- Let Your Food Be Your Medicine -

Thanks for showing trust and believing in me. Palak Notes is not any other
healthcare company but a community with a goal to bring healthier, disease free
and energetic lifestyle to your door step.

Weight Loss is one of the most common issues faced among women especially
after delivery. Well I have tried to help you out with the issue by drafting this
extreme weight loss diet plan, which is focused on low calories intake and high fat
intake thus helping you to lose permanent weight quickly.

I hope you will find this diet plan effective.

For any health-related queries feel free to mail us at

fitnessguardians@palaknotes.com

For support reach us at troublehunters@palaknotes.com

Hope to see you soon with much more energy you have now.

Till then Stay Fit, Stay Healthy.

With Love,
Palak
 Weight Loss: 2 Week Extreme Weight
Loss Diet Plan

Important Instructions:
- Often resulting from overeating or lack of physical activity
- Consider avoiding certain foods that can contribute to over-eating
and trigger inflammation by causing gut-related issues such as fast
foods, processed foods, added sugar and refined grains
- Take Palak Notes Fit & Lean protein shake (It acts as a Meal
Replacement Shake. For weight loss, you can use it 1-2 times a
day to replace a meal - Mix 1 scoop with 200ml of coconut water)
(By replacing carbs with fats & proteins, you reduce the hunger
hormone and boost several satiety hormones. This leads to a
major reduction in hunger and is the main reason protein helps
you lose weight)
Link to Fit & Lean protein shake https://plk.st/34AAXLA
- Take Betaine HCL + Pepsin, to digest proteins better (Start with 1
capsule between the meals with little bit of water → 2 Weeks
After 2 weeks, 2 Capsules After 1 Month - 3 Capsules If you get
acidity with 3 capsules, Go back to 2 capsules)
Link to Betaine HCL https://plk.st/2R5gtrc

- Take Vitamin B12 (2 chewable after lunch), helps to maintain

energy levels and Vitamin B12 will help you to metabolize fats
better.
Link to Vitamin B12 https://plk.st/3fyhC47

Golden Tips:
Do any of these reasons sound familiar to you?

“I can’t find any clothes that look good on me!”

“I don’t like who I have become.”

“I want to enjoy playing with my grandkids!”

“I can hardly walk up the stairs anymore.”

“I don’t want to get diabetes like my dad.”

“I want to look good at my reunion.”

“Learn to take small steps to be healthier. When you lose even a little, you win a
lot”.

- Eat better: Little changes in your eating can make a big difference.

- Remember that you are in charge!

- One step at a time: Aim for progress, not perfection. Remember, losing
weight takes time. Be patient!

- The healthy plate: One half of the plate is for fruits and vegetables, and
the other half is for proteins (Proteins fill you up so you are not hungry
between meals) and healthy carbs and fats.

- Fruits and vegetables: Fruits and vegetables give you lots of nutrition
without a lot of calories. Fill at least half your plate with them. They also
make great snacks.

- Watch your carbs: Fruits and vegetables give you lots of nutrition
without a lot of calories. Fill at least half your plate with them. They also
make great snacks.
Foods Not Allowed:
- Try to remove and replace below mentioned things with
healthy alternatives.
- Fast food and processed food
- Added Sugar
- Refined grains
- Canola and vegetable oil
- Sedentary lifestyle

 Breakfast: Take protein shake as a meal replacement shake (Mix 1

scoop with 200 ml of water)

 Lunch: Take Vitamin B12 (2 chewable)

 Dinner: Take protein shake as a meal replacement shake (Mix 1 scoop

with 200 ml of water)

Grocery List:

1. Chia Seeds
2. Flax Seeds
3. MCT OIL: This will kill hunger. Take 1 Tbsp in the morning smoothie
4. Apple cider vinegar: Before Lunch: https://amzn.to/2IarfX6
5. Extra Virgin Cold Pressed Olive oil
6. Sesame seeds
7. Cauliflower
8. Frozen Peas
9. Makhaaney or Fox Nuts
10. Roasted Chana
11. Coconut MIlk or Cream
12. Babool Gond Katira
13. Pomegranate
14. Oats
15. Free Range Eggs
16. Lemons
17. Besan or Gram Flour
18. Almond Milk
19. Green peas
20. Pears
21. Black Channa
22. Spinach
23. Cucumber
24. Ragi flour
25. Radish
26. Tomatoes
27. Paneer
28. Sweet potato
29. Broccoli
30. Curd
31. Mushrooms or any other seasonal veggies
32. Quinoa
33. Pumpkin
34. Bottle gourd

Your Cravings Killer MCT OIL

MCT oil is an oil extracted from Medium Chain Triglycerides
(MCT) usually found in coconut oil and palm kernel oil. In Indian
100% of MCT are from Coconut + Palm.
MCT oil helps squash hunger pains and appetite by positively
affecting the release of two hormones: leptin and protein YY.
Both play roles in regulating your appetite. MCT oil helps keep
them in check so you no longer feel hungry, even if you’re
fasting or simply eating less every day.

Some people feel nauseous after consuming MCT oil, this means that
start with half Tbsp and slowly increase the quantity.

