atta
~ 1/2 tsp Red Chilli Powder
~ 1 tsp Salt
~ 1/4 cup water
~ 1 handful coriander leaves, finely
chopped
~ 1/2 onion, finely chopped
~ 1 tsp ghee or olive oil
1.
1 serving is 1 parantha
2.
3.
4.
Combine all the ingredients except the oil and
knead into a smooth dough. If the dough is too
soft then add some more atta.
Cover the dough with cling film and keep aside
for 15 mins.
After the dough has rested, take out a bit and
make a lemon sized ball. Dust your kitchen top
with flour and pat down the dough. Use a rolling
pin to make a circle, keep dusting flour and
tuning it over as you go so that it doesn't stick.
Heat a flat tawa on a high flame. Cook the
parantha for about 2 mins on each side. When
the parantha is almost done, add half the oil on
one side and then flip over and add the
remaining oil.
B O X F IT
QUINOA PULAO
Ingredients
Instructions
~ 1/3 cup boiled quinoa
~ 1 tsp mustard oil
~ 1 tsp jeera powder
~ 1 tbsp ginger garlic paste
~ ½ chopped onion
~ 1 chopped green chili
~ 1 tsp salt
~ 1 tsp red chili powder
~ 1 cup raw vegetables of your choice (beans, sweet
potato, corn, peas)
1.
2.
3.
4.
Heat oil in a pan, add the jeera powder and
ginger garlic paste.
Add the onions and cook well on low flame for 5
mins. Add the green chilli followed by the
vegetables.
Add the quinoa, season with salt and chili
powder.
Toss well, garnish with fresh coriander leaves
and serve.
Makes 1 serving
B O X F IT
BREAD UPMA
Ingredients
Instructions
~ 6 slices bread (white / wholemeal)
~ 3 tsp oil
~ ½ tsp mustard seeds / rai few curry leaves / kadi
patta
~ ½ medium sized onion (finely chopped)
~ 1 green chilli (slit lengthwise)
~ ½ tsp ginger paste / adrak paste
~ 2 medium sized tomatoes (finely chopped)
~ ½ tsp turmeric / haldi
~ 1 tsp kashmiri red chili pwoder / lal mirch powder
~ ½ tsp sugar
~ salt to taste
~ ½ small sized capsicum (finely chopped (colour of
your choice))
~ 2 tbsp water (if required)
~ 3 tbsp coriander leaves (finely chopped)
1.
Makes 2 servings
2.
3.
4.
5.
6.
Firstly, in a toaster or tawa toast the bread to
golden brown and crisp. further, cut the bread
slices into cubes and keep aside. in a large kadai
heat oil. further add mustard seeds and curry
leaves. saute till the mustard seeds to splutter.
Add onions, ginger paste and green chilli. sauté
till onions sweat and turn translucent. now add
tomatoes and saute well. saute till the tomatoes
turn soft and mushy.
Add turmeric, chili powder, sugar and salt. saute
for a minute on low flame till the spices are
cooked well.
Now add capsicum and continue to saute. Do
not over cook and make sure to retain the
crunchiness of capsicum.
Add 2 tbsp of water and mix the mixture well.
Further add toasted bread pieces and mix gently
without breaking the bread pieces. Also cover
and simmer for 2-3 minutes, making sure the
bread absorbs masala. finally, serve bread upma
garnished with coriander leaves and lemon
wedges.
B O X F IT
RAJGIRA PANEER PARANTHA
Ingredients
Instructions
~ 50 gms crumbled paneer/cottage cheese
(homemade paneer)
~ ½ tsp Kashmiri chili powder
~ salt to taste
~ 1-inch ginger (grated)
~ fistful coriander leaves (finely chopped) for
chapati/paratha dough:
~ 1/3 cup rajgira flour/atta
~ salt to taste
~ 1 tsp olive oil or ghee
~ water as required for kneading
~ Rajgira atta for dusting
1.
Makes 1 serving
2.
3.
4.
5.
In a small mixing bowl take crumbled paneer,
add chilli powder and salt. Also, add ginger and
coriander leaves. Mix well and keep aside.
In a large mixing bowl, take rajgira flour add a
pinch of salt, add water and knead the dough
for 5 minutes.
Pinch a medium-sized ball dough, roll about 5
inches in diameter. place the prepared stuffing
in the centre. Take the edge and start pleating
bringing it to the centre and press the pleats
from the centre.
Sprinkle some flour and roll to a chapati size.
On a hot Tava place the rolled paratha and cook
both sides. also, add oil/ghee and press slightly.
Serve hot.
B O X F IT
BUCKWHEAT PUMPKIN CHILLA
Ingredients
Instructions
~ 1/2 cup kuttu ka atta or buckwheat flour
~ ¼ cup grated pumpkin
~ ¼ cup grated carrot
~ ½ tsp roasted cumin powder
~ 1 Green chilli chopped finely
~ A handful of green coriander leaves chopped finely
~ 1+½+1/4 cup water (adjust consistency)
~ Salt as per taste
~ Oil for cooking
1.
2.
3.
4.
5.
6.
Makes 1 serving
Clean, wash and grate pumpkin and carrot.
In a mixing bowl add flour and vegetable,
combine with water. Adjust salt as per your
taste.
Heat on medium flame and grease with some oil
or ghee.
Pour 2 spoonfuls of batter on the pan and
spread.
Apply oil on the top of the chilla and sides as
well. Let it cook for 30-40 seconds.
Flip it over to the other side and cook. It should
be golden brown after cooking.
B O X F IT
BUCKWHEAT RADISH CHILLA
Ingredients
Instructions
~ 1/2 cup kuttu ka atta or buckwheat flour
~ 1/2 cup grated raddish
~ ¼ cup grated carrot
~ ½ tsp roasted cumin powder
~ 1 Green chilli chopped finely
~ A handful of green coriander leaves chopped finely
~ 1+½+1/4 cup water (adjust consistency)
~ Salt as per taste
~ 2 tsp of olive oil
1.
2.
Makes 1 serving
3.
4.
5.
6.
Clean, wash and grated raddish and carrot.
In a mixing bowl add flour and vegetable,
combine with water. Adjust salt as per your
taste.
Heat on medium flame and grease with some oil
or ghee.
Pour 2 spoonfuls of batter on the pan and
spread.
Apply oil on the top of the chilla and sides as
well. Let it cook for 30-40 seconds.
Flip it over to the other side and cook. It should
be golden brown after cooking.
B O X F IT
GREEN PEAS PARATHA
Ingredients
Instructions
Peas paste:
~ 30 gm green peas (boiled)
~ handful coriander
~ 1-inch ginger
~ 2 green chilli
~ 2 tbsp water
1.
2.
Other ingredients:
~ 1/2 cup wheat flour/atta
~ 1/2 tsp cumin/jeera
~ 1/2 tsp salt
~ 2 tsp oil
~ 1/4 cup water
~ 1 tsp oil for roasting
Makes 1 serving
Take ½ cup peas in a blender
Add a handful of coriander, 1-inch ginger and 2
green chillies.
3. Blend to smooth paste adding 2 tbsp water.
4. Prepare the dough by taking 2 cups of wheat
flour in a large mixing bowl.
5. Add 1/2 tsp cumin, salt and 1 tsp oil.
6. Mix well making sure all the spices are
combined well.
7. Add in prepare peas paste and knead the
dough.
8. Further pinch a ball sized dough, roll and flatten
it. also, dust with some wheat flour.
9. Further, roll it in a thin circle like chapati or
paratha.
10. Now cook the peas paratha on hot Tawa adding
oil/ghee and serve hot.
B O X F IT
OATS IDLI
Ingredients
Instructions
~ 50g cup oats (rolled oats)
~ 2 tsp oil
~ 1 tsp mustard
~ ½ tsp urad dal
~ 1 tsp chana dal
~ ½ tsp cumin/jeera few curry leaves
~ ½ tsp ginger paste
~ 2 chilies (finely chopped)
~ 1 carrot (grated)
~ ¼ tsp turmeric
~ 25g cup Rava / semolina / suji (coarse)
~ 30g or 2-3 tbsp cup curd/yogurt
~ 1/2 cup water
~ 2 tbsp coriander (finely chopped)
~ ¾ tsp salt
~ 5 cashews (halves)
~ ½ tsp Eno fruit salt
1.
2.
3.
4.
5.
6.
7.
Makes 1 serving
8.
In a Tawa dry roast oats on low flame until it turns
crisp cool the roasted oats completely and blends to
a fine powder. keep aside.
In a large kadhai heat tsp oil and splutter mustard,
urad dal, chana dal, cumin, and few curry leaves.
also, add ginger paste and chilli. saute slightly.
Add carrot and turmeric and saute for 2 minutes.
now add Rava and roast on low flame until it turns
aromatic. add powdered oats and mix well.
Transfer the mixture and allow it to cool completely.
Add in curd and water. as a vegan option, skip curd
and add a tsp of lemon juice. mix well making sure
there are no lumps.
6. further add coriander, salt, and cup water. mix
well making sure to form an idli batter consistency.
Rest for 20 minutes or until the Rava absorbs water
mix well and add water as required, to form an idli
batter consistency batter.
Grease the idli plate with oil and place cashews in the
center. just before steaming add an Eno (fruit salt)
and mix well till it turns frothy. alternatively, add a
pinch of baking soda
Pour the batter immediately into the idli plate. do not
rest the batter. steam the oats idli for 15 minutes on
medium flame.
B O X F IT
SPROUTS UPMA
Ingredients
Instructions
~ 15-20g whole Wheat grains OR Oats (Omit wheat
if suffering from PCOS and HYPOTHYROIDISM)
~ 20g whole Moong (Sprouts)
~ 1/4 cup Green peas, dried
~ 1/2 Onion, sliced
~ 2-3 Garlic cloves
~ 1/2 Carrot, diced into small cubes
~ 5-10 French beans, cut into small pieces
~ 1-2 Green chillies, slit
~ 1/2 tsp Turmeric powder
~ a sprig of Curry leaves
~ 1 tbsp Coriander leaves, chopped
~ juice of 1 lemon
~ 1/2 tbsp Chana dal
~ 1tbsp Urad dal
~ 1/4 tsp Mustard seeds
~ 1 tbsp Oil
~ Salt to taste
1.
2.
3.
4.
Heat oil in a pressure cooker and crackle
mustard seeds. Add urad dal, chana dal, and red
chilies and fry until they turn slightly red in
color.
Add sliced onions, garlic cloves, green chilies,
and curry leaves and fry until the onions turn
translucent.
Now add the chopped vegetables- carrots,
beans, and potato and green peas fry for 2
mins. Add the sprouts and oats - Oats, whole
moong, and fry for 4-5 mins. Add enough salt,
turmeric powder, and 1 cups water and
pressure cook for 6-7 whistles and simmer it for
7-8 mins and switch off the flame.
Once the pressure drops add chopped coriander
leaves and lemon juice and mix well. Serve it
hot.
Makes 1 serving
B O X F IT
TOFU IN LEMON GARLIC SAUCE
Ingredients
Instructions
~ Tofu 100 grams
~ Garlic finely chopped 1 tsp
~ Lemon juice 1 teaspoon
~ Olive oil 1 tsp
~ Ginger finely chopped 1 tsp
~ Salt to taste
~ ½ tsp Red chilli powder
~ Black pepper powder 1/2 teaspoon
~ Honey 1 tsp
~ Fresh parsley springs
1.
Makes 1 serving
2.
3.
Heat olive oil in a non-stick pan. Add garlic and
ginger and sauté till garlic is browned.
Cut tofu into small cubes and add to the pan.
Add salt and mix and cook on high heat till the
cottage cheese is lightly browned. Add red chilli
powder, black pepper powder, honey, lemon
juice and cook on high heat for 4-5 minutes.
Finely chop the parsley and add to the pan.
Simmer for a minute. Transfer into a serving
bowl, garnish with parsley sprig and serve
immediately.
B O X F IT
THAI CURRY (VEG)
Ingredients
Instructions
~ 4 tbsps real Thai curry paste (red, green or yellow)
~ 150 ml of homemade coconut milk
~ 2 cups chopped vegetables of your choice
(mushroom, baby corn, beans etc.)
~ 1 tbsp olive oil
~ 100 gms cubed tofu (optional)
~ 1 stick lemongrass
~ 3-4 kaffir lime leaves
1.
Makes 2 servings
3.
2.
Heat the oil in a pan, add the Thai curry paste
and cook on low flame for about 1 minute,
stirring continuously so that it doesn’t stick.
Smash the lemongrass with some weight and
add it to the pot along with the lime leaves.
Put the tofu in the pan and coat with the paste.
Add the vegetables, they will release their water
on low flame. Once the vegetables are cooked,
add the coconut milk and turn off the flame.
Cover with a lid and turn off the gas.
Season with fresh basil and salt or fish sauce to
taste.
B O X F IT
EGG WHITE OMELETTE
Ingredients
Instructions
~ 6 Egg whites
~ 1/2 chopped onion
~ 1/2 chopped tomato
~ 20 gms spinach or any other green vegetable,
chopped
~ 1/2 tbsp olive oil
1.
1 serving is 2 egg whites
2.
Beat the egg whites in a bowl really well until
fluffy. Heat a pan to medium heat. Add the
onion a cook until translucent. Add the tomato
and then the greens, cook until spinach has
wilted.
Add the egg and spread evenly, season with salt
at this stage. Cook for 4-5 mins on low flame
with the lid covered. Remove the lid and flip
over or fold into half. Use Sriracha sauce or
mustard for added flavour.
B O X F IT
ASH GOURD (SAFED PETHA) JUICE
Ingredients
Instructions
~ 100 gms peeled and chopped ash gourd
~ 200 ml coconut water or water
1.
2.
Blend the ash gourd with coconut water in a
mixie.
Strain through a muslin cloth to remove the
pulp. Pour in a glass and enjoy.
Makes 1 serving
B O X F IT
TOFU TOMATO PASTA
Ingredients
Instructions
~ 100-150g spiralised zucchini or grain free noodles
~ 2-3 tomatoes pureed
~ Handful of fresh basil
~ Salt to taste
~ 4 garlic cloves
~ Oregano
~ 42g extra firm tofu cut into cubes (can omit)
~ 1/2 serving veggies
~ Cooking spray
1.
2.
3.
In a shallow pan spray some cooking oil, add the
chopped garlic and saute until golden brown.
Then add the tomato puree and cook on low
flame for 5 minutes.
Season the puree with salt, oregano and basil
then add the tofu.
Lastly add the spiralised zucchini and mix well.
Garnish with fresh basil and a few chopped
walnuts and serve hot.
Makes 1 serving
B O X F IT
THAI CURRY NOODLE SOUP WITH VEGETABLES
Ingredients
Instructions
~ 2 tablespoons olive oil
~ 4 cloves garlic, minced
~ 2 tablespoons fresh ginger, minced
~ 2 tablespoons red curry paste
~ 2 cups vegetable stock or broth
~ 2 cups light coconut milk
~ 100 gms flat rice noodles
~ Lemongrass
~ 1 cup bean sprouts
~ 1/2 cup button mushrooms, sliced
~ Thinly sliced fresh red chili peppers (optional)
~ Thinly sliced bell pepper (optional)
~ 100 gms tofu cut into cubes (optional)
1. Take 100 gms of rice noodles and soak them in
GARNISH
~ 1-2 limes cut up into wedges
~ Sliced spring onions or scallions
~ Fresh cilantro
~ Fresh basil
~ Peanuts
water for 30 mins before you start your prep.
2. Heat a large stockpot to medium-high heat.
3.
4.
5.
6.
Sauté the garlic and ginger in the oil for 1-2
minutes. Smash the lemongrass and add it along
with the red curry paste and stir continuously
for another 1-2 minutes on low flame.
Add the vegetable stock or broth and stir
thoroughly, scraping up any bits stuck to the
bottom of the pot. Bring to a boil.
Add the vegetables of your choice at this time,
followed by the noodles. Reduce heat to low,
cover, and simmer for about 10-15 minutes.
Add the coconut milk at this stage as it doesn't
need to be cooked. Taste the broth and season
to preference with salt and/or a dash of soy
sauce or fish sauce if needed.
Squeeze a couple of wedges of lime into the
soup bowl and garnish with the rest of the
desired ingredients.
Makes 2 servings
B O X F IT
THAI CURRY NOODLE SOUP WITH VEGETABLES AND TOFU OR PANEER
Ingredients
Instructions
~ 2 tbsp red curry paste or tom kha paste
~ 1 tbsp olive oil
~ 100 ml coconut milk
~ 1 1/2 cup vegetable broth
~ 1 tbsp soy sauce (or coconut amino if soy
intolerant)
~ Fish sauce to taste
~ 2 cups vegetable mix (cabbage, mushroom, bok
choy {wash and separate the stem and leaf})
~ 200 gms tofu or paneer cut into cubes
~ 1/2 lime, juiced
1. Heat the oil in a large soup pot over medium
Makes 2 servings
4.
2.
3.
high heat. Add the curry paste on low flame and
cook for 2 minutes. Add the tofu or paneer and
cook till it's coated with the curry paste for
about 1-2 minutes.
Add the stock once it starts to stick to the pan.
Bring to a boil and add the base of the bok choy,
after 2 minutes add the rest of the vegetables
and let the cook for 5 minutes.
Add the coconut milk, remove from heat and
add lime juice. Taste and add more lime juice,
fish sauce, or salt if needed.
Garnish with green onions or cilantro (dhaniya)
or even peanuts!
B O X F IT
VEG ZUCCHINI PESTO PASTA
Ingredients
Instructions
~ 1 medium-large green zucchini
~ 1 tsp olive oil
~ 1 tbsp chopped garlic
~ 2 tbsps chopped spring onions
~ Salt to taste
~ 1/2 avocado
1. Use a spiral vegetable slicer or a vegetable
2.
PESTO
~ 2 cups packed fresh basil leaves- keep some aside
~ 1 cup roughly chopped spring onion (only green)
~ 1/4 cup walnuts
~ 1/4 cup grated cheese (exclude if vegan)
~ 1/2 cup extra-virgin olive oil
~ 4 large clove garlic
~ 1/2 teaspoon ground pepper
~ 1 tsp salt
3.
peeler to cut the zucchini lengthwise into thin
long slices. Flatten the strips and cut into long
thin noodles. Keep aside.
Place the basil, walnuts, cheese, garlic, pepper,
olive oil and 1/4 teaspoon salt in a small mixie
and blend until smooth. Add a little extra olive
oil if needed.
Heat 1 tablespoon oil in a pan over mediumhigh heat. Add the garlic, cook until fragrant,
add the spring onions. Add in the zoodles and 2
tbsps of pesto and salt to taste. Toss for about 2
minutes and take off and garnish with fresh
basil and avocado.
(You can replace zucchini pasta with 50 gms of grain
free pasta)
Makes 1 serving
B O X F IT
LEMON AND HERB INFUSED FISH WITH QUINOA SALAD
Ingredients
Instructions
~ White fish fillet, 175 grams
~ Olive oil, 1 tsp
~ Lemon juice, 30 ml
~ Asparagus 2 spears (stems peeled) or 1/2 cup
beans/chawli
~ Small broccoli, cut into florets
~ Peas, fresh or frozen, 60 grams
~ Quinoa, uncooked, 60 grams
~ Water, 170 ml
~ Thyme to taste
~ Oregano to taste
~ Salt to taste
1.
2.
3.
4.
Makes 2 servings
5.
Preheat the oven to 200-degree Celsius.
(alternatively grill on the pan). Whisk together
lemon juice, olive oil and fresh herbs in a small
bowl.
Place fish fillets on a baking tray lined with
baking paper and sprinkle with a small amount
of salt and pepper, followed by the lemon and
herb mixture. Place the tray in the oven and
bake fish until it is cooked through and opaque.
Meanwhile, place quinoa and 160ml cup water
in a saucepan over high heat and cover. Bring to
the boil and reduce heat to low. Simmer for 10
to 12 minutes or until liquid is absorbed.
Chop and wash the broccoli and asparagus. Put
the wet vegetables into a glass bowl and cover
with a lid. Steam in the microwave for 2-3
minutes. Taste to see if they're almost done,
add the peas and steam for another minute,
until cooked. Immediately remove the lid and
leave on a strainer.
Once vegetables are cooked, place in a bowl
with cooked quinoa and feta cheese and toss to
combine. Serve with fish, dress with remaining
juices.
B O X F IT
THAI CURRY SOUP WITH PRAWNS AND VEGETABLES
Ingredients
Instructions
~ 2 tbsp red curry paste or tom kha paste
~ 1 tbsp olive oil
~ 100 ml coconut milk
~ 1 1/2 cup chicken broth
~ 1 tbsp soy sauce (use coconut amino is soy
intolerant)
~ Fish sauce to taste
~ 2 cups vegetable mix (cabbage, mushroom, bok
choy {wash and separate the stem and leaf})
~ 200 gms chicken breast (1 piece), chopped cut into
cubes or 200 gms prawns, deveined and cleaned
~ 1/2 lime, juiced
~ You can add 50 gms of soba/egg or rice noodle if
your wish
1. Heat the oil in a large soup pot over medium-
2.
3.
4.
Makes 2 servings
high heat. Add the curry paste on low flame and
cook for 2 minutes. Add the chicken (if using
prawns add with the vegetables) and cook till
it's coated with the curry paste for about 1-2
minutes.
Add the stock once it starts to stick to the pan.
Bring to a boil and add the base of the bok choy,
after 2 minutes add the rest of the vegetables
(along with the prawns). Turn down and let
simmer for 8-10 minutes.
Add the coconut milk, remove from heat and
add lime juice. Taste and add more lime juice,
fish sauce, or salt if needed.
Garnish with green onions or cilantro (dhaniya)
or even peanuts!
B O X F IT
CHICKPEA AND CHICKPEA STEW
Ingredients
Instructions
~ 1/2 red pepper
~ 3 cloves garlic, minced
~ 100 gms chicken, chunks
~ 1 tbsp peeled and minced fresh ginger
~ 1 tsp curry powder (optional)
~ 1 tsp ground cumin
~ 1 tsp ground coriander
~ 1 tsp cinnamon powder
~ 2 cups vegetable broth
~ 1/4 cup uncooked quinoa
~ 1 cup soaked and boiled chickpeas
~ 1/2 cup light coconut milk
~ 1/4 cup packed, fresh cilantro, finely chopped
~ Salt and pepper, to taste
1. Add the oil and spices to a pan and cook for 1
2.
minute. Then add the garlic and ginger and cook
for 2 minutes until golden. Add the chicken and
coat in the spices for 2 minutes.
Add the broth, then the quinoa and let it
simmer for 15 minutes until the quinoa is
cooked. Stir in the chickpeas, coconut milk and
cilantro, turn off the heat.
Makes 2 servings
B O X F IT
EGG DROP / PANEER VEGETABLE SOUP
Ingredients
Instructions
~ 2 cups or 2 handfuls raw spinach or amaranth
leaves
~ 1/2 cup corn, fresh or frozen
~ 1 green onion (only green part)
~ 3 egg white
~ 2 cups vegetable stock
~ 1 tbsp soya or 1 tsp salt
~ Few drops of sesame oil (2-3)
3.
Makes 1 serving
4.
5.
Add stock, and salt/soy to a large stockpot.
Bring to a boil, and add the chopped spinach,
spring onion, and corn and let it cook in the
broth.
Whisk the eggs together in a small bowl. Stir the
broth with a fork and slowly pour the eggs into
the soup, scramble well.
Garnish with the green of the spring onion and
sesame oil. Season to taste with salt and
pepper.
B O X F IT
CHILLI CARAMEL TOFU / PANEER STEAK WITH BURNT GARLIC BOK CHOY
Ingredients
Instructions
VEGETABLE
~ 1 bok choy bunch (can be replaced with broccoli or
beans)
~ 1 tbsp chopped garlic
~ 1/2 tbsp olive oil
~ 1/4 tsp chilli powder
~ Salt to taste
~ Green onions
1.
PROTEIN
~ 100 gms tofu block or paneer
~ 1 tsp olive oil
3.
SAUCE
~ 3 tablespoons water
~ 1/2 tablespoon honey
~ 3 teaspoons apple cider vinegar
~ Juice of 1 orange/kino
~ 2 teaspoons toasted sesame oil
~ 1 fresh lime juice
~ 1 tablespoons finely grated freshly peeled ginger root
4.
2.
5.
Chop the bok choy, stem and leaf separate. Heat a
pan and add the oil followed by garlic, cook on lowmedium flame for 1 minute. Once the garlic turns
brown, add the stem of the bok choy and let it cook
on low flame with the lid on for 2 mins. Remove the
lid and add the leaves. Cook for another minute,
season with salt and then set aside.
Mix all the ingredients under 'sauce' in a bowl, set
aside.
Heat a pan on medium to high heat. Add the oil, panfry the tofu until the bottom turns slightly crispy and
brown. Repeat the same for the other side. Keep
protein aside.
Add the sauce mixture followed by the tofu. Lower
the heat to simmer and continue to cook until the
caramel sauce reduces and becomes amber in colour.
Make sure you turn the protein a couple of times
during cooking.
Garnish and enjoy with the side of bok choy.
Garnish
~ 1 scallion or spring onions
~ 1/4 cup loosely packed cilantro sprigs
Makes 2 servings
B O X F IT
BUDDHA BOWL EGG
Ingredients
Instructions
~ 1/4 cup uncooked couscous or quinoa
~ 1 small broccoli head cut into florets or bok choy
~ 1 small carrot peeled and cut into small chunks
~ 1/4 avocado cut into cubes or handful of salad
leaves
~ 1 boiled egg
~ 2 cloves garlic, chopped
~ 1 tbsp olive oil
~ 1 inch ginger, chopped
1.
2.
3.
4.
SAUCE
~ 1/4 tbsp peanut butter
~ 2 tbsps soy sauce
~ 1 tbsp honey
~ 1/2 cup water
~ 1 tsp sesame oil
~ 2 tbsps olive oil
Makes 1 serving
5.
1. Make the sauce by combining all the
ingredients in a small mixie jar or use a handblended. Slowly add the 2 oils and emulsify well.
Boil the eggs for 8-10 mins.
Rinse and boil the quinoa in double the amount
of water with a pinch of salt. Once it has cooked
for about 15 mins, strain and set aside. If you're
using couscous, soak in boiling water for 10
minutes with a lid on and it should be cooked.
In a pan heat the oil and saute the garlic for
about 2 mins on low flame. Add the broccoli
and cook for 4 mins. If you're using bok choy
then saute the stem first for 3 mins then add
the leaves for another 2 min. Add the carrots to
the same pan and cook till tender.
To assemble the buddha bowl, place your
choice of grain in the centre. Slowly build it by
adding vegetables, avocado and then the
seasoned egg. Dress the bowl with the sauce,
sprinkle sesame seeds on top and enjoy!
B O X F IT
KOHLRABI SABZI
Ingredients
Instructions
~ Kohlrabi sabzi (ganth gobhi) 2 whole
~ 1/2 tsp hing
~ 1 tbsp whole jeera
~ 1 small green chilli (hari mirch)- chopped
~ 1-inch ginger, chopped
~ 1/2 tsp ghee
1.
Makes 2 servings
3.
2.
Wash the vegetables. Separate the leaves from
the bulb, roughly chop them and keep aside.
Peel the outer covering of the bulb and cut into
small, equal bite-size cubes.
In a pan, heat oil and add the ginger, cook until
golden. Then add the jeera and green chilli. Just
before adding the vegetable add the hing to the
pan.
Mix the vegetable and let it cook on lowmedium flame with the lid covered for 10 mins.
Taste to see if it's tender yet crunchy. Then add
the leaves and let them wilt. Cook for 5 more
mins and then season with salt.
B O X F IT
GAWAR KI SABZI
Ingredients
Instructions
~ 150 gms gawar/ phalli/ beans, cut
~ 1-inch ginger, grated
~ 1/2 tsp jeera powder
~ 1/2 tsp dhaniya powder
~ 1/2 tsp haldi powder
~ 1/2 tsp red chili powder (optional)
~ 1 tsp ghee or mustard oil
~ salt to taste
1.
2.
Heat oil in a pan, add the ginger, and saute until
fragrant. Followed by jeera powder, dhaniya
powder, and haldi.
Add the beans to the pan and mix well. Cover
with a lid and cook on low flame for 5-10 mins.
Season with salt and mix well.
Makes 1 serving
B O X F IT
PETHA SABZI
Ingredients
Instructions
~1/2 petha/kadu, chopped into small equal pieces
~1 tbsp panchporan
~1/2 tsp hing
~1 tbsps jeera powder
~2 green chillies, chopped
~1 tsp haldi powder
~1 tsp amchoor
~salt to taste
~1 tsp gud
~1 tbsps mustard oil
1.
2.
3.
Heat a pan with oil and add panchporan and
cook until fragrant. Then add the jeera powder,
followed by the jeera powder and then hing.
Add the petha and toss. Cook it for almost 10
minutes on medium- low flame.
Once it's soft add the amchoor and gud. Season
with salt and let it cook more with the lid
covered.
Makes 2 servings
B O X F IT
PROTEIN VEGAN BREAKFAST BURRITO
Ingredients
Instructions
~ 50 gms extra-firm tofu (can use paneer also) or
boiled chickpeas or kidney beans
~ 1 tsp extra virgin olive oil
~ 3 garlic cloves
~ 1 diced sweet onion
~ 1/2 cup sliced mushrooms
~ 1/2 cup sliced bell peppers
~ 2 tbsp minced fresh parsley
~ 2 tbsp basil
~ 1-1.5 tbsp fresh lemon juice
~ 1/4 cup hung curd
~ 3/4 tsp kosher salt (or to taste) + black pepper
~ 1 whole wheat tortilla wrap
1.
2.
3.
In a large skillet, heat 1 tsp oil over medium
heat. Sauté garlic and onion for a few minutes
over medium heat. Add in the peppers and
mushrooms and sauté for 5 minutes, reducing
heat if necessary and stirring frequently so it
doesn’t stick to the bottom.
Add the tofu, fresh herbs, lemon juice, and
season with salt and pepper to taste. Cook for 1
more minute.
Heat the wrap on a tava. To assemble first put
the hung curd dip and place the mixture on top.
Add some more fresh herbs, wrap and enjoy!
Makes 1 serving
B O X F IT
MINCED MEAT CUTLETS
Ingredients
Instructions
~ 100 gms minced chicken/mutton/
~ 1 tsp salt
~ 2 cloves garlic, chopped
~ 1-inch ginger, chopped
~ 1/4 cup freshly chopped coriander
~ 1 tsp olive oil
~ 1/2 cup flaxseed powder (2 tbsps faxseed ground
in the mixie)
1.
