Meal Plan Non Veg 1500

RECIPE BOOK
MEAL PLAN NON VEG 1500

th
17 Jan, Option 1 Amount Option 2 Amount
Monday
Upon Waking MORNING ROUTINE As required
(6-8 am)
Breakfast VEGETABLE MILLET 1 cup EGG WHITE VEGETABLE 1 serving
(9-10 am) UPMA OMELETTE
Lunch MOONG DAAL CHILLA, 1 chilla + 1 BROWN RICE, CHICKEN / ½ cup rice + ½ cup
(1-2 pm) PANEER BHURJI, SARSON cup saag + ½ FISH CURRY, CARROT curry + 1 cup sabzi
KA SAAG cup bhurji AND PEA SABZI
Snack MAKHANA, GREEN TEA / 1 cup each PROTEIN BAR 1 bar
(4-6 pm) HOT WATER WITH APPLE
CIDER VINEGAR / BLACK
COFFEE
Post Workout PROTEIN SHAKE 1 serving
Dinner MOONG DAAL CHILLA, 1 chilla + ½ CHICKEN CUTLET, 1 serving each
(7-9 pm) PANEER BHURJI cup SAUTEED VEGETABLES
18th Jan, Option 1 Amount Option 2 Amount

Tuesday
(6-8 am)
Breakfast CRISPY PANEER 2 servings EGG WHITE VEGETABLE 1 serving each
(9-10 am) SANDWICH, GREEN each OMELETTE, GREEN
CHUTNEY CHUTNEY
Lunch RAGI AND OATS DOSA, 1 chilla + 1 BROWN RICE, ½ cup rice + 1 cup
(1-2 pm) VEGETABLE SAMBHAR, cup daal + ½ CAULIFLOWER PEAS sabzi + ½ cup
COCONUT CHUTNEY cup sabzi BHURJI, CHICKEN / FISH curry
CURRY
COFFEE
Dinner SAUTEED VEGETABLES, 1 serving each SAUTEED VEGETABLES, 1 serving each
(7-9 pm) PANEER TIKKA CHIPOTLE CHICKEN /
B O X F IT
FISH WITH CORIANDER
CAULIFLOWER RICE

Wednesday
(6-8 am)
Breakfast CRISPY PANEER 2 servings EGG WHITE VEGETABLE 1 serving each
(9-10 am) SANDWICH, GREEN each OMELETTE, GREEN
CHUTNEY CHUTNEY
CURRY
COFFEE

FISH WITH CORIANDER
CAULIFLOWER RICE

Thursday
(6-8 am)
Breakfast PROTEIN POHA, GREEN 2 servings TOAST, SHAKSHUKA 1 serving each
(9-10 am) CHUTNEY each
CURRY
COFFEE
B O X F IT
Dinner SAUTEED VEGETABLES, 1 cup each SAUTEED VEGETABLES, 1 serving each
(7-9 pm) PASTA LENTIL SOUP CHIPOTLE CHICKEN /
FISH WITH CORIANDER
CAULIFLOWER RICE
21st Jan, Friday Option 1 Amount Option 2 Amount

(6-8 am)
Breakfast VEGETABLE MILLET 2 servings BOILED EGG SANDWICH 1 serving
(9-10 am) UPMA
Lunch RAGI ROTI, PANEER 1 roti + 1 cup BROWN RICE, CHICKEN / ½ cup rice + 1 cup
(1-2 pm) BHURJI, CUCUMBER raita + ½ cup FISH CURRY, BROCCOLI sabzi + ½ cup daal
RAITA sabzi MIX VEGETABLES
Snack GREEN TEA / HOT WATER 1 cup + 1 cup PROTEIN BAR 1 bar
(4-6 pm) WITH APPLE CIDER
VINEGAR / BLACK
COFFEE, HANDFUL OF
PEANUTS
Dinner SAUTEED VEGETABLES, 1 cup each CHICKEN CUTLET, 1 serving each
(7-9 pm) PANEER CUTLET SAUTEED VEGETABLES
22nd Jan, Option 1 Amount Option 2 Amount

Saturday
(6-8 am)
Breakfast CRISPY PANEER 1 serving each EGG WHITE VEGETABLE 1 serving each
(9-10 am) SANDWICH, GREEN OMELETTE
CHUTNEY
Lunch RAGI AND OATS DOSA, 1 dosa + 1 cup BROWN RICE, ½ cup rice + 1 cup
(1-2 pm) VEGETABLE SAMBHAR, daal + ½ cup CAULIFLOWER PEAS sabzi + ½ cup
COCONUT CHUTNEY sabzi BHURJI, CHICKEN / FISH curry
CURRY
COFFEE
B O X F IT
FISH WITH CORIANDER
CAULIFLOWER RICE
23rd Jan, Option 1 Amount Option 2 Amount

Sunday
(6-8 am)
Breakfast PROTEIN PANCAKES 1 serving BOILED EGG SANDWICH 1 serving each
(9-10 am)
CURRY
COFFEE
(7-9 pm) BUTTER PANEER SAUTEED VEGETABLES

Monday
(6-8 am)
Breakfast VEGETABLE MILLET 2 servings BOILED EGG SANDWICH 1 serving
(9-10 am) UPMA
Lunch RAGI ROTI, PANEER 1 roti + 1 cup BROWN RICE, CHICKEN / ½ cup rice + 1 cup
(1-2 pm) BHURJI, CUCUMBER raita + ½ cup FISH CURRY, BABY CORN sabzi + ½ cup daal
RAITA sabzi AND GREEN PEAS SABZI
VINEGAR / BLACK
COFFEE, HANDFUL OF
PEANUTS
Dinner SAUTEED VEGETABLES, 1 cup each DAHI CHICKEN, 1 serving each
(7-9 pm) PANEER TIKKA SAUTEED VEGETABLES
B O X F IT
Tuesday
(6-8 am)
Breakfast VEGETABLE MILLET 2 servings EGG WHITE VEGETABLE 1 serving
(9-10 am) UPMA OMELETTE, TOAST
Lunch RAGI ROTI, PANEER 1 roti + 1 cup BROWN RICE, BABY ½ cup rice + 1 cup
(1-2 pm) BHURJI, CUCUMBER raita + ½ cup CORN AND GREEN PEAS sabzi + ½ cup daal
RAITA sabzi SABZI, CHICKEN / FISH
CURRY
VINEGAR / BLACK
COFFEE, HANDFUL OF
PEANUTS
Dinner SAUTEED VEGETABLES, 1 cup each CHICKEN / FISH CURRY, 1 serving each
(7-9 pm) PANEER TIKKA SAUTEED VEGETABLES

Wednesday
(6-8 am)
Breakfast PROTEIN POHA 2 servings BOILED EGG SANDWICH 1 serving
(9-10 am)
Lunch RAGI ROTI, CUCUMBER 1 roti + 1 cup BROWN RICE, CHICKEN / ½ cup rice + 1 cup
(1-2 pm) RAITA, MATAR PANEER raita + ½ cup FISH CURRY, BROCCOLI sabzi + ½ cup daal
curry MIX VEGETABLES
VINEGAR / BLACK
COFFEE, HANDFUL OF
PEANUTS

Thursday
B O X F IT
(6-8 am)
Breakfast PROTEIN APPLE AND 2 servings EGG WHITE VEGETABLE 1 serving
(9-10 am) OATS OMELETTE
Lunch MOONG DAAL CHILLA, 1 chilla + 1 BROWN RICE, CHICKEN / ½ cup rice + 1 cup
(1-2 pm) PANEER BHURJI, LOBIA cup curry + ½ FISH CURRY, sabzi + ½ cup
PALAK CURRY cup sabzi CAULIFLOWER PEAS curry
BHURJI
VINEGAR / BLACK
COFFEE, HANDFUL OF
PEANUTS
Dinner SAUTEED VEGETABLES, 1 serving each KALE CHICKEN SALAD 1 serving
(7-9 pm) PANEER TIKKA
28th Jan, Friday Option 1 Amount Option 2 Amount

(6-8 am)
Breakfast VEGETABLE MILLET 1 cup EGG WHITE VEGETABLE 1 serving each
(9-10 am) UPMA OMELETTE
COFFEE
Dinner MOONG DAAL CHILLA, 1 chilla + 1 CHICKEN CUTLET 1 serving
(7-9 pm) SARSON KA SAAG cup

Saturday
(6-8 am)
Breakfast STUFFED CHILLA, GREEN 1 serving each EGG WHITE VEGETABLE 1 serving
(9-10 am) CHUTNEY OMELETTE
B O X F IT
COFFEE
Dinner MOONG DAAL CHILLA, 1 chilla + 1 CHICKEN CUTLET, 1 serving each
(7-9 pm) SARSON KA SAAG cup SAUTEED VEGETABLES

Sunday
(6-8 am)
Breakfast OATS VEGETABLE CHILLA 1 serving EGG KATHI ROLL 1 serving
(9-10 am)
Lunch GREEN MOONG CHILLA 1 chilla + 1 BROWN RICE, BROCCOLI ½ cup rice + ½ cup
(1-2 pm) LOBIA PALAK CURRY, cup curry + ½ MIX VEGETABLES, curry + 1 cup sabzi
DAHI cup dahi CHICKEN / FISH CURRY
COFFEE
Dinner SAUTEED VEGETABLES, 1 chilla + 1 CHICKEN CUTLET, 1 serving each
(7-9 pm) PANEER CUTLET cup SAUTEED VEGETABLES
31st Jan, Option 1 Amount Option 2 Amount