Link to my website: https://palaknotes.com/

Exercise: HIIT is the best exercise to melt fat. Do it on an empty

stomach for 20 Minutes only

Breakfast: Mix 1 scoop with 200 ml of water+ Take 1 capsule of Betaine

HCL + Pepsin to digest proteins better+ Take 1 chewable of vitamin B12

Lunch: : Mix 1 scoop with 200 ml of water + Take 1 capsule of Betaine

HCL + Pepsin to digest proteins better+ Take 1 chewable of vitamin B12

Dinner: No supplement has to be taken

 Grocery List

1. ChiaSeeds
2. FlaxSeeds
3. MCT OIL: This will kill hunger. Take 1 Tbsp in the morningsmoothie
4. Apple cider vinegar: Before Lunch
5. Extra Virgin Cold Pressed Oliveoil
6. Sesameseeds
7. Cauliflower
8. FrozenPeas
9. Makhaaney or FoxNuts
10. RoastedChana
11. Coconut MIlk orCream
12. Babool GondKatira
13. Pomegranate
14. Oats
15. Free RangeEggs
16. Lemons
17. Besan or GramFlour
18. AlmondMilk
19. Greenpeas
20. Pears
21. BlackChanna
22. Spinach
23. Cucumber
24. Ragiflour
25. Radish
26. Tomatoes
27. Paneer
28. Sweetpotato
29. Broccoli
30. Curd
31. Mushrooms or any other seasonalveggies
32. Quinoa
33. Pumpkin
34. Bottlegourd

Your Cravings Killer MCT OIL

MCT oil is an oil extracted from Medium Chain Triglycerides (MCT) usually found in coconut oil and palm kernel oil. In Indian 100% of MCT are
from Coconut + Palm. But Palaknotes is bringing in June 2019, Palak Notes MCT oil that will be available from 100% coconut. That will be a
game changer in the Indian health industry.

MCT oil helps squash hunger pains and appetite by positively affecting the release of two hormones: leptin and protein YY. Both play roles in
regulating your appetite. MCT oil helps keep them in check so you no longer feel hungry, even if you’re fasting or simply eating less every day.

Some people feel nauseous after consuming MCT oil, this means that start with half Tbsp and slowly increase the quantity.

Exercise: HIIT is the best exercise to melt fat. Do it on an

empty stomach for 20 Minutes only.

CLICK here for Snack Options

DAY Breakfast
Day 1 Mint Green Smoothie
Click here for recipe
Or
4 Scrambled Eggs
Take 1 capsule of Vitamin
ADKsupplement everyday
after breakfast
Click here to buy:-
https://bit.ly/2FyoDTq
Day 2 Greensmoothie
Click here forrecipe
Take 1 capsule of ADK
Day 3 Palak´s Power Coffee
Click here for recipe
Day 4 Green Pea Pear
Smoothie
Click here for recipe
Day 5 Badam Chai with
Soaked nuts and seeds
Click here for recipe
Lunch
2 Bowls Sprouted Chana Salad with 3
tbsp of Olive Oil
Click here for recipe
+ +
EverydayBefore lunch take apple
cider Vinegar, otherwise you
will bloat
Click here to buy:-
https://bit.ly/2H0OWC6
Paneer Slices With 3 Bowl Side
Saute Veggies In Olive Oil
Click here for recipe
2 Muffins With 1 Glass Mint Salted
Lassi
Click here for recipe
2 Muffins with Lauki and Pudiney ka
raita or salted buttermilk
Click here for recipefor muffins
Click here for recipe Raita
4 Scrambled Eggs with Radish Greens
or beet greens saag
Click here for recipe
Or
Paneer Sliced With 2 Bowl Saag
Click here for recipe
Dinner
Ragi mooli Roti + 2 Bowl Dal + Salad
Click here for recipe
EverydayBefore dinner take 1capsule of
magnesium relax and 1capsule of
omega3
Click here to buy:-
https://bit.ly/34W6Luf
https://bit.ly/2IoUSFr
1 Sweet Potatoes with 2 tandoori
Chicken pieces
Click here for recipe
Or
Chia seeds, Sunflower seeds Sprinkled MINT
Dahi + 2 full Baked Sweet Potatoes
Click here for recipe
2 pieces Fish with 1 bowl Side Veggies
Click here for recipe
Or
Garlic powder, salt pepper in full fat
dahi with lightly steamed Broccoli (eat
1 complete broccoli)
Click here for recipe
2 Besan with paneer Bhurji cakes
Click here for recipe
2 bowl Amaranth Khichdi
Click here for recipe
Or
2-4 pcs Tandoori Chicken with side
veggies
Click here for recipeTandoori chicken
Day 6 Mint Green Smoothie Mushroom Garlic Soup Overnight Oats With Peanuts

Click here for recipe Click here for recipe Click here for recipe

Or
Lamb with Brown Rice
Day 7 Palak´s Power Coffee 2 Bowl Roasted Mushroom Coloured 4 Boiled Eggs With Green Salad
+ Vitamin D + Omega Capsicum Salad
3 krill oil with Peanut Dressing Click here for recipe

Click here for recipe Click here for recipe Or

Quinoa Biryani

Click here for recipe

Day 8 Strawberry & Oats 3 Bowl Cabbage Salad with Added Peanuts. 3 Bowl Pumpkin Soup or Any Other
Smoothie Vegetable Soup
Click here for recipe
Click here for recipe
Or Click here for recipe