Makes 1 serving + 4-5 cutlets
2.
Put the minced meat in a bowl. Combine all the
ingredients and mix well. Start making cutlets
and keep aside on a plate. If the cutlets are not
keeping their shape then grind 2 slices of bread
to make bread crumbs, coat the cutlets in the
flaxseed powder and keep on a flat plate.
Heat a large flat pan and add the oil. Place the
cutlets on the pan and cook on low-medium
flame, for 5 minutes on each side or until it
turns golden brown.
B O X F IT
COTTAGE CHEESE IN LEMON GARLIC SAUCE
Ingredients
Instructions
~ 100 gms minced chicken/mutton/
~ 1 tsp salt
~ 2 cloves garlic, chopped
~ 1-inch ginger, chopped
~ 1/4 cup freshly chopped coriander
~ 1 tsp olive oil
~ 1/2 cup flaxseed powder (2 tbsps faxseed ground
in the mixie)
1.
2.
3.
Makes 1 serving + 4-5 cutlets
Heat olive oil in a non-stick pan. Add garlic and
ginger and sauté till garlic is browned.
Cut cottage cheese into small cubes and add to
the pan. Add salt and mix and cook on high heat
till the cottage cheese is lightly browned. Add
red chilli powder, black pepper powder, honey,
lemon juice and cook on high heat for 4-5
minutes.
Finely chop the parsley and add to the pan.
Simmer for a minute. Transfer into a serving
bowl, garnish with parsley sprig and serve
immediately.
B O X F IT
BUDDHA BOWL NON VEG
Ingredients
Instructions
~ 1/4 cup couscous/quinoa
~ 1 small broccoli head cut into florets or bok choy
~ 1 small carrot peeled and cut into small chunks
~ 1/4 avocado cut into cubes
~ 100 gms chicken or sole fish (1 breast/filet)
~ 2 cloves garlic, chopped
~ 1 tbsp olive oil
~ 1 inch ginger, chopped
1.
SAUCE
~ 1/4 tbsp peanut butter
~ 2 tbsps soy sauce
~ 1 tbsp honey
~ 1/2 cup water
~ 1 tsp sesame oil
~ 2 tbsps olive oil
2.
3.
4.
5.
Makes 1 serving
6.
Make the sauce by combining all the ingredients in a
small mixie jar or use a hand blended. Slowly add the
2 oils and emulsify well.
Take a tbsp of the sauce, along with the chopped
ginger and marinate your choice of protein and keep
aside.
Rinse and boil the quinoa in double the amount of
water with a pinch of salt. Once it has cooked for
about 15 mins, strain and set aside. If you're using
couscous, soak in boiling water for 10 minutes with a
lid on and it should be cooked.
In a pan heat the oil and saute the garlic for about 2
mins on low flame. Add the broccoli and cook for 4
mins. If you're using bok choy then saute the stem
first for 3 mins then add the leaves for another 2 min.
Add the carrots to the same pan and cook till tender.
Heat oil and cook the marinated protein in a bit of oil.
Add more sauce to the pan if required. Keep aside
and cut into bite-size pieces.
To assemble the buddha bowl, place your choice of
grain in the centre. Slowly build it by adding
vegetables, avocado and then the protein of your
choice. Dress the bowl with the sauce, sprinkle
sesame seeds on top and enjoy!
B O X F IT
BAINGAN KA BHARTA
Ingredients
Instructions
~ 1 eggplant
~ 2 tomatoes, pureed
~ 1 onion, chopped
~ 1-inch ginger, chopped
~ 1 green chili, seeds removed and chopped
~ 1 tsp mustard oil
~ Fresh coriander for garnishing
~ salt as per taste
1.
2.
Makes 2 servings
3.
Smoke the eggplant directly on the stove on a
medium-high flame. Grill it evenly so that the
skin turns black. (The more your smoke it, the
better it will taste). Then, put it in a bowl of
water or under running water, remove the skin.
Heat oil in a pan, add the ginger, and saute until
fragrant. Add the onions and cook on low flame
until translucent. Pour the tomato puree into
the pan and cook until it turns brown and leaves
oil, then add the green chili.
Add the brinjal and mash well in the pan. Mix it
really well and let it cook on low flame for 15-20
mins until it becomes a bharta. Season with salt
and garnish with fresh coriander.
B O X F IT
VEGAN TOFU SCRAMBLE WITH VEGETABLES
Ingredients
Instructions
~ 100 gms tofu
~ 1 cup raw vegetables of your choice (mushroom,
tomato, corn, peas, capsicum)
~ 1/2 onion, diced
~ 1 garlic clove (minced)
~ ½ tsp mustard powder
~ ¼ tsp turmeric
~ ½ tsp salt (or to taste)
~ ⅛ tsp pepper
~ 1 tsp olive oil
1.
2.
3.
4.
In a skillet over medium heat, sauté onion and
garlic in 1 tbsp oil for a few minutes until soft.
Add the mushrooms and saute until they reduce
in volume. Add the spices.
Crumble the tofu or paneer into the skillet, add
spices and stir to combine.
Cook for a few more minutes to heat through
and let the flavours meld. Take off heat, garnish
with any herb and serve hot with 1 toast.
Makes 1 serving
B O X F IT
OPEN BURGER – NON VEG
Ingredients
Instructions
~ 100 gms minced meat/chicken
~ 1 spring onion, finely chopped
~ 4 garlic cloves, finely chopped
~ Salt to taste
~ 2 tsps olive oil
~ 1 tomato
~ mustard powder
~ salad leaves
~ 1 sweet potato
1.
2.
3.
4.
Sauce
~ homemade tomato paste- 2 tomatoes
~ 1 tbsp mustard sauce
~ juice of 1/2 lemon
~ salt and pepper
~ 1 tsp garlic powder
~ 1 tsp paprika or chilli powder
~ 1 tbsp hung curd (omit if dairy intolerant or use
vegan mayo
5.
6.
Boil the sweet potato in another one. (2
whistles).
Combine the meat, half the garlic, mustard
powder, salt and spring onions.
Shape the patties and cook them in half the oil
on a flat pan on medium-low flame. 8 mins each
side.
Peel the potato and cut them lengthwise into
thick fries. Heat the remaining oil in a pan and
fry the garlic, once the pan is very hot, add the
sweet potato and crisp the outside. Season with
salt.
To assemble, lay a bed of lettuce with sliced
tomato on top, drizzle the sauce on top. Place 2
patties on top and add more sauce and enjoy
with homemade sweet potato fries.
For the sauce combine all the ingredients in a
high-speed mixie.
You can make caramelised onions on the side
too!
Makes 2 servings
B O X F IT
MOONG DAAL
Ingredients
Instructions
~ 1 cup split washed moong
~ 1/2 tbsp ghee
~ 1 tsp cumin seeds
~ 1/2 tsp chilli powder (optional)
~ 1 tbsp chopped garlic
~ 1 tsp turmeric powder
~ 1 tsp salt
1.
2.
Wash the daal and put in a pressure cooker with
double the amount of water. Put on high flame
without the lid. On the side made a tadka in
ghee with garlic, jeera and haldi. Add salt. Dunk
into the pressure cooker and close the lid. Let it
cook for 30 mins.
Open the pressure cooker and season with salt.
Garnish with coriander and serve hot.
Makes 3 servings
B O X F IT
KADHI
Ingredients
Instructions
~ 1 cup curd (khatta dahi or yoghurt)
~ 2 cups water
~ 3 to 4 tablespoons besan (gram flour)
1.
2.
Tadka/Tempering
~ ½ teaspoon turmeric powder
~ salt as required
~ 1 tablespoon olive oil/ghee
~ ½ teaspoon mustard seeds
~ ¼ teaspoon fenugreek seeds (methi dana)
~ ½ teaspoon cumin seeds
~ ½ teaspoon red chilli powder or whole red chilli
(optional)
3.
4.
Yields roughly 2 cups (feel free to use your home
recipe, minus the pakodas. If following Gujurati
style, omit the sugar)
1. Mix the first three ingredients including salt,
till smooth in a pan. Use a whisk to stir. There
should be no lumps.
Keep on a low flame and stir at intervals. Cook
on sim for 12 to 15 minutes till the kadhi
thickens a bit. Add more water if it reduces too
much.
Heat oil or ghee in a small pan. Add the mustard
seeds, let them start popping & crackling. Then
add cumin seeds and fenugreek seeds. Stir and
add red chilli if using. Fry for a few seconds till
the red chillies darken a bit. Switch off the
flame.
Immediately pour this tempering into the kadhi.
Cover and let the tempering flavours infuse with
the kadhi. Add more water if required.
Makes 2 servings
B O X F IT
AVOCADO
Ingredients
Instructions
~ 1/2 avocado
~ 1 tsp Salt or kala namak
~ Juice of 1 lemon
~ 1/2 diced onion (optional)
~ 1 tsp coriander powder (optional)
~ 1 tbsp freshly chopped coriander (optional)
1.
Mash the avocado, add remaining ingredients
according to taste.
Makes 1 serving
B O X F IT
CHICKEN / FISH CURRY
Ingredients
Instructions
~ 1-inch ginger
~ 4 garlic cloves
~ 1 small onion, chopped
~ 1 tomato, pureed
~ 1 tsp jeera powder
~ 1 tsp dhaniya powder
~ 1 tsp haldi
~ 250 gms boneless chicken or fish (sole)
~ 1/2 tsp salt
~ 2 cups water
~ Handful of curry leaves for garnishing
1.
2.
In a pan dry roast the dhaniya and jeera
powder. Puree the ginger, onion and garlic with
1 tbsp water and add it to the pan, cook until
golden brown.
Add the tomato puree and cook for 5 mins until
it changes colour. Then add the chicken and fish
and coat in the masala and after 5 mins add the
rest of the water. Let cook for 5-10 mins and
then season with salt. Cook for 5 more mins
until the protein is cooked and the water
reduces a bit.
Makes 2 servings
B O X F IT
CHIPOTLE CHICKEN / FISH WITH CORIANDER CAULIFLOWER RICE
Ingredients
Instructions
~ 2 garlic cloves minced
~ 1 onion, diced
~ 2 tablespoons white vinegar
~ 2 tablespoons water
~ 2 tablespoons lime juice
~ 1/2 teaspoon ground cumin
~ 1/2 teaspoon paprika or chilli powder
~ 1/4 teaspoon salt
~ 1/2 teaspoon black pepper
~ 1 teaspoon hot sauce (siracha)
~ 100 gms boneless and skinless chicken breasts or fish
fillets (sole)
1.
2.
3.
4.
RICE
~ 1 tablespoon oil
~ 1 head cauliflower medium
~ 2 tablespoons lime juice
~ 1/4 teaspoon salt
~ 1 tablespoon cilantro/coriander fresh, chopped
Makes 2 servings
In a blender or food processor, combine garlic, onion
and vinegar. Puree until smooth. Add remaining
ingredients with the exception of chicken.
Place chicken in a medium bowl. Pour half of the
marinade over chicken, turn chicken to ensure all
sides are covered with marinade. Keep covered in the
fridge. Reserve remaining half of marinade for
grilling.
Turn the grill to medium-low. Place chicken on the
grill. Lightly brush chicken with reserved marinade.
Cook for approximately 6 minutes, occasionally
brushing with marinade.
Turn and cook for an additional 6 minutes and
continue brushing with marinade, until cooked.
RICE
1. Carefully cut small florets from the head of
cauliflower. Place in a food processor and pulse until
the cauliflower is minced and resembles rice.
2. In a skillet, heat oil on medium heat. Add cauliflower
and lightly toast. Add lime juice and salt. Cook until
cauliflower begins to lightly brown for 3-5 minutes.
Remove from heat and stir in fresh cilantro and
season with lemon juice. Serve alongside chipotle
chicken.
B O X F IT
OPEN BURGER (VEG)
Ingredients
Instructions
~ 1 cup soaked and boiled chickpeas/kala
channa/rajma
~ 1 spring onion, finely chopped
~ 4 garlic cloves, finely chopped
~ Salt to taste
~ 2 tbsps olive oil
~ 1 tomato, and or 1/2 cucumber
~ mustard powder
~ salad leaves
~ 1 sweet potato
1.
2.
3.
4.
5.
SAUCE
~ homemade tomato paste- 2 tomatoes
~ 1 tbsp mustard sauce
~ juice of 1/2 lemon
~ salt and pepper
~ 1 tsp garlic powder
~ 1 tsp paprika or chilli powder
~ 1 tbsp hung curd (omit if dairy intolerant or use
vegan mayo
6.
7.
Boil the overnight soaked legumes in a pressure
cooker with salt. (4 whistles).
Boil the sweet potato in another one. (2
whistles).
Once the chickpeas are cooked, put them in a
bowl and mash then with the spring onion, half
the garlic, mustard powder and salt.
Shape the patties and cook them in half the oil
on a flat pan. 4 mins each side.
Peel the potato and cut them lengthwise into
thick fries. Heat the remaining oil in a pan and
fry the garlic, once the pan is very hot, add the
sweet potato and crisp the outside. Season with
salt.
To assemble, lay a bed of lettuce with sliced
tomato on top, drizzle the sauce on top. Place 2
patties on top and add more sauce and enjoy
with homemade sweet potato fries.
For the sauce combine all the ingredients in a
high-speed mixie.
Makes 2 servings
B O X F IT
GREEN SALAD
Ingredients
Instructions
~ 1 cup assorted salad leaves (iceberg, rocket,
lettuce leaf)
~ 1 cucumber, diced
~ 25 gms cubed avocado or feta cheese
~ 1 tbsp sliced black olives
~ 15 gms mixture of pumpkin, sunflower and flax
seeds
1.
2.
3.
Wash and dry the salad leaves. Break them into
bite-size pieces. Steam the beans in the
microwave in a bowl with the lid.
Combine all the ingredients for the dressing
except the oil, emulsify that at the end.
Combine all the ingredients of the salad, mix in
the dressing and enjoy.
DRESSING (optional)
~ 1/3 cup olive oil
~ 1/4 cup balsamic vinegar
~ 1 tablespoon honey
~ 1 teaspoon wholegrain mustard
~ salt to taste
Makes 1 serving
B O X F IT
VEGAN CASHEW DIP
Ingredients
Instructions
~ 1 cup cashews, soaked in warm water for 2 hours
~ 1–2 cloves garlic
~ 1 tsp chilli flakes or oregano
~ 1 teaspoon salt
1.
2.
Drain the water from the cashews and blend
into a smooth paste in a high-speed blender.
Add the garlic and seasoning. Add more water
in case required.
Store in the fridge for up to 2 days.
Makes 8 servings
B O X F IT
VEGAN COCONUT CHICKPEA STEW
Ingredients
Instructions
~ 1/2 red pepper
~ 3 cloves garlic, minced
~ 1 tbsp peeled and minced fresh ginger
~ 1 tsp curry powder (optional)
~ 1 tsp ground cumin
~ 1 tsp ground coriander
~ 1 tsp cinnamon powder
~ 2 cups vegetable broth
~ 1/2 cup boiled quinoa
~ 1 cup soaked and boiled chickpeas
~ 1/2 cup light coconut milk
~ 1/4 cup packed, fresh cilantro, finely chopped
~ salt and pepper, to taste
1.
2.
Add the oil and spices to a pan and cook for 1
minute. Then add the garlic and ginger and cook
for 2 minutes until golden. Add the stock/broth.
Add the quinoa and let it simmer for 2 minutes.
Stir in the chickpeas, coconut milk and cilantro,
turn off the heat and let it sit another 5-10
minutes.
Makes 2 servings
B O X F IT
CHANNA DAAL
Ingredients
Instructions
~ 1 cup channa daal
~ 1 tbsp ghee
~ 1 teaspoon cumin seeds
~ 2 teaspoons finely chopped garlic
~ 1 medium-sized tomato
~ ½ to 1 teaspoon finely chopped ginger or 1-inch
ginger
~ ½ teaspoon chopped green chillies
~ ½ teaspoon red chilli powder
~ ¼ teaspoon turmeric powder
~ salt as required
~ Fresh chopped coriander leaves (cilantro)
1.
2.
3.
Wash the channa daal thoroughly. Fill water till
2 inches above the daal and put the pressure
cooker on high flame without the lid.
Puree 1 tomato in a mixie and set aside. Make a
tadka in ghee, add the green chilli and ginger,
keep stirring so that it doesn't stick to the pan.
Add the tomato puree and keep stirring until
the water has evaporated and the colour has
turned slightly brown. Add the haldi powder
and add the tadka to the pressure cooker. Cover
the lid and let it cook on high flame for about 45
mins.
Garnish the daal with fresh dhaniya and lemon
juice if required.
Makes 2 servings
B O X F IT
PALAK PANEER
Ingredients
Instructions
~ 1 tbsp ghee
~ 1 green chilli
~ 200 gms spinach or amaranth leaves
~ 100 gms paneer or tofu
~ pinch of hing
~ 1 inch ginger, crushed
~ 4 garlic cloves, crushed
~ salt to taste
1.
2.
Wash the spinach and steam it in a closed pot
on full flame for 3 minutes. Once it's cooled put
it in a mixie and blend.
In a pot heat oil and cook the garlic and ginger,
cook for 2 minutes and add hing. Add the
spinach puree and cook for 8-10 minutes. Cut
the paneer or firm tofu into cubes and add to
the pot. Let it cook for 5 minutes and serve.
Makes 2 servings
B O X F IT
SARSON KA SAAG
Ingredients
Instructions
~ Bathua- 1 gadi washed (can replace with spinach)
~ Sarson- 1 gadi washed
~ 1 tsp salt
~ 1-2 whole green chillies (depending on taste)
~ Ginger, 2 inches finely chopped
~ Jeera powder, 1 tsp
~ 1 tbsp Desi ghee
~ 1 tbsp besan (gram flour)
1.
2.
3.
4.
Makes 3 servings
Wash the leaves and boil in a pressure cooker
(without adding more water) along salt and the
whole green chilli for 15-20 mins (2-3 whistles).
Put the leaves in a mixie and blend to a paste.
In a deep pot, heat the ghee and add the
chopped ginger (use lots). Add the besan and
cook until golden brown (bhuno really well).
When it is almost down add the jeera powder
(you can even use garam masala).
Add the pureed greens to the pot and let it cook
for 40-45 mins on low flame.
B O X F IT
EGG ZUCCHINI PESTO NOODLES
Ingredients
Instructions
~ 1 medium-large green zucchini
~ 1 tbsp olive oil
~ 1 tbsp chopped garlic
~ 2 tbsps chopped spring onions
~ Salt to taste
~ 1 Large eggs
1.
PESTO
~ 2 cups packed fresh basil leaves- keep some aside
~ 1 cup roughly chopped spring onion (only green)
~ ¼ cup walnuts
~ ¼ cup grated cheese (exclude if vegan)
~ 1/2 cup extra-virgin olive oil
~ 4 large clove garlic
~ ½ teaspoon ground pepper
~ 1 tsp salt
(store in the fridge)
3.
2.
4.
Use a spiral vegetable slicer or cut the zucchini
lengthwise into thin long slices. Make the slices
flat and cut into long thin noodles. Keep aside.
Place the basil, walnuts, cheese, garlic, pepper,
olive oil and 1/4 teaspoon salt in a small mixie
and blend until smooth. Add a little extra olive
oil if needed.
Heat 1 tablespoon oil in a pan over mediumhigh heat. Add the garlic and cook for 1 minute
until light golden brown, add the spring onions.
Add in the zoodles and 2 tbsps of pesto and salt
to taste. Toss for about 2 minutes and take off
and garnish with fresh basil.
Fry an egg and put it on top of the pasta.
Replace zucchini with 50 gms of grain free pasta
Makes 1 serving
B O X F IT
ROASTED CAULIFLOWER
Ingredients
Instructions
~ 1 cauliflower head, cut into same size florets
~ 2 garlic cloves, chopped
~ 2 tablespoons extra-virgin olive oil
~ 1 teaspoon cumin
~ 1 teaspoon paprika
~ 1/2 teaspoon turmeric
~ 1/4 teaspoon red pepper flakes
~ 1 teaspoon salt
~ 1/2 teaspoon ground black pepper
1.
2.
Preheat oven to 200*C degrees F. In a large
bowl, mix the cauliflower and garlic with the
olive oil, cumin, paprika, turmeric, red pepper
flakes, salt, and black pepper.
Line a large baking sheet with silver foil, then
place the cauliflower in a single layer on the
baking sheet. Roast for 25-35 minutes or until
the cauliflower is tender and browned, stirring
once.
Makes 4 servings
B O X F IT
CAULIFLOWER PAV BHAJI
Ingredients
Instructions
~ 2 tbsp grass-fed clarified butter ghee
~ 1 medium onion diced
~ 5 large cloves garlic crushed
~ 1 tablespoon fresh-grated ginger
~ 1 tablespoon garam masala spice mix
~ 3/4 teaspoon salt
~ 1/2 teaspoon ground turmeric
~ 1/2 teaspoon chili powder
~ 1/4 teaspoon ground fenugreek
~ 1 large cauliflower head, chopped into florets
~ 1 cup water
~ 5 tablespoons tomato paste
~ 2 tablespoons unsalted butter
~ 1/4 cup frozen green peas thawed (optional; leave
out to lower the carbs)
~ 1/2 tablespoon fresh lemon juice
1.
Makes 8 servings
2.
3.
4.
5.
6.
Heat a medium to a large saucepan over
medium heat.
Add the ghee and onion and cook until
translucent, about 5 minutes, stirring
occasionally.
Stir the garlic, ginger, garam masala, salt,
turmeric, chilli powder, and fenugreek and cook
1 minute, stirring constantly.
Add the cauliflower, water, and tomato paste to
the pot. Bring to a boil, and then cover the pot,
turn the heat down to simmer, and cook until
the cauliflower is tender, but not mushy, about
15 to 20 minutes.
Stir in the butter, and once melted, stir in the
peas and lemon juice.
Serve topped with fresh cilantro leaves and
minced red onion sprinkled on top, along with
fresh lemon wedges to squeeze on top.
B O X F IT
BARLEY SALAD
Ingredients
Instructions
~ 1/2 cup barley
~ 1 cucumber, cut into cubes
~ 1 tbsp cubed feta cheese or avocado
~ 1 cup salad leaves of your choice
~ 1/2 cup soaked and boiled chickpeas (if you want
to make it more wholesome)
~ 1/4 cup pomegranate
~ 1 tbsp sliced black olives
~ 1 handful crushed walnuts
1.
2.
3.
Wash the barley and boil on high flame for 25
mins.
Make the dressing by adding the oil slowly at
the end so that it emulsifies.
Strain the barley. Once it cools, assemble the
salad by adding all the ingredients in a bowl.
Enjoy!
DRESSING
~ Juice of 2 lemons
~ 1 tsp salt, or to taste
~ 2 tbsps olive oil
~ 2 garlic cloves, minced
~ 2 tbsps hung curd or homemade cashew dip
(optional)
Makes 2 servings
B O X F IT
BUTTER CHICKEN
Ingredients
Instructions
~ 250 gms chicken breasts (chunks)
~ 1 tsp olive oil (or coconut oil)
1.
Sauce:
~ 1/2 tablespoon ghee
~ 1/4 cup red onion, diced or chopped
~ 1/2 tablespoon ginger (fresh or powder)
~ 1/2 tablespoon garlic (minced or powder)
~ 150 gms tomato puree
~ 1/3 cup coconut cream or milk
~ juice from 1/2 lemon
Seasonings:
~ 1 teaspoon chili powder
~ 1/2 tablespoon cumin powder
~ 2 tablespoons coriander powder
~ 1 teaspoon garam masala or cinnamon
Garnish:
~ chopped cilantro
2.
3.
4.
5.
6.
Heat a pan to medium and pour in the coconut
or olive oil.
Add the chicken and cook it in the pan for about
5 minutes, until the outside is no longer pink.
Remove the chicken and set it aside.
Using the same pan, add ghee and let it melt.
Then, add the ginger and garlic until golden,
followed by the onion. Let it cook for about 2
minutes.
Add the seasonings and sauté them in order to
boost the flavours. After about 1 minute (or
until the spices are fragrant), add the chicken
chunks, coconut cream, and freshly squeezed
lemon.
Stir and cook for about 2 minutes then add the
tomato. Cover and simmer on low for about 6
to 8 minutes.
Season to taste with sea salt & pepper and
garnish with cilantro.
Makes 2 servings
B O X F IT
VEG PROTEIN PANCAKES
Ingredients
Instructions
~ 1/4 cup oats, ground in the mixie
~ 1/2 scoop protein powder (omit if not consuming)
~ 2 tbsps plant-based milk or more if required
~ 1 tbsp organic honey or maple syrup
~ 1/2 cup fresh fruit
1.
2.
Makes 1 serving
3.
Grind the oats in a mixie to make oats flour,
salt, mylk and protein powder and mix well. The
consistency should be a thick liquid.
Heat a small pan and add 1 tsp of oil. Pour 1
ladle of the mixture on the pan, let it cook for 1
minute and then flip over. It won't rise but the
colour will let you know if it's done. Keep the
flame on low-medium.
Eat with organic maple syrup or honey and fresh
berries.
B O X F IT
VEG BELL PEPPERS
Ingredients
Instructions
~ 1 large bell pepper (any colour), cut into half and
seeds removed
~ 1 tsp olive oil
~ 1/2 medium onion, diced
~ 2 cloves garlic, minced
~ 1 tomatoes, pureed
~ 100 gms crumbled tofu or paneer
~ 1 teaspoon dried oregano
~ handful fresh basil
~ generous pinch red pepper flakes
~ salt & pepper, to taste
~ 2 tbsps grated low-fat cheese or nutritional yeast
1.
2.
Makes 1 serving
3.
4.
5.
6.
Preheat oven to 350 degrees F (180 *C).
In a large skillet, heat oil over medium heat, add
garlic and cook for a minute, then add the onion
and cook till translucent. Then add the tomato
puree and cook on medium-low flame till the
colour changes, for about 8 minutes, Add the
tofu or paneer and mix well.
Season the filling with oregano, basil, red
pepper flakes, parsley, salt and pepper and cook
for 2 minutes or so. Remove from heat.
Chop the pepper in half in case you haven’t and
fill each bell pepper and make sure to pack it
well. Sprinkle cheese evenly on top of the
peppers.
Bake for 5-10 minutes until the cheese melts
and turns golden brown (remember, the inside
stuffing is cooked).
Once done, let cool a few minutes and serve
with a sprinkle of fresh basil.
B O X F IT
CHIMICHURRI
Ingredients
Instructions
~ 1 onion, finely chopped
~ 1 Jalapeño or green chilli, finely chopped
(optional)
~ 1 garlic cloves, finely chopped
~ 2 tbsps apple cider vinegar
~ 1 tsp salt, plus more
~ 1/2 cup finely chopped cilantro
~ 1/4 cup finely chopped flat-leaf parsley
~ 1 tbsp finely chopped oregano
~ 3/4 cup extra-virgin olive oil
1.
Combine onion, chilli, garlic, vinegar, and salt in
a medium bowl. Let sit for 10 minutes. Stir in
cilantro, parsley, and oregano. Using a fork,
whisk in oil. Add more salt if required. Store in
an airtight container.
Make and store in the fridge for up to 5 days. Can be
used as a sauce or marinade for protein.
Makes 4 servings
B O X F IT
ARHAR DAAL (SAMBHAR)
Ingredients
Instructions
ARHAR DAAL
~ 1 cup toor dal/arhar dal
~ 1/2 teaspoon turmeric powder
~ 1 teaspoon salt
~ 3 cups water 24 oz
1.
Tamarind Juice
~ 1 tablespoon tamarind piece
~ 1/3 cup hot water
~ 1 medium tomato chopped
~ 3 cups water
~ 2 tablespoons sambar powder
~ 2-3 teaspoons powdered jaggery
~ 1/2 teaspoon Kashmiri red chilli powder optional
Tadka/Tempering
~ 1 tablespoon ghee or oil
~ 3/4 teaspoon mustard seeds black
~ 1/4 teaspoon hing (asafoetida)
~ 10-15 curry leaves
~ chopped cilantro to garnish
(follow your regular home recipe for majority Indian
cooking)
2.
3.
4.
To a pressure cooker, add the rinsed dal with 1/2
teaspoon turmeric, 1 teaspoon salt and 3 cups water.
Cook for 5 whistles on a medium-high flame, then
lower the heat to medium-low and let it cook for
another 5 to 6 minutes.
Meanwhile soak 1 tablespoon tamarind piece in 1/3
cup of hot water for 15 to 20 minutes. Then strain the
liquid using a strainer. You will get 3 to 4 tablespoons
of tamarind water/juice. Set it aside.
In a pan, heat 2 teaspoons oil on medium flame. Add
2 tablespoons of sambar powder (or adjust to taste).
Add jaggery powder, and 4 tablespoons of the
tamarind water that you had extracted earlier. Stir in
the cooked dal. Also add the Kashmiri red chilli
powder, if using.
Stir everything together and let the sambar simmer
on medium heat for 5 to 6 minutes. For the
tempering, heat 1 tablespoon ghee (or oil if you want
to keep this vegan), in a small pan on medium heat.
Once the ghee is hot, add mustard seeds and let
them pop. Then add the hing and curry leaves for stir
for a few seconds until the leaves turn crisp. Pour the
tempering over the simmering sambar.
Makes 2 servings
B O X F IT
RAGI ROTI
Ingredients
Instructions
~ 3/4 cup ragi flour
~ 2 tbsp water
1.
2.
1 serving is 1 roti
Make the dough and add more water if
required. (you can cling wrap it and let it rest for
15 mins if you have time).
Start rolling out your chapatis, use regular atta
to make the roti.
B O X F IT
VEG MOUSSAKA
Ingredients
Instructions
~ 1 eggplant (can replace with zucchini or sweet
potato)
~ 5 tomatoes, boiled and pureed
~ 2 garlic cloves
~ 2 tsps olive oil
~ 1 onion, sliced into rings
~ 1 tsp oregano
~ 1 tsp chilli flakes
~ salt to taste
~ 50 gms paneer or vegan cheese
1.
2.
3.
Makes 1 dish = 3 servings
Boil the tomatoes, peel the skin and puree it in
the mixie. In a pan, heat 1 tsp olive oil and add
the chopped garlic. Slightly brown the garlic and
add the tomato puree. Season with oregano,
chilli flakes and salt. Cook on low flame for 8
mins and set aside.