Monday
(6-8 am)
Breakfast VEGETABLE UTTAPAM, 1 cup each EGG WHITE VEGETABLE 1 cup
(9-10 am) COCONUT CHUTNEY OMELETTE, TOAST
(1-2 pm) PANEER BHURJI, SARSON cup saag + ½ FISH CURRY, BABY CORN curry + 1 cup sabzi
KA SAAG cup bhurji AND GREEN PEAS SABZI
COFFEE
B O X F IT
(7-9 pm) BABY CORN CURRY cup curry SAUTEED VEGETABLES
1st Feb, Option 1 Amount Option 2 Amount

Tuesday
(6-8 am)
Breakfast STUFFED CHILLA, GREEN 1 serving each EGG WHITE VEGETABLE 1 serving each
(9-10 am) CHUTNEY OMELETTE, GREEN
CHUTNEY
(1-2 pm) PANEER BHURJI, LOBIA cup saag + ½ FISH CURRY, curry + 1 cup sabzi
PALAK CURRY cup bhurji CAULIFLOWER PEAS
BHURJI
COFFEE
Dinner MOONG DAAL CHILLA, 1 chilla + 1 KALE CHICKEN SALAD 1 serving
(7-9 pm) PALAK PANEER cup
2nd Feb, Option 1 Amount Option 2 Amount

Wednesday
(6-8 am)
Breakfast OATS VEGETABLE CHILLA, 1 serving each EGG KATHI ROLL, GREEN 1 serving each
(9-10 am) GREEN CHUTNEY CHUTNEY
Lunch GREEN MOONG CHILLA, 1 chilla + 1 BROWN RICE, BROCCOLI ½ cup rice + ½ cup
(1-2 pm) DAL PALAK, CUCUMBER cup daal + ½ MIX VEGETABLES, curry + 1 cup sabzi
RAITA cup raita CHICKEN / FISH CURRY
COFFEE
Dinner SAUTEED VEGETABLES, 1 serving each CHICKEN CUTLET, 1 serving each
B O X F IT
3rd Feb, Option 1 Amount Option 2 Amount
Thursday
(6-8 am)
Breakfast OATS VEGETABLE CHILLA 2 servings EGG CUTLETS 1 serving each
(9-10 am)
(1-2 pm) SOYABEAN DAAL, HARI cup daal + ½ FISH CURRY, chana masala + 1
SABZI cup sabzi CAULIFLOWER PEAS cup sabzi
BHURJI
COFFEE
Dinner STUFFED CHILLA, 1 chilla + 1 CHIPOTLE CHICKEN / 1 serving each
(7-9 pm) SAUTEED VEGETABLES, cup FISH WITH CORIANDER
PANEER BHURJI CAULIFLOWER RICE
4th Feb, Friday Option 1 Amount Option 2 Amount

(6-8 am)
Breakfast OATS VEGETABLE CHILLA, 2 servings EGG WHITE VEGETABLE 1 serving each
(9-10 am) GREEN CHUTNEY each OMELETTE
Lunch RAGI AND OATS DOSA, 1 dosa + 1 cup BROWN RICE, ½ cup rice + ½ cup
(1-2 pm) VEGETABLE SAMBHAR, daal + ½ cup CAULIFLOWER PEAS curry + 1 cup sabzi
COCONUT CHUTNEY sabzi BHURJI, CHICKEN / FISH
CURRY
COFFEE
Dinner SAUTEED VEGETABLES, 1 cup each CHIPOTLE CHICKEN / 1 serving each
(7-9 pm) PANEER TIKKA FISH WITH CORIANDER
CAULIFLOWER RICE
5th Feb, Option 1 Amount Option 2 Amount

Saturday
(6-8 am)
B O X F IT
Breakfast CRISPY PANEER 1 serving each ANABOLIC FRENCH 1 cup each
(9-10 am) SANDWICH, GREEN TOAST
CHUTNEY
Lunch RAGI AND OATS DOSA, 2 dosas + 2 BROWN RICE, CHICKEN / ½ cup rice + 1 cup
(1-2 pm) VEGETABLE SAMBHAR, tbsps + 1 cup FISH CURRY, CARROT sabzi + ½ cup
COCONUT CHUTNEY sambhar AND PEA SABZI curry
COFFEE
Dinner CHINESE PANEER / TOFU, 1 serving CHICKEN ROLL, GREEN 1 serving each
(7-9 pm) CHUTNEY
6th Feb, Sunday Option 1 Amount Option 2 Amount

(6-8 am)
Breakfast BESAN CHILLA, GREEN 1 cup each ANABOLIC FRENCH 1 serving
(9-10 am) CHUTNEY TOAST
Lunch RAGI ROTI, BUTTER 1 roti + ½ cup BROWN RICE, CHICKEN / ½ cup rice + ½ cup
(1-2 pm) PANEER, CUCUMBER curry + 1 cup FISH CURRY, CORN daal + 1 cup sabzi
RAITA raita SABZI
COFFEE
(7-9 pm) DAL PALAK cup SAUTEED VEGETABLES

Monday
(6-8 am)
Breakfast VEGETABLE UTTAPAM, 1 serving each EGG CUTLETS, GREEN 1 serving each
(9-10 am) COCONUT CHUTNEY CHUTNEY
Lunch MOONG DAAL CHILLA, 1 serving each BROWN RICE, CHICKEN / ½ cup rice + 1 cup
(1-2 pm) SOYABEAN DAAL, METHI FISH CURRY, sabzi + ½ cup
ALOO CAULIFLOWER PEAS chana masala
BHURJI
B O X F IT
COFFEE
Dinner STUFFED CHILLA, GREEN 1 chilla + ½ CHICKEN ROLL, GREEN 1 serving each
(7-9 pm) CHUTNEY, PANEER cup bhurji + 2 CHUTNEY
BHURJI tbsp chutney

Tuesday
(6-8 am)
Breakfast PROTEIN POHA, DAHI 1 serving each EGG WHITE VEGETABLE 1 serving each
(9-10 am) OMELETTE, GREEN
CHUTNEY
Lunch VEGETABLE KHICHADI, 1 serving each BROWN RICE, LOBIA ½ cup rice + ½ cup
(1-2 pm) DAHI PALAK CURRY, SOYA curry + 1 cup sabzi
BHURJI
Snack GREEN TEA / HOT WATER 1 cup each PROTEIN BAR 1 bar
VINEGAR / BLACK
COFFEE, HANDFUL OF
PEANUTS
Dinner BESAN CHILLA, CHANNA 1 chilla + 1 GREEN CHUTNEY, 1 serving each
(7-9 pm) DAAL cup CHICKEN CUTLET

Wednesday
(6-8 am)
Breakfast OATS VEGETABLE CHILLA 1 serving EGG KATHI ROLL 1 serving
(9-10 am)
Lunch GREEN MOONG CHILLA 1 chilla + 1 RAGI ROTI, CHICKEN / ½ cup curry + 1
(1-2 pm) LOBIA PALAK CURRY, cup curry + ½ FISH CURRY, BABY CORN cup sabzi + 1 roti
DAHI cup dahi CURRY
VINEGAR / BLACK
B O X F IT
COFFEE, HANDFUL OF
PEANUTS
Dinner GREEN CHUTNEY, 1 serving each CHICKEN CUTLET, 1 serving each
(7-9 pm) PANEER TIKKA GREEN CHUTNEY

Thursday
(6-8 am)
Breakfast PROTEIN POHA, DAHI 1 serving each EGG WHITE VEGETABLE 1 serving
(9-10 am) OMELETTE
Lunch VEGETABLE KHICHADI, 1 serving each BROWN RICE, LOBIA ½ cup rice + ½ cup
(1-2 pm) DAHI PALAK CURRY, SOYA curry + 1 cup sabzi
BHURJI
VINEGAR / BLACK
COFFEE, HANDFUL OF
PEANUTS
Dinner BESAN CHILLA, CHANNA 1 chilla + 1 CHICKEN CUTLET, 1 serving each
(7-9 pm) DAAL cup GREEN CHUTNEY
11th Feb, Friday Option 1 Amount Option 2 Amount

(6-8 am)
Breakfast OATS VEGETABLE CHILLA, 1 serving each EGG KATHI ROLL, GREEN 1 serving each
(9-10 am) GREEN CHUTNEY CHUTNEY
Lunch GREEN MOONG CHILLA, 1 chilla + 1 RAGI ROTI, CHICKEN / ½ cup curry + 1
(1-2 pm) LOBIA PALAK CURRY, cup curry + ½ FISH CURRY, BABY CORN cup sabzi + 1 roti
DAHI cup dahi CURRY
COFFEE
Dinner GREEN CHUTNEY, 1 serving each CHICKEN CUTLET, 1 serving
(7-9 pm) PANEER TIKKA GREEN CHUTNEY
B O X F IT
Saturday
(6-8 am)
Breakfast STEWED FRUIT, MIXED 1 cup each SCRAMBLED EGG WITH 1 serving each
(9-10 am) SEEDS VEGETABLES, TOAST
Lunch BATHUA RAITA, 1 serving each VEGETABLE KHICHADI, 1 serving each
(1-2 pm) VEGETABLE DALIYA, GREEN CHUTNEY
GREEN CHUTNEY
COFFEE
Dinner BESAN CHILLA, MOONG 1 chilla + 1 GREEN CHUTNEY, KALE 1 serving each
(7-9 pm) DAAL cup CHICKEN SALAD