2 Bowl Amaranth Daliya

Click here for recipe

Day 9 Black Coffee with 3 bowl Saute Mushroom with Lauki and 4 Boiled Eggs with Mayo
MCT oil + 7 pieces Pudineykaa raita
Soaked Dry Fruits Click here for recipe
Click here for recipe
Or
For Raita click here
Click here for recipe 2 Bowl Amaranth Daliya

Click here for recipe

Day 10 Spinach Orange Garlic powder, salt pepper in full fat dahi 1 whole Steamed Broccoli, 1Zucchini
Smoothie with 1 whole steamed broccoli floret with full plate with hummus dressing. Add
olive oil dressing olive oil tohummus
Click here for recipe
Click here for recipe Click here for recipe

Day 11 Black Coffee with 2 Bowl Flaxseeds panjeeri with Badam Chai 3 Bowl Sprouted moong dal salad
MCT oil + 7 pieces
Soaked Dry Fruits Click here for recipe Click here for recipe

For Badam Chai Click here for recipe

Click here for recipe

Day 12 INTERMITTENT 2 Bowl Flax Seeds panjeeri with Badam 2 Bowl Fish with Side Saute Veggies
FASTING (Jst Black Chai
Coffee with MCT oil) Click here for recipe
Click here for recipe Or

Click here for recipe

For Badam Chai Click here for recipe 2 Bowl Quinoa Biryani
+ 45 Minutesexercise
Or Click here for recipe
2 Bowl Radish Green Saag with paneer
slices
Click here for recipe
Day 13 Black Coffee with 2 Bowl Sprouted Chana Salad, No Onions, 2 Bowl Spinach soup with Paneer
MCT oil + 7 pieces to be added, with 4 Tbsp of Olive Oil Slices
Soaked Dry Fruits
Click here for recipe Click here for recipe

Click here for recipe

Day 14 Black Coffee with 1 2 Bowl Cauliflower Rice with Spinach raita 2 Bowl Babool Gond Katira with seeds
bowl peanuts and nuts and little bit raw honey
Click here for recipe
 Click here for recipe Spinach Raita Click here for recipe

Click here for recipe

SNACK OPTIONS : (Snacking is Unhealthy)

● RoastedChana
● RoastedFoxnuts
● SoakedNuts
● 2 Tbsp CoconutOil
● OatsChivda
● Badam Chai with RoastedFoxnuts
● Chia SeedPudding
● Whey proteinShake

Mint Green Smoothie

Ingredients:

● 1/2 cup chilled coconut milk

● 1 cup fresh spinach leaves
● 10 leaves fresh mint, chopped
● 1 teaspoon peppermint extract
● 1 (1 gram) packet stevia powder
● Half banana, cut into pieces and frozen
● ice, or as needed
● water, or as needed
● 2 Tbsp soaked Flax Seeds
● 1 Tbsp MCT oil

Preparation

1. Put all ingredients in a blender and blend until smooth

Sprouted Chana Salad

Ingredients

● 1 cup Sprouted Black Chana

● 2 tablespoons Olive oil
● 1 medium size Cucumber (cut finely)
● 1 small Tomato (diced finely)
● Salt to taste
● 1 teaspoon Chaat Masala
● 1 tablespoon Lemon juice
● Coriander (finely chopped)

Preparation
1. Clean, wash and soak the black/ bengal gram overnight in two cups of water.
2. Soak the chana overnight and then tie it up in a wet muslin cloth for a day, after draining the water, to get the
sprouted chana.
3. Add sprouted chana, Olive oil , cucumber, and tomato in a bowl and mix well.
4. Add salt and chaat masala to the salad and mix thoroughly.
5. Squeeze the lemon on top and sprinkle coriander on the salad and toss wel l.

Ragi mooli Roti with any Daal

Ingredients
● 1 cup Ragi flour (finger millet flour )
● ½ cup grated Radish
● Water
● Salt - as taste
● Coconut Oil - for greasing

Preparation
1. In a bowl, add flour and salt. mix well
2. Add grated radish and jeera. mix well
3. Now add little water and make soft dough and rest for 10 mins
4. Now take small ball make thin flat roti
5. Now heat tawa and place it cook both side
6. Now it is ready to serve Ragi Radish roti with your choice of daal

Paneer with side veggies

Ingredients
● 200 grams paneer cubed
● 1/2 cup carrot peeled and chopped
 ● 3/4 cup bell pepper chopped
● 1/2 cup broccoli
● ¼ cup french beans
● 1 onion chopped
● 1 teaspoon roasted cumin powder
● 1 teaspoon chili powder
● 1 teaspoon cumin seeds
● 1 tablespoon coconut oil
● Salt to taste
● Cilantro leaves chopped

Preparation
1. Wash and cut the vegetables into cubes. Do not chop them very finally as that would turn the veggies mushy. We want
the vegetables to get cooked yet retain their crunch in stir fries. Also chop the paneer in same shape as vegetables.
2. Heat 1 tablespoon coconut oil in a pan.
3. Temper with 1 teaspoon cumin seeds.
4. Add chopped onions and saute for 2 minutes.
5. Next add the vegetables and saute for 2 more minutes.
6. Then season with salt, roasted cumin powder and chili powder. Mix and saute in high flame. Cook for 6-8 minutes.
7. Now add paneer cubes and toss well.