Cut the brinjal or zucchini into round disks, cut
the onions into rings. Add some 1 tsp of oil to a
flat pan In another pan, lightly saute the
brinjal/zucchini and onions until cooked.
In a flat pyrex dish, line the brinjal and onion
alternating with the tomato puree, ending with
that. Grate paneer or cheese on top and grill in
the oven for 5 minutes or until the top browns.
B O X F IT
PATA GOBHI
Ingredients
Instructions
~ 1 medium cabbage/250-300 grams (sliced very
thinly)
~ Optional: 1 cup frozen peas (or fresh peas)
~ 1 tbsp ghee or olive oil
~ 5-6 curry leaves
~ 1/2 tsp. mustard seeds
~ 2 green chillies (chopped fine)
~ 1/2 tsp turmeric powder
~ 1 tsp coriander powder
~ 1 tsp cumin powder
~ Salt to taste
~ Fresh coriander for garnish (chopped)
1.
2.
Heat oil in a walk, add the mustard seeds
followed by the curry leaves. Add the cumin and
coriander powder and green chilli followed by
the cabbage.
Cook for up to 8 mins on medium-low flame.
Add the peas and turmeric powder, salt to taste
and garnish with fresh coriander.
Makes 2 servings
B O X F IT
OATS ROTI
Ingredients
Instructions
~ 3/4 cup oats atta/flour
~ 1 tbsp water
1.
2.
1 serving is 1 roti
Make a dough add more water if required. (you
can cling wrap it and let it rest for 15 mins if you
have time).
Start rolling out your chapatis, use regular atta
to make the roti.
B O X F IT
TERIYAKI TOFU
Ingredients
Instructions
~ 50 gms tofu OR paneer
~ 1 tablespoon olive oil, divided
~ 1 onion, sliced thinly
~ 1 broccoli crown, chopped
~ ¼ cup water
~ 1 cup chopped french beans or edamame
~ 1/2 cup teriyaki Sauce OR half oyster and half soy
OR black bean sauce
~ 1/2 cup cooked quinoa
~ 1/4 cup chopped green onion- keep the greens
aside
~ Sesame seeds
1.
2.
Makes 1 serving
3.
Slice the tofu into bite-size pieces and set aside.
Heat a wok or non-stick skillet over high heat.
Add the 1/2 the oil to the wok. When the oil
ripples, add the tofu and cook for 3-4 minutes
until it’s crisp and golden underneath then turn
with tongs and brown the other side. Transfer
the cooked tofu to a plate lined with paper
towels.
Heat the remaining oil in the wok and add the
onion. Stir fry for 2-3 minutes then add the
broccoli and carefully pour in ¼ cup water,
watching so it doesn’t splatter. Stir fry until the
broccoli is crisp-tender, 2-3 minutes. Pour in the
teriyaki sauce, add the beans and tofu to the
wok, and stir fry, cooking for 3-4 more minutes.
Top with green onion and sesame seeds and
serve over quinoa.
B O X F IT
BAJRA ROTI
Ingredients
Instructions
~ 2 cup organic bajra atta / pearl millet flour
~ ½ tsp salt
~ hot water, to knead
~ wheat flour, for dusting
1.
1 serving is 1 roti
3.
2.
4.
5.
6.
7.
In a large mixing bowl take 2 cups bajra atta, ½
tsp salt and mix well. add ½ of hot water and
start to knead.
Knead to the soft dough for at least 10 minutes.
Add water as required and knead well as there
is no gluten in the dough.
Make a small ball sized dough and knead again,
dust with wheat flour and pat gently, use a
rolling pin.
Roll out the roti so that it is as thin as possible, if
the roti breaks, it means it needs more
kneading.
Dust off excess flour and put over hot tawa.
Then spread water over the roti with the help of
a hand or wet cloth removing excess dough.
Wait until the water evaporates then flip it to
the other side.
Press gently and cook all the sides.
B O X F IT
VEGAN CHOCOLATE MOUSSE
Ingredients
Instructions
~ 1/4 cup cocoa powder
~ 1/4 cup honey or 4 dates.
~ 1 package silken firm tofu
~ 1 tsp vanilla extract
~ 1 tbsp peanut butter (optional)
~ Fresh berries, for topping (optional)
1.
2.
3.
Makes 1 serving
Open tofu container, drain excess water, and
place on paper towels for at least 15 minutes
(skip if your tofu is firm).
Add all ingredients (you can keep some fruit for
topping) to a blender or food processor. Blend
until completely smooth, pausing to scrape
down the sides, if necessary.
Chill mixture in serving bowls for one hour.
Then top with fresh berries and serve.
B O X F IT
BEETROOT CUTLET POCKETS
Ingredients
Instructions
~ 1 cup cooked rajma OR chola
~ 1/2 cup spring onions or chives
~ 1/2 grated beetroot
~ salt to taste
~ 2 garlic cloves, grated
~ 2 tomato slices
1.
HUMMUS
~ 1 cup chickpeas, soaked overnight and boiled
~ 4 garlic cloves
~ 2 tbsps whey (dahi paani) or tahini or dahi
~ 1 tsp salt
~ 1 tsp chilli flakes
~ 1 tsp oregano
~ 2 tbsps extra virgin olive oil
NOTE- Hang 1 cup of dahi in a muslin cloth, use the
water that comes out in the hummus and the hung
curd as a dip
3.
2.
4.
Make sure your legumes are nicely drained so
that there is no water left. Then mash the
beans, combine all the ingredients for the
cutlets, shape them into patties.
Cook them in 1 tbsp of ghee on medium-high
flame for 4 minutes on each side until the
exterior is nice and crispy.
To make the hummus add all the ingredients in
a high-speed blender and mix until smooth and
creamy. Add more whey or olive for a creamier
texture.
Take a big lettuce leaf, spread the hummus and
hang curd (if using) on the leaf, add some sliced
tomatoes and 1 cutlet. Cup the sides and insert
a toothpick through the leaf so it holds shape.
1 serving is 4 pockets (4 kebabs)
Makes 2 servings
B O X F IT
MARINATED CHICKEN OR FISH
Ingredients
Instructions
~ 1 tbsp Olive oil
~ 1 piece boneless chicken breasts (180 gms)
OR FISH (Sole-120 gms)
~ 1⁄4 teaspoon salt
~ 2 medium cloves garlic
~ One 1-inch piece fresh ginger
~ 1/2 teaspoon ground coriander
~ 1/2 teaspoon ground cumin
~ 1⁄4 teaspoon ground turmeric
~ Lemon wedge
~ fresh coriander
1.
2.
Mince the garlic, peel and finely grate the
ginger, and place both into a small bowl (or
blend in a mixie). Add the rest of the spices and
stir to combine. Marinate the chicken of fish for
10 minutes along with salt.
Heat oil in a pan over medium-high flame. Add
the protein and cool for about 5 minutes per
side. Garnish with the lemon wedges and fresh
coriander.
Makes 1 serving
B O X F IT
MOONG DAAL CHILLA
Ingredients
Instructions
~ 1/2 cup split yellow moong daal, soaked for 30
mins
~ salt to taste
~ 1 tbsp fresh coriander chopped
1.
1 serving is 1 chilla
2.
Makes 4 servings
Leave some water (drain the rest) and grind the
soaked daal. Add some more water if required.
The consistency should resemble pancake
batter (pourable). Add freshly chopped
coriander to the batter and pour into a bowl.
Heat a flat non-stick tava, Add 1 tsp of oil, pour
a ladle of batter and once the edges start to
cook spread some ghee on the edges(optional).
Cook for 2 mins on each side.
B O X F IT
GREEN SMOOTHIE
Ingredients
Instructions
~ 20 gm protein powder (omit if not using)
~ 2 cups raw baby spinach
~ 1 glass coconut water
~ 1 banana or 1/2 avocado
~ 1 tsp spirulina/wheatgrass or moringa powder
~ 1 apple or 1 pear
~ 2 tsp flax seeds
~ 1 tsp pumpkin seed
1.
Blend everything in a high-speed blender except
the pumpkin and flax seeds. Pour your smoothie
into a glass and top with the seeds.
Makes 1 serving
B O X F IT
CARROT AND PEA SABZI
Ingredients
Instructions
~ 4 to 5 medium-size carrots (gajar)
~ 1 cup green peas (matar) - fresh or frozen
~ 1 teaspoon cumin (jeera powder)
~ 1-inch ginger (adrak) - finely chopped or grated
~ 1 or 2 green chillies (hari mirch)
~ ½ teaspoon red chilli powder (lal mirch powder) optional
~ 1/2 cup water
~ a few chopped coriander leaves (dhania) for
garnishing- optional
~ rock salt or regular salt as required
1.
Cut the carrot into small pieces. In a pan, dry
roast the jeera and then add the ginger and
some water, cook for about a minute. Add the
carrots and after 2 minutes the peas.
Garnish with coriander, season with salt.
Makes 4 servings
B O X F IT
EGG CUTLETS
Ingredients
Instructions
~ 3 cloves Garlic
~ 3 spring onions
~ 1 cup boiled/steamed spinach
~ 4 boiled Eggs OR 250 gms paneer
~ 1/2 tsp salt
~ 1 tsp Olive oil
~ 1 cup gluten-free Breadcrumbs, (optional)
1.
2.
3.
Makes 2 servings. 1 serving is 5 cutlets
5.
4.
Boil the eggs for 10 mins.
Finely chop the cooked spinach.
Mash the egg/grate the paneer and combine
with spinach, season with salt and pepper.
Start making cutlets and keep aside on a plate.
If the cutlets are not keeping their shape then
grind 2 slices of bread to make bread crumbs
and coat the cutlets in the breadcrumbs and
keep on a flat plate.
Cook the cutlets on high flame until golden
brown and crispy.
B O X F IT
CUCUMBER RAITA
Ingredients
Instructions
~ 50 gm grated cucumber
~ 1 cup dahi or yoghurt
~ salt to taste
1.
2.
3.
Boil and Puree the spinach.
Combine with the dahi and keep aside.
Temper 1 red chilli along with the mustard
seeds and pour on top of the dahi.
Makes 1 serving
B O X F IT
MATAR PANEER
Ingredients
Instructions
~ 1-inch ginger
~ 4 garlic cloves
~ 1 tomato, pureed (can omit)
~ 1 tsp jeera powder
~ 1 tsp dhania powder
~ 1 tsp haldi
~ 1 tbsp kasturi methi
~ 100 gms paneer
~ 100 gms fresh or frozen peas
~ 1/2 tsp salt
~ 1/2 tbsp ghee
~ 1 cup water
1.
2.
In a pan heat the ghee and add the dhaniya and
jeera powder. Then add the ginger and garlic
and cook until golden brown. Just when it's
about to be done add the kasturi methi.
Quickly add the tomato puree and cook for 5
mins until it changes colour and starts to leave
oil. Then add the paneer and then the water.
Add the peas and salt and cool for 5 more mins
until the peas are cooked and water reduced.
Makes 1 serving
B O X F IT
SPRING ONION PESTO
Ingredients
Instructions
~ 2 cups packed fresh basil leaves- keep some aside
~ 1 cup roughly chopped spring onion (only green)
OR rocket leaves
~ ¼ cup walnuts
~ ¼ cup grated cheese (exclude if vegan)
~ 1/2 cup extra-virgin olive oil
~ 4 large clove garlic
~ ½ teaspoon ground pepper
~ 1 tsp salt
1.
Place the basil, walnuts, cheese, garlic, pepper,
olive oil and 1/4 teaspoon salt in a small mixie
and blend until smooth. Add a little extra olive
oil if needed. Store in the fridge for up to 5 days.
Makes 1 serving
B O X F IT
PROTEIN SHAKE
Ingredients
Instructions
~ 20 gms sattu atta/powder or 1 scoop protein
powder
~ 1 tbsp cocoa powder (OPTIONAL)
~ 1 banana OR 2 dates (OPTIONAL)
~ 350 ml water or coconut water
1.
Mix in a high-speed blender
Makes 1 serving
B O X F IT
PROTEIN SHAKE WITHOUT PROTEIN POWDER
Ingredients
Instructions
~ 1 ripe banana (peeled and frozen)
~ 2 tbsps hemp seeds
~ 1/4 cup gluten-free oats
~ 1 tbsp homemade peanut butter (or seed/nut
butter of choice)
~ 1 tbsp chia seeds
~ 1 tbsp unsweetened cacao powder (to taste)
~ 1 cup unsweetened almond/soy milk
~ 1-2 pitted dates (optional)
1.
2.
To a high-speed blender, add banana, hemp
seeds, oats, peanut butter (or other nut or seed
butter), chia seeds, cacao powder, and almond
milk (starting with the lesser end of the range)
and blend on high until creamy and smooth,
scraping down sides as needed.
Taste and adjust flavour as needed, adding
more cacao powder for chocolate flavour, nut
butter for creaminess or saltiness, almond milk
to thin it, or dates to sweeten (optional).
Makes 1 serving
B O X F IT
ROASTED SWEET POTATO
Ingredients
Instructions
~ 1 large sweet potato (or 2 small) washed peeled,
and cut into wedges OR boiled
~ 1 tsp olive oil
~ 1/2 teaspoon paprika/ red chilli/cinnamon powder
or any other seasoning of choice
~ Salt and pepper to taste
1.
2.
3.
Makes 2 servings
Preheat the oven to 400 degrees Fahrenheit.
Line baking sheet with parchment paper.
Place wedges in a bowl and add one tablespoon
olive oil, salt and pepper, and 1/2 teaspoon
paprika. Toss with your hands to combine the
sweet potatoes with the spice mixture.
Roast the sweet potatoes for 35-45 minutes,
until soft and slightly browning at edges.
ALTERNATIVE METHOD
1. Wash and boil the sweet potato for 2 whistles.
When it cools down, peel the skin and cut into
wedges or disks.
2. Heat a flat pan on very high heat. Once it starts
smoking add the oil followed by the potatoes.
Let it cook for 2-3 minutes on each side until it
crisps up. Season both sides with salt and
paprika.
3. You can squeeze half and lemon and enjoy.
B O X F IT
GRILLED FISH
Ingredients
Instructions
~ 150 gms fish
~ 1 tsp olive oil or ghee
~ 2 garlic cloves, crushed
~ 1 tsp salt
~ 1/2 lemon juice
1.
2.
Heat a pan with the oil and saute the garlic just
until golden brown. Cook your fish fillet (cook
on high flame for 2-4 minutes each side) or until
the protein is cooked.
Season both sides with salt and lemon juice. You
can add any fresh herb of your choice on top.
Makes 1 serving
B O X F IT
GRILLED CHICKEN
Ingredients
Instructions
~ 100 gms chicken
~ 1 tsp olive oil or ghee
~ 2 garlic cloves, crushed
~ 1 tsp salt
~ 1/2 lemon juice
1.
2.
Heat a pan with the oil and saute the garlic just
until golden brown. Cook the chicken on low
flame for 3 minutes in each side or until the
protein is cooked.
Season both sides with salt and lemon juice. You
can add any fresh herb of your choice on top.
Makes 1 serving
B O X F IT
VEGETABLE KHICHADI
Ingredients
Instructions
~ 1 cup pink daal (masoor daal)
~ 1/2 cup black rice
~ 1 tsp fennel seeds
~ 1 tsp grated ginger
~ 1 tsp cumin seeds
~ salt to taste
~ 1 tsp ghee
~ 1 cup chopped vegetables of your choice (peas,
carrot, sweet potato)
1.
2.
Wash the rice and daal together in a pressure
cooker. Fill it up with double the amount of
drinking water and place it on the stove without
the lid. Add the chopped vegetables. Season
with salt.
On the side, heat ghee in a pan to make the
tadka. Add the ginger, followed by the cumin
seeds and fennel seeds. Pour the tadka into the
pressure cooker and close the lid. Let it cook for
30-40 mins (4 whistles).
B O X F IT
GRILLED COTTAGE CHEESE
Ingredients
Instructions
~ 50 gms cottage cheese
~ 1/2 tsp olive oil
~ salt and pepper to taste
1.
2.
Heat a pan, add the olive oil and then grill the
paneer on medium-high heat for 2 mins on each
side.
Season with salt and pepper
Makes 1 serving
B O X F IT
MUTTON CURRY
Ingredients
Instructions
~ 100 gms mutton
~ salt as required
~ 1/2 onion
~ 1/2 piece ginger
~ red chili as required
~ 1/2 teaspoon coriander powder
~ 3/4 teaspoon garam masala powder
~ 2 cup water
~ 1 tomato
~ 1 green chili
~ 2 cloves garlic
~ 3/4 teaspoon turmeric
~ 2 tablespoon virgin olive oil
1.
2.
3.
Makes 1 serving
4.
Chop the onion, ginger, garlic cloves and green
chillies and keep them aside. Next, add the
tomato to a blender jar and blend it to make a
thick paste.
Meanwhile, heat some olive oil in a wok over a
medium flame and add garlic cloves along with
ginger in it. Saute them until they turn soft and
you can smell the aroma of garlic. Now add the
onions along with green chillies. Let the onions
become soft and turn golden brown in colour.
Next, season this mixture with spices like
turmeric, red chilli powder, garam masala,
coriander powder and salt. (Add the mutton at
this stage) Mix the ingredients well until you can
smell the cooked spices. Once done, add the
blended tomato paste to this and stir it to coat
all the ingredients with spices.
Let the dish simmer for a while and stir it
occasionally. Once done, Take it off the flame
and transfer the dish to a serving bowl and
garnish with coriander leaves.
B O X F IT
INDIAN STYLE MARINATED CHICKEN
Ingredients
Instructions
~ 1 tsp olive oil
~ 1 piece skinless boneless chicken breasts (180
gms)
~ 1⁄4 teaspoon salt
~ 2 medium cloves garlic
~ One 1-inch piece fresh ginger
~ 1/2 teaspoon ground coriander
~ 1/2 teaspoon ground cumin
~ 1⁄4 teaspoon ground turmeric
~ lemon wedge
~ fresh coriander
1.
2.
Mince the garlic, peel and finely grate the
ginger, and place both into a small bowl (or
blend in a mixie). Add the rest of the spices and
stir to combine. Marinate the chicken for 10
minutes along with salt.
Heat oil in a pan over medium-high flame. Add
the protein and cool for about 5 minutes per
side. Garnish with the lemon wedges and fresh
coriander.
Makes 1 serving
B O X F IT
CAULIFLOWER RICE
Ingredients
Instructions
~ 1/3 cauliflower head or 100 gms cauliflower
~ 1 tsp olive oil
~ salt and pepper to taste
~ Fresh coriander for garnish
1.
2.
Makes 1 serving
Grate the entire cauliflower head using a box
grater. Wash the cauliflower and keep aside on
a strainer. Or pulse in a blender until it
resembles rice.
Heat some oil in a pan and then add the
cauliflower. Cook for 3-5 mins on medium
flame. Season with salt and you can eat it as rice
with any curry.
B O X F IT
RAGI AND OATS DOSA
Ingredients
Instructions
~ 1 cup ragi flour
~ 1 cup rolled oats, powdered
~ 1/2 cup chopped onions
~ 2 tsp cumin powder
~ salt to taste
~ 2 chopped green chillies
~ 1 tsp grated ginger
~ water or buttermilk
1.
2.
3.
Grind the oats in a mixie to make powdered
oats. Combine the ragi flour, oat flour, onion,
chilli, cumin and ginger in a bowl.
Add water or buttermilk to the mixture to make
it thin and pourable.
Heat a flat tava on medium flame. Smear some
oil and pour a ladle of the batter. Cover with a
lid and cook until golden brown. Serve with
dhania or coconut chutney.
Makes 4 servings
B O X F IT
EGG BHURJI
Ingredients
Instructions
~ 1/2 onion, finely chopped
~ 1/2 tomato, finely chopped (replace with 1/4 cup
capsicum or matar)
~ 2 eggs, whites
~ 1 tsp haldi
~ 1/2 tsp salt
~ 1/2 tsp oil
1.
2.
In a pan heat some oil, cook the onion until
translucent. Then add the tomato and cook
further.
Break the egg whites into a bowl, then add
them to the pan, scramble them on low flame
and season with salt and haldi.
Makes 1 servings
B O X F IT
DAHI CHICKEN
Ingredients
Instructions
~ 1 tsp ghee
~ 100 gms chicken breast
~ 1⁄4 teaspoon salt
~ 2 medium cloves garlic, grated
~ 1-inch ginger, grated
~ 1/2 teaspoon ground coriander
~ 1/2 teaspoon ground cumin
~ 1/2 tsp haldi
~ salt to taste
~ 2 tbsps dahi
~ lemon wedge
~ fresh coriander
1.
2.
Marinated the chicken in ginger, garlic, cumin
powder, coriander powder, haldi, yoghurt and
salt. Set aside for 10 mins.
Heat oil in a pan over medium-high flame. Add
the protein along with any remaining marinade
and cook for about 5 minutes on each side or
until it is cooked through. Garnish with the
lemon wedges and fresh coriander.
Makes 1 servings
B O X F IT
BEETROOT ROTI
Ingredients
Instructions
~ 1/4 cup grated raw beetroot
~ 1/4 cup whole wheat atta with chokar
1.
Makes about 4 rotis, 1 serving is 1 roti
2.
Combine the beetroot and atta to make a
dough. Add little water if required. Roll out a
roti, use atta for dusting.
Cook on a tawa, do not use oil.
B O X F IT
MORNING ROUTINE
Ingredients
Instructions
1. AMLA JUICE
~ 1 fresh amla grated
~ Or you can consume the bottled juice by
Baidyanath or Patanjali
1.
2.
3.
2. SAFED PETHA JUICE
~ 100 gms white ash gourd
~ 200 ml water
~ Blend in the mixie, strain through a muslin cloth
and drink the juice
Wake up by 9 am latest and drink a glass or 2 of
warm water.
Have one of the 3 options mentioned above.
You can either do your workout in the morning
or go for a 1 hr walk before breakfast to kick
start the day. Move around throughout the day
to get a daily step count of 10,000.
3. CORIANDER WATER
~ 1 tsp coriander seeds soaked overnight in water
and then strained
B O X F IT
URAD DAAL
Ingredients
Instructions
~ 1/2 cup whole urad daal, soaked overnight
~ 1 tbsp ghee
~ 1-inch ginger
~ 4 cloves garlic
~ 2 tomatoes- pureed
~ 1 handful dry kasturi methi
1.
2.
3.
Makes 2 servings
4.
Make sure the daal is soaked overnight. If you
have not soaked it you can use the split urad
daal instead of whole.
Boil in double the amount of water in a pressure
cooker- 4-5 whistles. Open the pressure cooker
and cook more on medium-low flame.
Meanwhile, in a small pan add the ghee,
followed by the ginger and garlic. Cook for
about a minute until golden brown. Add the
tomato puree and cook on low flame for 2-4
minutes until the colour changes and the water
evaporates.
Add the Kasturi methi, shut off the gas and add
the tadka to the pressure cooker. Mix well with
the back of the ladle till some beans are
mashed. Serve hot.
B O X F IT
KALA CHANNA CURRY
Ingredients
Instructions
~ 1 cup kala channa soaked overnight (soak extra to make
hummus, use in a salad or to make cutlets)
~ 1 bay leaf
~ 1 red chilli
~ 1 big cardamoms
~ 1 small green cardamom
~ 1-inch ginger
~ 2 garlic cloves
~ 1 onion
~ 1 tomato- pureed
~ 1 tsp jeera powder
~ 1 tsp dhaniya powder
~ 1/2 tsp garam masala
~ salt
~ 2 cups water
~ 1/2 tbsp ghee
1.
Makes 2 servings
5.
2.
3.
4.
Drain the beans and transfer to a pressure cooker,
with 2 inches of water on top along with the bay leaf,
big and small elaichi and salt. Put on medium to high
flame and cook for 4-5 whistles on high flame.
Take some cooked beans and keep them in a box,
refrigerated. Remove the whole spices and leave the
rest of the beans with the water on the stove.
Puree the ginger and garlic and keep aside. Add some
water if required. Puree the onion and add some
water again if required. Keep aside.
In a small pan heat the ghee, add the ginger and
garlic paste. Cook for 2 mins on low flame and just as
the colour is about to turn, add the onion paste. Cook
for another 2 mins and then add the jeera, dhaniya
and garam masala. Increase the flame and after 30
secs add the tomato puree. Cook for almost 5-6 mins
of medium to low flame till the tomato puree
changes colour and it starts to leave oil.
Then add this masala puree to the beans in the
pressure cooker and cook on low flame for about 15
mins. Add more water if required but keep pressing
the back of the kadchi to the pressure cooker so that
the beans "galo" with the gravy and you get a thick
curry. Add salt to taste.
B O X F IT
AVOCADO CHOCOLATE MOUSSE
Ingredients
Instructions
~ 1/4 cup cocoa powder
~ 1/4 cup honey or 2 dates.
~ 1 over-ripe avocado
~ 1 tsp vanilla extract
~ 3 tbsp milk of your choice
1.
2.
Blend everything in a blender until smooth.
Chill mixture in serving bowls for half an hour.
Enjoy!
Makes 1 serving
B O X F IT
GREEN CHUTNEY
Ingredients
Instructions
~ 100 gms fresh coriander
~ 40 gms fresh mint (optional)
~ 1-inch ginger
~ 2 garlic cloves
~ 1 small green chilli (optional)
~ Juice of 1 lemon
~ salt to taste
1.
2.
Place all the ingredients in a blender and mix
until smooth. Add some water if required.
Store in a glass jar in a fridge for up to 4 days.
1 serving is 1 tbsp
B O X F IT
VEGETABLE TIKKI
Ingredients
Instructions
~ 1/8 cup carrot, chopped
~ 1/8 cup peas
~ 1/8 cup broccoli or cauliflower, chopped
~ 1/8 cup capsicum or any other seasonal green
vegetable
~ 1 tbsp coriander leaves
~ 2 garlic cloves
~ 2 tbsps flaxseed powder, extra for dusting
~ 1/2 tsp salt
1.
2.
Blitz the vegetables, garlic, coriander and salt in
a blender. Take it out in a bowl, add half the
flaxseed powder to it and shape 4 cutlets.
Heat a non-stick pan and cook the cutlets on
medium flame. Press them down to cook well,
about 4 minutes on each side.
DO NOT USE OIL
NOTE- Make flaxseed powder by grinding flax seeds
in the mixie.
Makes 1 serving = 4-5 cutlets
B O X F IT
STIR FRY VEGETABLES
Ingredients
Instructions
~ 1 tsp olive oil
~ 2 cloves garlic, chopped
~ 50 gms beans, washed and chopped
~ 1 small broccoli head, cut into florets
~ 1 tsp salt
~ 1 tbsp mixed seeds (pumpkin seed, sesame seeds,
flax seeds)
1.
Heat a pan over high heat. Add the oil, garlic
and stir-fry for about 30 seconds. Add the
broccoli and beans and stir for 4-5 minutes, or
until soft and slightly coloured. Remove from
the pan. Season with salt and garnish with
mixed seeds.
Make 2 servings
B O X F IT
ZOODLES WITH CHICKEN
Ingredients
Instructions
~ 1 medium-large green zucchini
~ 1 tbsp olive oil
~ 1 tbsp chopped garlic
~ 2 tbsps chopped spring onions
~ Salt to taste
~ 100 gms skinless chicken breast
1.
PESTO
~ 2 cups packed fresh basil leaves- keep some aside
~ 1 cup roughly chopped spring onion (only green)
~ ¼ cup walnuts
~ 1/2 cup extra-virgin olive oil
~ 4 large clove garlic
~ ½ teaspoon ground pepper
~ 1 tsp salt
3.
2.
Use a spiral vegetable slicer or cut the zucchini
lengthwise into thin long slices. Make the slices
flat and cut into long thin noodles. Keep aside.
Place the basil, walnuts, cheese, garlic, pepper,
olive oil and 1/4 teaspoon salt in a small mixie
and blend until smooth. Add a little extra olive
oil if needed.
Heat 1 tablespoon oil in a pan over mediumhigh heat. Add the garlic and cook for 1 minute
until light golden brown, add the spring onions.
Add the chicken and cook for 2-5 minutes on
low flame. Once the chicken is done from
outside add in the zoodles and 2 tbsps of pesto
and salt to taste. Add the egg and toss for about
2 minutes and once the chicken is cooked take
off and garnish with fresh basil.
You can replace zucchini pasta with 50 gms of grain
free pasta
Make 1 serving
B O X F IT
COTTAGE CHEESE IN MUSHROOM SAUCE
Ingredients
Instructions
~ 50 gms paneer (cottage cheese)
~ 1 tsp olive oil
~ salt and pepper to taste
1.
MUSHROOM SAUCE
~ 1 tbsp olive oil
~ 1 tbsp flour (maida)
~ 1/2 cup sliced mushroom
~ 1/4 cup milk
~ salt to taste
Makes 1 serving
2.
Heat oil in a pan, cook the paneer on medium
flame, season with salt and pepper.
Once cooked, transfer to a chopping board and
cut into cubes
MUSHROOM SAUCE
1. In a pan, add the olive oil followed by the flour.
Brown the mixture until golden on low flame.
Add the milk and stir well. Add in the
mushroom and cook on low flame till the
mushrooms reduce in size and leave their own
water. Season with salt.
2. Pour the sauce on top of the paneer and garnish
with any herb of your choice (rosemary would
taste great!).
B O X F IT
CHICKEN IN MUSHROOM SAUCE
Ingredients
Instructions
~ 100 gms chicken breast
~ 1 tsp olive oil
~ salt and pepper to taste
1.
2.
MUSHROOM SAUCE
~ 1 tbsp olive oil
~ 1 tbsp flour (maida)
~ 1/2 cup sliced mushroom
~ 1/4 cup milk
~ salt to taste
Makes 1 serving
Rub salt and pepper on the chicken breast. Heat
oil in a pan, place the chicken breast and cook
on low flame for 4 minutes on each side.
Once cooked, transfer to a chopping board and
cut into bite-size pieces.
MUSHROOM SAUCE
1. In a pan, add the olive oil followed by the flour.
Brown the mixture until golden on low flame.
Add the milk and stir well. Add in the
mushroom and cook on low flame till the
mushrooms reduce in size and leave their own
water. Season with salt.
2. Pour the sauce on top of the chicken and
garnish with any herb of your choice (rosemary
would taste great!).
B O X F IT
CHAAS
Ingredients
Instructions
~ 1/2 cup low-fat dahi or homemade coconut milk
~ 1 cup water
~ 1 tsp kala namak
~ 1/2 tsp salt
~ 1/2 tsp pepper
~ 1 tbsp fresh mint (optional)
1.
Blend everything in a mixie and enjoy with your
lunch!