Sunday
(6-8 am)
Breakfast OATS VEGETABLE CHILLA 2 servings EGG WHITE VEGETABLE 1 serving each
(9-10 am) OMELETTE
CURRY
COFFEE
Dinner SAUTEED VEGETABLES, 1 serving each CHIPOTLE CHICKEN / 1 serving each
(7-9 pm) PANEER TIKKA FISH WITH CORIANDER
CAULIFLOWER RICE,
SAUTEED VEGETABLES,
B O X F IT
SERVING SIZE GUIDE
YOUR PLATE SHOULD LOOK LIKE THIS: ½ VEGETABLES, ¼ GRAINS, ¼ PROTEIN
EASY SERVING SIZES TO REMEMBER
B O X F IT
ALL SERVING SIZES ARE OF COOKED FOODS
CUPS GRAMS SERVING SIZE GRAMS
VEGETABLES VEGETABLES
1 CUP 220 grams 1 SERVING 220 grams
½ CUP 110 grams 2 SERVINGS 440 grams
¼ CUP 55 grams 3 SERVING 660 grams
FRUITS FRUITS
PROTEIN PROTEIN
1/3 CUP 50 grams 3 SERVINGS 300 grams
¼ CUP 37 grams
GRAINS GRAINS
1/3 CUP 50 grams
¼ CUP 37 grams
DAIRY DAIRY
1 CUP 220 ml 1 SERVING 220 ml
½ CUP 110 ml 2 SERVINGS 240 ml
¼ CUP 60 ml
TABLESPOON
1 TBSP 14 grams
½ TBSP 8 grams
TEASPOON
1 TSP 4 grams
½ TSP 2 grams
B O X F IT
FOR ACCURATE MEASUREMENTS USE BAKING CUPS AND SPOONS
WHOLE FOODS ALLOWED
VEGETABLES: All green seasonal vegetables
FRUITS: Apples, pomegranate, papaya, cherries and banana
PROTEIN: Legumes, tofu/soya, paneer, chicken, fish
Grains: Brown rice, oats, poha, millet, amaranth, jowar, ragi
DAIRY: Yoghurt, chaas, almond milk, coconut milk
NUTS & SEEDS: Almonds, walnuts, flax seeds, pumpkin seeds, sesame seeds,
sunflower seeds, hemp seeds
OILS: Olive oil, ghee and mustard oil

CHEW YOUR FOOD WELL BECAUSE DIGESTION BEGINS IN THE MOUTH, AND
REMEMBER, METABLOSIM IS ALL ABOUT DIGESTION!
B O X F IT
EGG WHITE VEGETABLE OMELETTE 1
BLACK CHANNA HUMMUS 2
VEGETABLE SALAD 3
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
B O X F IT
VEGETABLE JUICE 30
BHUTTA 31
BREAKFAST PORRIDGE 32
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
B O X F IT
OVERNIGHT OATS 59
MUESLI WITH YOGHURT 60
MUESLI WITH MILK 61
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
B O X F IT
KETO UPMA 88
FIGS OATS MILKSHAKE 89
BUDDHA BOWL 90
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
B O X F IT
EGG WHITE OMELETTE 117
ASH GOURD (SAFED PETHA) JUICE 118
TOFU TOMATO PASTA 119
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
B O X F IT
VEGAN CASHEW DIP 146
VEGAN COCONUT CHICKPEA STEW WITH QUINOA 147
CHANNA DAAL 148
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
B O X F IT
PROTEIN SHAKE 175
PROTEIN SHAKE WITHOUT PROTEIN POWDER 176
ROASTED SWEET POTATO 177
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
B O X F IT
SPINACH AND CORN BAKE 204
TUNA CUCUMBER SUSHI 205
CHICKEN SANDWICH 206
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
B O X F IT
CAULIFLOWER FRIED RICE 233
CAULIFLOWER EGG FRIED RICE 234
TORI CHANNA DAAL 235
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
B O X F IT
ALOO SHIMLA MIRCH 262
TOFU GOMAE 263
SATTU SHAKE 264
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
B O X F IT
FREE MEAL 291
CHICKEN CUTLET 292
SABUDANA VEGETABLE KHICHADI 293
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
B O X F IT
ALOO BEANS 320
DUM ALOO 321
SHAKSHUKA (POACHED EGGS) 322
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
B O X F IT
PROTEIN LAVA CAKE 343
PEPPER AND MUSHROOM PIZZA 344
SPICY POPCORN CHICKEN 345
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
B O X F IT
EGG WHITE VEGETABLE OMELETTE
Ingredients Instructions
~ 2 egg whites 1. Beat the egg whites in a bowl until fluffy, add a
~ 1 cup vegetables of your choice (spinach, pinch of salt and keep aside.
mushroom, beans) 2. In a pan heat the ghee. Add the spinach and
~ 1/2 tsp ghee or olive oil cook for 2-3 minutes on low flame or until it
~ salt and pepper to taste wilts. Season with salt and evenly spread across
the pan.
3. Add the egg on top of it and let it cook on low
Makes 1 serving 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.
B O X F IT
BLACK CHANNA HUMMUS
~ 1 cup kala chana, soaked overnight and boiled in a 1. To make the hummus add all the ingredients in
pressure cooker for 4-5 whistles a high-speed blender and mix until smooth and
~ 4 garlic cloves creamy. Add more whey or olive oil for a
~ 2 tbsps whey (dahi paani) or tahini (vegan) creamier texture.
~ 1 tsp salt 2. Eat with fresh carrots, celery or cucumber or
~ 2 tsps chilli flakes just as a dip.
~ 2 tsps 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 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
~ 200g of iceberg/rocket/lettuce leaf 1. Whisk all the ingredients for the salad dressing
~ 30 gms sauteed mushroom or bell peppers except the herbs, whisk really well so that the
~ 1 cup boiled beans oil emulsifiers. Then add the herbs and mix well.
~ 1/2 cubed cucumber Add a teaspoon of honey if you want it a little
~ handful of crushed peanuts or sesame seeds 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
~ 3/4 cup whole moong dal sprouts 1. In a cooking pan, take about 3/4th cup of
~ 1/3 an onion finely chopped moong dal sprouts. Add a cup of water. Let it
~ slices of finely chopped tomato (1/3) boil for about 2-3 minutes. Meanwhile, chop
~ 1 tsb lemon juice about 1/3rd of the onion and tomato each. Put
~ salt to taste 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
Makes 1 servings well. Garnish with some fresh cut coriander and
serve.
B O X F IT
RAW LENTIL SALAD
~ 1/4 cup whole moong dal sprouts 1. Combine the sprouts and daal in a bowl or you
~ 1/4 cup split moong daal, soaked for 1-2 hrs and can boil both in double the amount of water for
then drained 5 minutes in case you don't want to eat raw
~ 1/3 an onion finely chopped food.
~ 1/2 cucumber, chopped 2. Meanwhile, chop the onion, cucumber and
~ 1/3 tomato, chopped tomato each.
~ Handful of fresh coriander 3. Put the sprouts and daal in a mixing bowl and
~ 1 tsb lemon juice add a teaspoonful of lemon juice and salt. Add
~ 1/2 tsp salt or kala namak 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
~ 1 cup vegetables (Beans, broccoli, mushroom, 1. Wash and put the quinoa to boil. It will take 8-
peppers) 10 mins.
~ 1/2 cup quinoa, cooked 2. In a flat pan, saute the garlic and then add the
~ salt broccoli. After 3 mins add the beans and put on
~ pepper low flame.
~ garlic, 3 cloves chopped 3. Stain the quinoa and when the vegetables are
~ olive oil almost done add it to the same pan. Season
with salt and mix well.
Makes 1 serving
B O X F IT
SPROUTS
~ 1 cup sprouted whole moong bean (boiled OR raw) 1. To make sprouts at home, wash 1.5 cups whole
~ 1 tsp kala namak green moong daal and soak overnight. The next
~ juice of 1/2 lemon day, wash them, strain the water and keep it in
~ handful of crushed peanuts 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
Makes 1 serving
up to 4 days.
2. To make the salad, combine all the ingredients
and eat!
B O X F IT
BOILED EGG AND VEGETABLES
~ 2 egg (eat only the whites) 1. Cover both eggs with water in a pot and
~ 1 cup vegetables of your choice (beans, peas, leave to boil for 10 mins.
broccoli, bell pepper)
2. Steam or lightly sautee the vegetables
~ salt
~ pepper in olive oil, season with salt and lemon
if you like.
Makes 1 serving 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
~ 2 egg whites beaten 1. Put egg whites in a bowl and season with salt
~ 1 cup vegetables of your choice and pepper, set aside.
(tomato/peppers/spinach/mushroom/peas) 2. Heat pan to medium-low heat. Add oil, add all
~ 1/2 avocado (optional) vegetables to the pan and saute lightly until
~ salt and pepper to taste almost soft.
~ 1/2 tsp olive oil 3. 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.
Makes 1 serving 4. If consuming avocado, mash it and season with
salt, 1 tsp coriander powder or fresh and lemon.
5. Arrange your plate with the vegetables and egg
and enjoy!
B O X F IT
HUMMUS AND VEGETABLES
~ 1 cup chickpeas, soaked overnight and boiled 1. 1. To make the hummus add all the ingredients
~ 4 garlic cloves in a high-speed blender and mix until smooth
~ 2 tbsps whey (dahi paani)/ dahi or tahini(vegan) and creamy. Add more whey or olive oil for a
~ 1 tsp salt creamier texture.
~ 1 tsp chilli flakes 2. Eat with fresh carrots, celery or cucumber.
~ 1 tsp oregano
~ 1 carrot or cucumber (or any other raw vegetable

of your choice) peeled and cut into sticks

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
~ 2 cups sabud kala channa 1. In a large flat pan, roast the channas till they
~ 1/2 tsp salt start to pop and the cover starts to split. This
will take about 8-10 mins. Don't let them burn!
Makes 4 servings Season with salt and enjoy!
B O X F IT
BAKED AVOCADO EGG
~ 1/2 ripe avocado 1. Heat the oven to 200 * C.