Hemp seeds sprinkled Sweet Potatoes

Ingredients
● 1 sweet potato
● hemp seeds
● freshly ground black pepper
● salt
● olive oil spray
● red crushed peppers , optional

Preparation

1. Preheat toaster oven to 400 degrees.

2. Wash and peel the sweet potato.
3. Slice the sweet potato according to your choice . I typically start slicing from the middle to get the largest diameter
sweet potato rounds.
4. Line a toaster oven baking tray with foil.
5. Quickly spray both sides of the sliced sweet potato rounds with olive oil, and sprinkle with freshly ground black pepper
and salt. Set each on the lined baking tray in a single layer.
6. Place in the toaster oven for about 20 minutes or until a knife easily pierces through.
7. Remove the sweet potato rounds from the oven, top with hemp seeds. Sprinkle additional salt and/or freshly ground
black pepper if desired, and add some red crushed pepper for spice. Enjoy!

Steamed Broccoli with Curd

Ingredients
● Broccoli - 1 crown
● Salt - to taste
● High fat curd
● Garlic powder

Preparation
1. Wash the broccoli. Cut it into florets.
2. For the broccoli stems, peel the thick outer skin and cut it lengthwise.
3. Fill about 1 inch of water in a saucepan. Bring to a boil.
4. Put the broccoli florets in a steamer basket and place inside the pan. If you do not have a steamer, add the broccoli
pieces directly into the boiling water.
5. Cover the pan with a lid and let it steam for about 3-4 minutes.
6. Drain excess water
7. Mix salt and garlic powder into curd
8. Mix into steamed broccoli serve.

Scrambled Eggs with Radish Greens Saag

Ingredients
● 2 eggs
● 1 bunch radish greens
● Garlic powder
● Salt
● Pepper
● 1 tsp coconut oil

Preparation
1. Wash radish greens and dry thoroughly. Slice to 1/2 inch slices.
2. Beat eggs and egg whites in a medium bowl.
3. Heat coconut oil in a large skillet. Add greens and garlic powder and cook until greens are wilted.
4. Add Salt and pepper according to taste
5. .Pour eggs over mixture and allow bottom to cook. Continue cooking and stirring until eggs are just wet.

Radish Green Saag with paneer slices

Ingredients
● 250 grams Radish green leaves - (finely chopped)
● 250 grams Paneer
● 2 to 3 tbsp Coconut Oil
● Asafoetida - 1 pinch
● 1/2 tsp Cumin seeds
● 1/4 tsp Turmeric powder
● 1 tsp Coriander powder
● Tomato - 1 (finely chopped)
● Red chilly powder - 1/4 tsp
● Green chilly - 2 (finely chopped)
● Salt - 3/4 tsp or as per taste
Preparation
1. Cut paneer in 1-1 inch square chunks. Add 2 tbsp coconut oil in a pan and heat it sufficiently. When oil is sufficiently hot,
place the chunks into it and shallow fry until they turn slightly brown on both sides. Take out fried paneer chunks in a
plate.
2. Add 1 tbsp more coconut oil in a pan. When oil is sufficiently hot add cumin seeds. After sauteing cumin seeds, add
chopped green chilly, turmeric powder, coriander powder, finely chopped tomato and saute for while
3. Add chopped radish leaves, salt, red chilly powder. Mix everything really well. Cover and cook the sabzi on medium flame
for 5 minutes and check later.
4. Sabzi is ready, now add paneer chunks into and mix gently. Cover the sabzi again and cook for 2 to 3 more minutes on
low flame.

Overnight Oats

ingredients
● Half cup of oats
● Half teaspoon of stevia
● 1 Teaspoon of Pumpkin, Sunflower seeds
● 1 Cup of coconut milk.
● One fourth teaspoon of vanilla essence
● Four tablespoon of fruits as per your reference (I added half cup of pomegranate and 1 small apple)
● Leave it overnight

Preparation
1. Take a serving jar
2. Pour the oats into the jar
3. Add Pumpkin and Sunflower seeds to it.
4. Add Almond milk
5. Add vanilla essence
6. Mix well all the ingredients with the help of a spoon
 7. Leave it overnight and close the lit
8. Refrigerate the whole mixture overnight
9. In the morning, Top it with cut seasonal fruits. Pomegranate Tastes the best
10. The tasty and healthy oats are ready to be served as the breakfast (the next morning)

Recipe Tips
● The fruits which you are about to add may be a seasonal fruit or any other fruits of your choice.
● Add-on of dry fruits or nuts is totally optional and as per your choice

Mushroom Garlic Soup

Ingredients
● 400 g best fresh mushrooms you can get in your local grocery store (roughly chopped)
● 2 medium size onions roughly chopped
● 1 big roasted garlic head (10-12 cloves)
● 1 medium carrot (finely chopped)
● 1 celery sticks (roughly chopped)
● 3 tbsp. of fresh chopped parsley
● 80 g salted butter
● 800 ml of good quality stock
● 1 ½ teaspoon of salt or to taste
● ½ teaspoon ground pepper
● 100 ml coconut cream

Preparation
1. In a large deep pan brown onions in butter on a slow heat (don’t let the butter burn).
2. Add the fresh mushrooms, carrots, celery to the pan with onions and let it all sweat for 15 minutes, under the cover and on
a slow heat, stirring in from time to time.
3. Add stock and squeeze the garlic cloves from the whole roasted garlic head to the pan. Let it all slowly come to the
boil. Simmer the soup for 20 minutes. In the last 5 minutes of cooking add parsley leaves.
4. Liquidate the mixture with a hand blender to your favorite texture. Adjust the seasoning and add the cream of your choice