Makes 1 serving
B O X F IT
PANEER TIKKA ROLL
Ingredients
Instructions
~ 50 gms paneer, cut into big cubes
~ 1/2 onion, cut into cubes
~ 1/2 green capsicum, cut into cubes
~ 1/4 cup whole wheat atta or any other atta of your
choice except maida.
~ 1/2 tbsp ghee
1.
MARINADE
~ fresh coriander (stems included), 1 handful
~ fresh mint, 1 handful
~ 1-inch ginger
~ 1 tsp chaat masala
~ 1 green chilli
~ 1 tbsp dahi
~ salt to taste
2.
3.
4.
In a mixie blend all the ingredients under
marinade until smooth, pour into a bowl (Keep
some aside as chutney). Add the paneer, onion
and capsicum into the marinade and let it sit for
10 mins in the fridge.
Add water to the atta and make a dough (you
can add ajwain to the dough). Roll out 1 thickish
roti and cook on a flat tawa. Add 1/2 tsp of ghee
between both sides to make it crispy.
Meanwhile, grill the paneer, onion and
capsicum in ghee on high flame. Let it become
nice and brown.
Assemble the role and enjoy!
Makes 1 serving = 1 roll
B O X F IT
CHICKEN ROLL
Ingredients
Instructions
~ 100 gms chicken breast, cut
~ 1/2 onion, cut into cubes
~ 1/2 green capsicum, cut into cubes
~ 1/2 cup whole wheat atta or any other atta of your
choice except maida.
~ 1/2 tbsp ghee
1.
MARINADE
~ fresh coriander (stems included), 1 handful
~ fresh mint, 1 handful
~ 1-inch ginger
~ 1 tsp chaat masala
~ 1 green chilli
~ 1 tbsp dahi
~ salt to taste
2.
3.
4.
In a mixie blend all the ingredients under
marinade until smooth, pour into a bowl (keep
some aside as chutney). Add the chicken, onion
and capsicum into the marinade and let it sit for
10 mins in the fridge.
Grill the chicken, onion and capsicum in 1/4
tbsp ghee on medium/low flame until the
chicken is cooked.
Add water to the atta and make a dough (you
can add ajwain to the dough). Roll out 1 thickish
roti and cook on a flat tawa. Add 1/4 tbsp of
ghee between both sides to make it crispy.
Assemble the roll by stuffing the filling in the
roti and enjoy with chutney.
Makes 1 serving = 1 roll
B O X F IT
ZUCCHINI BOATS V
Ingredients
Instructions
~ 1 large green zucchini cut lengthwise to make two
equal halves
~ 1/2 onion, chopped
~ 1/2 cup chopped vegetables of your choice
(mushroom, peppers, corn)
~ salt, oregano and chilli flakes for seasoning
~ 1 tomato, pureed
~ salt to taste
~ 1 tsp olive oil
~ 20 gms grated paneer
1.
2.
3.
Makes 1 serving
4.
5.
Once you've sliced your zucchini perfectly,
scoop the inside using a spoon to make it
hollow. You can also use a pairing knife to cut
the desired shape and then scoop out the pulp
with a spoon.
Finely chop the pulp and keep it aside. Heat a
pan and cook the onions until translucent. Add
the vegetables including the zucchini pulp and
tomato puree. Cook for 2 minutes.
Season the mixture with herbs, salt and pepper
and stuff the filling into the boats. If you have
extra filling left you can put it into a glass dish
and bake it alongside. Sprinkle the grated
paneer on top.
Heat your oven to 180 *C or switch on the grill.
Lightly grease a baking tray and place the boats
on it. Bake for 10-15 minutes.
Garnish with any fresh herb of your choice and
eat straight out of the oven!
B O X F IT
VEGETABLE DALIYA
Ingredients
Instructions
~ 1/4 cup daliya or bulgar wheat or oats
~ 1 cup chopped vegetables of your choice (carrot,
peas, cauliflower, capsicum)
~ 1 tsp cumin seeds
~ 1 inch ginger
~ 1 garlic clove
~ pinch of haldi
~ salt to taste
~ fresh coriander and lemon for garnishing
~ 1 cup water
~ 1/2 tsp ghee
1.
2.
3.
4.
Wash the daliya 2-3 times in water and strain.
In a pot, heat the ghee, add the ginger and
garlic, cook until golden, add the cumin seeds.
Add the vegetables and the daliya along with
the haldi and water. Cover the pot and let it
cook for 10-15 mins on low heat until the
vegetables and grains are cooked. Stir
occasionally and add more water if required.
Once you open it, give it a gentle stir with a
fork, season with salt, lemon and garnish with
fresh coriander.
Makes 1 serving
B O X F IT
SPINACH AND CORN BAKE
Ingredients
Instructions
~ 200 gms spinach, washed
~ 1/2 cup corn kernels (can replace with sliced
button mushroom)
~ 2 garlic cloves
~ 1-inch garlic
~ 1/2 tsp olive oil
~ 50 gms grated paneer
~ 10 gms grated cheese
1.
2.
3.
Makes 1 serving
Add the washed spinach to a big pot along with
the ginger. Cover the lid and let it steam for 3-5
mins until the leaves wilt. Transfer to a mixie
and puree until smooth.
In a flat pan, heat oil and cook the garlic until
golden brown. Add the spinach puree and corn,
cook for about 5 mins. Season with salt and
paprika if you want to make it a little spicy.
Transfer to a flat pyrex (glass) dish, sprinkle the
grated paneer and cheese on top and bake/grill
in the oven at 180*C until the top turns golden
brown. (6-8 mins)
B O X F IT
TUNA CUCUMBER SUSHI
Ingredients
Instructions
~ 1 cucumber
~ 1/4 cup canned tuna
~ 1 tsp mustard
~ 1 tbsp yoghurt
~ salt and pepper to taste
1.
2.
Cut the cucumber into roundels, 2" thick. Use a
pairing knife and cut the inner pulp, scoop it out
with a spoon so you get a hollow ring.
Chop the cucumber and mix with the tuna along
with the mustard, salt and yoghurt. You can add
chopped capers or olive if you want. Scoop the
filling into the cucumber cups and enjoy
Makes 1 serving
B O X F IT
CHICKEN SANDWICH
Ingredients
Instructions
~ 100 gms chicken breast
~ 2 slices of whole wheat bread/sourdough/glutenfree bread
~ 1/2 tomato or cucumber or both!
~ 2 big leaves of iceberg lettuce (or any other salad
leaf)
~ salt and pepper to taste
~ 1 tbsp mustard
~ 1 tbsp hummus or pesto
~ 1 tsp olive oil
1.
Makes 1 serving
4.
2.
3.
Rub salt and pepper on the chicken breast. Heat
oil on a pan and cook the chicken breast for 5
minutes on each side on a low flame.
Alternatively, use frozen smoked chicken breast
(green chick), defrost in the microwave.
Cut the chicken breast into half so you have 2
thin breasts.
Slightly toast your toast and apply mustard on
one side and pesto/hummus on the other. Put
the lettuce, followed by the tomato or
cucumber and then the chicken breast. Close
the sandwich and enjoy.
If you have a sandwich maker or toastie at
home you can grill the sandwich.
B O X F IT
PARWAL / TINDORA SABZI
Ingredients
Instructions
~ 250 gms tindora, cut into roundels
~ 1 tsp ghee or olive oil
~ 1 pinch hing
~ 1 tsp whole jeera
~ 1 tsp haldi
~ 1 tsp dhaniya powder
~ salt to taste
~ fresh coriander to garnish
1.
2.
Heat oil/ghee in a pan, turn to low flame and
add the jeera, let it crackle a bit and then add
the dhaniya powder. Stir it a bit and add the
hing followed by the chopped vegetable.
Cover with a lid and let it cook for 8-10 mins,
stirring occasionally. Towards the end, stir in
the haldi and salt to taste. Garnish with
coriander and serve hot.
Makes 2 servings
B O X F IT
COCONUT CHUTNEY
Ingredients
Instructions
~ 1 cup fresh grated coconut
~ 1 tbsp water
~ 1 tsp mustard seeds
~ Handful fresh curry leaves
~ 1 green chilli
~ salt to taste
~ Juice of 1/2 lemon
1.
2.
Blend the coconut in the mixie with salt, lemon
juice and the green chilli. Add some water if
required.
In a small pan, dry roast the mustard seeds until
fragrant. Wash the curry leaves and add them
to the pan. Switch off the flame and put the
tadka over the chutney.
1 serving is 1 tbsp
B O X F IT
TERIYAKI PANEER
Ingredients
Instructions
~ 100 gms paneer
~ 1 tablespoon olive oil, divided
~ 1 onion, sliced thinly
~ 1 broccoli crown, chopped
~ ¼ cup water
~ 1/2 cup chopped french beans or edamame
~ 1/2 cup teriyaki Sauce OR half oyster and half soy
OR black bean sauce
~ 1/2 cup cooked quinoa
~ 1/4 cup chopped green onion- keep the greens
aside
~ Sesame seeds
1.
Makes 1 serving
4.
2.
3.
Slice the paneer into bite-size pieces and set
aside.
Heat a wok or non-stick skillet over high heat.
Add 1/2 the oil to the wok. When the oil ripples,
add the paneer and cook for 3-4 minutes until
it’s crisp and golden underneath then turn with
tongs and brown the other side. Transfer to a
plate lined with paper towels.
Heat the remaining oil in the wok and add the
onion. Stir fry for 2-3 minutes then add the
broccoli and carefully pour in ¼ cup water,
watching so it doesn’t splatter. Stir fry until the
broccoli is crisp-tender, 2-3 minutes. Pour in the
teriyaki sauce, add the beans and paneer to the
wok, and stir fry, cooking for 3-4 more minutes.
Top with green onion and sesame seeds and
serve over quinoa.
B O X F IT
METHI ALOO
Ingredients
Instructions
~ 200 gms methi, washed and roughly chopped
~ 50 gms potato, cut into cubes
~ 1/2 onion, chopped
~ 1 inch ginger
~ 1 tsp cumin powder
~ 1 tsp coriander powder
~ 1/2 tsp haldi
~ salt to taste
~ 1/2 tbsp ghee
1.
2.
3.
In a pan, heat half the oil and lightly fry the
potato. Cook until it gets some colour and keep
aside.
In the remaining oil add the ginger, followed by
the onion. Turn on low flame till it leaves some
water.
Add the methi leaves to the pan and cook on
low flame till the leaves leave their own water
and reduce in size. Add the potato and onion
followed by the spices (cumin, coriander, haldi
and salt to taste).
Makes 2 servings
B O X F IT
VEG BURRITO
Ingredients
Instructions
~ 30 gms paneer, cubes
~ 30 gms boiled chickpeas or kidney beans
~ 1 tsp extra virgin olive oil
~ 3 garlic cloves
~ 1 diced sweet onion
~ 1/4 cup sliced mushrooms
~ 1/4 cup sliced bell peppers
~ 2 tbsp minced fresh parsley
~ 2 tbsp basil
~ 1-1.5 tbsp fresh lemon juice
~ 1/4 cup hung curd
~ 3/4 tsp kosher salt (or to taste) + black pepper
~ 1 whole wheat tortilla wrap
1.
2.
3.
In a large skillet, heat 1 tsp oil over medium
heat. Sauté garlic and onion for a few minutes
over medium heat. Add in the peppers and
mushrooms and sauté for 5 minutes, reducing
heat if necessary and stirring frequently so it
doesn’t stick to the bottom.
Add the paneer, fresh herbs, lemon juice, and
season with salt and pepper to taste. Cook for 1
more minute.
Heat the wrap on a tava. To assemble first put
the hung curd dip and place the mixture on top.
Add some more fresh herbs, wrap and enjoy!
Makes 1 serving
B O X F IT
GREEN PROTEIN SMOOTHIE
Ingredients
Instructions
~ 2 cups raw baby spinach
~ 2 cups coconut water
~ 1 banana or 1/2 avocado
~ 1 tsp spirulina/wheatgrass or moringa powder
~ 20 gm protein powder
~ 2 tsp flax seeds
~ 1 tsp pumpkin seed
1.
Blend everything in a high-speed blender except
the pumpkin and flax seeds. Pour your smoothie
into a glass and top with the seeds.
Makes 1 serving
B O X F IT
DAHI
Ingredients
Chola or Rajma
~ 1/2 cup lowfat dahi (homemade or store-bought )
Makes 1 serving
B O X F IT
EGG CURRY
Ingredients
Instructions
~ 4 eggs/ 200 gms fish filet or mutton
~ salt as required
~ 1 onion
~ 1/2 piece ginger
~ red chilli as required
~ 1/2 teaspoon coriander powder
~ 3/4 teaspoon garam masala powder
~ 2 cup water
~ 1 tomato
~ 2 green chilli
~ 4 cloves garlic
~ 3/4 teaspoon turmeric
~ 2 tablespoon virgin olive oil
1.
2.
3.
Make fish or mutton curry if you’re not eating eggs.
Makes 2 servings
4.
5.
Heat 2 cups of water in a pan and add a pinch of salt.
Once the eggs have boiled for 10 mins, take the pan
off the flame and remove the shells of the eggs.
Alternatively, prepare the fish filet or chicken chunks.
Next, chop the onion, ginger, garlic cloves and green
chillies and keep them aside. Next, add the tomato to
a blender jar and blend it to make a thick paste.
Meanwhile, heat some olive oil in a wok over a
medium flame and add garlic cloves along with ginger
in it. Saute them until they turn soft and you can
smell the aroma of garlic. Now add the onions along
with green chillies. Let the onions become soft and
turn golden brown in colour.
Next, season this mixture with spices like turmeric,
red chilli powder, garam masala, coriander powder
and salt. (Add the chicken/fish at this stage) Mix the
ingredients well until you can smell the cooked
spices. Once done, add the blended tomato paste to
this and stir it to coat all the ingredients with spices.
Once the gravy becomes thick, add the egg and mix
them in the curry to coat them evenly. Let the dish
simmer for a while and stir it occasionally. Once
done, Take it off the flame and transfer the dish in a
serving bowl.
Garnish with coriander leaves
Note- feel free to follow your home recipe.
B O X F IT
HOMEMADE PIZZA
Ingredients
Instructions
BASE (make your own or use a tortilla wrap)
~ 250 gms whole wheat flour
~ 4 gms dry yeast (activated in warm water) or 10
gm fresh yeast
~ 1 gm sugar
~ 4 gms salt
~ 115 ml water
~ 17ml oil (olive oil)
1.
TOPPINGS
~ 1 red capsicum sliced into strips
~ 100gms sliced mushrooms
~ 100 gms protein of your choice
2.
3.
4.
SAUCE
~ 1 Red onion, chopped
~ 8 Garlic cloves finely chopped (the more the
better)
~ 200 gms fresh tomato, pureed
~ oregano
~ chilli flakes
~ salt
5.
Mix the ingredients for the dough really well.
Knead for 10-15 mins. The more you stretch and
break the dough the better strength it will get.
Shape it into a tight ball and place it in a bowl,
cover with cling wrap and let it rise for about 2
hours at room temperature.
Preheat oven to 220 degrees C
Make the sauce by sauteing garlic, followed by
onion. Add the tomato puree and let it cook on
low-medium flame for 15-20 mins. Season really
well with salt, oregano and chilli flakes.
Roll out the base however you want to
whatever thickness you can handle, generously
dusting with flour to avoid it from sticking to the
surface. Dust the tray with flour and bake the
pizza base for 10 mins at 220*C. (If using tortilla
wraps skip this step).
Take it out and add the pizza sauce and your
toppings. Bake for another 15 mins at 200*C
and enjoy 🍕
Makes 6 servings. 1 serving is 4 slices or half a pizza
B O X F IT
PROTEIN COFFEE SHAKE
Ingredients
Instructions
~ 25 gms rolled oats
~ 1 sliced banana, frozen for 30 mins or more
~ 1/2 cup or 120 ml almond or soy milk
~ 1/2 cup or 120 ml brewed coffee (or coffee
powder mixed with water)
~ 20 gms protein powder (omit if not using)
~ Ice cubes (optional)
1.
Combine all ingredients in a high-speed blender
and enjoy!
Makes 1 serving
B O X F IT
BURRITO (GL, LF)
Ingredients
Instructions
~ 1/4 cup overnight soaked and boiled kidney beans
~ 1/2 chopped tomato
~ 1 tsp extra virgin olive oil
~ 2 garlic cloves
~ 1/2 diced onion
~ 1/2 cup sliced mushrooms
~ 1/2 cup sliced bell peppers
~ 2 tbsp minced fresh parsley or coriander
~ Handful of basil
~ Juice of 1/2 a lemon
~ 3/4 tsp kosher salt (or to taste) + black pepper
~ 3/4 cup besan or gram flour or makki atta
1.
2.
3.
4.
Makes 1 serving
5.
Combine the gram flour or cornflour with 2
tbsps water to make a dough, cling wrap and
keep in the fridge.
Meanwhile, in a large skillet, heat 1 tsp oil over
medium heat. Sauté garlic and onion for a few
minutes over medium heat. Add in the peppers
and mushrooms and sauté for 5 minutes,
reducing heat if necessary and stirring
frequently so it doesn’t stick to the bottom.
Add the kidney beans, fresh herbs, lemon juice,
and season with salt and pepper to taste. Cook
for 1 more minute.
Roll out the dough into 1 flat roti and heat on a
flat pan. Cook for about a minute on each side
or until the roti gets some colour.
To assemble, place the mixture in the middle
along with the raw tomato, wrap and enjoy!
B O X F IT
GLUTEN-FREE PASTA
Ingredients
Instructions
~ 1/4 cabbage
~ 50 gms peas
~ 20 gms gluten-free pasta (quinoa, edamame,
brown rice, soba)
~ 1/4 cup or 10 ml veg stock
~ 1 tsp salt
~ 4 cloves garlic
~ 1 tsp olive oil
~ 1 tsp oregano
~ Handful of basil leaves
1.
2.
3.
4.
Cut the cabbage lengthwise, in thin strands.
Wash and keep in a strainer.
Boil the pasta.
Heat oil in a pan, cook the garlic until golden
brown. Deglaze the pan with the vegetable
stock and add the cabbage and peas. Add in the
pasta and season with salt and oregano.
Garnish with basil leaves and enjoy!
Makes 1 serving
B O X F IT
PROTEIN MUG CAKE
Ingredients
Instructions
~ 1 scoop protein powder (chocolate or vanilla)
~ 1 tbsp unsweetened cocoa powder
~ 1/3 cup or 3 tbsp almond milk (or any other milk)
~ 2 tbsps coconut/ almond/ oats flour
~ 1 tbsp regular flour
~ 1 tbsp jaggery or brown sugar or stevia
~ 1/2 tsp vanilla essence
~ 2 tsp olive oil
~ 1 tsp baking powder
1.
2.
Whisk until mixed, then add into a
microwavable mug and
microwave for 60-80 seconds.
(80 is drier 60 is gooier – We recommend
gooier!!!)
Pair with protein banana ice cream for added
goodness!
Makes 1 serving
B O X F IT
KALE SALAD
Ingredients
Instructions
~ 1 cup chickpeas, soaked overnight and boiled
~ 2 tbsps pomegranate
~ 1 cucumber, cut into cubes
~ 8 stems kale, broken into bite-sized pieces
~ 1/4 iceberg lettuce or any other salad leaf
~ 3 walnuts, broken
~ 1 tsp sesame seeds
~ 1 tsp sunflower or pumpkin seeds
1.
DRESSING
~ You can use 2 tbsps of hummus mixed with lemon
as the dressing
OR
~ 2 tbsps tahini/dahi
~ juice of 1 lemon
~ 1 tbsp mustard sauce or any chilli sauce
~ pinch of salt
3.
2.
Strain the chickpeas and place them on a towel
on a tray and leave to dry for 30 mins or more
under a fan or outside. Preheat the oven to
180*C.
If the chickpeas are a little wet, never mind.
Place them on a baking tray and bake for 20
mins until they're crisp on the outside but still
soft. (You can use leftover roasted chickpeas if
you have any left).
Combine all the salad ingredients. Mix the salad
dressing together and toss the salad in it. Enjoy!
Makes 1 serving
B O X F IT
QUINOA VEGETABLE POT
Ingredients
Instructions
~ 1/4 cup or 40 gms cooked quinoa
~ 1 tbsp grated ginger
~ 1 tsp cinnamon powder
~ 1 tsp cumin powder
~ 1 tsp lemon zest (wash and grate the lemon skin)
~ 1 lemongrass stalk or juice of 1 lemon
~ pepper and salt to taste
~ 2 tbsps soya sauce (omit if soy intolerant)
~ 1/4 cup cut beans
~ 1/4 red bell pepper, thinly sliced
~ 1/8 sliced cabbage
~ Handful of basil leaves
~ 1 tsp olive oil
~ 4-5 peanuts
1.
2.
3.
Cook quinoa in double amount of water for 15
mins, until cooked.
Heat oil in a pan, cook the ginger until fragrant.
Add the lemongrass, cumin and cinnamon
powder. Add all the vegetables and cook for 3-4
minutes on low flame.
Add the soya sauce and lemon juice and lemon
zest. Add the cooked quinoa and mix well.
Season with salt if required. Garnish with basil
leaves and peanuts.
Makes 1 serving
B O X F IT
TURMERIC OATS
Ingredients
Instructions
~ 1/4 cup or 50 gms rolled oats (Gluten-free)
~ 1/2 cup water
~ 1/2 tsp turmeric powder or freshly grated turmeric
~ 1-2 saffron strands (optional)
~ 10 gms protein powder (omit if not consuming)
1.
GARNISH
~ 6 raisins/ dried blackberries/ dried blueberries or
dried cranberries
~ grated coconut
~ 1 tsp chia seeds or flax seeds
~ 7 almonds, sliced
3.
4.
2.
5.
6.
Makes 1 serving
Rinse the oats 2-3 times and then cook them in
water along with the turmeric and saffron is
using.
After 5-6 minutes when the oats are cooked,
add in the protein powder and stir well (only if
using). Pour into a bowl, garnish and enjoy!
You can consume the oats warm or cold.
Cook quinoa in double amount of water for 15
mins, until cooked.
Heat oil in a pan, cook the ginger until fragrant.
Add the lemongrass, cumin and cinnamon
powder. Add all the vegetables and cook for 3-4
minutes on low flame.
Add the soya sauce and lemon juice and lemon
zest. Add the cooked quinoa and mix well.
Season with salt if required. Garnish with basil
leaves and peanuts.
B O X F IT
SUGAR-FREE OATS
Ingredients
Instructions
~ 1/4 cup or 50 grams rolled oats (Gluten-free)
~ 1/2 cup water
~ 1/2 tsp turmeric powder or freshly grated turmeric
~ 1/2 tsp cinnamon powder
~ 1-2 saffron strands (optional)
~ 10 gms protein powder (omit if not consuming)
1.
2.
3.
Rinse the oats 2-3 times and then cook them in
water along with the cinnamon, turmeric and
saffron, if using.
After 5-6 minutes when the oats are cooked,
add in the protein powder and stir well (only if
using). Pour into a bowl, garnish and enjoy!
You can consume the oats warm or cold.
GARNISH
~ grated coconut
~ 1 tsp chia seeds or flax seeds
~ 7 almonds, sliced
Makes 1 serving
B O X F IT
ROAST CHICKEN
Ingredients
Instructions
~ 100 gms chicken breast or 200gms chicken on the
bone
~ 1 onion, roughly cut
~ 1 sweet potato, peeled and cut into large chunks
~ 100 gms spinach
~ 4 garlic cloves, whole
~ 1 tsp salt
~ 1 tsp pepper
~ 1 tbsp olive oil
~ 1.2 tsp paprika or red chilli powder
~ 1 tbsp any dried herb of your choice, like oregano
or basil
~ 1 tbsp fresh herb like parsley, coriander, basil,
rosemary, thyme
1.
2.
3.
Pre-heat your oven to 200 *C. Mix half the salt,
paprika, pepper and dried herb and coat the
chicken well.
Combine the onion, garlic, and potato, olive oil,
half the salt, pepper, paprika and dried herb and
place in a flat pyrex dish. Place the chicken on
top and roast in the oven for 35-40 mins.
Take out and place the spinach on top and roast
for another 8-10 mins. Garnish with fresh herbs
and enjoy!
Makes 2 servings
B O X F IT
CHICKPEA CUTLET
Ingredients
Instructions
~ 1 cup soaked and boiled chickpeas
~ 100 gms boiled spinach, roughly chopped (squeeze
out excess water)
~ 1/3 cup oats, ground in the mixie to make oat flour
~ 3 garlic cloves
~ 1 green chilli
~ salt to taste
~ handful coriander leaves (optional)
~ 1/2 tsp olive oil
1.
2.
3.
4.
Blend the spinach, garlic, coriander leaves, chilli
and salt in a mixie. Add the chickpeas and blend
again, the mixture will be a little coarse.
Put the mixture in a bowl and add in the oat
flour, keep some aside for coating.
Shape the cutlets and dust them in oat flour.
Grease a pan with oil and cook the cutlets for
about 4-5 mins on each side or until brown.
Makes 2 servings- 8 cutlets (make and keep some in
the freezer for a future dinner)
1 serving is 4 cutlets
B O X F IT
COCONUT WATER
Ingredients
~ Fresh water from 1 green coconut,, not canned
Makes 1 serving
B O X F IT
SINGHARA CHILLA
Ingredients
Instructions
~ 1/4 cup singhara atta
~ 1/2 tsp cumin powder
~ 1/2 small green chilli (if you want to make it spicy)
~ himalayan pink salt to taste
~ 1/2 cup water, or as needed
~ 1/2 tsp ghee or olive oil
~ 1 tbsp fresh coriander, chopped
1.
2.
Mix all the ingredients together except the
water and oil. Add the water, the batter should
be of pourable consistency.
Heat a flat pan or tava. Pour 1 ladle of batter,
don't spread it. Spread some oil on the edges
and flip it once the edges start to cook. Cook the
other side for 1 minute.
Makes 1 serving (1 chilla)
B O X F IT
SAMAK CHAWAL
Ingredients
~ Samak chawal or barnyard millet is a Navratri food
that can be consumed as rice during fasting.
1 serving size is 1/2 cup or 80 grams cooked
B O X F IT
AMARANTH ROTI
Ingredients
Instructions
~ 3/4 cup amaranth flour
~ 4 tbsps water
1.
2.
1 serving is 1 roti
Make the dough and add more water if
required. (you can cling wrap it and let it rest for
15 mins if you have time).
Start rolling out your chapatis, use regular atta
to make the roti. Make it like a regular roti.
B O X F IT
FISH CURRY
Ingredients
Instructions
~ 2 garlic cloves
~ 2 small green chillies, chopped
~ 1/2 tbsp finely chopped ginger
~ 4 tsp turmeric powder or 2 tbsp finely chopped
fresh turmeric
~ 1/2 onion finely chopped
~ 1 tsp cumin powder
~ 1 tsp coriander powder
~ 1/4 tsp ground cloves
~ 2 green cardamom seeds, cracked
~ 6 curry leaves
~ 200 ml of homemade coconut milk
~ 100 ml stock or water
~ 250 grams fish of your choice cut into cubes
~ Juice of 1 lemon
~ 1 tsp olive oil or ghee
1.
2.
3.
4.
Cut the fish and marinate with salt, set aside in
the fridge.
Blend the turmeric, garlic, chilli and ginger in a
small mixie or grind with a mortar and pestle.
Heat oil over medium heat and cook the onions
until translucent. Add the chilli paste and cook
until fragrant. Add all the spices and the curry
leaves.
Deglaze with the stock and add the fish pieces.
Let it boil for about 2 minutes or until the fish
turns opaque. Add the coconut milk and turn off
the gas (do not cook the coconut milk).
Garnish with fresh coriander and enjoy with
brown or red rice.
Makes 3 servings
B O X F IT
FALAFEL
Ingredients
Instructions
~ 1/2 cup chickpeas (soaked overnight and boiled in
a pressure cooker)
~ 4 garlic cloves
~ 1/2 chopped onion
~ 1 tsp cumin powder
~ 1 tsp coriander powder
~ 1/2 cup roughly chopped fresh coriander
~ 1 tsp cinnamon powder
~ 1/2 tsp black pepper
~ 1 tsp baking powder
~ 1 tsp salt
~ 1/2 tsp chilli flakes
~ 1/2 cup peas (fresh or frozen)
~ 2 tbsps besan or gram flour
~ 2 tbsp sesame seeds (mixed or white)
~ 1 tbsp olive oil
1.
2.
3.
Combine all the ingredients except half the
chickpeas, peas, sesame seeds and oil in a highspeed blender. Pulse until smooth. Add the
remaining chickpeas and peas and blend on low
speed until combined, let there be a bite.
Refrigerate for 30 mins.
Form the falafels into 10 flattish balls. Make
sure they're tightly packed. Coat each one in
sesame seeds and keep them aside. Make some
extra and keep it in the freezer for another
dinner.
Heat half the oil in a flat pan and cook half the
patties for 4-5 mins or golden brown and crispy
on each side. Heat the remaining oil and cook
the rest or freeze them for a future dinner.
Makes 2 servings = 10 falafels
1 serving is 5 falafels
B O X F IT
THAI CURRY (NON VEG)
Ingredients
Instructions
~ 4 tbsps real Thai curry paste (red, green or yellow)
~ 150 ml of homemade coconut milk
~ 2 cups chopped vegetables of your choice
(mushroom, baby corn, beans etc.)
~ 1 tbsp olive oil
~ 100 gms cubed chicken or prawns
~ 1 stick lemongrass
~ 3-4 kaffir lime leaves
1.
2.
Makes 2 servings
3.
Heat the oil in a pan, add the Thai curry paste
and cook on low flame for about 1 minute,
stirring continuously so that it doesn’t stick.
Smash the lemongrass with some weight and
add it to the pot along with the lime leaves.
Add the chicken or prawns to the pan and coat
with the paste, cook halfway. Add the
vegetables, they will release their own water on
low flame. Once the vegetables and chicken are
cooked, add the coconut milk and turn off the
flame. Cover with a lid so that it stays warm.
Season with fresh basil and salt or fish sauce to
taste.
B O X F IT
CAULIFLOWER FRIED RICE
Ingredients
Instructions
~ 1 tsp olive oil
~ 1 small cauliflower head (or 1/2 or 1 big)
~ 2 garlic cloves
~ 1-inch ginger chopped
~ 1/2 small onion or 1 spring onion, chopped
~ 1 cup peas and carrot or any other vegetables of
your choice
~ 2 tbsps soya sauce (use coconut aminos if gluten
or soy intolerant)
~ 1 tsp rice vinegar (optional)
~ 1 tsp chilli flakes
~ salt to taste
~ half a handful of peanuts or cashews
~ 1 tsp sesame oil or sesame seeds or both!