~ 1 whole egg 2. Slice the avocados in half, lengthwise and twist
~ salt and pepper, to taste to separate. Remove the pit and scoop out 1-1.5
tablespoons of avocado, creating a larger and
Optional Toppings: wider cavity.
~ goat cheese 3. Place the avocado halves in a baking dish, keep
~ fresh coriander them flat and gently crack one egg in the cavity.
~ bacon bits Bake for 15-20 minutes.
~ chives 4. Sprinkle with salt and pepper and add toppings.
If you're using bacon then add the bits to the
avocado halfway through baking.
Makes 1 serving
B O X F IT
SMOOTHIE PROTEIN BOWL
~ 1/2 cup yoghurt (100 gms) or almond milk 1. Blend the yoghurt/almond milk, protein
~ 1 scoop protein powder (omit if not using) powder, banana, date and half the berries in a
~ 1-2 dates, chopped high-speed blender. If you want it slightly
~ 1 small banana (peeled, chopped and frozen for 30 thinner then add water.
mins) 2. Pour into a bowl and sprinkle granola/seeds,
~ 1 date remaining fruit on top.
~ 2 tbsp granola or seeds
~ 50 gms strawberries/blueberries
Makes 1 serving
B O X F IT
MAKHANA
~ 3 cups makhana 1. Heat the oil in a deep pan on medium flame.

~ 3 tbsps olive oil or GHEE Add the makhana and cook for 5-8 minutes,
~ Salt to taste stirring continuously. Flip the bottom so that it
cooks evenly. Add salt to taste and keep aside.
Makes 3 servings Once it has cooled keep in an airtight container.
B O X F IT
ALMONDS
~ 7 almonds 1. Soak them overnight in drinking water.

~ 2 walnuts 2. Peel the almonds and wlanuts before
consuming.
Makes 1 serving
B O X F IT
PROTEIN POHA
~ 1/4 cup dry beaten rice (poha) 1. Place the beaten rice on a sieve and wash
~ 1/2 cup mixed sprouts lightly. Drain and leave aside for 10 minutes.
~ 1 tsp olive oil or ghee 2. Heat oil in a non-stick pan and add the mustard
~ 1/2 tsp mustard seeds ( rai / sarson) seeds and curry leaves. When the seeds crackle,
~ 1 cup chopped vegetables of your choices (carrot, add the onions and green chillies and sauté on a
peas, tomato, peppers) medium flame for a few minutes or till the
~ Handful of curry leaves onions turn light brown in colour.
~ 1/4 cup finely chopped onions 3. Add the mixed sprouts and poha and sauté on a
~ 1 tsp finely chopped green chillies medium flame for 1 to 2 minutes.
~ 1/4 tsp turmeric powder (haldi) 4. Add turmeric powder and salt, mix well and
~ salt to taste cook on a medium flame for 1 minute. Add ¼
~ 1 tbsp lemon juice cup of water if needed and mix well. Cook on a
~ Fresh coriander medium flame for 1 to 2 minutes.
5. Season with lemon juice and mix well. Serve hot
Makes 1 servings garnished with coriander.
B O X F IT
PROTEIN APPLE AND OATS
~ 1 apple, cut into cubes of thin pieces 1. Wash the oats in a pot and then cook them in
~ 1/3 cup oats (45 grams) water with the cinnamon sticks or add
~ 1 cup water cinnamon powder. Cook for 5 mins on medium
~ ½ teaspoon ground cinnamon or 1- 4 inch to low flame.
cinnamon stick 2. Chop the apple into cubes or lengthwise. Add
~ pinch of salt the apples into the pot along with the protein
~ 1 tbsp flax or chia seeds powder and let it cook on low flame for 2
~ 1 scoop protein powder (only for protein powder minutes. Taste and add salt if required.
users, or else omit) 3. Once the apples are soft (not soggy), pour the
~ 1 tbsp peanut butter or almond butter (optional) porridge into a bowl and sprinkle the seeds on
top along with a dollop of nut butter.
PEANUT BUTTER
~ 2 cup dry roasted peanuts (without skin) NOTE- If you need a sweetener add 1 tbsp,
~ 1 tbsp olive oil or coconut oil organic honey, DO NOT HEAT/COOK THE
~ 1 tsp honey HONEY.
~ pinch of salt (if the peanuts aren't salted
Makes 1 serving
B O X F IT
CHOCOLATE PROTEIN SMOOTHIE BOWL
~ 1 scoop (20 gms) protein powder 1. Blend everything together except the chia seeds
~ 1-2 dates, soaked in warm water and then and cocoa nibs.
chopped 2. Pour into a bowl and top with chia seeds, cocoa
~ 1 banana (peeled, chopped and frozen for 30 nibs and another 1/2 banana (optional).
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
Makes 1 serving
B O X F IT
PROTEIN PANCAKES
~ 1/4 cup oats, ground in the mixie 1. Grind the oats in a mixie to make oats flour, add
~ 2 egg whites the egg, salt and protein powder and mix well.
~ 1/2 scoop protein powder (omit if not consuming) The consistency should be pourable. Add 1 tbsp
~ 2 tbsp whey (dahi paani) (use plant-based milk if of dahi water if required.
lactose intolerant) (VEGANS USE ALMOND OR SOY MILK)
~ 1 tbsp organic honey or maple syrup 2. Heat a small pan and add 1 tsp of oil. Pour 1
~ 1/2 cup fresh fruit 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
Makes 2 servings flame on low-medium.
3. Eat with organic maple syrup or honey and fresh
berries.
B O X F IT
VEG PANCAKES
~ 1/4 cup oats, ground in the mixie 1. Grind the oats in a mixie to make oats flour, salt
~ 2 tbsps whey (dahi paani) OR use plant-based milk and mix well. The consistency should be a thick
if vegan liquid.
~ 1 tbsp organic honey or maple syrup (VEGANS USE ALMOND OR SOY MILK)
~ 1/2 cup fresh strawberries 2. Heat a small pan and add 1 tsp of oil. Pour 1
ladle of the mixture on the pan, let it cook for 1
flame on low-medium.
Makes 1 serving = 2-3 thin pancakes 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
~ 1/4 cup almond milk or homemade coconut milk 1. Blend the yoghurt/almond milk, protein
~ 1 scoop protein powder (omit if not using) powder, banana, date and half the berries in a
~ 1-2 dates, chopped high-speed blender. If you want it slightly
~ 1 small banana (peeled, chopped and frozen for 30 thinner then add water.
mins or overnight) 2. Pour into a bowl and sprinkle granola/seeds,
~ 1 cup papaya (chopped and frozen for 30 mins or remaining fruit on top.
overnight)
~ 2 tbsps pomegranate
~ 1 tsp chia or flax seeds
Makes 1 serving
B O X F IT
BOILED EGG SANDWICH
~ 2 slices of whole wheat/gluten-free bread 1. Boil the eggs for 10 minutes.

~ 30 g avocado (optional) 2. Mash the avocado and season with salt and
~ 2 boiled eggs lemon.
~ salt/pepper/chilli flakes/mustard powder to taste 3. Softly toast the bread.
4. Peel the eggs and mash them along with the
seasoning. Put the avocado on 1 toast followed
Makes 1 serving by the mashed egg on top, close the sandwich
and enjoy.
B O X F IT
CHICKPEA HUMMUS
~ 1 cup chickpeas, soaked overnight and boiled in a 1. To make the hummus add all the ingredients in
pressure cooker for 4-5 whistles a high-speed blender and mix until smooth and
~ 4 garlic cloves creamy. Add more olive oil for a creamier
~ 2 tbsps tahini texture.
~ 1 tsp salt 2. Eat with fresh carrots, celery or cucumber or
~ 2 tsps chilli flakes just as a dip/dressing.
~ 2 tsps oregano
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
~ 1/2 cup split moong daal 1. Combine the soaked daal, salt and chilli in a
~ 1 tsp sat blender and mix until smooth. Combine the
~ 1 small green chilli mixture with the spinach puree and stir well.
~ 1 cup pureed spinach 2. Heat a flat pan/tava and sprinkle it with water.
~ 2 carrots, grated Add a ladle of batter and spread it evenly. Cook
~ 2 tomatoes, chopped on medium flame until it turns brownish-green
~ 1/4 cup coriander, chopped in colour.
~ Juice of 1 lemon 3. Combine the grated carrot, sprouts, tomato,
~ 1/4 cup sprouts coriander, salt and lemon to make the filling.
4. Stuff 1 chilla with some mixture. Enjoy with
green chutney.
5. You can keep the chilla batter and use it for the
Makes 2 servings. 1 serving is 1 stuffed chilla next meal. If you have leftover filling use it in a
salad.
B O X F IT
PROTEIN BALLS
~ 1 cup rolled oats 1. Blitz the dates with the nut butter in a mixie.
~ 1/2 cup smooth peanut butter or almond butter Take it out in a mixing bowl and combine with
~ 2 scoops protein powder the rest of the ingredients. Combine really well
~ 1 tbsp chia seeds or hemp seeds so that there are no clumps.
~ 1 tbsp flax seeds 2. Roll into balls using your hands. Set in a
~ 1 tsp cinnamon powder container with a lid on in the fridge for at least
~ 1/3 cup mixed add-ons of your choice (almonds, 30 minutes. you can store them for 3 weeks.
peanuts, walnuts, chocolate chips or cocoa nibs,
raisins, dried cranberries)
~ 2 dates
1 serving is 2 bites
B O X F IT
TUNA SUSHI
~ 1 cucumber 1. Cut the cucumber into roundels, 2" thick. Use a