Quinoa Biryani

Ingredients
● Half cup of quinoa
● Half cup of chopped onion
● ½ cup of peas
● One cup finely chopped bell pepper
● A teaspoon of ginger garlic (grated) or coarsely grinded
 ● Three tablespoon of ghee
● Half tablespoon of cumin seeds
● One teaspoon ghee
● 2 Tbsp Biryani Masala
● Green Chillis - 1
● One and a half cup water
● A teaspoon of garam masala powder
● A tablespoon of lime juice
● Coriander

Preparation
1. Take a pan and heat the ghee
2. Add the cumin seeds. Wait till the seeds splutter
3. Add coarse paste or grated ginger garlic. Saute them for some seconds.
4. Add the chopped onion and sauté again
5. Gradually add the entire chopped vegetables one after the other including bell pepper and mushroom. Sprinkle some
salt onto it and fry
6. Now add Biryani Masala . Let the composition cook for a minute or so.
7. Was the quinoa adequately and combine the cooked veggies with the same. Once it is cooked for a minute add the
water Place the lid over the pan.
8. Let the whole dish cook for a maximum of ten minutes over low to medium flame. Stir occasionally
9. After ten minutes open lid and fluff the mixture with a fork
10. Add cilantro and lime juice
11. The quinoa biryani is ready to be served

Recipe Tips

1. If you eat egg add Boiled eggs on the top.

Roasted Mushroom salad with peanut dressing

Ingredients

● 2 cups mushrooms
● 1 medium red capsicum
● 1 medium green capsicum
● 1 medium yellow capsicum
● 1 tsp dried mixed herbs
● 1/2 tsp dried basil
● 1 1/2 tsp lemon juice
● 1 tablespoon peanut butter
● salt to taste

Preparation
1. Wash, clean and dry the mushrooms and place them on a baking tray and bake in a pre-heated oven at 200°c for 11
minutes or till the mushrooms turn light brown in colour, while turning them once after 6 minutes. Keep aside to cool
slightly.
2. Cut the mushrooms into cubes and keep aside.
3. Pierce the red capsicum with a fork and roast it over an open flame till it turns black from all the sides.
4. Cool, wash it in cold water and remove the burnt skin, stem and seeds and discard them. Cut the capsicum into cubes
and keep aside
5. same process with other capsicum.
a. Combine the mushroom and capsicum cubes in a deep bowl, add the rosemary, peanut butter , lemon juice and
salt and toss well.
 6. Serve immediately

Cabbage Salad with added peanuts.

Ingredients
● 2 cups thinly sliced and chopped red cabbage
● 2 cups thinly sliced and chopped cabbage
● 1/4 cup thinly sliced green onions
● 1/2 cup roughly chopped fresh mint, cilantro, or basil leaves, or a combination of herbs
● 1/4 cup chopped peanuts

Dressing Ingredients

● 2 tsp. minced garlic

● 1 tsp, Sriracha sauce,
● 1-2 tablespoon soy sauce
● 2 tablespoons peanut butter
● 2 tablespoons olive oil
● 2 tablespoons toasted sesame oil

Preparation
1. Combine dressing ingredients, then taste to see if you want to add the second T of soy sauce or more hot sauce.
2. Let dressing sit so flavors can blend while you chop other ingredients.
3. Chop cabbage and green onions and combine in a bowl large enough to toss with dressing.
4. Wash herbs, spin dry with salad spinner or dry with paper towels, then roughly chop.
5. Put herbs in bowl, dry cutting board and knife, then coarsely chop peanuts.
6. Toss the cabbage-onion mixture with desired amount of dressing.
7. Add fresh chopped herbs and toss again.
8. Arrange salad on serving plates and sprinkle each serving with chopped peanuts.

Pumpkin Soup

Ingredients
● 3 cups vegetable stock
● 1 teaspoons salt
● 2 cups pumpkin puree
● 1 /2 teaspoon chopped fresh parsley
● 1/2 cup chopped onion
● 1/4 teaspoon chopped fresh thyme
● 1 clove garlic, minced
● 1/4 cup heavy whipping cream
● 2 whole black peppercorns
Preparation
1. Heat stock, salt, pumpkin, onion, thyme, garlic, and peppercorns. Bring to a boil, reduce heat to low, and simmer for
30 minutes uncovered.
2. Puree the soup in small batches (1 cup at a time) using a food processor or blender.
3. Return to pan, and bring to a boil again. Reduce heat to low, and simmer for another 30 minutes, uncovered. Stir in
heavy cream. Pour into soup bowls and garnish with fresh parsley.

LaukiAurPudine ka Raita recipe

Ingredients
● 1 cup grated bottle gourd
● 1 cup low fat curds , beaten
● 4 tbsp chopped mint leaves
● 1/4 tsp roasted cumin seeds
● 1/4 tsp black salt
● 1/2 tsp sugar

Preparation
1. Steam the bottle gourd for 4 to 5 minutes. Allow to cool completely.
2. Combine all the ingredients, including the steamed bottle gourd, in a serving bowl and whisk well.
3. Refrigerate for at least ½ hour.
4. Serve chilled.