1.
2.
3.
Grate the cauliflower with a box grater or blitz
the florets in a mixie.
Heat oil in a pan and garlic add garlic, followed
by the onion. Once fragrant, add the grated
cauliflower along with the soy or coconut
aminos and vinegar if using. Add the peas and
carrots and cook until the rice and vegetables
are tender.
Season with chilli flakes and salt. Add the
sesame seeds and sesame oil if using. You can
garnish it with the green part of the spring
onion and nuts if you'd like!
Makes 1 serving
B O X F IT
CAULIFLOWER EGG FRIED RICE
Ingredients
Instructions
~ 1 tsp olive oil
~ 1 egg
~ 1 small cauliflower head (or 1/2 or 1 big)
~ 2 garlic cloves
~ 1-inch ginger chopped
~ 1/2 small onion or 1 spring onion, chopped
~ 1/2 cup peas and carrot
~ 2 tbsps soya sauce (use coconut aminos if gluten
or soy intolerant)
~ 1 tsp rice vinegar (optional)
~ 1 tsp chilli flakes
~ salt to taste
~ half a handful of peanuts or cashews
~ 1 tsp sesame oil or sesame seeds or both!
1.
2.
3.
4.
Grate the cauliflower with a box grater or blitz
the florets in a mixie.
Heat oil in a pan and garlic add garlic, followed
by the onion. Once fragrant, add the grated
cauliflower along with the soy or coconut
aminos and vinegar if using. Add the peas and
carrots and cook until the rice and vegetables
are tender.
Move the rice to the side of the pan and add the
egg on low flame, stirring really well and once
its scrambled combine it with the rice.
Season with chilli flakes and salt. Add the
sesame seeds and sesame oil if using. You can
garnish it with the green part of the spring
onion and nuts if you'd like!
Makes 1 serving
B O X F IT
TORI CHANNA DAAL
Ingredients
Instructions
~ 1-inch ginger, grated
~ 1 tomato, pureed
~ 1 tsp whole jeera or powder
~ 100 gms peeled and cubed tori or palak
~ salt to taste
~ 1 tsp ghee or olive oil
~ 1/4 cup channa daal
~ 1 tsp haldi
~ 1/2 onion
1.
2.
3.
4.
Wash the daal and add it to a pressure cooker
with double the amount of water. Add the
chopped tori, salt and haldi as well.
Heat oil in a tadka pan and add the ginger, cook
for a minute and add the cumin followed by the
tomato puree. Cook for 2 minutes and add to
the pressure cooker.
Let it cook for 30 minutes or 3 whistles. You can
add an extra tadka of tomato and onion paste.
Garnish with fresh coriander and enjoy with rice
or roti.
Makes 1 serving
B O X F IT
LAUKI / GHIYA KI SABZI
Ingredients
Instructions
~ 1-inch ginger, grated
~ 1 tomato, pureed
~ 1 tsp whole jeera or powder
~ 100 gms peeled and cubed lauki
~ salt to taste
~ 1 tsp ghee or olive oil
1.
Makes 1 serving
2.
Heat oil in a pan and add the ginger, cook for a
minute and add the cumin followed by the
tomato puree. Cook until the tomato starts
changing colour for about 5 minutes on
medium-low flame.
Add the lauki and coat well. Add some water
(the vegetable will release its own water as
well) and cook for 10 minutes on low flame with
the lid until tender. Season with salt.
B O X F IT
BHINDI
Ingredients
Instructions
~ 1 pinch hing
~ 100 gms bhindi cut into small pieces
~ 1 onion, chopped
~ 1 pinch amchoor
~ salt to taste
~ 1 tsp olive oil or ghee
1.
2.
3.
In a pan, heat some oil and add the hing,
followed by the bhindi and onion. Mix it once
and then leave it to cook on low flame. (do not
mix the bhindi or else it will get slimy).
After 7 minutes add the amchoor, mix and turn
the bhindi to cook the other side.
It should be done in another 10 mins, season
with salt. Do not cover the bhindi while cooking.
Makes 2 servings
B O X F IT
LOBIA PALAK CURRY
Ingredients
Instructions
~ 1/4 cup lobia soaked in water for up to 3 hours
~ 100 gms spinach, roughly chopped
~ 1 tsp cumin seeds or powder
~ 1 tbsp ginger garlic paste
~ 1/2 onion, chopped
~ 1 small green chilli, chopped
~ 1 tsp turmeric powder
~ 1 tomato, pureed
~ salt to taste
~ pinch of red chilli powder
~ 1 tsp coriander powder or graram masala
~ 1 tsp mustard oil or ghee
1.
2.
3.
4.
Makes 2 servings
Boil the soaked lobia along with the salt in a
pressure cooker for 4 whistles.
In a big kadhai or pressure cooker, heat some oil
and add the cumin seeds, once they start to
crackle add the ginger garlic paste and cook
until it changes colour. Add the onions and
green chilli and saute until onions turn
translucent. Add turmeric and mix well.
Add the tomato puree and cook until it starts
leaving oil. Add the coriander powder or garam
masala and red chilli powder if you want to
make it spicy.
Add the beans along with their water. Add the
chopped spinach and mix well. Let the curry
simmer and mash the beans with the back of
the ladle to get a thick curry. Check for salt and
garnish with fresh coriander or lemon juice.
B O X F IT
KARELA SABZI
Ingredients
Instructions
~ 100 gms karela, peeled and cut into thin rings
~ 1 small onion, cut into thin rings
~ 1 tsp cumin powder
~ 1 tsp coriander powder
~ salt to taste
~ 1 tsp mustard or olive oil
1.
2.
Heat oil in a pan and add cumin and coriander
powder and then ass the onion, shallow fry
them and then add the karela.
Cook until tender on medium to low flame.
Season with salt.
Makes 1 serving
B O X F IT
TENDIL OR KUNDRU KI SABZI
Ingredients
Instructions
~ 50 gms kundru or tendil, cut into thin rings
~ 1-inch ginger, chopped
~ 1 tsp cumin powder
~ salt to taste
~ pinch of haldi
~ 1/2 tsp ghee or mustard oil
1.
2.
Heat oil in a pan, add the ginger and cook for 30
secs followed by the cumin powder. Add the
kundru and cook on medium-low flame for 1015 mins or until tender.
Add turmeric and season with salt. Enjoy with
roti!
Makes 1 serving
B O X F IT
VEGAN OVERNIGHT OATS
Ingredients
Instructions
~ 1/3 cup rolled oats
~ 1 cup almond milk
~ 1 tbsp chia seeds
~ 1 tbsp honey
~ 1/2 tbsp peanut butter (optional)
~ 1 fruit of your choice (strawberries/ blueberries/
banana)
1.
2.
Combine all the ingredients except the fruit in a
jar with a lid, give it a stir and store in the fridge
overnight (or 2 hrs).
Mix it and top with fruit of choice. You can even
add 1 tbsp of anything crunchy on top (think
granola, pumpkin seeds, almonds).
Makes 1 serving
B O X F IT
HOMEMADE FALAFEL BURGER
Ingredients
Instructions
~ 200 gms chickpeas, soaked overnight and boiled
~ 2 garlic cloves
~ 1 Onion Roughly Chopped
~ 1 tsp Olive oil
~ 1 tsp cumin ground
~ 1/2 cup fresh coriander or parsley
~ 1 tbsp besan
~ 100 gms low-fat greek yoghurt (omit it lactose
intolerant)
~ 20 gms quinoa uncooked
~ 1 small cucumber, diced
~ 1 medium tomatoes
~ Handful Lettuce
~ 20 ml lemon juice
~ salt and pepper to taste
1.
2.
3.
4.
5.
6.
7.
Makes 2 servings
Place onion, garlic, coriander, cumin, besan,
fresh coriander or parsley and a small amount
of salt and pepper into a food processor and
blend until almost smooth.
Shape the mixture into four patties of the same
size and refrigerate for 30 minutes.
Meanwhile, finely dice the tomato, cucumber,
coriander, parsley and one garlic clove and
combine in a bowl with cooked quinoa and
lemon juice.
Remove the patties from the refrigerator and
heat the oil in a non-stick frypan over a medium
heat.
Cook the patties for 4-5 minutes on each side or
until cooked through.
Meanwhile, slice a wholewheat burger in half
and toast. Alternatively use whole wheat bread.
Once toasted, insert the falafel burger, followed
by a quarter of tabbouleh, yoghurt, lettuce and
sliced red onion.
B O X F IT
SATVIK PUMPKIN SOUP
Ingredients
Instructions
~ 250 gms chopped red pumpkin, with skin
~ 1 tbsp dried or fresh thyme
~ 1/2 tsp dry rosemary or 1 stem
~ 1 tbsp pink/rock salt
~ 1/2 green chilli, chopped
~ 1.5 cups or 100 ml homemade coconut milk
1.
GARNISH
~ 1 tbsp pumpkin seeds
~ 1/4 red bell pepper, cut into strips
~ coconut shavings
2.
In a soup pot, steam the pumpkin for about 20
mins with the lid on, until soft. Add some water
if required.
Once the pumpkin has cooked, transfer to a
blender along with the rest of the ingredients.
Blend until smooth. Garnish with the toppings
and enjoy!
(the rosemary and thyme are essential for
flavouring so use the dried version in case you
can't get fresh!)
Makes 1 serving
B O X F IT
TERIYAKI CHICKEN / FISH
Ingredients
Instructions
~ 100 gms chicken or fish cut into cubes
~ 1 tsp olive oil
~ 1 spring onion, sliced thinly, keep the greens aside
~ 2 garlic cloves
~ ¼ cup water
~ 1/2 cup or 50 gms chopped beans
~ 1/4 red bell pepper, cut into cubes
~ 2 tbsps Teriyaki Sauce OR half oyster and half soy
OR black bean sauce
~ Sesame seeds
1.
Makes 1 serving
2.
3.
Cut the protein of your choice into bite-size
pieces and set aside, season with salt and set
aside.
Heat a pan and add the garlic, cook for a minute
and add the spring onions. Add the protein of
your choice along with the teriyaki sauce and
coat well, cook for 1 minute and then add the
vegetables.
Cook on low flame so that the vegetables
release their water and the protein cooks
through. Add water if required. Season with salt
and garnish with sesame seeds and spring
onions.
B O X F IT
CUCUMBER SALAD
Ingredients
Instructions
~ 1 cucumber, cut into cubes
~ 3-4 curry leaves
~ 1 tbsp roasted peanuts
~ pinch of salt
~ Juice of ½ lemon
~ 1 tsp rai or mustard seeds
~ 1 red chilli
~ ½ tsp ghee or mustard oil
1.
2.
Heat oil in a pan, madd the mustard seeds
followed by curry leaves. Add the red chilli and
switch off the gas.
Pour the tadka over the cucumber. Season with
salt and lemon juice just before serving.
Makes 1 SERVING
B O X F IT
CHINESE CHICKEN / FISH
Ingredients
Instructions
~ 1 tbsp olive oil
~ 150 gms skinless, boneless chicken or 150 gms fish
~ 1 tsp minced garlic
~ 1 tsp minced ginger
~ 1-2 spring onion
~ 2 tbsp soya sauce or coconut aminos (can
alternatively use black bean or teriyaki sauce)
~ 1 cup chicken stock or water
~ 1/2 tbsp cornstarch (omit if not at home)
~ 1 tbsp brown sugar
~ 1 cup vegetables - bell pepper/carrots/ beans/
spinach/mushroom/
~ 3 basil leaves or more
~ Sesame seeds or peanuts for garnishing
1.
2.
3.
4.
Mix protein, soy sauce, sugar, and cornstarch in
a bowl.
Heat half the oil in a large skillet or wok over
medium-high heat; cook the garlic, ginger, and
vegetables for 2 to 3 minutes. Add chicken
broth, cover, and simmer until vegetables are
tender, 4 to 5 minutes. Transfer vegetables and
sauce to a large bowl and wipe the skillet clean.
Heat the remaining oil over medium-high heat;
cook and stir chicken until meat is no longer
pink in the center, about 5 minutes. Stir in
vegetables; continue to cook and stir for 2 to 3
minutes more.
Sprinkle with green onions and basil.
Optional- consume with 80 gms cooked quinoa
Makes 1 SERVING
B O X F IT
PROTEIN SALAD
Ingredients
Instructions
~ chola or kala channa 1/2 cup
~ Whole green gram 1/4 cup
~ 1 cucumber, cubed
~ 1 tomato, finely chopped
~ 1 small onion, finely chopped (optional)
~ 1 tsp roasted cumin powder
~ 1 tsp kala namak or salt
~ pepper to taste
~ 1 seedless green chili, chopped (optional)
~ 1.2 tsp chaat masala
~ Juice of 1 lemon
~ 1 tbsp fresh coriander
~ peanuts
1.
2.
3.
Soak kala chana chola overnight and drain. Tie it
up in a damp muslin cloth, and keep it for 24
hours so that they can sprout. Sprinkle a little
water from time to time so that the muslin cloth
does not dry up. Similarly, sprout green gram.
Take a large bowl, add sprouted kala chana,
sprouted green gram, onion, tomato, coriander
leaves, roasted peanuts, salt, roasted cumin
powder, green chilli, black pepper powder and
chaat masala. Squeeze the juice of lemon into
the bowl and mix till well combined.
Transfer the salad into serving bowls, garnish
with coriander leaves and roasted peanuts and
serve immediately.
Makes 1 Serving
B O X F IT
ORANGE SMOOTHIE
Ingredients
Instructions
~ 1 cup papaya (cut into cubes and frozen overnight)
~ 1 banana
~ 200 ml plant-based milk or 100 ml curd + 100 ml
water
~ 1 scoop protein powder
~ 4-5 ice cubes
~ 1 tbsp honey (optional)
~ 1 tsp chia seeds
1. Blend all the ingredients together except the
chia seeds and ice. Add the ice cubes and blend
well. Sprinkle chia seeds on top and enjoy!
Makes 1 Serving
B O X F IT
SAUTEED VEGETABLES
Ingredients
Instructions
~ 2 cups chopped vegetables of your choice (bell
peppers, capsicum, baby corn, mushroom, broccoli,
peas, beans, carrot, zucchini etc.)
~ 1 tsp grated ginger
~ 1 tsp grated garlic (optional)
~ 1 tsp Himalayan pink salt
~ 1 tsp olive oil
1.
SAUCE (optional)
~ 1 tbsp sriracha sauce
~ 1 tbsp soya sauce or tamari soya (if glutenintolerant)
~ 1/2 cup vegetable stock
2.
3.
4.
Heat oil in a pan, cook the ginger and garlic on
medium-low flame until fragrant.
Add the vegetables to the pan and cook until
succulent. Season with salt.
Mix the ingredients of the sauce together (if you
want to make it gravy) and add the sauce to the
pan. Toss the vegetables in the sauce. You can
alternatively season with oregano and chili
flakes.
Garnish with sesame seeds, chia seeds, and flax
seeds.
Makes 1 Serving
B O X F IT
LOW CARB NAAN
Ingredients
Instructions
~ 25 g Coconut Flour or oats flour
~ 4 g Psyllium Husk (isapgol)
~ 1/4 teaspoon Baking Powder
~ 1/2 cup Water
~ 1/2 tbsp ghee or olive oil
~ Salt to Taste
1.
2.
3.
4.
5.
6.
Makes 1 Serving = 2 naans
7.
Heat the water for 30 seconds in the
microwave.
Mix all the dry ingredients and add warm water.
Form a dough and let sit for 10 minutes.
Cut the dough into 2 parts.
Roll out one part of the dough between two
sheets of parchment paper.
Add a bit of butter or ghee to the pan and slap
the flatbread on.
Wait for one side to cook completely before
flipping. Fry on both sides till golden brown.
B O X F IT
PEPPER CHICKEN
Ingredients
Instructions
DRY ROAST
~ 1 tbsp whole black peppercorns
~ 1 " cinnamon stick
~ 2 pieces clove
~ 2 pieces green cardamom
~ 1 tbsps coriander seeds
~ 3 red chilli (add last)
~ 1 tbsp olive oil, coconut oil or ghee
~ 5 garlic cloves
~ 1 onion, finely chopped. (50 gms)
~ 250 gms chicken with bone
~ handful of fresh curry leaves
~ 250 ml coconut milk
~ 1/2 - 1 cup water
1.
2.
3.
4.
5.
Makes 2 servings
Roast all the ingredients under 'dry roast' for 57 mins on low-medium flame. Make sure you
keep stirring as the peppercorns might start
burning and you won't get to know. Add the
chilies after 2 minutes.
Grind all the roasted spices to make a coarse
powder. Add a little water to the powder to
make a paste.
Marinate the chicken in the paste, massaging
the spice rub nicely into the chicken pieces.
Heat oil in a pan, add the curry leaves, shallow
fry the garlic until fragrant, add the onions and
cook on low flame for 2-3 mins until
translucent.
Add the chicken, 1 cup of water, and cook with
the lid closed until the chicken isn't raw. Just as
it is about to be done, add the coconut milk,
add a little more to adjust the spice level.
Garnish with fresh curry leaves and serve hot!
B O X F IT
BANANA ICE CREAM
Ingredients
Instructions
~ 4 banana
~ 6 dates, seedless
~ 1/4 cup water
~ 2 tbsps peanut butter or any other nut butter of
your choice
~ Crushed peanuts or choco chips for garnishing
1.
Makes 4 servings. 1 serving is 2 scoops
4.
2.
3.
5.
Peel the banans, chop them into bite-size pieces
and place them in a container with a lid. Freeze
for 4-6 hours.
Half an hour before you're ready to make the
ice cream remove the bananas from the fridge.
Blend the dates with the water in a high-speed
blender. Add the bananas and peanut butter
and blend till creamy, scraping the sides.
Sprinkle peanuts or choco chips (or both!) on
top or you can mix them through the ice cream.
Pour into a container with a lid and place in the
freezer for up to 10 days.
Let it set for 2 hours before consuming. It will be
a little hard to scoop out so leave it out or 10
mins before serving yourself.
B O X F IT
PALAK CORN
Ingredients
Instructions
~ 1 tsp olive oil
~ 300 gms raw spinach
~ 25 gms frozen corn
~ 1/2 onion, chopped
~ 1-inch ginger, crushed
~ 2 garlic cloves, chopped
~ salt to taste
1.
2.
Wash the spinach and steam it in a closed pot
on full flame for 3 minutes. Once it's cooled put
it in a mixie and blend.
In a pot heat oil and cook the garlic and ginger,
cook for 2 minutes and add the onions. Add the
spinach puree and cook for 8-10 minutes, add
the corn. Let it cook for 5 minutes and serve.
Makes 1 serving = 200 gms
B O X F IT
COMPOSITE ROTI
Ingredients
Instructions
~ 1/2 cup whole wheat atta from your chakki
~ ½ cup grated beetroot or spinach puree (use any
other vegetable like grated carrot or grated
cucumber if need be)
1.
Make the roti like a regular phoolka. Add water
as required and use atta for dusting.
1 SERVING is 1 roti
B O X F IT
BANANA HEMP MATCHA SMOOTHIE
Ingredients
Instructions
~ 1 banana
~ 1/2 small avocado (optional) or a handful of
washed baby spinach
~ 2 tablespoons hemp seeds or hemp powder
~ 200 ml water or almond milk
~ 1 date, pitted
~ 1 tsp moringa powder or spirulina (or both)
~ 1 tbsp matcha powder (optional)
~ 3 cubes of ice
1.
Blend everything in a mixie really really well and
enjoy!
MAKES 1 SERVING
B O X F IT
SOYABEAN DAAL
Ingredients
Instructions
~ 1 cup soya dal chana
~ 1 tsp turmeric powder
~ 1 tbsp cumin powder
~ 1 tbsp coriander powder
~ 1 tbsp garam masala powder
~ 1 tsp red chilli powder
~ 3 tbsps tomato puree
~ 1 onion chopped
~ 1 tablespoon ginger garlic paste
~ 1 bay leave
~ to taste Salt
~ as needed Water
~ 1/2 tbsp ghee or mustard oil
1.
2.
3.
4.
Soak the dal for a minimum of 5 hrs or
overnight.
Boil the dal in a pressure cooker on a high flame
until it becomes soft.
In a pan, heat the oil, add the onion and bay
leaf, stir fry until fragrant, add the ginger-garlic
paste. Add the cumin, coriander powder, and
garam masala. Add the red chili powder and
haldi, followed by the tomato puree. Cook for 45 mins.
Add 1-2 cups of water followed by the boiled
soybean daal. Stir well, add more water if
required. Garnish it with fresh coriander leaves
and serve hot.
MAKES 2 SERVINGS
B O X F IT
KOFTA CURRY
Ingredients
Instructions
~ 1 cup soybeans (soaked overnight) or 200 gms soya granules
~ 1 lauki, grated
~ 1 tsp finely grated ginger
~ 1 seedless green chili, finely sliced (or as per taste)
~ 1 tbsp besan or gram flour
~ juice of one lemon (optional)
~ salt to taste
~ 1 cup soya granules for coating
1.
For Simple Gravy
~ 1 onion, chopped finely
~ 1 tbsp ginger-garlic paste
~ 1 tsp cumin seeds
~ 1/2 cup homemade tomato puree
~ 1/4 tsp turmeric
~ 1 tsp garam masala
~ salt to taste
~ Fresh coriander to garnish
~ 1 tsp mustard oil or ghee
2.
3.
4.
5.
6.
MAKES 1 SERVING
If you're using soya beans then soak overnight and boil in a
pressure cooker until mushy. If you're using soya chunks or
granules, soak in hot water for about 10 minutes.
Wash, peel, and grate the lauki. Squeeze out the juice and
keep it aside, we will be using the pulp.
Squeeze all the water from the soya granules and add to an
empty mixing bowl, alternatively, add the boiled soya beans.
Mash the soya with a fork. Add the lauki pulp, salt, besan,
green chilli, ginger and lemon juice. Combine well, add more
besan if it doesn't stick. You can pulse the mixture in a food
processer.
Put the soya granules on a flat plate. Make balls with the
mixture and coat them well in the soya. Place the koftas in a
flat pyrex baking dish. Bake in the oven for 10-15 minutes at
200*C.
Meanwhile, make a curry in a pan. Heat some oil, add the
cumin and onion, and cook until the onions sweat. Add the
ginger-garlic paste followed by the garam masala and
turmeric, cook until fragrant. Add the tomato puree and
cook until brown. Add water and salt to taste.
Take out the kofta and pour half of the gravy, cover each
kofta so that it soaks up the gravy. Bake for another 10
minutes, take it out, and pour the remaining gravy on top.
Garnish with fresh coriander and serve.
B O X F IT
GREEN MOONG CHILLA
Ingredients
Instructions
~ 1 cup green split moong daal with chilka, soaked
for 3 hrs
~ 4 tbsps water
~ salt to taste
~ 1 tsp baking powder
~ Finely chopped coriander, onion, ginger (optional
to add to the chilla)
~ 1 tsp olive oil or ghee
1.
1 SERVING IS 2 CHILLA
2.
3.
4.
Grind the soaked daal with a bit of water to
make a paste.
Add the baking powder, salt, and the chopped
vegetables if using.
Add the water slowly, the batter should be of a
pourable consistency.
Heat a flat pan, add a bit of oil. and wipe the
pan. Once it heats up a bit pour a ladle of batter
and spread like a pancake. Let it cook till the
bottom turns golden brown and then flip. Each
chilla should take 4-5 minutes.
B O X F IT
AMARANTH SAAG SABZI
Ingredients
Instructions
~ 300 gms raw amaranth leaves, washed (also called
chaulai/chawli)
~ 1-inch ginger, chopped
~ 2 garlic cloves, chopped
~ 1 green chilli, deseeded and chopped
~ 1 tsp mustard oil
~ salt to taste
1.
2.
3.
4.
Roughly chop the amaranth leaves and set them
aside along with the rest of the ingredients.
In a pan, heat the oil on medium flame. Cook
the ginger and garlic until fragrant. Add the
green chilli and saute slighlty.
Add the leaves and cook on a low flame with a
lid so that the leaves leave their water.
Cook for 10 mins, season with salt and serve.
Makes 1 serving
B O X F IT
BUTTER PANEER
Ingredients
Instructions
~ 150 gms paneer, cubed
~ 100 gms dahi
~ 2 tomatoes, pureed (50 gms)
~ 1-inch ginger cut into juliennes (matchsticks)
~ 1 tsp garam masala
~ 2 tsp jeera powder
~ 1 tbsp kasturi methi
~ 1 tbsp butter or ghee
1.
2.
3.
Makes 1 serving
4.
Heat oil in a pan and cook the ginger until
fragrant, followed by the jeera powder and
garam masala.
When the masalas are done add the Kasturi
methi followed by the tomato puree. Cook for
6-8 mins on medium-low flame until the tomato
puree changes colour and all the water
evaporates.
Add the dahi and season with salt and a bit of
jaggery if required. Add the paneer and cook
until the paneer is soft.
Garnish with fresh coriander and enjoy!
B O X F IT
QUINOA PIZZA
Ingredients
Instructions
BASE
~ 1/4 cup raw quinoa, soaked for 8 hours or overnight.
You can soak for 2-4 hours in hot water in case you run
short of time. Your yield should be 3/4 cup after soaking.
~ 2 tbsps water
~ salt to taste
~ 1 tsp baking powder
~ 2 tsp olive oil
1.
2.
SAUCE
~ 2 tomatoes, blended
~ 4-5 garlic cloves
~ 1 tsp oregano
~ 1 tsp chili flakes
~ salt to taste
3.
4.
5.
6.
Pre-heat the oven to 200* C for 15 mins
Pan fry the garlic in some olive oil, once fragrant add
the tomato puree, and season with oregano, salt, and
chili flakes. Once cooled, blend again.
Measure 3/4 cup of soaked and drained quinoa, and
place in the mixie with the rest of the pizza base
ingredients, blend to form a paste.
Line a baking tray with baking paper and spread the
paste smoothly in a circular motion and bake for 15
mins.
Remove and allow to cool for 5-10 mins. It should be
semi-firm. Flip the crust and bake further for 5 mins
on the other side.
Remove and spread the pizza sauce, cheese, and bell
peppers. Bake for 6-8 mins, garnish with fresh basil,
rocket leaves, olives and enjoy!
TOPPINGS
~ 1/2 bell pepper, cut into strips
~ Handful of rocket leaves
~ Basil leaves
~ Olives
~ 4 tbsps or 50 gms nutritional yeast or low-fat mozzarella
Makes 1 serving = 1 small pizza
B O X F IT
ALOO SHIMLA MIRCH
Ingredients
Instructions
~ 1/2 a small sweet potato or 1 small, cut into small
cubes
~ 1 small green capsicum
~ 1-inch ginger, grated
~ 1 tsp jeera powder
~ 1 tsp whole jeera seeds
~ 1 tsp haldi powder
~ 1/2 green chilli, deseeded and chopped
~ 1 tsp mustard oil
1.
2.
3.
4.
Heat oil in a pan, add the ginger, and cook until
fragrant, followed by the jeera. Add the Haldi
powder and green chili if consuming.
Add the sweet potato and stir on a high frame,
close the lid and lower the flame.
Let the potato cook through and then add the
chopped capsicum. You don't need to cook the
capsicum much so do so only for 2-3 mins.
Remember, the capsicum needs to be more in
quantity than the potato so portion wisely.
Makes 1 serving
B O X F IT
TOFU GOMAE
Ingredients
Instructions
~ 100 gms tofu, cut into a rectangle
~ 300 gms spinach, washed
~ 1/2 tsp sesame oil or olive oil
~ 2 tbsps toasted sesame seeds
1.
MARINATE
~ 2 tbsps soya sauce
~ 1/2 inch grated ginger
DRESSING
~ 2 tbsps peanut butter or tahini paste
~ 2 tbsps soya sauce
~ 1 tbsp honey or maple syrup
~ 1 tsp sesame oil
~ 1 tbsp vinegar
2.
3.
4.
5.
6.
7.
Marinate the block of tofu in the soya and garlic
and leave it in the fridge for about half an hour.
After washing the spinach, place it in a pan with
a splash of water. Cover the lid and let it steam
for 2-5 mins. Once the leaves have wilted and
changed colour, strain the spinach.
Grill the marinated tofu in oil for about 2
minutes on each side, or until it gets some
colour.
Mix the dressing.
Once the spinach cools, roughly chop it and add
half the dressing to it.
To serve, place a bed of spinach on a plate with
the grilled tofu on top. Sprinkle sesame seeds
on top and enjoy!
Serve the extra dressing on the side. This dish
can be had warm or cold
Makes 1 serving
B O X F IT
SATTU SHAKE
Ingredients
Instructions
~ 40 gms sattu powder
~ 200 ml water
~ 100 ml dahi (optional)
~ 1/2 tsp kala namak or salt
~ 1 tsp dhaniya powder
~ 1 tsp jeera powder
1.
Mix all the ingredients in a high-speed blender
Makes 1 serving
B O X F IT
FRUIT SALAD
Ingredients
Instructions
~ 1/2 apple or pear, cut into cubes
~ 2 tbsp anaar
~ 1 handful berries (cherries/ jamun/ blackberry/
blueberry)
~ 1 tsp chaat masala or kala namak
~ Few springs of mint leaves (optional)
1.
Combine all the fruit, season according to your
taste and enjoy.
Makes 1 serving
B O X F IT
MASOOR DAAL
Ingredients
Instructions
~ 1/4 cup masoor daal (pink daal)
~ 1 tsp ghee or olive oil
~ 1 teaspoon cumin powder
~ 2 teaspoons finely chopped garlic
~ ½ to 1 teaspoon finely chopped ginger or 1-inch
ginger
~ ¼ teaspoon turmeric powder
~ salt as required
~ Fresh chopped coriander leaves (cilantro)
~ Squeeze of lemon
1.
2.
3.
Makes 1 serving
Wash the masoor daal thoroughly. Fill water till
2 inches above the daal and put the pressure
cooker on high flame without the lid.
Puree 1 tomato in a mixie and set aside. Make a
tadka in oil, add the ginger, keep stirring so that
it doesn't stick to the pan. Add the tomato
puree and keep stirring until the water has
evaporated and the colour has turned slightly
brown. Add the haldi powder and add the tadka
to the pressure cooker. Cover the lid and let it
cook on high flame for about 45 mins.
Garnish the daal with fresh dhaniya and lemon
juice if required.