~ 1/4 cup or half can tuna paring knife and cut the inner pulp, scoop it out
~ 1 tsp mustard with a spoon so you get a hollow ring.
~ 1/4 avocado, mashed 2. Chop the cucumber and mix with the tuna along
~ 1 nori sheet crumpled or seaweed in any form with the mustard, salt, seaweed and avocado.
~ salt and pepper to taste 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
~ 1 tbsp olive oil 1. Mix protein, soy sauce, sugar, and cornstarch in
~ 50 gms tofu or paneer, cubed a bowl.
~ 1 tsp minced garlic 2. Heat half the oil in a large skillet or wok over
~ 1 tsp minced ginger medium-high heat; cook the garlic, ginger, and
~ 1-2 spring onion vegetables for 2 to 3 minutes. Add vegetable
~ 2 tbsp soya sauce or coconut aminos (alternatively broth, cover, and simmer until vegetables are
can use black bean or teriyaki sauce) tender, 4 to 5 minutes. Transfer vegetables and
~ 1 cup vegetable stock or water (200 ml) sauce to a large bowl and wipe skillet clean.
~ ½ tbsp cornstarch (omit if not at home) 3. Heat the remaining oil over medium-high heat;
~ 1 tbsp brown sugar cook and stir tofu or paneer for about 3
~ 1 cup vegetables - bell pepper/carrots/ beans/ minutes. Stir in vegetables; continue to cook
spinach/ mushroom/ and stir for 1-2 minutes more. Sprinkle with
~ 3 basil leaves or more green onions and basil.
~ Sesame seeds or peanuts for garnishing 4. Optional- consume with 80 gms cooked quinoa
Makes 1 SERVING
B O X F IT
VEGETABLE JUICE
~ 1 cucumber 1. Blend all the ingredients with some ice and a bit
~ 1/2 medium-sized beetroot of water.
~ 1 carrot 2. Strain through a muslin cloth and enjoy.
~ 1 tsp moringa or spirulina powder (optional)
~ 1 tsp ginger (optional)
~ 100 ml water
MAKES 1 SERVING
B O X F IT
BHUTTA
~ 1 or 1.2 corn on the cob 1. Roadside bhutta, seasoned with lemon and
spices. if you're grilling it at home then just boil
Makes 1 serving 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
~ 2 cups Coconut water (liquid from coconuts) 1. Peel, de-seed and chop lemon. Blend all
~ 1 Lemon fruit without seeds ingredients in high-speed blender until smooth.
~ 1/2 tbsp, Flaxseed Fennel is fibrous, so you may need to run it a bit
~ 1/2 cup Fennel (bulb raw) longer.
~ 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)
Makes 1 serving
B O X F IT
INDIAN FRIED CABBAGE
~ 1/4 head Cabbage 1. Heat oil in a pan and add cumin and grated
~ 1/2 tbsp Olive oil ginger. Sauté for a minute and add chopped
~ 1/4 tsp, Cumin cabbage, paprika, cilantro and salt.
~ 1/2 tbsp Ginger root 2. Mix well and add water.
~ 1/4 tsp Paprika 3. Cover the pan and cook for 8-10 minutes till the
~ 1/4 tbsp Coriander leaves cabbage is tender.
~ 3 tbsp(25gms) Peas 4. Add in the green peas and cook for another
~ 1/4 dash or to taste Salt minute or two. Serve hot.
Makes 1 serving
B O X F IT
PAN FRIED CORN
~ 1 large corn or 80 gms corn kernels 1. Cut corn kernels from the cob. Melt butter in a
~ 1 tbsp Butter medium skillet over medium heat.
~ Pinch of (To taste ) Salt 2. Sauté corn kernels just until tender. Season with
~ Pinch of Black Pepper salt and pepper. Enjoy warm or cold.
Makes 1 serving
B O X F IT
DATES ENERGY BARS
~ 10 pitted Dates 1. Place 1 cup of each ingredient into blender or

~ 1 cup Raisins food processor.
~ 1 cup,Cashew nuts (dry roasted) 2. Mix until well blended. Transfer to a sheet of
waxed paper; form into a square, folding sides
Makes 10 serving 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
~ 1/2 medium Apple 1. Toast bread. While bread is toasting, cut half of
~ 1 slice Whole-wheat bread an apple into slices.
~ 1 tbsp Almond butter (plain, without salt added) 2. Top toast with almond butter and sliced
peaches. Enjoy!
Makes 1 serving
B O X F IT
ICED COFFEE
~ 1 tbsp coffee powder 1. Blend all the ingredients together or blend the
OR milk and then pour it over the espresso.
~ 1 espresso shot 2. Top it up with ice cubes and enjoy!
~ 200 ml unsweetened almond milk
~ 1 tsp stevia (optional)
~ 3-5 ice cubes
Makes 1 serving
B O X F IT
OATS VEGETABLE CHILLA
~ 1 cup oats, finely ground in a mixie 1. Combine the oats powder and besan along with
~ 1/4 cup besan the jeera/ajwain, haldi and salt. Add the
~ salt to taste vegetables if using. Add 1 cup water and mix
~ 1 tsp haldi well.
~ 1 tsp jeera powder or ajwain 2. Heat a flat pan. Pour 1 ladle of the mixture on
~ 1 cup vegetables of choice (grated the pan and spread very lightly. Cook on
carrot/onion/dhaniya) 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
~ 2 tbsps plant-based milk 1. In a bowl, add plant-based milk, cinnamon, and

~ 2 slices gluten-free bread honey. Whisk until spices are evenly distributed
~ 1 tsp cinnamon throughout the mixture.
~ 1 tsp honey 2. Heat a flat pan over low-medium heat. Drizzle
~ 1 tsp vanilla extract the oil on it.
~ Handful of blueberries, strawberries, papaya, 3. Dip bread slices into the mixture, and transfer
jamun or pomegranate to pan.
~ 1 tsp olive oil or 1 spray of low-fat cooking oil 4. Spoon any leftover mixture into the bread in the
pan. If done slowly, the bread should absorb the
mixture and get fluffy.
Makes 1 serving 5. Let cook for about 3-4 minutes on each side.
6. Remove French toast from the pan and serve on
a plate with toppings.
7. Suggestions for toppings are strawberries or
blueberries and honey.
B O X F IT
VEGAN STEWED APPLE OATMEAL
~ 1 apple, cut into cubes of thin pieces 1. Wash the oats in a pot and then cook them in
~ 1/3 cup any kind of oats water with the cinnamon sticks and the protein
~ 1 cup water powder. Cook for 5 mins on medium to low
~ ½ teaspoon ground cinnamon or 1- 4 inch flame.
cinnamon stick 2. Chop the apple into cubes or lengthwise. Add
~ pinch of salt the apples into the and let it cook on low flame
~ 1 tbsp flax or chia seeds for 2 minutes. Taste and add salt if required.
~ 1 tbsp peanut butter or almond butter (optional) 3. 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
~ 1 head broccoli, cut into florets or 1 cup beans 1. Wash the broccoli or beans and place in a glass
~ 1 tsp sesame seeds bowl with the lid on. Heat in the microwave for
~ 1 tbsp soya sauce about 3 minutes.
~ 1 tsp ginger or garlic 2. In a pan add the ginger or garlic, add the soya
~ 2 tbsps water 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.
Makes 1 serving 3. Sprinkle sesame seeds on top and enjoy.
B O X F IT
CRISPY PANEER SANDWICH
~ 2 slices whole wheat/rye/gluten-free bread 1. Grill thin slices of paneer or tofu in a pan on
~ 30 g avocado (optional) high flame, season with salt, chilli flakes and
~ 1 tomato pepper.
~ 50g tofu or paneer 2. Toast bread slightly (If you have a toastie or
~ salt/pepper/chilli flakes to taste sandwich maker at-home, put the entire
~ 1 tsp olive oil sandwich in that at the end).
3. Slice avocado and place on 1 slice of toasted
bread, thinly sliced tomato on top.
Makes 1 serving 4. Add the grilled paneer or tofu and Serve!
B O X F IT
ANABOLIC FRENCH TOAST
~ 2 egg whites 1. In a bowl, add egg whites, cinnamon, and