Amaranth Daliya

Ingredients
● Amaranth-½ cup
● 1 tsp of ghee or coconut oil
● Almond milk-½ small cup
● Cashew nuts-1 tsp(grounded)
● Almonds-1 tsp(crushed)
● Raisins-5-6
● Stevia-½ tsp

Preparation

1. Take a medium sized pan

2. Add amaranth seeds in the pan
3. Add 1 tbsp of ghee and roast the seeds for few minutes. The seeds will start spluttering and give you a fresh aroma
4. Take out roasted seeds in some container
5. In the same pan, add almond milk and pour the seeds in the water
6. Allow it to cook for five to eight minutes and bring it to boil and allow this mixture to cook for another five minutes again on
slow flame while stirring it continuously
 7. At the end add stevia to it and again give a good stir to the mixture
8. Garnish it with chopped almond, cashew nuts and raisins
9. Serve hot

Steamed Broccoli, Zucchini with hummus dressing

Ingredients
● 15 broccoli florets
● 1/2 cup yellow or green zucchini cubes
● water
Hummus dressing
● 1/4 cup chickpeas
● 1/4 cup water
● 2 1/2 tbsp tahini
● 1 tbsp freshly squeezed lemon juice
● 1 tbsp red wine vinegar
● 1 tsp tamari
● 1/2 tsp dijon mustard
● 2-3 tsp fresh oregano leaves (see note)
● 1 very small clove garlic (or 1/2 small-med)
● 1 – 1 1/2 tsp pure maple syrup or agave nectar (or more to taste)
● 1/4 tsp sea salt
● freshly ground pepper to taste
● 1-2 tbsp sesame seed for topping
Preparation

1. Steam the broccoli florets and zucchini in a steamer or it can be steamed in Idli cooker for 4-5 mins.
2. It is done when you can pierce vegetables with a fork.
3. In a blender or in a deep cup/jar using an immersion blender, puree until smooth. Season to taste with additional
salt/pepper if desired, and using extra garlic to taste and topping with sesame seed

Flax seeds panjeeri

Ingredients
● 1 cup flax seed
● ½ cup sesame seed
● 2 tablespoons flaxseed oil
● ½ cup coconut flour
● 2 tablespoons stevia
● ½ cup nuts according to your choice
Preparation

1. Heat a pan and roast the flax seeds on medium flame till fluffs up and place it in a plate.
2. Now grind the roasted flax seeds keep aside.
3. in a pan heat and roast the sesame seed , till light golden on a medium flame, then add flaxseed oil and once roasted
and grinded flax seeds .
4. Once roasted add coconut flour and choice of nuts .
5. Add stevia keep in airtight boxes.

Sprouted moong dal salad

Ingredients
● 1/4 cup finely chopped zucchini (unpeeled)
● 1/4 cup finely chopped red capsicum
● 1/4 cup finely chopped yellow capsicum
● 1/4 cup finely chopped green capsicum
● 2 cups parboiled sprouted moong (whole green gram)
● 1 tbsp olive oil
● 2 tsp lemon juice
● salt and to taste
Preparation

1. Combine all the ingredients in a deep bowl and toss well. Serve immediately .

Sauteed Mushroom

Ingredients
● Mushrooms-2 cup
● Cumin seeds-½ tsp
● Onion-2 small
● Garlic-½ tsp finely chopped
● Black pepper-½ tsp
● salt-As per Taste
● Coriander leaves-½ tsp fresh
● Olive oil-2 tsp
Preparation
 1. Heat olive oil in pan
2. Add cumin seeds in it,once they start get splutter,add fresh chopped garlic in it and cook it at low flame for 1-2 minutes
3. Add onion in it and saute it for few minutes till gets golden brown .
4. Add chopped mushrooms in it and saute it for 2-3 minutes at medium to high flame
5. Add salt and black pepper and mix well on high flame for 2 minutes
6. Garnish it with Fresh coriander leaves and serve immediately

Cauliflower Rice

Ingredients
● 3 cups of chopped uncooked cauliflowers
● 3 tablespoons of coconut oil
● 6-10 curry leaves
● 3 tablespoons of peanuts and Walnuts (Walnuts soaked Overnight)
● Onion-1 small
● 1 tablespoon of mustard seed
● One-fourth of red chilli powder (optional)
● Lemon juice extracted from one small lemon
● Salt or pepper as per taste

Preparation

1. Roast on a slight heat peanuts and walnuts. Take them out and keep them aside
2. Randomly chop the heads of the cauliflower into small chunks
3. Grind the cauliflower in a blender till they are fairly grounded
4. Heat the pan on a medium to high flame
5. Add 2 tablespoons of coconut oil onto it
6. Add Mustard seeds, curry leaves
7. Add onion and saute it for 2 minutes.
8. Add the grounded cauliflower onto the pan to those ingredients
9. Add all the spices (salt, pepper and red chilli powder) to the cooking composition in the pan
10. Mix all the ingredients well and let the same cook for at least 10 minutes
11. Serve smoky hot by adding lemon juice and add chaat masala over it.