B O X F IT
NICE CREAM
Ingredients
Instructions
1.
~ 1 banana, peeled and cut into chunks and then
frozen overnight
~ 1 tbsp cocoa powder
~ 1 tsp peanut butter
~ 1 tsp honey
Blend all the ingredients in a high-speed blender
and garnish with cocoa nibs. Serve immediately
or let it set for 30 mins before consuming.
Makes 1 serving
B O X F IT
FISH AND CHIPS
Ingredients
Instructions
~ 1 tsp olive oil
~ 1 sweet potato (100 gms) boiled and cut into 1/4inch-thick wedges
~ 2 tsp paprika or red chili powder, divided
~ 30 grams (1/4 cup) cornflakes
~ 30 grams (1/4 cup) oats flour or almond flour
~ ¼ teaspoon salt
~ 2 large egg whites, beaten
~ 150 gm raw fish of your choice, cut into 4 portions
1.
2.
3.
Makes 1 serving
4.
5.
Preheat the oven to 220* C or 425 degrees F.
Coat a large baking sheet with cooking spray or
olive oil.
Toss the potatoes, oil, and 3/4 teaspoon
seasoning in a large bowl. Spread on the baking
sheet and bake for 30 mins, turning every 10
minutes, until tender and golden. (You can
alternatively pan fry them on the stove or air fry
them).
Meanwhile, grind cornflakes in a food processor
or blender. Transfer to a shallow dish. Place
flour mixed with the remaining seasoning and
salt in another shallow dish, and egg whites in a
third shallow dish.
Dredge(coat) the fish in the flour mixture, dip it
in egg white, and then coat all sides with the
ground cornflakes. Place on a baking tray. Coat
both sides of the breaded fish with cooking
spray or drizzle olive oil.
Bake the fish until opaque in the center and the
breading is golden brown and crisp, for about
20 minutes.
B O X F IT
VEGETABLE STIR FRY
Ingredients
Instructions
You can use any othe following vegetables, mix 2-3
or just use 1:
1.
~ Broccolli
~ Zucchini
~ Beans
~ Bok choy
~ Bell pepper
~ Mushroom
~ Baby corn
~ Carrot
2.
3.
4.
Cook in a minimal amount of olive oil, coconut
oil, or ghee
Season with garlic, spring onion, or ginger
Garnish with sesame seeds, spring onions, or
peanuts
You can use 1 tbsp of any sauce like sweet chilli
garlic, siracha, soy sauce, teriyaki or miso.
1 serving is 120 gms cooked
B O X F IT
LEGUMES
Ingredients
Instructions
~ Rajma
~ Chola
~ Kala channa
~ Soyabean
~ Black eyed pea (lobia)
~ Whole green moong daal
1.
2.
3.
Can be boiled and made into a curry
Can be boiled and eaten raw, but this will be
harder to digest
Can be sprouted and consumed raw or boiled
after sprouting and consumed as a salad (harder
to digest)
1 serving is 100 gms cooked
B O X F IT
BANANA SMOOTHIE
Ingredients
Instructions
~ 1 banana
~ 1 scoop protein powder
OR
~ 1/4 cup or 50 gms oats
~ 100 ml water/ almonds milk or dahi
~ 2 dates or 1 tsp honey (optional)
~ 1 tbsp nut butter (optional)
~ 4-5 ice cubes (or free the chopped banana for 1 hr)
1.
Blend everything in a mixie and enjoy!
Makes 1 serving
B O X F IT
BLACK BEANS RICE
Ingredients
Instructions
~ 1/4 medium Tomato
~ 1/8 tsp(1 pinch) Garlic powder
~ 1/4 medium Onion
~ 3/8 cup( 70gms) Brown rice
~ 1/2 cup black beans
~ 3/4 tsp Vegetable oil
1.
2.
3.
Chop onion, tomato
In a large saucepan, heat oil over medium-high.
Add onion, cook, and stir until tender. Add
beans, tomatoes, and garlic powder. Bring to a
boil; stir in rice.
Cover, reduce heat, and simmer 8-10minutes.
Remove from heat and let itstand 5 minutes
before serving.
Makes 1 serving
B O X F IT
PASTA LENTIL SOUP
Ingredients
Instructions
~ 1/4 onion, chopped
~ ½ tablespoon olive oil
~ ⅓ carrots, diced
~ ⅓ stalks celery, chopped
~ ⅓ cloves garlic, minced
~ ⅙ teaspoon dried oregano
~ 1/3 bay leaf
~ ⅙ teaspoon dried basil
~ 1/4 tomatoes
~ ¼ cup dry lentils
~ 1 cup water
~ 1 teaspoons vinegar
~ salt to taste
~ ground black pepper to taste
~ 50 gms pasta
1.
2.
3.
In a large soup pot, heat oil over medium heat.
Add onions, carrots, and celery; cook and stir
until onion is tender. Stir in garlic, bay leaf,
oregano, and basil; cook for 2 minutes.
Stir in lentils, and add water and tomatoes.
Bring to a boil. Reduce heat, and simmer for at
least 15mins. Stir in vinegar, and season to taste
with salt and pepper, and more vinegar if
desired.
Bring a large pot of lightly salted water to a boil.
Add spaghetti and cook for 8 to 10 minutes.
drain, but do not rinse, and return to pot, add
lentil soup in the pot. Enjoy!
Makes 1 serving
B O X F IT
ALOO GOBHI WRAP
Ingredients
Instructions
~ 3/4 tsp Coconut oil
~ 1/4 small Onion
~ 1 clove, Garlic minced
~ 1/2 Potato
~ 2 tbsp boiled Lentils
~ Salt to taste
~ Pinch of Curry powder
~ 1/4 tsp Cumin
~ 1 tbsp Tomato puree
~ 1 cup Cauliflower florets
~ 3/4 cup Water
~ chili powder to taste
~ 1- tbsp Coconut milk
~ 1 tortilla
1.
Makes 1 serving
4.
2.
3.
Chop onion, cauliflower, garlic, and potato. Heat
oil in a large pot over medium heat. When the
oil is shimmering, add the onions. Cook, stirring
frequently until the onions are soft and clear
(about 3 minutes). Add the garlic and cook,
stirring constantly, for another 2 minutes.
Add the potatoes, lentils, salt, curry, cumin,
clove, tomato paste, cauliflower, and water.
Bring mixture to a boil, then reduce heat to low.
Cover and simmer for 20 minutes, until the dal
and potatoes are tender.
Uncover and add the coconut milk, and crushed
red pepper to taste. Cook for another 5
minutes, uncovered until the mixture is thick
and fragrant. Season to taste with additional
salt or spices.
Scoop the aloo gobi into each wrap and serve.
B O X F IT
HERBAL TEA
Ingredients
Instructions
(you can have any of the following)
~ Hibiscus tea
~ Peppermint tea
~ Green tea
1.
2.
Cooked in a minimal amount of oil (olive oil/
ghee/ mustard oil)
Makes according to your taste and preference.
1 serving is 1 cup
B O X F IT
INDIAN STYLE MARINATED FISH
Ingredients
Instructions
~ 1 tsp olive oil
~ Fish (Sole-120 gms)
~ 1⁄4 teaspoon salt
~ 2 medium cloves garlic
~ One 1-inch piece fresh ginger
~ 1/2 teaspoon ground coriander
~ 1/2 teaspoon ground cumin
~ 1⁄4 teaspoon ground turmeric
~ lemon wedge
~ fresh coriander
1.
2.
Mince the garlic, peel and finely grate the
ginger, and place both into a small bowl (or
blend in a mixie). Add the rest of the spices and
stir to combine. Marinate the fish for 10
minutes along with salt.
Heat oil in a pan over medium-high flame. Add
the protein and cool for about 5 minutes per
side. Garnish with the lemon wedges and fresh
coriander.
Makes 1 serving
B O X F IT
QUINOA
Ingredients
Instructions
~ 45 gms raw quinoa
1.
Wash and boil the quinoa for 10-15 mins until
soft. Consume as rice.
Makes 1 serving
B O X F IT
TOAST
Ingredients
Instructions
~ 1 slice
1. Toast the slice and eat with
Makes 1 Serving
B O X F IT
MUSHROOM SOUP
Ingredients
Instructions
~ 100 gms button mushrooms
~ 200 ml water
~ 1 vegetable stock tikki
~ 1 tsp pink salt and black pepper each
~ 20 gms onions or spring onions, chopped
~ 3 garlic cloves (or 1-inch ginger)
~ Thyme or rosemary (fresh or dried)
1.
Makes 1 serving
4.
2.
3.
5.
Heat oil in a pan, add the chopped garlic/ginger
(you can alternatively use ginger garlic paste)
and onions, cook on low flame for 1 min.
Add the mushrooms and a few herbs and saute
slightly. Add half the water, mix well and switch
off the gas.
While the mixture is cooling, heat 100 ml of
water and mix the vegetable stock in it till it
dissolves.
Take the mixture and transfer it to the mixie, it
has to cool otherwise it will spill out of the
blender.
Once you have blended it into a smooth paste,
pour it back into the pan and add the vegetable
stock. Season with salt and pepper, garnish with
fresh herbs, and serve warm.
B O X F IT
CURRY VEGETABLE SOUP
Ingredients
Instructions
~ 1 tsp olive oil
~ 3 garlic cloves, crushed (can use ginger instead)
~ 50 gms raw vegetables (mushroom, beans, carrot)
~ 1 tsp or 10 gms curry powder
~ 1 pinch turmeric powder
~ 10 gms peanut butter
~ Salt to taste
~ 200 ml homemade coconut milk or vegetable
stock
~ 1 handful of cilantro or fresh coriander
1.
2.
3.
4.
Heat oil in a pan, add the curry powder and
turmeric powder, and peanut butter. Add a bit
of water to mix well.
Add the vegetables and sautee lightly.
Add the vegetable stock or coconut milk. You
can add salt or soya sauce to taste, and even 1
tsp of honey if you'd like.
Garnish with fresh coriander, lemon and
peanuts and serve warm.
Makes 1 serving
B O X F IT
PEA SOUP
Ingredients
Instructions
~ 100 gms fresh or frozen peas
~ 200 ml water
~ 1 vegetable stock tikki
~ 1 tsp pink salt and black pepper each
~ 20 gms onions or spring onions, chopped
~ 3 garlic cloves (or 1 inch ginger)
1.
Makes 1 serving
4.
2.
3.
5.
Heat oil in a pan, add the chopped garlic/ginger
(you can alternatively use ginger garlic paste)
and onions, cook on low flame for 1 min.
Add the peas and saute slightly. Add half the
water, mix well and switch off the gas.
While the mixture is cooling, heat 100 ml of
water and mix the vegetable stock in it till it
dissolves.
Take the mixture and transfer it to the mixie, it
has to cool otherwise it will spill out of the
blender.
Once you have blended it into a smooth paste,
pour it back into the pan and add the vegetable
stock. Season with salt and pepper, garnish with
fresh herbs, and serve warm.
B O X F IT
CORN SABZI
Ingredients
Instructions
~ 25 gms sweet corn (fresh off the cob or frozen)
~ 1 tbsp besan
~ 1 tsp salt
~ 1 tsp red chilli powder
~ 1 tsp olive oil
~ 15 gms onion, chopped
1.
2.
3.
4.
Wash and strain the corn. Mix the besan, salt
and chilli powder and toss the corn in it.
Heat oil in a pan, cook for onion for 1-2 minutes
on low flame until they start sweating.
Toss the corn into the pan and cook for 3-5
minutes.
Garnish with spring onions or fresh coriander
and enjoy!
B O X F IT
PANEER TIKKA
Ingredients
Instructions
~ 50 gms dahi
~ 50 gms paneer, cut into big cubes
~ 1 tsp besan flour
~ 1 tbsp paneer tikka masala
~ 1 tsp salt
1.
2.
3.
Makes 1 serving
Mix the besan, salt and paneer tikka masala and
marinate the paneer for 15 mins.
Grill the paneer in a pre-heated oven for 8-9
minutes or cook in a tandoor. You can even
cook the tikka on a pan with minimal oil.
Garnish with lemon juice and enjoy with hari
chutney.
B O X F IT
BEANS
Ingredients
Instructions
~ 100 gms french beans
~ 1/2 onion (50 gms), cut lengthwise
~ 1 tsp mustard seeds
~ 1 handful curry leaves
~ 1 tsp olive oil
~ salt to taste
1.
2.
Makes 1 serving
4.
3.
Leave the beans long, and cut them lengthwise.
Wash and place them in a glass container with a
lid, steam them in the microwave for 2 minutes.
Heat 1 tsp olive oil in a pan, add the mustard
leaves and curry leaves followed by the onions
and cook for 1-2 mins on low flame until
translucent
Season with salt and serve immediately
B O X F IT
PANEER PARANTHA
Ingredients
Instructions
~ 50 gms crumbled paneer/cottage cheese
(homemade paneer)
~ ½ tsp Kashmiri chili powder
~ salt to taste
~ 1-inch ginger (grated)
~ fistful coriander leaves (finely chopped)
1.
2.
3.
for chapati/paratha dough:
~ 1/3 cup whole wheat flour/atta
~ salt to taste
~ 1 tsp olive oil or ghee
~ water as required for kneading
~ atta for dusting
4.
5.
In a small mixing bowl take crumbled paneer,
add chili powder and salt. Also, add ginger and
coriander leaves. Mix well and keep aside.
In a large mixing bowl, take wheat flour add a
pinch of salt, add water and knead the dough
for 5 minutes.
Pinch a medium-sized ball dough, roll about 5
inches in diameter.
place the prepared stuffing in the center. Take
the edge and start pleating bringing it to the
center and press the pleats from center.
Sprinkle some flour and roll to a chapati size.
On a hot tava place the rolled paratha and cook
both sides.
Also add oil / ghee and press slightly. Serve hot
Makes 1 serving
B O X F IT
PULAO
Ingredients
Instructions
~ 1/4 cup of basmati rice
~ 1/2 cup of vegetables (Beans, Carrot, Capsicum, cauliflower)
~ 1 tsp cumin seeds
~ 1 green cardamom
~ 1-star anise
~ salt and pepper to taste
~ 1 tbsp ginger garlic paste
~ 1/2 Onion
1.
2.
3.
Makes 1 serving
4.
5.
6.
7.
8.
Begin by rinsing the rice in water until it runs clear of starch.
Next, soak the rice in enough water for 30 minutes. After 30
minutes strain the rice from all the water and keep it aside.
While the rice is soaking, prep the veggies. Rinse and chop
them. Make sure to chop the vegetables in small cubes. For
cauliflower, chop them in medium-sized florets. Peel, rinse,
and slice 1 large onion thinly.
Heat the ghee or oil in a deep thick bottomed pot or pan.
Once the ghee has melted and become hot, add all whole
spices and fry for a few seconds until they become fragrant.
The spices will also splutter while frying. The ghee should
not smoke or become too hot.
Add 1 cup of thinly sliced onions. Mix the onions with the
ghee and begin to sauté them. Then add the ginger-garlic
paste and saute until fragrant.
Now add all the chopped veggies. Add the rice. Sauté rice
gently for 1 to 2 minutes on a low to medium-low flame, so
that the rice gets well coated with the oil or ghee.
Add the water. Depending on the quality of rice you have
used, you can add less or more water. You can replace
water with vegetable stock.
Stir and tightly cover the pot or pan with its lid. Once the
rice grains are cooked, fluff them and let the rice stand for 5
minutes covered with the lid.
Serve pulao garnished with coriander leaves (cilantro) and
cashews.
B O X F IT
FISH FILLET TIKKA
Ingredients
Instructions
~ 150 gms Fish
~ 1 tsp oil
1.
For Marination:
~ 1.5 tbsp Chilli Powder/ Cayenne powder
~ handful of curry leaves
~ 1 tsp Turmeric powder
~ 1 tsp Salt
~ 1 lemon juice
2.
3.
Makes 1 serving
4.
Make a paste using all the ingredients given
under ‘For Marination’. Apply the paste evenly
over the fish pieces and let it marinate in the
fridge for a minimum of 10 minutes. Longer the
better.
Heat an iron griddle/tawa over a high flame.
When it is hot, lay the fish, drizzle ½ tsp oil and
cook for a minute. Flip it over and cook for
another 1 minute in high flame.
Reduce the flame to medium heat and cook on
both sides for two minutes each. Drizzle
another half a teaspoon oil. Turn on to high
flame again and cook until dark spots appear on
both sides.
Serve hot and spicy fish filet fry with thinly
sliced onions and lemon wedges.
B O X F IT
NON-VEG BURRITO
Ingredients
Instructions
~ 130 gms raw chicken breast
~ 1 tsp extra virgin olive oil
~ 3 garlic cloves
~ 1 diced sweet onion
~ 1/2 cup sliced mushrooms
~ 1/2 cup sliced bell peppers
~ 2 tbsp minced fresh parsley or coriander leaves
~ 1-1.5 tbsp fresh lemon juice
~ 1/4 cup hung curd
~ 3/4 tsp kosher salt (or to taste) + black pepper ~1
tbsp barbeque or Worcester sauce
~ 1 whole wheat tortilla wrap
1.
2.
3.
In a large skillet, heat 1 tsp oil over medium
heat. Sauté garlic and onion for a few minutes
over medium heat. Add in the peppers and
mushrooms and sauté for 5 minutes, reducing
heat if necessary and stirring frequently so it
doesn’t stick to the bottom.
Add the chicken, fresh herbs, lemon juice, and
season with salt and pepper to taste. Cook for
5-8 more minute.
Heat the wrap on a tava. To assemble first put
the hung curd dip and place the chicken and
vegetables on top. Add some more fresh herbs,
wrap and enjoy!
Makes 1 serving
B O X F IT
PANEER CUTLET
Ingredients
Instructions
~ 50 gms paneer, grated
~ 1 tsp salt
~ 1 tbsp ginger garlic paste
~ 1/4 cup freshly chopped coriander
~ 1 tsp olive oil
1.
Makes 1 serving (4-5 cutlets)
3.
2.
Grate the paneer in a bowl. Combine all the
ingredients and mix well. Start making cutlets
and keep them aside on a plate.
If the cutlets are not keeping their shape then
grind 1 slice of whole wheat bread to make
bread crumbs and coat the cutlets in the
breadcrumbs and keep on a flat plate.
Heat oil in a large flat pan. Place the cutlets on
the pan and cook on low-medium flame, for 5
minutes on each side or until it turns golden
brown.
B O X F IT
BROWN RICE
Ingredients
Instructions
1 serving is 1/2 cup cooked rice (100 gms)
You can use the same quantity of quinoa instead
1.
Wash and cook in double the amount of water
for 7 minutes on low flame.
B O X F IT
FREE MEAL
Instructions
Meal of your choice, keep it under 800 calories!
Avoid anything fried, otherwise, you can eat things
like pizza, pasta, burger, momos, sushi, parantha,
biryani, naan
B O X F IT
CHICKEN CUTLET
Ingredients
Instructions
~ 100 gms minced chicken or mutton
~ 1 tsp salt
~ 1 tbsp ginger garlic paste
~ 1/4 cup freshly chopped coriander
~ 1 tsp olive oil
~ 1 whole wheat bread, blended to make bread
crumbs
1.
Makes 1 serving (4-5 cutlets)
2.
3.
Put the minced meat or fish in a bowl. Combine
all the ingredients and mix well. Start making
cutlets and keep them aside on a plate.
If the cutlets are not keeping their shape, coat
the cutlets in the breadcrumbs and keep them
on a flat plate.
Heat a large flat pan and add the oil. Place the
cutlets on the pan and cook on low-medium
flame, for 5 minutes on each side or until it
turns golden brown.
B O X F IT
SABUDANA VEGETABLE KHICHADI
Ingredients
Instructions
~ 1/4 cup (45 gms) Sago
~ 1/4 cup Peanuts
~ 1 medium Potato
~ 1 tablespoon Ghee
~ 1-2 sprigs Curry leaves
~ 1/2 teaspoon Cumin seeds
~ Salt to taste
~ 1 teaspoon Lemon juice
~ Fresh coriander leaves a few sprigs
1.
Makes 1 serving
2.
3.
4.
5.
6.
Wash sabudana two to three times and then
soak in one cup of water for 2-3 hours. Roast
peanuts on a hot griddle, peel off the skin and
then grind coarsely.
Peel and wash the potato and cut into half cm.
cubes. Wash and chop coriander leaves.
Heat ghee in a pan, add curry leaves, cumin
seed. When cumin seeds crackle adds the
potato cubes.
Cook till the potatoes are done.
Add sabudana and ground peanuts, sauté for
four to five minutes, stirring well.
Sprinkle a little water, add salt and lime juice.
Mix well. Remove from heat. Sprinkle chopped
coriander leaves.
B O X F IT
SAMAK IDLI
Ingredients
Instructions
~ Samak Rice: 100gm
~ Beaten Curd: 150gm
~ Green Chilly: 1 No. (Finely chopped)
~ Grated Ginger: 1 tbsp
~ Grated Carrot: ½ Cup
~ Coriander: ½ Cup (finely chopped)
~ Salt: to taste
1.
2.
3.
4.
Makes 1 serving
5.
6.
Wash and soak the Samak Rice with salt in curd
for 2 hrs.
Take chopped green chili and grated ginger
blend them well, and pour half of the batter in
it.
Blend it till chilly and ginger is ground.
Now add the rest of the batter to it and blend it
again into the coarse batter.
Take out this Samak idli batter in a bowl and
ferment it overnight or at least 6 to 7 hrs.
Add carrot and coriander and mix well.
Grease the idli mould.
Pour 1- big spoon of batter in each idli mould
and steam for a few mins
B O X F IT
MAKHANA KHEER
Ingredients
Instructions
~ 50 gm Popped lotus seeds
~ 2 tsp ghee
~ Rock salt
~ 1/2 tsp cardamom
~ 200 ml milk
~ 2 tsp jaggery/ stevia
~ dry fruits, chopped
1.
Makes 1 serving
5.
6.
2.
3.
4.
7.
Roast the seeds and some nuts on a pan with a
little ghee and season with rock salt.
As soon as it cools, take 3/4th of the mixture
and grind it in a blender with some cardamom.
In a separate deep pan, bring to boil 2-3 cups of
milk.
Add brown sugar, followed by the ground
makhana mixture, and stir well.
Add the remaining roasted makhana and nuts.
Continue stirring until it thickens.
The kheer can be served either hot or cold,
garnished with chopped dry fruits.
B O X F IT
SAMAK KHEER
Ingredients
Instructions
~ 1/2 cup kuttu ka atta or buckwheat flour
~ ¼ cup grated pumpkin
~ ¼ cup grated carrot
~ ½ tsp roasted cumin powder
~ 1 Green chilli chopped finely
~ A handful of green coriander leaves chopped finely
~ 1+½+1/4 cup water (adjust consistency)
~ Salt as per taste
~ Oil for cooking
1.
2.
3.
4.
5.
6.
Makes 1 serving
Clean, wash and grate pumpkin and carrot.
In a mixing bowl add flour and vegetable,
combine with water. Adjust salt as per your
taste.
Heat on medium flame and grease with some oil
or ghee.
Pour 2 spoonfuls of batter on the pan and
spread.
Apply oil on the top of the chilla and sides as
well. Let it cook for 30-40 seconds.
Flip it over to the other side and cook. It should
be golden brown after cooking.
B O X F IT
HOT WATER LEMON
Ingredients
Instructions
~ 1/2 lemon juice
~ 100 ml warm water
~ 1 tsp honey
1.
Combine all and drink on an empty stomach
(omit the honey if diabetic)
Makes 1 serving
B O X F IT
DAL PALAK
Ingredients
Instructions
~ 1 cup of Blanched palak
~ 1/2 cup lentil
~ 1 small onion
~ 1 tomato
~ 1/3 turmeric
~ 1 tsp ginger garlic paste
~ Salt as per taste
1.
2.
3.
4.
Makes 1 serving
5.
6.
Slice and blanch spinach. Keep it aside.
Boil soaked lentils with salt and turmeric until
soft and mushy. Add hot water to adjust the
consistency.
Make onion tomato masala by sautéing onions,
tomatoes, green chilli, ginger, garlic, and
powdered spices in hot oil. Add blanched
spinach and cook.
Add cooked dal to onion tomato masala. Mix
well. Add lemon juice and garam masala
powder and mix again. Simmer for a couple of
minutes.
Make second tempering by sautéing onion,
garlic, dried green chilli, and red chilli powder in
hot oil.
Pour hot tadka over hot dal palak. Garnish with
cilantro leaves and serve it hot.
B O X F IT
CRISPY TOFU TOASTIE
Ingredients
Instructions
~ 2 slices rye bread
~ 30 g avocado
~ 85g tofu
~ salt/pepper/chilli flakes to taste
1.
2.
3.
Makes 1 serving
Mash together the avocado, tofu and mix in the
condiments.
Slightly toast the bread and stuff the mixture
between the 2 slices of bread.
Alternatively, you could add the mixture in
between the bread and grill it in a toastie or
sandwich maker. Enjoy :D
B O X F IT
VEGETABLE SAMBHAR
Ingredients
Instructions
SAMBHAR:
~ 1 cup toor dal/arhar dal
~ 1/2 teaspoon turmeric powder
~ 1 teaspoon salt
~ 3 cups water
~ 1 tablespoon tamarind piece
~ 1/3 cup hot water
~ 1 medium tomato chopped
~ 3 cups water
~ 2 tablespoons sambar powder
~ 2-3 teaspoons powdered jaggery
~ 1/2 teaspoon Kashmiri red chilli powder optional
SAMBHAR:
1. To a pressure cooker, add the rinsed dal with 1/2
teaspoon turmeric, 1 teaspoon salt and 3 cups water.
Cook for 5 whistles on a medium-high flame, then
lower the heat to medium-low and let it cook for
another 5 to 6 minutes.
2. Meanwhile soak 1 tablespoon tamarind piece in 1/3
cup of hot water for 15 to 20 minutes. Then strain the
liquid using a strainer. You will get 3 to 4 tablespoons
of tamarind water/juice. Set it aside.
3. In a pan, heat 2 teaspoons oil on medium flame. Add
2 tablespoons sambar powder (or adjust to taste).
Add jaggery powder, and 4 tablespoons of the
tamarind water that you had extracted earlier. Stir in
the cooked dal. Also add the Kashmiri red chilli
powder, if using.
4. Stir everything together and let the sambar simmer
on medium heat for 5 to 6 minutes. For the
tempering, heat 1 tablespoon ghee (or olive oil if you
want to keep this vegan), in a small pan on medium
heat. Once the ghee is hot, add mustard seeds and
let them pop. Then add the hing and curry leaves for
stir for few seconds until leaves turn crisp. Pour the
tempering over the simmering sambar.
Tadka/Tempering:
~ 1 tablespoon ghee or oil
~ 3/4 teaspoon mustard seeds black
~ 1/4 teaspoon hing (asafoetida)
~ 10-15 curry leaves
~ chopped cilantro to garnish (follow your regular home
recipe for sambhar)
Makes 4 servings
B O X F IT
ORANGE
Ingredients
1 serving is 1 whole orange
B O X F IT
BABY CORN AND GREEN PEAS SABZI
Ingredients
Instructions
~ 10 Baby corn, chopped into pieces (if using fresh,
boil them until tender)
~ 1/2 cup Green peas
~ 1 Onion, finely chopped
~ 1 Green Chilli, slit
~ 1-inch ginger, finely chopped
~ 1 teaspoon Mustard seeds
~ 1 pinch Asafoetida
~ 1/4 teaspoon Turmeric powder
~ 1 teaspoon Cumin seeds, roasted and crushed
~ 1/2 teaspoon Red Chilli powder
~ 1/2 teaspoon Garam masala powder
~ Salt, to taste
~ Oil, as required
~ 2 sprig Curry leaves
~ 1 sprig Coriander (Dhania) Leaves, finely chopped
1.
2.
3.
4.
5.
6.
Makes 1 serving
7.
To begin making the Baby Corn and Green Peas
Sabzi Recipe, firstly pressure cook the baby corn
with salt and turmeric powder for about 3
whistles. Release the pressure naturally and
strain the water.
Heat oil in a heavy-bottomed pan. Add the
mustard seeds, hing and let the mustard seeds
crackle.
Once it crackles, add in the curry leaves and
saute it for about 20 seconds.
After 20 seconds, add the onions, ginger and
green chillies and saute till the onions are
golden brown.
Add the Baby Corn, Peas along with salt,
turmeric powder, red chilli powder, crushed
cumin seeds, garam masala powder and salt.
Stir fry till the raw smell goes away. This will
take about 3 to 4 minutes.
Once done, add in the chopped coriander
leaves, give it a stir and it is ready to be served.
B O X F IT
ALOO GOBHI (WITHOUT THE ALOO)
Ingredients
Instructions
~ 100 gms cauliflower florets
~ 1 tbsp (14 gms) ginger garlic paste
~ 1 tsp turmeric powder
~ 1 tsp jeera powder
~ 1 tsp ghee or olive oil
~ salt to taste
1.
2.
3.
Makes 1 serving
4.
Heat oil in a pan, add the ginger-garlic paste,
and fry on low flame for 1-2 mins.
Add in the cauliflower and cook on low flame till
the vegetables start leaving some water. You
can add a few drops of water and cover the lid
to speed the cooking process.
When the vegetable is almost cooked, add
turmeric, jeera, and salt. Cook until the
vegetable is soft.
Garnish with fresh coriander and enjoy!
B O X F IT
VEGAN ALOO GOBI WRAP
Ingredients
Instructions
~ 3/4 tsp Coconut oil
~ 1/4 small Onion
~ 1 clove, Garlic minced
~ 1/2 Potato
~ 2 tbsp boiled Lentils
~ Salt to taste
~ Pinch of Curry powder
~ 1/4 tsp Cumin
~ 1 tbsp Tomato puree
~ 1 cup Cauliflower florets or cabbage
~ 3/4 cup Water
~ chili powder to taste
~ 1- tbsp Coconut milk
~ 1 tortilla
1.
2.
3.
Makes 1 serving
4.
chop onion, cauliflower, garlic, and potato. Heat
oil in a large pot over medium heat. When the
oil is shimmering, add the onions. Cook, stirring
frequently until the onions are soft and clear
(about 3 minutes). Add the garlic and cook,
stirring constantly, for another 2 minutes.
Add the potatoes, lentils, salt, curry, cumin,
clove, tomato paste, cauliflower, and water.
Bring mixture to a boil, then reduce heat to low.
Cover and simmer for 20 minutes, until the dal
and potatoes are tender.