~ 2 slices whole wheat bread (low carb) honey. Whisk until spices are evenly distributed
~ 1 tsp cinnamon throughout the mixture.
~ 1 date 2. Heat a flat pan over low-medium heat. Drizzle
~ 1 tsp vanilla extract the oil on it.
~ Handful of blueberries or strawberries 3. Dip bread slices into egg white mixture, and
~ 1 tsp olive oil or 1 spray of low-fat cooking oil transfer to pan.
4. Spoon any leftover egg white mixture into the
bread in the pan. If done slowly, the bread
Makes 1 serving should absorb the mixture and get fluffy.
5. Let cook for about 3-4 minutes on each side.
6. Remove French toast from the pan and serve on
a plate with toppings.
7. Suggestions for toppings are strawberries or
blueberries and honey.
B O X F IT
CHICKPEA SALAD
~ 1 cup soaked and cooked chickpeas 1. Combine the chickpeas, tomato, cucumber and
~ 1 cucumber, cut into cubes pomegranate in a bowl.
~ 1 cup salad leaves of your choice 2. Mix together the lemon and salt. Pour over the
~ 1/2 cubed tomato salad. Sprinkle peanuts on top and garnish with
~ 1 tbsp pomegranate coriander.
~ 1 tsp salt
~ Juice of 1 lemon
~ Handful of peanuts or makhana
~ Fresh coriander for garnishing
Makes 1 serving
B O X F IT
CURD RICE
~ 100 gms over cooked brown rice 1. Combine the rice and yoghurt in a bowl and mix
~ 100 gms yoghurt well with the salt.
~ salt to taste 2. Heat ghee in a small pan, add the mustard
~ 1 red chilli seeds. Turn to low flame and when they start
~ 1 tbsp washed and soaked channa daal crackling add the channa daal.
~ 1 tsp black mustard seeds 3. Add the curry leaves, red chilli and the hing.
~ 1 pinch hing Switch off the flame and pour on top of the curd
~ curry leaves rice. Serve cold.
~ 1/2 tsp ghee
Makes 1 serving
B O X F IT
SUGAR-FREE PANCAKES
~ 1 scoop protein powder (optional) 1. Mix all the ingredients in a whisking bowl, it
~ 1/2 cup almond milk should be a pourable consistency. Heat a small
~ ½ tsp baking powder flat pan to medium-low flame, add the olive oil
~ 1 tbsp oats or coconut flour (make it 2 tbsps if not or cooking spray.
using protein powder) 2. Pour a ladle of the mixture and cook until brown
~ 1 tbsp stevia then flip and cook on the other side (about 2
minutes each side).
3. Garnish with unsweetened greek yoghurt and
Blueberries!
Makes 1 serving
B O X F IT
CHILLI CARAMEL GRILLED FISH / CHICKEN
VEGETABLE
~ 1 bok choy bunch (can be replaced with broccoli) 1. Mix all the ingredients under 'sauce' in a bowl.
~ 1 tbsp chopped garlic Marinate the protein with half the 'sauce'
~ 1/2 tbsp olive oil
ingredients for 10 minutes.
~ 1/4 tsp chilli powder
2. Chop the bok choy, stem and leaf separate.
~ salt to taste
~ green onions Heat a pan and add the oil followed by garlic,
Cook on low-medium flame for 1 minute. Once
PROTEIN the garlic turns brown (not burnt) add the stem
~ 200 gms sole fish fillet OR of the bok choy and let it cook on low flame
~ 200 gms chicken breast with the lid on for 2 mins. Remove the lid and
~ 1/2 tbsp olive oil add the leaves. Cook for another minute, season
with salt and then set aside.
SAUCE
3. Heat a pan on medium to high heat. Add 1/2
~ 1 tablespoon fish sauce
tbsp oil, pan-fry the chicken or fish until the
~ 3 tablespoons water
~ 1/2 tablespoon honey bottom turns slightly crispy and brown, but not
~ 3 teaspoons apple cider vinegar completely done. Repeat the same for the other
~ Juice of 1 orange/kinnow side. Transfer the protein out.
~ 2 teaspoons toasted sesame oil 4. Add the Sauce mixture to a pan on low flame,
~ Juice of 1 fresh lime juice followed by the chicken/fish/tofu. Simmer and
~ 1 tablespoons finely grated freshly peeled ginger root continue to cook until the caramel sauce
reduces, and becomes amber in colour. Make
Garnish
sure you turn the protein a couple of times
~ 1 scallion or spring onions
during cooking.
~ 1/4 cup loosely packed cilantro sprigs
5. Garnish and enjoy with the side of bok choy
Makes 2 servings
B O X F IT
BEANS PORIYAL
BEANS PORIYAL (or make regular aloo beans 1. Wash and chop the beans. In a pan heat
without the aloo) mustard oil, temper mustard seeds and curry
leaves. Add the chopped green chilli and the
~ 1 cup of chopped green beans onion and cook till translucent. Add the beans
~ 1 medium onion roughly chopped and cook for about 5 minutes. Season with salt
~ 1 green chilli (or as per taste) and grated coconut.
~ 1/2 cup freshly grated coconut
~ 2 tsp mustard seeds
Makes 1 serving
B O X F IT
BALSAMIC SPINACH MUSHROOM
~ 100 gms spinach, washed and roughly chopped 1. Heat a pan and add the oil. Saute the garlic till
~ 100 gms button mushrooms, cut in cubes golden brown. Add the mushroom and cook on
(consume the stem) low flame until it starts leaving its water. Just
~ 4 garlic cloves, chopped then add the spinach and stir well until it wilts.
~ 1 tsp olive oil 2. Season with salt and then add the vinegar. Mix
~ salt to season well and serve.
~ 1/2 tbsp balsamic vinegar or apple cider vinegar
Makes 2 servings
B O X F IT
PEANUT BUTTER
~ 2 cups peanuts- without skin, unsalted 1. Heat your oven to 180*C

~ 1 tsp salt 2. Spread the peanuts on a pan and dry roast them
for 10-15 mins, stirring after 10.
1 serving is 1 tbsp 3. 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.
4. 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!
5. Put in an airtight container and store in the
fridge.
B O X F IT
TRAIL MIX
~ 5 cups roasted, lightly-salted nuts (walnuts, 1. Combine all the nuts and dry fruits.
almonds, cashews, channa) 2. Or purchase from store.
~ 3 cups dried fruit (cherries, raisins, cranberries)
~ 1 ½ cups seeds (pumpkin, sunflower)
Makes 8 servings
B O X F IT
PROTEIN CUTLET
~ 1 hard-boiled egg 1. Mash the boiled egg, chop the vegetables or