Spinach soup with Paneer Slices

Ingredients
● 1 teaspoon of Ghee
● ½ cup of onions (finely chopped)
● ½ teaspoon lehsun or garlic (grated)
● 3 cups of palak or spinach (finely chopped)
● Salt as per taste
● ¼ cup of coconut milk
 ● Black pepper freshly grounded for taste
Preparation

1. Take a non-stick pan .Heat some oil on it

2. Add all the chopped vegetables excluding spinach and sauté them on medium flame till onions become translucent
3. Add spinach and salt
4. Sauté all on medium flame for 2-3 minutes
5. Add 1 ½ cups water and bring the dish to boil stirring occasionally
6. Let it cool
7. Put the whole mixture to blend into smooth puree
8. Put the blended mixture onto the pan
9. Add pepper and milk and put the flame on low for further couple of minutes. Stir occasionally
10. Serve it hot and steamy

Spinach Raita

Ingredients
● 1/2 cup blanched and finely chopped spinach
● 1 1/2 cups whisked fresh low-fat curds
● 1/2 tsp finely chopped green chillies
● 2 pinches sugar
● salt and freshly ground black pepper to taste
Preparation

● Combine all the ingredients in a deep bowl and mix well.

● Refrigerate for at least 30 minutes and servechilled.

Muffins

Ingredients
● 3/4 cup of coconut flour
● 4 tablespoons flaxseed meal
● 1/2 Teaspoon of baking soda
● 1/4 Teaspoon baking powder
● 4 eggs
● 1/2 Cup of coconut oil, melted
● 2 tablespoon stevia
● 1 Teaspoon of vanilla extract
● 2 tablespoon coconut cream
Preparation

1. Preheat oven to 350 degrees.

2. In a small bowl, mix all dry ingredients like coconut flour, flaxseed meal baking powder and baking soda except stevia
together and set aside.
3. In a medium bowl, beat eggs and mix in stevia and vanilla extract.
4. Add dry ingredients and mix well.
5. Let sit for 3-5 minutes or until coconut flour has absorbed the liquid.
6. Scoop batter into prepared muffin pan.
7. Fill each muffin tin 3/4 full of batter.
8. Bake for 25-30 minutes.
9. Let muffins cool before serving. Coat with melted chocolate.
10. Store in airtight container in refrigerator.

Palak´s Power Coffee

Ingredients
● 1 cup hot water
● 1 tablespoon butter
● 1 tablespoon coconut oil
● 1 teaspoon grounded coffee
● 1 teaspoon MCT oil (Optional)
● ¼ teaspoon turmeric powder
● ¼ teaspoon cinnamon powder

Preparation
1. oil one Mug of water
2. Add boiling water and Rest Ingredients in a glass and blend with a hand blende r

Green smoothie

Ingredients:

● Chopped bottle gourd (Lauki): 1/2 cup;

● Chopped apple gourd (Tinda): 1/2 cup;
● Water:1/4 cup;
● Salt to taste;
● Black pepper powder: 1 pinch;
● Roasted cumin powder: 1 pinch;
● Lemon juice (optional): a dash
● 2 Tbsp soaked Seeds
● 1 Tbsp MCT oil
Preparation
1. Add bottle gourd, apple gourd, water, salt, black pepper , roasted cumin, soaked seed and lemon juice on a blender
and blend until smooth. Pour into a glass
2. Enjoy your smoothie.

Tandoori chicken

Ingredients
● 1 whole chicken, cut in 10-12pieces
● 200 gmsDahi/Curd
● 1 tbspButter
● 1 tsp turmericpowder
● 2 tbsp red chillipowder
● Salt totaste
● 2 tbspoil
● 1 piece ofcharcoal
● ginger garlic
pasteGarnish
Coriander
leaves onions
slices, lemons
halves

Preparation
1. Make some deep cuts into the chickenpieces
2. Formarinationaddyogurt,redchillipowder,gingergarlicpasteandsalttotaste.
3. Keep aside the marinated chicken for 30minutes
4. Inapanaddsomeoilandsaltedbutter,placethechickenpiecesinthepan
5. Cook each sides properly until you get nice golden brown colour, cook for 10-12minutes
6. Heat the charcoal until its red incolour
7. Inthebowlwherethetandoorichickenisplaced,keepasmallsteelglassandplacethecoalinitandaddsomeoilandcoverthelid.
8. Garnish it with coriander leaves, onion andlemon
9. Tandoori Chicken is ready to beserved!

Fish with Side Veggies

Ingredients
● 500 grams white fish
● 2 teaspoons paprika
● 1 teaspoon garlic powder
● 1 teaspoon coriander powder
● 1 teaspoon Kashmiri chili powder
● ½ teaspoon salt
● ½ teaspoon garam masala
● ½ teaspoon turmeric
 ● ¼ teaspoon ginger powder
● ¼ teaspoon black pepper
● 3 teaspoons olive oil
Preparation
1. Preheat oven to 425 F.
2. Line a baking sheet with foil.
3. Combine spices in a bowl and mix well. Add the mustard oil to create a paste.
4. Rub the paste onto the fish using your fingers.
5. Put the fish on the baking sheet (skin-side down), then put it in the oven.
6. Bake for 4-6 minutes per half-inch thickness. I roasted mine for 10 minutes total.
7. The fish is done when flaky.

Green Pea Pear Smoothie

Ingredients
● Green peas: 50 gm (blanched);
● Pear: 1 number;
● Hung curd: 50 gm
● Soaked Seeds (Flax, Sesame, Sunflower)
● Black salt (Kala Namak): a pinch (optional)
● 1 Tbsp MCT oil

Preparation
1. Blend at a low speed till it become a smooth.