Uncover and add the coconut milk, and crushed
red pepper to taste. Cook for another 5
minutes, uncovered until the mixture is thick
and fragrant. Season to taste with additional
salt or spices.
Scoop the aloo gobi into each wrap and serve.
B O X F IT
BROCCOLI MIX VEGETABLES
Ingredients
Instructions
~ 100gm Broccoli florets
~ 100gm Bellpepper
~ 1 cube Ginger
~ 2-3 cloves of Garlic
~ 1/2 tsp Kasoori Methi
~ 2 tsp olive oil
~ Salt as per taste
1.
Makes 1 serving
Heat the oil in a pan on medium heat. Once hot
add cumin seeds and let them sizzle.
2. Add onion and sprinkle some salt to speed up
the process. Cook till onions get soft and
translucent or light pink in colour.
3. Add ginger paste and garlic paste.
4. Mix and saute for a minute or till the raw smell
of ginger garlic goes away.
5. Add broccoli florets and capsicum.
6. Mix well
7. Also add red chili powder, coriander powder
and remaining salt.
8. Cover the pan and cook till broccoli is cooked.
9. Lastly add garam masala and kasoori methi.
10. Stir well. Turn off the stove.
B O X F IT
BOILED EGG
Ingredients
~ 2 hard boiled egg whites
Makes 1 serving
B O X F IT
BABY CORN CURRY
Ingredients
Instructions
~ 1 tsp oil ~5 baby corn (chopped)
~ 2 tsp oil
~ 1 tsp cumin / jeera
~ 1 onion (finely chopped)
~ 1 cup tomato pulp
~ 1 tsp ginger garlic paste
~ 1/4 tsp turmeric / haldi
~ 1 tsp kashmiri red chilli powder
~ 1 tsp coriander powder
~ 1/4 tsp cumin powder / jeera powder
~ 1 tsp salt
~ 1 cup water
~ 1/4 tsp garam masala
~ 1 tsp kasuri methi (crushed)
~ 2 tbsp coriander leaves (finely chopped)
1.
2.
3.
4.
5.
6.
7.
8.
9.
Makes 1 serving
In a blender or grinder, add onions, tomatoes
and spices.
Blend or grind to a smooth paste with some
water.
Heat oil in a pan or kadai.
Saute till the whole masala starts coming
together approx 20-25 mins on a low to medium
flame.
Add water and chopped baby corn.
Bring to a boil and then simmer for 12-15
minutes on a low to medium flame till the baby
corn gravy thickens and you get a medium
consistency gravy.
Add crushed kasuri methi (dry fenugreek leaves)
and salt as required.
Stir and check the taste of baby corn curry.
Add more salt, red chilli powder or garam
masala powder if required. Switch off the fire.
B O X F IT
EGG DROP VEGETABLE SOUP
Ingredients
Instructions
~ 1 cup raw vegetables of your choice, chopped
~ 1 green onion (only green part)
~ 3 egg whites
~ 2 cups vegetable stock
~ 1 tbsp soya or 1 tsp salt
~ few drops of sesame oil (2-3)
1.
2.
3.
Makes 1 serving
Add stock, and salt/soy to a large stockpot.
Bring to a boil, and add the vegetables and let
them cook in the broth.
Whisk the eggs together in a small bowl. Stir the
broth with a fork and slowly pour the eggs into
the soup, scramble well.
Garnish with the green of the spring onion and
sesame oil. Season to taste with salt and
pepper.
B O X F IT
BUDDHA BOWL VEG
Ingredients
Instructions
~ 1/4 cup couscous or quinoa
~ 1 small broccoli head cut into florets or bok choy
~ 1 small carrot peeled and cut into small chunks
~ 1/4 avocado cut into cubes
~ 50 gms tofu/ paneer
~ 2 cloves garlic, chopped
~ 1 tbsp olive oil
~ 1-inch ginger, chopped
1.
SAUCE
~ 1/4 tbsp peanut butter
~ 2 tbsps soy sauce
~ 1 tbsp honey
~ 1/2 cup water
~ 1 tsp sesame oil
~ 2 tbsps olive oil
2.
3.
4.
5.
Makes 1 serving
6.
Make the sauce by combining all the ingredients in a
small mixie jar or use a hand-blended. Slowly add the
2 oils and emulsify well.
Cut your tofu or paneer into slabs. Take a tbsp of the
sauce, along with the chopped ginger and marinate
your choice of protein and keep aside.
Rinse and boil the quinoa in double the amount of
water with a pinch of salt. Once it has cooked for
about 15 mins, strain and set aside. If you're using
couscous, soak in boiling water for 10 minutes with a
lid on and it should be cooked.
In a pan heat the oil and saute the garlic for about 2
mins on low flame. Add the broccoli and cook for 4
mins. If you're using bok choy then saute the stem
first for 3 mins then add the leaves for another 2 min.
Add the carrots to the same pan and cook till tender.
Heat oil and cook the marinated protein in a bit of oil.
Add more sauce to the pan if required. Keep aside
and cut into bite-size pieces.
To assemble the buddha bowl, place your choice of
grain in the centre. Slowly build it by adding
vegetables, avocado and then the protein of your
choice. Dress the bowl with the sauce, sprinkle
sesame seeds on top and enjoy!
B O X F IT
CRISPY KALE / SPINACH CHIPS
Ingredients
Instructions
~ 1 bunch spinach or kale
~ 1 tbsp olive oil
~ 1 tsp salt
1.
2.
1 serving is 1 cup
3.
4.
5.
6.
Preheat the oven to 180*C or 350*F. Line 2
baking trays with parchment paper or foil. (use
a cookie sheet if you have one)
Remove the stem of the spinach or kale and
tear the leaves into bite-size pieces. Thoroughly
wash and dry them. (the drier the leaves are the
crispier the chips will be). You can leave them
on a tray in the sun to dry further.
Season the leaves with olive oil and salt in a
bowl. Make sure each leaf is coated well, use
your fingers for this.
Place each leaf on the baking sheet. Don't
overcrowd the leaves.
Bake for 10-15 mins or until the edges turn
brown and crispy. You can season with paprika
once they're baked.
Wait for them to cool completely and then store
them in an airtight container in the fridge.
B O X F IT
VEG BIRYANI
Ingredients
Instructions
~ 1 pinch hing
~ kada masala (1 stick cinnamon, 2 elaichis, 2 black
cardamoms, 2 cloves)
~ 1 medium onion, chopped
~ 1 big tomato, chopped
~ 1 tsp salt or kala namak
~ 1/2 cup (200 gms) kathal (jackfruit) or soya chunks
~ 1 tsp red chili powder
~ 1 tsp turmeric powder
~ 1 tsp garam masala
~ 1 tsp coriander powder or biryani masala
~ 1/2 cup brown rice, soaked in water
~ 1-2 cup water
1.
2.
3.
4.
Makes 2 servings.
If you're using kathal (I suggest you buy the prechopped one) Shallow fry in 1/2 tbsp olive oil or
ghee and set aside. If you're using soya then
soak the dried chunks in warm water for 5-10
and then squeeze the excess water.
In a pressure cooker, add the hing, followed by
the kada masala and the onion, add salt. Cook
on low flame until the onion leaves water turns
translucent.
Add the tomato and the rest of the masalas.
Add the soya chunks or the kathal. Add the
soaked brown rice along with water, close the
lid and cook for 20-30 mins (4-6 whistles)
Garnish with fresh coriander and serve with
raita, or not :)
B O X F IT
DAAL / PULSES
Ingredients
Instructions
Any of the following pulses are fine
~ Yellow moong daal (without chilka, split)
~ Green moong daal (with chilka, split)
~ Channa daal (split)
~ Masoor daal (pink)
~ Toor/arhar daal (sambhar)
~ Chilka urad (kaali daal)
~ Urad daal
~ Horsegram (kulthi)
1.
2.
1. Cooked in a minimal amount of oil (olive oil/
ghee/ mustard oil)
Makes according to your taste and preference
1 serving is 100 gms cooked
B O X F IT
KERALA VEG STEW
Ingredients
Instructions
~ 1-inch cinnamon stick
~ 20 gms onion
~ 1-inch ginger
~ 1 tsp mustard
~ 1 handful curry leaves
~ 200 ml homemade coconut milk (or 100 ml
storebought + 100 ml water)
~ 1 tsp salt
~ 1 tsp coconut oil or mustard oil
~ 50 gms vegetables (carrot + beans)
1.
2.
3.
Heat oil in a pan, add the spices (cinnamon,
mustard seeds, curry leaves) followed by the
ginger and then the onion. Cook the onions on
low flame until they leave the water and turn
translucent.
Add the vegetables and saute slightly. Pour in
the coconut milk and cook on low flame with
the lid covered for 5-10 mins or until the
vegetables turn soft.
Season with salt, garnish with fresh curry leaves
and enjoy.
Makes 1 serving
B O X F IT
CHIPOTLE CHICKEN / FISH
Ingredients
Instructions
~ 2 garlic cloves minced
~ 1 onion, diced
~ 2 tablespoons white vinegar
~ 2 tablespoons water
~ 2 tablespoons lime juice
~ 1/2 teaspoon ground cumin
~ 1/2 teaspoon paprika or chilli powder
~ 1/4 teaspoon salt
~ 1/2 teaspoon black pepper
~ 1 teaspoon hot sauce (siracha)
~ 200 boneless and skinless chicken breasts or fish
fillets (sole)
1.
2.
3.
4.
Makes 2 servings
In a blender or food processor, combine garlic,
onion, and vinegar. Puree until smooth. Add
remaining ingredients with the exception of
chicken.
Place chicken in a medium bowl. Pour half of
the marinade over the chicken, turn the chicken
to ensure all sides are covered with the
marinade. Keep covered in the fridge. Reserve
the remaining half of the marinade for grilling.
Turn grill to medium-low. Place chicken on the
grill. Lightly brush chicken with reserved
marinade. Cook approximately 6 minutes,
occasionally brushing with marinade.
Turn and cook for an additional 6 minutes and
continue brushing with marinade, until cooked
B O X F IT
GREEN LEAFY VEGETABLES
Ingredients
Instructions
Any of the following:
~ spinach
~ amaranth leaves/ chawli
~ saag
~ kale
~ swiss chard
~ lettuce leaves (rocket, iceberg, green or red
lettuce)
1.
2.
3.
Cook/saute in a minimal amount of oil
(ghee/olive oil/cooking spray)
Season with a few spices and ginger/garlic or
onion
You can also eat them raw but it will be harder
to digest
1 serving is 2 cups or 220 gms cooked
B O X F IT
HARI SABZI
Ingredients
Instructions
Any of the following that is in season and easily
available:
~ Karela
~ French beans
~ Bhindi
~ Lobia/soya beans or gawar ki phali
~ Lauki/ghiya
~ Tinda
~ Tori
~ Parwali
~ Kundru
~ Broccoli
~ Cauliflower
~ Pumpkin If you cannot make a green vegetable
then eat 1 whole cucumber with your meal
1.
2.
Cook in minimal amount of oil (ghee or olive oil)
Season as per your taste
1 serving is 220 gms cooked vegetable of your
choice
B O X F IT
PANEER BHURJI
Ingredients
Instructions
~ 1/2 onion
~ 1 tsp jeera or jeera powder
~ 30 gms paneer, grated
~ 1 tsp haldi
~ 1/2 tsp salt
~ 1 tsp olive oil or ghee
~ 50 gms peas or green capsicum
1.
Heat oil in a pan and temper the jeera. Add the
onions and cook for about 2 minutes on low
flame. Add the haldi, matar or capsicum and
then the paneer into the pan. Cook for 2
minutes, season with salt and serve.
Makes 1 serving
B O X F IT
CHOLA OR RAJMA
Ingredients
Instructions
~ 2 cups Kabuli channa (white Chola) or rajma soaked
overnight (soak extra to make cutlets)
~ 1 bay leaf
~ 2 red chillies
~ 2 big cardamoms
~ 1 small green cardamom
~ 2-inch ginger
~ 3 garlic cloves
~ 1 onion
~ 2 tomatoes- pureed
~ 1 tsp jeera powder
~ 1 tsp dhaniya powder
~ 1/2 tsp garam masala
~ salt
~ 2 cups water
~ 2 tbsps ghee
1.
Makes 2 servings
5.
2.
3.
4.
6.
Drain the beans and transfer to a pressure cooker,
with 2 inches of water on top along with the bay leaf,
big and small elaichi and salt. Put on medium to high
flame and cook for 4-5 whistles on high flame.
Take some cooked beans and set aside for dinner.
Remove the whole spices and leave the rest of the
beans in its water.
Puree the ginger and garlic and keep aside. Add some
water if required. Puree the onion and add some
water again if required. Keep aside.
In a small pan heat the ghee, add the ginger and
garlic paste. Cook for 2 mins on low flame and just as
the colour is about to turn, add the onion paste. Cook
for another 2 mins and then add the jeera, dhaniya
and garam masala. Increase the flame and after 30
secs add the tomato puree. Cook for almost 5-6 mins
of medium to low flame till the tomato puree
changes colour and it starts to leave oil.
Then add this masala puree to the beans in the
pressure cooker and cook on low flame for about 15
mins. Add more water if required but keep pressing
the back of the kadchi to the pressure cooker so that
the beans "galo" with the gravy and you get a thick
curry. Add salt to taste.
Wash and rinse quinoa, cook in water for 15 mins on
medium to low flame.
B O X F IT
BAKED BEANS
Ingredients
Instructions
~ 1/2 cup or 70 gms overnight soaked and boiled
kidney beans
~ 2 tomatoes, pureed (100 gms)
~ 2 garlic cloves
~ 1/2 onion, diced
~ handful of fresh basil
~ pinch of chilli flakes or 1/2 green chilli chopped
(optional)
~ 1 tsp dried or fresh oregano
~ 1 cup chopped vegetables of your choice (broccoli/
spinach/ beans/ peas/ iceberg lettuce)
~ 1/2 tsp olive oil
~ salt and pepper to taste
1.
2.
3.
Heat oil in a pan, cook the garlic until fragrant.
Add the onions and cook until translucent. Add
the chilli if using, followed by the tomato puree.
Cook for about 5 minutes and then add the
vegetables (except iceberg). Cook on low flame
for 1-2 mins.
Add the drained kidney beans to the pan along
with the water if required. Season with salt and
pepper, fresh herbs and basil and enjoy!
If you're using iceberg lettuce then scoop a heap
full of the baked beans into each lettuce cup
and enjoy!
Makes 1 serving
B O X F IT
ALOO BEANS
Ingredients
Instruction
~ 1 Large Potatoes
~ 100gm French Beans
~ 1 Teaspoon Cumin Seeds (Jeera)
~ 1/8 Teaspoon Asafoetida (Heeng)
~ 1/3 Teaspoon Turmeric Powder (Haldi)
~ 1/2 Teaspoon Red Chilli Powder
~ 1 Teaspoon Coriander Powder
~ 1/2 Teaspoon Garam Masala
~ 1/2 Teaspoon Salt, or to taste
~ 2 Teaspoon Olive Oil
1.
2.
3.
4.
5.
6.
Heat the oil in a pan on medium heat.
Add cumin seeds, heeng and let them sizzle.
Add chopped beans and potatoes along with
salt and spices (turmeric powder, cumin
powder, coriander powder and red chilli
powder).
Cover it with the lid. Cook them covered till they
are cooked, soft and tender.
When they are cooked, add garam masala
powder and mix
Lastly, squeeze some lemon juice and mix.
Makes 1 serving
B O X F IT
DUM ALOO
Ingredients
Instruction
for aloo preparation:
~ 3 baby potatoes/aloo
~ 1 cup water (or as required)
~ ½ tsp salt
~ 1 tsp oil
~ 1/2 tsp Kashmiri chilli powder
~ 1/3 tsp turmeric
1.
for masala paste/gravy:
~ 1 onion (thinly sliced)
~ ¾ tsp ginger-garlic paste
~ 1 large tomato (finely chopped)
~ 2-3 cashews
for dum aloo recipe:
~ 1 tsp oil
~ ¾ tsp jeera seeds
~ ¼ tsp turmeric powder
~ ¾ tsp coriander powder
~ salt to taste
~ ¼ tsp cumin powder / jeera powder (optional)
~ ¼ cup curd
~ 1 tsp Kasuri methi / dry fenugreek leaves
~ 1 cup water (adjust to required consistency)
~ few coriander leaves (finely chopped)
Makes 1 serving
2.
3.
4.
5.
6.
Pressure cook 4 baby potatoes with 1 cup of water and salt. pressure
cook for 1-2 whistle.
Allow the potatoes to cool, then peel off the skin from the potatoes.
Poke/prick all over the potatoes well with a fork.
Add oil once the oil turns hot, add chilli powder and turmeric
powder.
Immediately, add the boiled potatoes.
Saute till they turn golden brown. approx. 3-5 minutes. then keep
the sauteed aloos aside.
Masala paste/gravy recipe:
1.
Add spices like cinnamon, cloves and cardamom. saute till they turn
fragrant in the oil.
2.
Add in sliced onions and saute till they turn translucent.
3.
Add ginger-garlic paste and continue to fry.
4.
Once the raw smell of ginger-garlic disappears, add chopped
tomatoes and saute till they turn soft.
5.
Once the mixture is cooled, blend to smooth paste without adding
water.
Dum aloo recipe:
1.
In the same Kadai, add a tsp of oil along with cumin seeds.
2.
After they splutter, add the prepared masala paste and fry for 5-6
minutes.
3.
Add spices like turmeric powder, coriander powder, cumin powder
and salt to taste.
4.
Add curd. Give a good mix.
5.
Add 1 cup of water or as required to adjust the consistency.
6.
Give stir and boil for 2 minutes on medium flame
7.
Close the lid and allow aloo to cook on low flame for 15-20 minutes.
8.
Add some crushed Kasuri methi.
9.
Garnish with coriander leaves and serve hot.
B O X F IT
SHAKSHUKA (POACHED EGGS)
Ingredients
Instructions
~ 1 tsp Olive oil
~ 1 large chopped onion
~ 1 to 2 green bell peppers
~ 2 minced garlic cloves
~ Spices: coriander, cumin, paprika
~ 1 chopped Tomatoes
~ 3 Eggs
~ Handful of fresh chopped parsley and mint just
before serving
1.
2.
3.
4.
5.
Makes 1 serving
6.
7.
8.
Heat olive oil in a large heavy skillet or pan.
Add chopped onions, bell peppers, and garlic.
Add coriander, paprika, cumin, crushed red
pepper flakes (if using) and a good pinch of
kosher salt and black pepper.
Cook this mixture for at least 5 minutes, stirring
occasionally until the vegetables are tender.
To make the shakshuka sauce, add fresh diced
tomatoes and let simmer for about 15 minutes,
then uncover and cook a few minutes until the
tomato mixture (or shakshuka sauce) has
thickened.
Crack your eggs and add them to each.
Over low or medium-low heat, cover the skillet
and allow the eggs to cook briefly until the
whites are settled.
Add a handful of chopped parsley and fresh
mint and serve.
B O X F IT
SMOOTHIE BOWL
Ingredients
Instructions
~ 1 scoop protein powder (omit if not using)
~ 1/2 cup yoghurt (100 gms) or almond milk
~ 1-2 dates, chopped
~ 1 small banana, chopped and frozen for 1 hr
~ 2 tbsp granola or seeds
~ 50 gms/1 cup strawberries/blueberries
1.
2.
Blend the yoghurt/almond milk, protein
powder, banana and half the berries in a highspeed blender. If you want it slightly thinner
then add water.
Pour into a bowl and sprinkle granola/seeds,
remaining fruit and dates on top.
Makes 1 serving
B O X F IT
CELERY OR CUCUMBER
Ingredients
Instructions
~ 1 serving is 2 celery sticks In case you cannot get
celery consume kakri (cucumber)
3.
4.
Blend the yoghurt/almond milk, protein
powder, banana and half the berries in a highspeed blender. If you want it slightly thinner
then add water.
Pour into a bowl and sprinkle granola/seeds,
remaining fruit and dates on top.
B O X F IT
ZUCCHINI / COURGEETTE NOODLES WITH CHICKEN
Ingredients
Instructions
~ Use chicken breast or lean mince and less than
200g tomatoes for the base sauce – Indian style is
fine
1.
Zucchini noodles ((120-150g) with chicken
(100g) of choice (but use chicken breast or lean
mince and less than 200g tomatoes for the base
sauce – Indian style is fine)
Note: Instead of zucchini/courgette you can use any
type of squash or cauliflower or even konjac
noodles!
B O X F IT
BAKED EGGPLANT
Ingredients
Instructions
~ Large Eggplant, 1
~ Olive oil, 10 grams
~ red onion (finely sliced), ½
~ tomatoes, finely chopped x 2
~ chickpeas, cooked, mashed, 300 grams
~ clove garlic, crushed x 1
~ Parsley, finely chopped 1 tsp
~ lemon ring, grated 1 tsp
~ lemon juice 1 tsp
1.
2.
3.
4.
5.
6.
7.
8.
Preheat oven to 220*C/425*F and line an oven
tray with baking pepper.
Using a small knife, cut a 1 cm border inside
each eggplant half, scoop out the flesh and set
aside for another use.
Place eggplant shells, cut side up on oven treys,
Cover with foil and bake for 20 minutes or until
tender.
Meanwhile, heat 5g olive oil in a frying pan over
medium heat.
Cook onion and garlic for 3 minutes or until soft.
Add capsicum and cook for further 3 minutes
Add Tomato, lemon ring and juice, meshed
chickpeas and fresh parsley.
Remove from heat and season with sea salt and
pepper to taste.
B O X F IT
VIETNAMESE ROLL
Ingredients
Instructions
~ Rice paper 4 Sheets
~ Vermicell noodles, uncooked 100 grams
~ handful shredded lettuce
~ handful bean sprouts
~ small carrot, cut into matchsticks 1
~ red capsicum, cut into matchsticks 1/2 cup
~ Firm tofu, cut into stripes 170 grams
~ Basil leaves 4
~ soy sauce 1 tsp
~ Lime wedge 1
9.
10.
11.
12.
13.
For each rice paper roll, briefly dip a rice paper
sheet in a bowl of warm water to soften and
place on a clean tea towel.
Place one quarter of the lettuce along the
center of the sheet. Top with one quarter each
of the noodles, carrot, capsicum, tofu and bean
sprouts.
Add a basil leaf and fold in ends and roll firmly
to enclose filling.
Repeat with remaining rolls.
Garnish with soy sauce and lime to taste
NOTE: Can use chicken instead of tofu if desired
B O X F IT
LENTIL CURRY
Ingredients
Instructions
~ 2 tbsp olive oil
~ 1 and half tsp ginger, minced
~ 1 whole onion, finely diced
~ 3 tbsp curry paste
~ 6 whole green pepper, chopped
~ 4 whole carrot, shredded
~ 1 whole sweet potatoes, peeled
~ 1 cup dried lentils
~ 1 tsp lime juice
~ 4 cup low-sodium chicken stock
~ 1 salt and pepper to taste
1.
2.
3.
4.
5.
Heart the olive oil in a large pot over medium
heat.
Add garlic, onion, and curry paste. Saute for 2-3
minutes.
Add the carrots, ginger, garlic, sweet potatoes,
lentils, broth, salt, and pepper.
Bring mixtures to a boil, then cover and let
simmer for about 15 minutes or until lentils are
fully cooked.
Squeeze lime juice into curry, stir and serve
topped with green onions
B O X F IT
MISO SOUP (NON VEG)
Ingredients
Instructions
~ Miso paste (red or white)
~ 2 cups water
~ Dried seaweed (chuka wakame) OPTIONAL
~ 50 gms cubed tofu
~ 1 spring onion finely chopped, only green
1.
2.
Bring water to boil in a soup pan. Add 1 tbsp of
miso paste and mix well until it dissolves.
\Add the tofu and then seaweed if using.
Garnish with the green of the spring onion
MAKES 1 CUP
B O X F IT
GREEN TEA / HOT WATER WITH APPLE CIDER VINEGAR / BLACK COFFEE
Ingredients
MID DAY (choose any 1)
~ Green tea
~ Black coffee
~ Apple cider vinegar with warm water and honey
B O X F IT
PEANUT BUTTER SHAKE
Ingredients
Instructions
~ 1.5 scoops protein powder of your choice
~ 1 tbsp peanut butter
~ 1 tsp unsweetened cocoa powder
~ 3/4 cup or 150 ml unsweetened almond milk
~ Ice cubes
1.
Blend everything in a mixie really really well and
enjoy!
Makes 1 serving
B O X F IT
GHIYA JUICE
Ingredients
~ Add everything to a high-speed blender and blend
until smooth
Makes 1 serving
B O X F IT
BEETROOT AND GRILLED CHEESE SALAD
Ingredients
Instructions
~ 125 g Beetroot
~ 65 g spinach, sweet corn (choose any)
~ ½ Cucumber
~ ½ Red onion
~ 20-25 g Halloumi cheese OR Tofu OR paneer
~ 1/2 tbsp Olive oil
~ 60 g Boiled Chickpeas
~ 20 g Sunflower seeds
~ 1 lemon
~ 1 tsp black pepper
~ salt to taste
1.
2.
3.
4.
5.
Take beetroot, cut it into wedges.
Now, add spinach, sprouts or sweetcorn.
Now add your red onion, thinly sliced and place
around your salad.
Add the grilled cheese to your salad bowl, place
your beetroot in your salad bowl.
Now add lime juice, salt and black pepper
according to taste.
B O X F IT
ARITI POORU KOBRI
Ingredients
Instructions
~ 100g Kobri Banana flowers
Salt to taste
1.
2.
Water For the gravy:
~ 1/2 tbsp oil
~ 1/4 tsp mustard seeds
~ 1 red chilies
~ 1/4 tsp cumin seeds
~ 1 tsp whole black gram dal
Curry leaves
~ 2 Tbsp chopped onions
~ 2 tbsp chopped green chilies
~ 1/2 tsp turmeric powder
~ 2 tsp of semi boiled green gram dal
~ 1 tbsp grated coconut
~ Boiled banana flower
~ 1/2 tsp salt
~ 1/4 tsp lime juice
Coriander leaves to taste
Clean the banana flower and chop it into tiny
pieces.
Then boil in water and salt and keep it aside.
For the gravy:
1. Heat the oil in a pan. Add mustard seeds, red
chilies, cumin seeds, whole black gram dal, curry
leaves, and chopped onions.
2. Saute till the onions become translucent. Then
add chopped green chilies, turmeric powder,
semi-boiled green gram dal, grated coconut,
boiled banana flower salt, and lime juice.
3. Mix it well. Ariti Pooru Kobri is ready to eat.
Makes 1 serving
B O X F IT
PANEER KHEER
Ingredients
Instructions
~ 50 gms homemade paneer
~ 200 ml low-fat milk or almond milk
~ 1 saffron strands
~ 1/2 tsp crushed green cardamom
~ 30 gms jaggery or gud
~ 10 gms almonds or pistachios
1.
Makes 1 serving
4.
2.
3.
Heat the milk in a pan and bring the milk to a
boil. Once the milk comes to a boil, turn the
heat to low and reduce it to half its quantity.
This process of condensing the milk will take
about 15 minutes on medium heat.
When the milk has condensed to half its
quantity, add the saffron strands, jaggery,
cardamom and the crumbled paneer.
Simmer Paneer Ki Kheer until it has thickened to
the desired consistency, about 5 minutes. Once
done, turn off the heat and garnish with dry
fruit.
B O X F IT
LENTIL SOUP
Ingredients
Instructions
~ 1/4 cup lentil
~ 1 cup water
~ 1/2 tsp olive oil
~ 1/16 (13gms) cup chopped onion
~ 1/16 cup chopped carrot
~ 1 clove garlic minced
~ 1/4 tsp cumin seeds
~ salt, pepper (According to taste)
~ 1/2 tsp lemon juice
~ parsley or coriander leaves (to taste)
1.
2.
3.
4.
Chop all veggies.
Heat oil in a large pot. Add onion, garlic, and
carrots and cook for 2-3 minutes, until softened,
stirring frequently.
Add in the salt, pepper, and cumin. Add lentils
and water, stir to combine. Bring to a boil, then
reduce the heat and simmer for 20-25 minutes,
until the lentils are cooked. Add more water if
needed, to thin the soup. Blend until smooth.
Serve with lemon juice and fresh parsley.
Makes 1 serving
B O X F IT
SABUDANA KHEER
Ingredients
Instructions
~ 50gm Sago soaked
~ 200ml Milk
~ Saffron (Kesar) a pinch
~ 8-10 Almonds
~ 2 tsp Jaggery
~ 1/4 teaspoon Green cardamom powder
1.
2.
3.
4.
Makes 1 serving
Heat the milk in a deep non-stick pan. Add the
saffron and mix.
Cook on low heat till the milk thickens a little.
Meanwhile thinly slice the almonds.
Add the sabudana to the milk and cook, stirring,
till the sabudana is fully cooked and the kheer
thickened.
Add almonds, sugar and green cardamom
powder and mix well. Serve it hot or chill and
serve.
B O X F IT
BUCKWHEAT POTATO CHILLA
Ingredients
Instructions
~ 100 gm kuttu ka atta or buckwheat flour
~ 1 small boiled potato
~ ½ tsp roasted cumin powder
~ 1 Green chilli chopped finely
~ A handful of green coriander leaves chopped finely
~ 1+½+1/4 cup water (adjust consistency)
~ Salt as per taste
~ 2 tsp of Oil
1.
2.
3.
4.
5.
6.
Makes 1 serving
Boil 1 small potato.
In a mixing bowl add flour and potato, combine
with water. Adjust salt as per your taste.
Heat on medium flame and grease with some oil
or ghee.
Pour 2 spoonfuls of batter on the pan and
spread.
Apply oil on the top of the chilla and sides as
well. Let it cook for 30-40 seconds.
Flip it over to the other side and cook. It should
be golden brown after cooking.
B O X F IT
GHIYA DAL
Ingredients
Instructions
~ 1 cup chana dal (split Bengal gram)
~ 1 cup chopped bottle gourd (doodhi / lauki)
~ 3 medium-sized tomatoes
~ 2 tsp oil
~ 6 flakes garlic
~ small piece of ginger
~ 2 green chillies
~ salt to taste
~ 1/4 tsp cumin seeds (jeera) and 1/4 teaspoon
turmeric powder
~ coriander (dhania) leaves for garnishing
1.
2.
3.
4.
5.
6.
7.
8.
Wash the dal and dip in the water. keep aside
for 15 minutes.
Puree the tomatoes along with green chillies,
garlic and ginger.