~ 1/2 cup seasonal green vegetable of your choice blitz it in the mixie and combine it with garlic,
(capsicum, spinach, broccoli) salt and half the flaxseed powder. Combine well
~ 1 tbsp coriander leaves and shape 4-5 cutlets.
~ 2 garlic cloves, grated 2. Heat a non-stick pan and cook the cutlets on
~ 2 tbsps flaxseed powder, extra for dusting medium flame. Press them down to cook well,
~ 1/2 tsp salt about 4 minutes on each side.
3. 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
~ 1/4 cup gluten-free oats 1. Wash the oats 2-3 times in water and strain.
~ 1 cup chopped vegetables of your choice (carrot, 2. In a pot, heat the ghee, add the ginger and
peas, cauliflower, capsicum) garlic, cook until golden, add the cumin seeds.
~ 1 tsp cumin seeds 3. Add the vegetables and the oats along with the
~ 1 inch ginger haldi and water. Cover the pot and let it cook
~ 1 garlic clove for 10-15 mins on low heat until the vegetables
~ pinch of haldi and grains are cooked. Stir occasionally and add
~ salt to taste more water if required.
~ fresh coriander and lemon for garnishing 4. Once you open it, give it a gentle stir with a
~ 1 cup water fork, season with salt, lemon and garnish with
~ 1/2 tsp ghee or olive oil fresh coriander.
Makes 1 serving
B O X F IT
PROTEIN SPROUT SALAD
~ chola or kala channa 1/2 cup 1. Soak kala chana chola overnight and drain. Tie it
~ Whole green gram 1/4 cup up in a damp muslin cloth, and keep it for 24
~ 1 cucumber, cubed hours so that they can sprout. Sprinkle a little
~ 1 tomato, finely chopped water from time to time so that the muslin cloth
~ 1 small onion, finely chopped (optional) does not dry up. Similarly, sprout green gram.
~ 1 tsp roasted cumin powder 2. Take a large bowl, add sprouted kala chana,
~ 1 tsp kala namak or salt sprouted green gram, onion, tomato, coriander
~ pepper to taste leaves, roasted peanuts, salt, roasted cumin
~ 1 seedless green chili, chopped (optional) powder, green chilli, black pepper powder and
~ 1.2 tsp chaat masala chaat masala. Squeeze the juice of lemon into
~ Juice of 1 lemon the bowl and mix till well combined.
~ 1 tbsp fresh coriander 3. Transfer the salad into serving bowls, garnish
~ peanuts with coriander leaves and roasted peanuts and
serve immediately.
Makes 1 serving
B O X F IT
ASIAN LETTUCE CUP
~ 1 tsp olive oil 1. Heat the oil in a large pan over medium-high
~ 250 gms ground chicken or fish chunks heat. Add the garlic and ginger and saute until
~ 2 spring onions finely diced (keep the green part golden. Add the onions and cook until
for garnishing) translucent.
~ 4 pieces of chopped water chestnut (canned or 2. Add the meat and cook for 5-6 minutes,
fresh-boiled) breaking up the meat with a spatula, until
~ 1 tbsp minced garlic mostly cooked through.
~ 1 tsp minced ginger 3. Stir in the water chestnuts. Cook for 1 more
~ 2 tbsps soy sauce minute.
~ 1 tbsp oyster sauce (optional) 4. In a small bowl, whisk together the soy sauce
~ 1 tsp sesame oil (optional) and sesame oil.
~ 1 head iceberg lettuce head, leaves separated 5. Pour the sauce over the ground chicken mixture
and toss to coat evenly. Sprinkle the green
onions over the chicken mixture.
Makes 1 serving 6. Spoon the chicken into the lettuce leaves and
serve.
B O X F IT
MISO SOUP (VEG)
~ Miso paste (red or white) 1. Bring water to boil in a soup pan. Add 1 tbsp of
~ 2 cups water miso paste and mix well until it dissolves.
~ Dried seaweed (chuka wakame) 2. 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
~ 1/3 cup rolled oats 1. Combine all the ingredients except the fruit in a
~ 1 cup almond milk or low-fat yoghurt jar with a lid, give it a stir and store in the fridge
~ 1 tbsp chia seeds overnight (or 2 hrs).
~ 1 tbsp honey 2. Mix it and top with fruit of choice. You can even
~ 1/2 tbsp peanut butter (optional) add 1 tbsp of anything crunchy on top (think
~ 1 fruit of your choice (strawberries/ blueberries/ granola, pumpkin seeds, almonds).
banana)
Makes 1 serving
B O X F IT
MUESLI WITH YOGHURT
~ 100 gms granola or muesli (please only use the 1. Combine the muesli or granola with the yoghurt
brands mentioned) or milk and sprinkle fresh fruit on top.
~ 50 gms yoghurt or plant-based milk
~ 1 cup fresh fruit of your choice
Makes 1 serving
B O X F IT
MUESLI WITH MILK
~ 100 gms granola or muesli (please only use the 1. Combine the muesli or granola with milk and
brands mentioned) sprinkle fresh fruit on top.
~ 100 ml almond mylk
~ 1 cup blueberries or pomegranate
Makes 1 serving
B O X F IT
MANGO SMOOTHIE BOWL
~ 1 banana or 1/2 mango ( freeze the chunks for 2 1. Blend all the ingredients except the super seeds,
hours or use additional ice) in a high-speed blender. Blend really well.
~ 1 pinch turmeric powder or freshly grated 2. Pour the smoothie into a bowl and top with
turmeric mixed seeds.
~ 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)
Makes 1 serving
B O X F IT
OVERNIGHT CHOCOLATE OATS
~ 1/2 cup or 50 gms of any kind of oats (gluten-free) 1. Combine all the ingredients except the toppings
~ 1/4 cup homemade coconut milk in a jar, mix well and keep with a lid overnight in
~ 1 tbsp chia seeds the fridge.
~ 1 tbsp cocoa powder 2. Take it out the next morning, give it a stir. Add
~ 1/2 tsp vanilla essence some more coconut milk if required. Add
~ 1 tbsp honey toppings and enjoy!
TOPPING
~ grated coconut
~ 5-6 peanuts
Makes 1 serving
B O X F IT
CHICKPEA AND COTTAGE CHEESE SALAD
~ 1 cup soaked and cooked chickpeas 1. Combine the chickpeas, paneer, cucumber and
~ 50 gms paneer, cut into cubes pomegranate in a bowl.
~ 1 cucumber, cut into cubes 2. Mix together the lemon and salt. Pour over the
~ 1/4 cup cubes celery (optional) salad. Sprinkle peanuts on top and garnish with
~ 1 tbsp pomegranate coriander.
~ 1 tsp salt
~ Juice of 1 lemon
~ Handful of peanuts or makhana
~ Fresh coriander for garnishing
Makes 1 serving
B O X F IT
BEAN SALAD
~ 1/2 cup overnight soaked and boiled rajma 1. Combine the salad dressing and mix really well.
~ 1/4 cup corn kernels 2. Combine all the ingredients of the salad and add
~ 1/2 tomato chopped or 4 cherry tomatuoes, the dressing to only as much as you want to eat.
halved 3. You can keep the rest of the salad without the
~ 1/2 bell pepper, cubed dressing in an air-tight container in the fridge
~ 1 tbsp cheese (feta or any other cheese like amul) for up to 2 days.
~ 1 tbsp sliced olives
~ 1/4 onion, thinly sliced (optional)
~ 1/2 cucumber, cubed
~ Handful fresh parsley or coriander
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
~ 1/2 cup or 100 gms unsweetened yoghurt 1. Simply combine and serve!
~ 10 gms protein powder (optional)
Makes 1 Serving
B O X F IT
FRUITS
~ 1 apple 1 serving is 1 cup = 120 gms

OR
~ 1 cup papaya
OR
~ 100 gms anaar
OR
~ 120 gms cherries
OR
~ 1 cup strawberries or blueberries
B O X F IT
ROASTED / BOILED CHICKPEAS
~ 2 cup chickpeas (safed kabuli chola) 1. Soak the chickpeas overnight or for 4 hours. Boil
~ 2 tbsps olive oil them in a pressure cooker in double the amount
~ 1 tsp red chilli powder or paprika of water for 4 whistles.
~ 1 tsp salt 2. Drain the water, line a tray with a towel or
~ 1 tsp garlic powder (optional) muslin cloth and place the chickpeas on it to
dry. You can either place this tray outside to dry
Makes 3 cups under the sun, under the fan or place them in a
1 serving is 1/2 cup closed over.
3. 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.
4. Let them roast for 25 mins. Take them out and
add the rest of the seasoning. Roast for a final
10 minutes.
5. Once they cool, place them in an airtight
container in the fridge for up to 10 days.
B O X F IT
ALMOND BUTTER
~ 2 cups almonds 1. Heat your oven to 180*C.

~ 1 tsp salt 2. Spread the almonds on a pan and dry roast
them for 10-15 mins, stirring after 10.
3. Alternatively, roast the almonds in a flat pan on
1 serving is 1 tbsp 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.
4. 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.
5. Put in an airtight container and store it in the
fridge.
B O X F IT
HEALTHY MOONG BHEL
~ 1/2 cup puffed rice 1. Boil the sprouts in water for about 5-10 mins.
~ 1/2 cup (62gms) sprouted whole green gram You can consume them raw as well.
(green moong or kala channa) 2. Combine all the ingredients together except the
~ 1/4 finely chopped onion lemon juice. Add the lemon juice just as you are
~ 1/2 finely chopped tomato about to eat.
~ Juice of half a lemon
~ 1 tsp chaat masala
~ salt to taste
Makes 1 serving
B O X F IT
LETTUCE WRAP (VEG)
~ 1/2 cucumber, cut into thin slices 1. Mix the soya sauce, ginger and PB together and
~ 1/2 tomato, cut into thin slices marinate the tofu or paneer in it. Keep aside.
~ 8 big iceberg or green lettuce leaves 2. Put the sushi mat or parchment paper on the
~ 1/4 avocado, sliced (optional) chopping board and place 4 of the salad leaves
~ 50 gms tofu or paneer, grated on top of each other to make a small tortilla or
~ 1.5 tbsps soya sauce roti.
~ 1 tsp peanut butter 3. Place half the cucumber, tomato and grated
~ 1 tsp grated ginger tofu on top of each other in the centre of the
~ 1 tsp sesame seeds lettuce base. Sprinkle the sesame seeds on top.
~ 1 parchment paper or sushi rolling mat (not 4. Carefully start rolling from the bottom, keeping
necessary) 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.
5. Make 2 of these as they will be small. 2 rolls is 1
Makes 1 serving serving.
B O X F IT
LETTUCE WRAP (NON VEG)
~ 1/2 cucumber, cut into thin slices 1. Put the sushi mat or parchment paper on the
~ 1/2 tomato, cut into thin slices chopping board and place 4 of the salad leaves
~ 8 big iceberg or green lettuce leaves on top of each other to make a small tortilla or
~ 1/2 avocado, sliced (optional) roti.
~ 4 slices ham or any other cold cut OR 40 gms 2. Place half the cucumber, tomato and protein of
canned tuna your choice on top of each other in the centre
~ 1 tbsp fat-free mustard sauce of the lettuce base. Add the mustard sauce.
~ 1 parchment paper or sushi rolling mat (not 3. Carefully start rolling from the bottom, keeping
necessary) 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.
Makes 1 serving 4. Make 2 of these as they will be small. 2 rolls is 1
serving.
B O X F IT
ZUCCHINI BOATS (NV)
~ 1 large zucchini cut lengthwise to make two equal 1. Once you've sliced your zucchini perfectly,
halves scoop the inside using a spoon to make it
~ 1/2 onion, chopped hollow. You can also use a pairing knife to cut
~ 50 gms minced chicken or chicken chunks (you can the desired shape and then scoop out the pulp
alternatively use lean beef or mutton) with a spoon.
~ salt, oregano and chilli flakes for seasoning 2. Finely chop the pulp and keep it aside. Heat a
~ 1 tomato, pureed pan and cook the onions until translucent. Add
~ salt to taste meat of your choice, followed by the zucchini
~ 1 tsp olive oil and tomato puree. Cook until the meat is 80%
~ 10 gms grated cheese cooked.
3. Season the mixture with herbs, salt and pepper
and stuff the filling into the boats. If you have
Makes 1 serving extra filling left you can put it into a glass dish
and bake it alongside. Grate the cheese on top.
4. 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.
5. Garnish with any fresh herb of your choice and
eat straight out of the oven!
B O X F IT
SALMON FILET WITH ASPARAGUS
~ 100 gms salmon filet (use any other fish like 1. Heat 1/2 tbsp oil in a flat pan. If you're using
snapper, tilapia or sole if you cannot get salmon) asparagus then make sure to peel the bottom
~ 1 tbsp olive oil end with a carrot peeler. Once the pan starts
~ 50 gms asparagus (5-6 sticks) or 50 gms snow peas flaming, cook the asparagus/snow peas or
(you can use french beans in case you can't get beans on high heat for 1-2 mins until it gets
either) some colour. Season with salt. Keep aside on a
~ salt and pepper to taste plate.
~ 1/2 lemon 2. In the same pan heat the remaining oil and add
~ 2 cloves garlic, finely chopped the garlic on low flame. Turn to full flame and
~ 1 tbsp fresh herb like rosemary, thyme or fennel 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
Makes 1 serving top of the greens. Garnish with fresh herbs and
eat hot.
B O X F IT
STRAWBERRY SHAKE
~ 1.5 scoops or 30 gms protein powder 1. Blend everything in a mixie really really well and
~ 200 gms fresh or frozen strawberries enjoy!
~ 2/3 cup or 100 ml unsweetened almond milk
~ 3 cubes of ice
Makes 1 serving
B O X F IT
BEETROOT JUICE
~ 1/2 grated beetroot 1. Add everything to a high-speed blender and