Besan with paneer Bhurji cakes

Ingredients
● 250 grams Cottage Cheese
● 30 grams Onion
● 50 grams Tomato
● 50 grams Capsicum
● 50 grams Green Peas
● 5 grams Chopped Ginger
● 5 grams Chopped Garlic
● 1 Chilly
● 2 tablespoons Butter or coconut oil
● Salt
● 1 teaspoon Cumin Seeds
● 1/2 teaspoon Turmeric
● 1/2 teaspoon Kashmiri Red Chilli Powder
● 1 teaspoon Coriander Powder
● Fresh Coriander
● 2 tablespoon chickpea flour
● 1 teaspoon carom seed
Preparation
 1. Grate the Cottage Cheese or crumble it.
2. Heat 1 tablespoon of butter/oil in the pan and fry the onions and cumin seeds
3. Add the ginger, garlic and green chilly and fry.
4. Add in the tomatoes along with the turmeric, chilli powder, coriander powder and season
5. Pour some water and cover and cook for 5-6 minutes
6. Add the green peppers, green peas and Cottage Cheese and season with salt.
7. Cook for a further 3-4 minutes
8. Now add chickpea flour and carom seed into paneer bhurji
9. Make flat bread and eat with coriander chutney

Badam Chai with Soaked nuts and seeds

Ingredients
● 2 cups unsweetened almond milk
● ½ inch ginger
● 6 pods green cardamom
● 2 teaspoons unflavored whey protein powder
● 2 tablespoons tea powder
● 4 drops Stevia

Preparation
1. Take a Mortar and crush the ginger and cardamom.
2. Take a pan add almond milk, whey powder, crushed ginger and cardamom powder, water and tea powder. Mix
well Bring it to three boil add stevia and bring one more boil. Remove from the flame and strain the tea .

Strawberry & Oats Smoothie

Ingredients
● 1/2 cup Instant Oats
● 1 cup Strawberries or any low GI seasonal fruit
● 2 cups Almond Milk
● Raw honey or Stevia
● 6 Ice cubes

Preparation

1. To make the Strawberry & Oats Smoothie, add all the ingredients to a blender and make a smooth puree.
2. Adjust the consistency of the smoothie by adding more milk if required

Spinach Orange Smoothie

Ingredients
● 1 orange, peeled and deseeded
● 1/2 banana, sliced
● 1 cup spinach, roughly chopped
● 1/4 cup coconut water
● 1/2 cup ice

Preparation
1. Blend all the ingredients until smooth. Add more coconut water ifdesired

Babool Gond Katira with seeds and nuts and little bit rawhoney

Ingredients
● Chia seeds-1 tbsp soaked overnight
● Babool Gond Katira-2 tbsp
● Flax seeds-1 tbsp overnight
● Apple-½
● Kiwi-1 small
● Coconut milk-½ cup
● Pomegranate seeds-½ cup for garnishing

Preparation
1. Soak Chia seeds flax seeds along with Babool Gond katira overnight.
2. Make fruit puree in mixer by blending kiwi , apple together to form thick puree or paste like consistency.
3. In the morning add coconut milk in chia seeds,add fruit puree and stir it well.
4. Garnish it with pomegranate seeds.
5. It's a good prebiotic and keep your gut strong and healthy

Boiled Eggs With Green Salad

 Ingredients
For the salad:

● 2 eggs, room temperature

● 1 small bunch of kale (3 heaping cups once chopped)
● 2 cups spinach
● ¼ cup chopped red onion
● 1 small cucumber, diced
For the dressing:

● ⅓ cup olive oil

● Juice of 1 lemon
● 2 tablespoons plain Greek yogurt
● 1 clove garlic, minced
● ¼ cup Parmesan cheese
● ¼ teaspoon salt
● ¼ teaspoon black pepper

Preparation
● In a saucepan, bring 6 cups water to a boil. Gently lower in the eggs and boil 7 minutes. Drain off water and immediately run the eggs under cold water to stop
the cooking process. Let sit at room temperature 5 minutes before peeling.
● Remove ribs from kale and discard. Wash the leaves, pat dry and place in a large bowl. Massage the leaves by taking a handful, squeezing hard and releasing
repeatedly, until leaves are dark green and fragrant and have reduced in size by about half. Transfer leaves to a cutting board and chop into small pieces.
● Chop spinach and toss with the chopped kale in a large bowl. Toss in the red onion and cucumber.
● To make dressing, combine all ingredients in a blender or food processor. Blend until smooth.
● Peel each egg and cut in half. To serve, toss the salad with the dressing and top each portion with a sliced egg.

Black Coffee with MCT oil

Ingredients
● Water - 1cup
● Instant Coffee - ½tsp
● Brown Sugar - 1tsp
● 1 table spoon MCToil

Preparation
 1. Bring water to aboil.
2. Take coffee and sugar in a cup,1 table spoon MCT oil add little hot water and mixwell.
3. Now add more water and mixwell.
4. Servehot.

Boiled Eggs with Mayo

Ingredients
● 8 eggs
● 8 tbsp mayonnaise
● 2 avocados (optional)

Preparation

1. Bring water to a boil in a pot.

2. Optional: Make tiny wholes in the eggs using an egg piercer. This helps prevent eggs from cracking while boiling.
3. Carefully, place the eggs in the water.
4. Boil the eggs for 5–6 minutes for soft-boiled eggs, 6–8 minutes for medium and 8–10 minutes for hard-boiled eggs.
5. Serve with mayonnaise.