Pour the oil into a pressure cooker and add
jeera.
Add the pureed mixture.
Let it cook for 2-3 minutes. add ghiya, followed
by dal.
Add salt to taste. also, add 3 cups of water.
Pressure cook for 10 minutes.
Garnish with coriander and serve hot with rice.
Makes 1 serving
B O X F IT
MASALA ARBI (COLOCASSIA)
Ingredients
Instructions
~ Colocasia 300 grams
~ 1/2 small bunch Coriander Leaves
~ 1 Green chillies
~ 2 tablespoon Oil
~ 1/2 teaspoon Carom seeds (ajwain)
~ 1/2 teaspoon Turmeric powder
~ 1 teaspoons Coriander powder
~ 1/2 teaspoon Red chilli powder
~ 1/2 teaspoon Dry mango powder (amchur)
~ Salt to taste
~ 2 tsp Lemon juice
1.
2.
3.
4.
5.
6.
7.
Wash and boil arbi.
Peel and press between palms.
Clean, wash and chop coriander leaves. Remove
stems, wash and chop green chillies.
Heat oil, add ajwain, chopped green chillies and
the pressed arbi.
Add turmeric powder, coriander powder, red
chilli powder, amchur powder and mix well.
Reduce heat, cover and cook for five minutes.
Add salt, juice of lemon and mix.
Add chopped coriander leaves. Remove from
heat and keep it covered for a while before
serving.
Makes 1 serving
B O X F IT
GHIYA KOFTA CURRY (AIR FRIED)
Ingredients
Instructions
~ 1/2 cup grated lauki
~ 3/4 cup besan
~ Salt to taste
~ 2 green chillies, finely chopped
~ 1 tsp grated ginger
~ pam spray
Preparing Kofta:
1. Add a pinch of salt to grated lauki and leave it aside for 15
minutes.
2. Squeeze water from lauki with your hands (reserve the
water for use in the gravy).
3. Add besan, salt, ginger and green chilli. Mix. If you can hold
a loose dumpling, besan is good enough.
4. Preheat the air fryer for 5 minutes.
5. Place the koftas in Airfryer basket with the sprayed side
down. Set temperature to 350. Cook for 18-20 minutes.
6. Pause air fryer after 8 minutes. Tilt the basket, using a
spatula scrape batter that is stuck between the wire basket.
This will loosen the koftas and they'll fall.
7. Flip and air fry the koftas for another 8-10 minutes. Keep
the cooked koftas on a plate until ready to use.
Curry:
~ 1/2 cup ground onion
~ 3/4 cup fresh tomato puree
~ 1/2 tsp turmeric powder
~ 1/2 tsp red chilli powder
~ 2 cups water
~ 1 tsp ginger and garlic paste
~ Salt to taste
~ 1/2 tsp garam masala
~ 2 tbsp oil
Makes 1 serving
Making curry:
1. Heat oil in a medium pan over medium-high heat.
2. Add onions, stir-fry until soft and golden. Add ginger and
garlic paste, let cook for 1 minute.
3. Add tomato puree, salt, turmeric and chilli powder. Cook for
3-4 minutes on medium heat until saucy, keep stirring in
between.
4. Add the masala along with 2 cups water and reserved lauki
juice.
5. Bring the curry to a boil.
6. Add koftas, lower the heat. Cover the pan and simmer until
koftas have absorbed some of the curry, about 5-8 minutes.
7. Sprinkle with cilantro before serving.
B O X F IT
VEGETABLE ROGAN JOSH
Ingredients
Instructions
~ 1/2 Red chilli
~ 1/2 tsp cumin seeds
~ 1/2 tsp ground coriander
~ 1/2 tsp garam masala
~ 1 green cardamom pods
~ 1/4 tsp fennel seeds
~ 2-4 whole black peppercorns
~ 1 tsp ginger-garlic paste
~ 1 tsp oil
~ 1 dried bay leaf
~ 1 cinnamon stick
~ 1 tomato chopped
~ 1/2 onion
~ 25 g chickpea or chole
~ 2-3 tbsp yogurt or plant based yogurt
~ 1/2 brinjal
~ 1 green bell pepper
1.
2.
3.
4.
5.
6.
Heat 1 tablespoons of oil in a large pan in a large
sautè pan. Add the onion, cardamom pods, black
peppercorns, cumin seeds and fennel seeds and cook
over a low to medium heat until the onion is
translucent and soft. Use a wooden spoon to pop
open the cardamom pods and release the seeds, you
can remove the pods now.
Add the ginger, garlic, and cook for a minute until
they release their aromas, then add all the spices and
the tomato purée and stir well.
Now add the chopped green pepper and brinjal and
stir until they are coated with the spice mixture. Pour
in 50 ml of water and stir well. Remove from the heat
then slowly stir in the yoghurt. Once the yoghurt has
been added return the pan to the heat.
Pour in the chopped tomatoes plus another 50 ml of
water and stir well.
Add the chickpeas, bay leaves and cinnamon stick to
the sauce. Simmer covered for 15 minutes stirring
occasionally then simmer uncovered for 15 - 20
minutes. Remove the bay leaves and cinnamon stick
then stir in the chopped coriander.
Leave to cool slightly then serve with rice or chapati
and top with extra chopped coriander and a dollop of
yoghurt.
B O X F IT
CAULIFLOWER PEAS BHURJI
Ingredients
Instructions
~ 1 cups Cauliflower (gobi), florets
~ 1/2 cup Green peas (Matar)
~ 1 Green Chillies, finely chopped
~ 1/2 teaspoon Turmeric powder
~ Salt, as per taste
1.
2.
3.
To temper:
~ 1 teaspoon Oil
~ 1/2 teaspoon Mustard seeds
4.
Cut the cauliflower into florets and soak them in
salt water for 10-15 minutes.
When done, chop the cauliflower and green
chillies finely. Wash the green peas and drain
the excess water.
Heat oil in a kadhai and temper it with mustard
seeds. To this, add in chopped green chillies,
cauliflower, green peas, turmeric powder and
salt. Mix them well.
Cover and cook them in low flame for 7-8
minutes or until done.
Makes 1 serving
B O X F IT
TOMATO RASAM OR DAL RASAM OR THILI SAARU PUDI
Ingredients
Instructions
~ 1 tsp oil
~ 1 tbsp coriander seeds
~ 1 tbsp cumin / jeera
~ ¼ tsp methi/fenugreek
~ ½ tsp pepper
~ ¼ tsp mustard
~ 3 dried red chilli few curry leaves
1.
For pressure cooking:
~ ½ cup Toor dal (rinsed)
~ 1 tomato (finely chopped)
~ ¼ tsp turmeric few curry leaves
~ 1 tsp oil
~ 2 cup water
Other ingredients:
~ 1 tbsp oil
~ ½ tsp mustard
~ 1 tsp cumin/jeera
~ pinch hing / asafoetida
~ 1 dried red chili few curry leaves
~1 cup tamarind extract
~ ¼ tsp turmeric
~ 1 tsp jaggery
~ 1 tsp salt
~ 2 tbsp coriander (finely chopped)
2.
3.
4.
5.
Prepare masala powder by heating 1 tsp oil. roast 1 tbsp
coriander seeds, 1 tbsp cumin, ¼ tsp methi, ½ tsp pepper
and ¼ tsp mustard. Also, add 3 dried red chilli and few curry
leaves. roast on low flame until the spices turn aromatic.
cool completely and blend to a fine powder. keep aside.
In a pressure cooker take ½ cup toor dal, 1 tomato, ¼ tsp
turmeric, few curry leaves, 1 tsp oil and 2 cups water.
pressure cook for 5 whistles or until dal is cooked well. once
the pressure is released, whisk and mash the dal smooth.
also, add 4 cups water and prepare a watery consistency
dal. keep aside.
In a large kadhai heat 2 tbsp oil and splutter ½ tsp mustard,
1 tsp cumin, pinch hing, 1 dried red chilli and few curry
leaves. add 1 cup tamarind extract, ¼ tsp turmeric, 1 tsp
jaggery and 1 tsp salt. cover and boil for 10 minutes or until
tamarind extract are cooked well.
Further, add prepared dal and mixture mix. add in prepared
thili saaru pudi and mix well adjusting consistency as
required.
Boil for 3 minutes or until flavours is absorbed well. now
add 2 tbsp coriander and mix well. finally, enjoy thili saaru
with hot steamed rice and ghee.
Makes 1 serving
B O X F IT
CHANA MASALA
Ingredients
Instructions
~ 1 onion, chopped
~ 1 tomato, chopped
~ 1 (1 inch) piece fresh ginger, peeled and chopped
~ 4 cloves garlic, chopped, or more to taste
~ 32 teaspoon olive oil
~ 2 bay leaves, or more to taste
~ 1/2 teaspoon chilli powder
~ 1/2 teaspoon coriander powder
~ 1/2 teaspoon garam masala
~ 1/3 teaspoon turmeric powder
~ salt to taste
~ water as needed
~ 50gm chickpeas
~ 1 teaspoon fresh cilantro leaves, for garnish, or
more to taste
1.
Makes 1 serving
Grind onion, tomato, ginger, garlic, in a food
processor into a paste.
2. Heat olive oil in a large skillet over medium
heat.
3. Fry bay leaves in hot oil until fragrant, about 30
seconds.
4. Pour the paste into the skillet and cook until the
oil begins to separate from the mixture and is
golden brown in color, 2 to 3 minutes.
5. Season the mixture with chili powder,
coriander, powder, gram masala, turmeric, and
salt.
6. Cook and stir until very hot, 2 to 3 minutes.
7. Stir enough water into the mixture to get a thick
gravy.
8. Bring to a boil and stir chickpeas into the gravy.
9. Reduce heat to medium and cook until the
chickpeas are heated through, 5 to 7 minutes.
10. Garnish with cilantro.
B O X F IT
DAL MAKHANI
Ingredients
Instructions
~ ¼ cup Red kidney beans (rajma) soaked for 8-10
hours and drained
~ 1/3 cup Whole black gram (sabut urad) soaked for
8-10 hours and drained
~ Salt to taste
~ 1 tablespoon Ginger grated
~ 1 tablespoon Ghee
~ 1 teaspoon Cumin seeds
~ 1 teaspoon Garlic chopped
~ 1 Onion chopped
~ 1chopped Tomato
1.
Makes 1 serving
Take black gram and kidney beans in a pressure
cooker.
2. Add 2 cups water, salt and ½ tablespoon grated
ginger, mix.
3. Cover and cook under pressure, on medium
heat, till 6-8 whistles are given out.
4. Remove from heat, cool slightly and stir.
5. Place the pressure cooker back on heat and
continue to cook on low heat.
6. Heat ghee in a non-stick pan.
7. Add cumin seeds and sauté for 30 seconds.
8. Add remaining grated ginger and sauté. Add
garlic and sauté till golden.
9. Add onion and sauté till golden. Add tomato
and sauté till soft and pulpy.
10. Lightly mash the cooked dal mixture. Add
cooked tomato mixture and cook for 10-12
minutes, stirring continuously.
11. Add salt and serve hot.
B O X F IT
DAHI VADA (AIR FRIED)
Ingredients
Instructions
~ 1/2 cup Urad Dal
~ 1/2 cup Moong Dal
~ 1 tsp Baking Powder
~ Salt as per taste
~ 1 katori Curd
~ 1 tsp tamarind chutney
1.
Makes 1 serving
Wash and soak dal in three cups of cold water
overnight.
2. Drain off excess water the following day.
3. Grind dal to a smooth paste.
4. Whisk half a teaspoon of salt, into the batter. 5.
Fry in Airfryer
5. Put bhallas in sufficient quantity of hot water.
Leave for two minutes.
6. Squeeze between your palms to drain out
water.
7. Whisk curd well with rock salt (kala namak) and
salt to taste.
8. Place bhallas on a plate and cover with curd.
9. Add tamarind chutney.
10. Sprinkle cumin powder. Serve immediately.
B O X F IT
CHOCOLATE PROTEIN DESSERT
Ingredients
Instructions
~ 2 cups 0% fat/low fat/regular cottage cheese
~ 4.5 cups unsweetened almond milk
~ 2 scoops chocolate whey protein
~ 1 package of fat free Jell-O chocolate pudding (120
calories)
~ 1.5-2 tbsp guar/xanthan gum
~ 10 packets of sweetener
1.
2.
Add all ingredients to a blender. Blend for 3
minutes on medium high speed until there is a
smooth consistency. Note that the more casein
protein is used, the thicker the pudding will be.
Remove pudding from blender and transfer to
an airtight refrigerator safe container. Pudding
is ready to eat.
B O X F IT
PROTEIN LAVA CAKE
Ingredients
Instructions
~ 1 scoop protein powder (chocolate or vanilla)
~ 1 tbsp unsweetened cocoa powder
~ 1/3 cup or 3 tbsp almond milk (or any other milk
~ 2 tbsps coconut/ almond/ oats flour
~ 1 tbsp regular flour
~ 1 tbsp jaggery or brown sugar or stevia
~ 1/2 tsp vanilla essence
~ 2 tsp olive oil
~ 1 tsp baking powder
1.
2.
Whisk until mixed, then add into a
microwavable bowl and microwave for 60-80
seconds on high (80 is drier 60 is gooier – We
recommend gooier!!!)
Pair with protein ice cream for added goodness!
Makes 1 serving
B O X F IT
PEPPER AND MUSHROOM PIZZA
Ingredients
Instructions
~ wholemeal wraps
~ 400g crushed tomatoes (tinned)
~ 1 garlic clove (crushed)
~ ½ tsp basil (dried)
~ 1/2tsp garlic powder
~ 1 red onion finley chopped
~ 1 red capsicum sliced into strips
~ 110g sliced mushrooms, cheese, salt pepper and
additional herbs to taste
1.
2.
3.
4.
5.
6.
7.
8.
Pre heat oven to 220 degrees C and line oven
tray with baking paper.
In a non stick pan cook garlic for 1-2 mins until
aromatic.
Add crushed tomatoes and dried herbs and
allow to simmer for 8-10 mins and set aside.
Light coat pan in cooking spray and add onion
and capsicum.
Cook capsicum and onion util soft and charred
(10-15 mins) only adding mushrooms in las few
mins and set aside.
Lay wholemeal wraps on a clean flat bench and
top each one with half of tomato mixture,
cooked veg and soy cheese.
Bake in oven for 10-15 mins or until bases are
crispy and cheese is melted.
Season with salt pepper and additional herbs.
Optional: can switch mushrooms with chicken
B O X F IT
SPICY POPCORN CHICKEN
Ingredients
Instructions
~ 150g Chicken Breast
~ 1 Tsp Garlic Powder
~ 1 Tsp Paprika
~ 1 Tsp Mustard powder
~ 1 Tsp Black Pepper
~ 1/4 Tsp Salt
~ 50g Corn Flakes
~ 1 Tsp Honey
1.
2.
3.
4.
Makes 1 serving
5.
6.
7.
On a cutting board take your chicken breast and cut it
up into little bite size pieces.
Once this is done set it to the side. In a small bowl go
ahead and combine your garlic powder, paprika,
ground mustard, black pepper, & kosher salt. Mix
until thoroughly combined.
Crush the cornflakes in a blender or in a plastic bag.
Now, in a large mixing bowl throw in your chicken
pieces & add the honey & the spices from earlier. Mix
all of this up until each piece is thoroughly coated.
After this is done you can now throw in your corn
flakes and mix until all of your chicken pieces have a
nice corn flake breading on them. If you don't use all
of the corn flakes you can lay them on top of your
pieces when it's time to cook.
Grab a large baking sheet and place a piece of foil
down. I recommend also adding a wire baking rack to
help cook underneath but this is not necessary. Spray
whichever surface you plan to use with non-stick
spray.
Place your chicken pieces on your baking sheet
allowing each piece to have space around it. You
don't want any of them touching.
Bake at 400 degrees for about 13-15 minutes.
Remove when finished and you'll have a delicious
high protein meal!
B O X F IT
ROTI
Ingredients
Instructions
You can use any of these flours:
~ Jowar
~ Ragi
~ Bran
~ Amaranth/rajgira
~ Buckwheat/kuttu
~ Almonds flour
~ Whole wheat with chokar (make a composite roti
to increase the vegetable intake as regular atta is
heavy. Use 50 % vegetables like spinach, lauki,
carrot or beetroot and 50% atta)
1.
If your rotis are small then you can have 2. But
try and fill up on vegetables and not grains if
you're still hungry. Grains and vegetables both
contain carbs so don't feel deprived!
1 SERVING- 1 ROTI
B O X F IT
BATHUA RAITA
Ingredients
Instructions
~ 1/2 cups Bathua leaves, washed and steamed
~ 1/2 cups Curd (Dahi / Yogurt)
~ 1/2 teaspoon Black Salt (Kala Namak)
~ 1 teaspoon mustards seeds/rye (black)
~ 1 red chili Makes 1 serving
1.
2.
3.
Cool and blend the green leaves in a mixie to
form a paste.
Combine with the dahi, salt and mix well.
Roast the mustard seeds and red chili for 1
minute and sprinkle on top of the bathua raita,
serve.
B O X F IT
MAKKE KI ROTI
Ingredients
Instructions
~ 200 gms maize flour or makki ka atta (cornmeal)
~ 1/4 cup hot water or add as required
~ 1 teaspoon ajwain (carom seeds)
~ salt as required
~ 1 tsp ghee or mustard oil as required for roasting
1.
2.
3.
4.
5.
6.
7.
8.
In a mixing bowl take maize flour or cornmeal, carom seeds and salt
as required. Mix them together with a spoon.
Add hot water to the dough. Mix with a spoon. Cover and keep aside
till the dough mixture becomes warm.
When the mixture becomes warm and the heat is fine to handle,
begin to knead to a smooth yet firm dough. If the dough looks dry,
then add some warm water. If the dough looks sticky, then add a few
tablespoons of maize flour.
Knead into a smooth yet firm dough. fine cracks will be there. So not
to worry. make medium-sized balls of the dough. Shape them into a
neat ball and flatten them.
Sprinkle some maize flour on the rolling board. Place the dough ball
on the rolling board. Then sprinkle some maize flour on the dough
ball also.
Makki roti can also be made by patting the dough. Sprinkle some
maize flour on the dough ball all over and also on the rolling board.
Now with your fingers gently press and pat the dough. As you press
the dough, also move it clockwise. add flour as required when
patting the dough. Continue to press and pat the dough till you get a
neat makki roti. Do not make thin but slightly thick roti. When the
dough is patted, the edges won’t be even.
Now spread some ghee or oil on a hot tawa. Gently place the roti on
the tava or griddle. If there is a crack on the roti, then gently pat that
portion with a few drops of water. When one side is a little browned,
flip the roti with the help of a spatula.
When the other side gets browned, flip again. Flip a couple of times
and cook till the roti is well browned and cooked from all sides. Press
the edges with a spatula so that they get cooked well. Pour some
ghee on the sides whilst cooking the roti. If the dough is kneaded
very well, the makki di roti will start puffing up also or you can see
puff coming up at some spots.
B O X F IT
GREEN CHUTNEY
Ingredients
~1 bunch fresh cilantro
~1 small minced tomato
~1 minced small onion
~salt to taste
~1 tablespoon lemon juice
1. Blend the following in a food processor until
smooth: cilantro, tomato, onion, salt to taste,
and lemon juice.
2. Add a few drops of water if the mixture is too
dry
9.
1 SERVING- 1 ROTI
B O X F IT
SOYA BHURJI
~100 gm soya granules
~1 big onion
~1 tomato
~Salt
~Red chilli powder
~Garam masala
~2 tbsp oil
~few leaves Coriander
Makes 1 serving
Instructions
1. Soak Nutrela soya granules in hot water for
15 minutes.
2. Squeeze the soya chunks.
3. Heat oil in a pan.
4. Add chopped onion and saute it till golden
brown.
5. Add chopped tomato and saute it.
6. Add salt, red chilli powder and saute it
7. Add soya granules. And fry it for some time.
8. Finally, add garam masala and coriander
leaves.
9. Serve it with roti
B O X F IT
BESAN CHILLA
1 cup besan / gram flour / kadle hittu
~¼ tsp turmeric / haldi
~¼ tsp caraway seeds / ajwain
~salt to taste
~½ cup water (or as required)
~½ onion (finely chopped)
~2 tbsp coriander leaves (finely chopped)
~½ to mato (finely chopped)
~1 inch ginger (finely chopped)
~1 green chilli (finely chopped)
~5 tsp oil (for roasting)
Makes 1 serving
1.Take 1 cup besan., add in ¼ tsp turmeric, ¼
tsp ajwain and salt to taste.
2. Add ½ cup water or little more.
mix with the help of whisk to form a smooth
batter.
3.Rest the batter for 30 minutes or more so that
besan absorbs water and turn light.
4.add in ½ onion, ½ tomato, 2 tbsp coriander
leaves, 1 inch ginger and 1 green chilli.
5.Mix well with the help of ladle and get to a
flowing consistency batter.
6.pour a ladleful of batter onto a hot tawa and
spread gently.
7.allow to cook on medium flame.
now flip the chilla and cook both sides and
serve with green chutney
B O X F IT
VEGETABLE UTTAPAM
~1 cup Idli Dosa Batter , 1 cup idli dosa batter
~1/4 cup Onion , finely chopped
~1/4 cup Green Bell Pepper (Capsicum) , finely
chopped
~1/4 cup Carrot (Gajjar) , finely chopped
~1 Tomato , 1 tomato finely chopped and deseeded
~2 Green Chillies , finely chopped
~2 tablespoons Coriander (Dhania) Leaves , finely
chopped
~Oil , for greasing
Makes 1 serving
1.Take the dosa batter in a bowl. Add water if
required to get the desired consistency.
2.Chop all the vegetables and keep aside.
3.Heat a non-stick tawa. Grease it with oil.
When the tawa becomes hot, pour one ladleful
of batter and spread it in circular motion.
4. Drizzle oil around the edges and at the
center.
5.Reduce the flame to medium. Cover and cook
on medium flame for a few seconds.
6.Gently press it with the back of a spatula.
7.Flip the dosa to the other side and cook on
medium flame for 2 - 3 minutes.
8.Transfer the dosa to a serving plate.
B O X F IT
SWEET POTATO & QUINOA CUTLET
~½ cup raw quinoa, soaked and rinsed
~1 sweet potato, boiled
~1 inch ginger, grated
~1 tsp coriander powder
~Salt and pepper to taste
Makes 1 serving
Instructions
1. Boil ¼ cup quinoa. The other ¼, dry roast in a
pan, and grind in a mixie to make quinoa flour
2. Combine the boiled potato, quinoa, ginger
and spices in a bowl
3. Shape the cutlets and coat in quinoa flour.
4. Heat olive oil in a pan and cook for 2
minutes on each side until crisp
B O X F IT
CHEESY MASALA OMELETTE
Ingredients
Instructions
~2 whole eggs
~1 tbsp chopped fresh coriander ~1/2 cup
chopped onion/tomato/mushroom
~1 green chilli, finely chopped (optional) ~1
cheese slice or 1 tbsp grated cheese
~Salt, to taste
~1 tsp olive oil
1. Into a bowl break the eggs and salt. Whisk the
egg mixture well and keep aside.
Makes 1 serving
2. Heat oil in a pan, and then add the chopped
veggies. Saute lightly for about a minute and
spread them evenly across the pan. Add the egg
and swirl it around evenly to make sure it covers
the vegetables.
3. Put the gas on low flame and cover the pan with
a lid and cook for 3-4 mins.
4. Once the egg is almost cooked, add in the
cheese, salt and fresh coriander.
5. Cook for 1 more minute and fold the omelette in
half. Flip and cook for another 30 secs. Enjoy with
mustard, pesto or siracha sauce
B O X F IT
ANDA PARANTHA
Ingredients
Instructions
For Making Dough
1. In a bowl add all the ingredients and knead a
semi-soft dough.
~1/2 cup Whole Wheat Flour
~Salt to taste
~1/4 cup Water
~Wheat flour for dusting
~1 tsp Oil
For Making Egg Omelette
~2 whole Egg
~2 tbsp Onion, chopped
~1 tbsp Tomato, chopped
~1 tsp Green Chillies, chopped
~1 tbsp Coriander Leaves, chopped
~Salt to taste
~½ tbsp Oil
Makes 1 serving (1 parantha)
2. Cover and keep aside for 10-15 minutes
For Making Egg Filling
3. In a bowl, add all the ingredients and mix well and
set aside.
For Egg Paratha
4. Take a portion from the dough and roll it out.
5. Then roast it from both sides halfway through.
Now set it aside and heat oil in the same pan and
pour the egg mixture and spread it around.
6. Place the half-cooked paratha on it then flip it and
cook from both sides until cooked properly.
7. Remove and serve.
B O X F IT
RAW PANEER SALAD
Ingredients
Instructions
~50 gms paneer (cubed)
~1/2 cucumber, chopped
~1/2 onion (or carrot), chopped
~1 handful lettuce leaves
~Juice of 1/2 lemon
~salt and pepper to taste
~1 tbsp olive oil
1. Combine the olive oil, lemon juice, salat and
pepper, this will be your dressing. You can
additionally add some red chilli powder, paprika or
mustard powder
Makes 1 serving
3. Chop the cucumber, onion/carrot. Wash the salad
leaves and break or chop them into small bits
2. Marinate the cubed paneer in 1 tbsp of the
dressing and keep the rest aside.
4. You can add a tbsp of olives or grapes to the
salad as well. Combine by adding the paneer with
the vegetables. Drizzle the dressing on top and enjoy
B O X F IT
SOYA TIKKA
Ingredients
Instructions
~50gm Soya chunks
~1/2 chopped onion
~1/2 chopped tomato
~1 tsp olive oil
~Handful fresh coriander
1. Soak soya chunks in a bowl for half an hour
For marination
~1/2 tsp salt
~1/2 tsp red chilli powder
~1/2 tsp turmeric powder
~1/2 tsp cumin powder
Makes 1 serving
2. Then remove water. by squeezing the soya really
well.
3. For marination and add salt, chili powder,
turmeric powder, cumin powder mix it well and keep
it aside.
4. Now take a pan, add olive oil, add chopped onion,
chopped tomatoes
5. Then add marinated soya chunks cook for 5 min.
Garnish with coriander leaves and then serve hot.
B O X F IT
CHICKEN TIKKA
Ingredients
Instructions
You can order in from a restaurant or grill premarinated chicken tikka
1. Cut the chicken in 1/4 inch rough cubes. Marinate
it by mixing all the ingredients under 'marinade'. You
can use other spices as well. Add half the oil and
keep in the fridge
~Boneless chicken breasts - 100 gms
~1 tbsp ghee or olive oil
MARINADE
~1 tsp Red chilli paste or powder
~Salt and pepper to taste
~1 tsp Ginger-garlic paste
~1 tbsp Yogurt
~1/2 tsp Garam masala powder
~Juice of 1/2 Lemon
1 serving is 1/2 cup or 120 gms cooked
2. You can include onions or capsicum in the recipe
as well. If you have skewers string the protein on
that, otherwise you can cook it as is on the stove or
grill it in the oven.
3. Heat a non stick tawa, drizzle a little oil and place
the chicken tikka on top
4. Cook on low flame for about 3 mins on each side
so that each chicken piece cooks evenly and
through.
5. Garnish with lemon juice and enjoy with fresh
salad!
B O X F IT
CHICKEN FRIED RICE
Ingredients
Instructions
~1/2 head of cauliflower, blended till it looks
like rice (about 2 cups)
~ 1 tbsp olive or sesame oil
~50 gms boneless chicken breast, chopped
into 1/2” cubes
~1 cup seasonal vegetables, diced (carrot,
capsicum, peas)
~4 garlic cloves or 1 tbsp ginger garlic paste
~1/2 onion or 1 tbsp chopped spring onions
~2 tbsps soya sauce
~1 tbsp siracha sauce
~Green onions and sesame seeds for
garnishing
1. Add cauliflower florets to a mixie, blend until
cauliflower resembles small grains of rice. Set aside.
Makes 1 serving (2 cups)
2. Heat a wok or large skillet to medium-high heat.
Add half the oil to the pan followed by the diced
chicken.
3. Saute chicken for 4-5 minutes, tossing
throughout. Once cooked, remove the chicken from
the pan.
4. Add the remaining oil and fry the garlic for 30
secs until fragrant followed by the onions, cook for
another 2 minutes until translucent. (If using garlic
paste add it after the onions)
5. Add in the vegetables and saute for 4-5 minutes.
6. Next add in the cauliflower rice, soya sauce and
sriracha sauce. Toss everything together and cook
for 2 minutes and then add the chicken
7. Garnish with sesame seeds and sliced green
onions.
B O X F IT
HUNG CURD DIP
Ingredients
Instructions
1. Hang the curd in the muslin cloth for 30-40 mins
~500 gms dahi
~10 garlic cloves
~1 tbsp black pepper
~2 tsps pink salt
~1 muslin cloth
Makes 5 serving
1 serving is 2 tbsps
2. Finely chop the garlic and combine with the hung
curd. Season with salt, pepper and lemon if you like.
3. You can garnish with fresh herbs like spring
onions, parsley or coriander.
4. Keep the water that comes out of the dahi to
make hummus, it's high in protein so you can drink
it as it is as well.
5. Store in the fridge for upto 6 days
B O X F IT
METHI ROTI
Ingredients
Instructions
1. Wash and chop the methi finely
~1 cup fresh methi leaves, wash
~salt to taste
~100 gms whole wheat atta
~water as required
1 serving is 1 roti
2. Add the methi to the atta, along with salt and
then add water as required. You can alternatively
stuff leftover methi aloo inside roti.
3. Make the dough and roll out 7" roti and cook on a
flat tava. You can add a tiny tsp of ghee to make it
yummier!
B O X F IT
TOMATO SOUP
Ingredients
Instructions
1. Roughly chop the tomato, carrot and potato.
~2 tomatoes
~1 carrot, peeled
~1 small sweet potato, peeled
~1 tsp jeera powder
~1 bay leaf or tej pata
~200 ml water
~3 black pepper balls
~salt to taste
Makes 1 serving
2 cups
2. Bring half the water to boil in a pot and add the
chopped vegetables, bay leaf and black peppercorn.
Let it come to a boil and then simmer with the lid
covered for 5-10 mins or until the vegetables are
soft.
3. Allow it to cool a bit before adding it into a mixie
to blend. Be careful as it might spill out of the mixie
if the soup is hot, it should be warm
4. Once roughly pulsed, pour the soup back into the
pot, add the remaining water, salt and cumin
powder. Serve warm
B O X F IT
B O X F IT