~ 1 cucumber blend until smooth.
~ 1/2 tsp moringa or spirulina
~ 10 gm protein powder (omit if not consuming)
~ 200 ml coconut water or water
~ Ice cubes
Makes 1 serving
B O X F IT
SHAKSHUKA
~ 50 gms peas 1. Heat oil and pan-fry the garlic. Add the peas and
~ 30 gms rajma, soaked overnight and boiled spinach and cook till the leaves wilt. Add the
~ 100 gms spinach, washed and rajma and season with salt, chilli flakes and
~ 2 whole eggs dried herbs.
~ 1 tsp olive oil 2. Mix well and make 2 holes, crack one egg in
~ salt to taste each hole. Cover with a lid until the eggs cook.
~ chilli flakes Season with a fresh herb like basil and enjoy.
~ 2 garlic cloves
~ 1 tsp dried herbs of your choice
Makes 2 servings
B O X F IT
FRIED EGG
~ 2 eggs (1 whole + 1 white) 1. Heat oil in a pan on a low-medium flame. Crack

~ 1/2 tsp ghee or olive oil 1 whole egg and in white in a bowl together.
2. When the pan heats up, add the egg and fry for
2-3 minutes until cooked. You can either have it
MAKES 1 SERVING 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
~ 1/2 apple or pear, cut into cubes 1. Combine all the fruit, season according to your
~ 2 tbsp anaar taste and enjoy
~ 1 handful berries (cherries/ jamun/ blackberry/
blueberry)
~ 1 tsp chaat masala or kala namak
~ Few springs of mint leaves (optional)
Makes 1 serving
B O X F IT
VEGETABLE SOUP
~ 70 gms raw vegetables (carrot, beans, baby corn) 1. Heat oil in a pan, add the ginger-garlic paste,
~ 1 tsp ginger garlic paste and cook for 30 secs.
~ Salt to taste 2. Add the vegetables and saute slightly.
~ 200 ml water 3. Add the water and let it come to a boil, then
~ 1 vegetable stock tikki add the stock cube and make sure it dissolves
~ 1 tsp olive oil well.
4. Season with salt or soya sauce and garnish with
Makes 1 serving (300 gms) lemon and fresh herbs of your choice.
B O X F IT
STEWED FRUIT
~ 1 small apple or pear (100 gms, use half 1. Cut the fruit into small pieces.
the fruit if it is big) 2. Heat ghee in a saucepan and add the fruit,
followed by the almond milk or water. Turn to a
~ 1 tsp ghee low flame.
~ 20 ml (a splash) of almond milk or water 3. Add the herbs (cinnamon and cardamom) and
~ 1 pinch cinnamon powder or 1 small let it cook on low flame for 5-7 minutes until the
cinnamon stick fruit turns soft, but not mushy. You can add
~ 1 pinch elaichi powder or 1 green some extra liquid but it should fully evaporate.
4. Put the fruit into a bowl, garnish with honey and
cardamom pod, crushed dry fruits, say a prayer and enjoy!
~ 1 tsp honey
~ 1 tbsp (10 gms) dried fruit (coconut,
almonds, cashews, walnuts, seeds)
Makes 1 serving
B O X F IT
TANDOORI BROCCOLI
~ 100 gms broccoli 1. Put the water to boil in a saucepan, add 1 tsp of
~ 200 gms water salt to the water.
~ 15 gms or 1 tbsp cream cheese 2. Cut the broccoli into florets, a good size for a
~ salt and pepper to taste tikka.
3. Once the water comes to a boil, blanch the
Makes 1 serving broccoli in the water for 3-4 minutes. Take it out
and run it through cold water to stop the
cooking.
4. Marinate the broccoli with salt, pepper, and
cream cheese. You can add garlic powder, red
chilli powder or chaat masala according to your
taste.
5. 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
~ 1 tbsp pumpkin seeds 1. Mix them and keep them in a container or buy
~ 1 tsp sesame seeds packaged mixed seeds. You can just mix 3 of
~ 1 tsp flax seeds them as well.
~ 1 tsp chia seeds
~ 1 tsp sunflower seeds
~ 1 tsp melon seeds
1 serving is a total of 2 tbsps
B O X F IT
BLACK & BLUEBERRY SMOOTHIE
~ ½ cups blackberries 1. Place all ingredients into a blender.

~ ½ cups blueberries 2. Blend until smooth and foamy.
~ ¼ cup plain Greek yogurt 3. Serve immediately
~ ¼ cup plant-based milk
~ ¼ teaspoon vanilla extract
~ ½ cups ice
Makes 1 serving
B O X F IT
MATCHA GREEN TEA CHIA PUDDING
~ 1 cup almond milk 1. Mix together almond milk, honey, matcha, and
~ 3 tbsp chia seeds salt until well combined. In a bowl, pour in chia
~ 2 tbsp honey seeds then the matcha almond milk mixture.
~ 1/4 tbsp matcha green tea mix Stir to coat chia seeds with the liquid.
Refrigerate.
Makes 1 serving 2. 10 minutes later, stir again well. Keep in
refrigerator for at least 2 hours or overnight.
3. Dust the top with a little matcha before serving.
B O X F IT
KETO BLACKBERRY CHIA PUDDING
~ 1/4 cup coconut milk 1. Blend coconut milk, water, and blackberries,
~ 2 tbsp water reserving a few raspberries for topping.
~ 1/4 blackberries 2. Mix the chia seeds, blackberry, and milk.
~ 1 1/2 chia seeds 3. Let it sit for at least 25-30 minutes to overnight
~ 1/2 tsp vanilla extract in the fridge before serving.
Makes 1 serving
B O X F IT
SAUTEED EGGPLANT
~ 1/4 cup Eggplant, cubes 1. Peel eggplant and cut into half-inch dice.
~ 1tbsp olive oil 2. Coat large skillet with olive oil over medium-
~ 1 clove garlic high heat. Sauté eggplant cubes for 4-5 minutes,
~ salt to taste until tender.
3. Add minced garlic and toss for a couple of
Makes 1 serving minutes. Remove from heat.
4. Salt to taste.
5. Can be served hot or cold; enjoy!
B O X F IT
KETO UPMA
~ 1/2 Cauliflower 1. Cut cauliflower and blend them in a grinder and

~ 1/2 tbsp Green Chillies form a coarse consistency.
~ 1/2 tbsp Ginger 2. Then in a pan add some oil, curry leaves,
~ 1 tbsp Oil mustard seeds, green chillies and ginger.
~ 2-3 Curry Leaves 3. Mix these and then add the blended
~ 1/4 tbsp Mustard Seeds cauliflower, cook on low flame and throw in the
~ 1/4 tbsp Red chilli powder spices.
~ 1/4 tbsp Pepper 4. Serve it in a bowl and top it with some peanuts.
B O X F IT
FIGS OAT MILKSHAKE
~ 2 tbsp Oats 1. Soak the figs in hot water for 15mins. This helps
~ 4 Figs the figs to blend easily.
~ 1 cup Milk 2. Soak the oats in the milk for 15 mins.
~ 1tsp Sugar - 1 tsp (optional) 3. Chop the figs into small pieces and add quarter
cup of milk, oats and honey in a blender.
Makes 1 serving 4. Blend till well combined. Pour into a glass and
then stir the rest of the milk.
5. Serve chilled.
B O X F IT
BUDDHA BOWL
~ 1/4 cup uncooked quinoa 1. Make the sauce by combining all the ingredients
~ 1 small broccoli head cut into florets or bok choy in a small mixie jar or use a hand-blended.
~ 1 small carrot peeled and cut into small chunks Slowly add the 2 oils and emulsify well.
~ 1/4 avocado cut into cubes or handful of salad 2. Boil the eggs for 8-10 mins.
leaves 3. Rinse and boil the quinoa in double the amount
~ 1 boiled egg of water with a pinch of salt. Once it has cooked
~ 2 cloves garlic, chopped for about 15 mins, strain and set aside. If you're
~ 1 tbsp olive oil using couscous, soak in boiling water for 10
~ 1-inch ginger, chopped minutes with a lid on and it should be cooked.
4. In a pan heat the oil and saute the garlic for
SAUCE: about 2 mins on low flame. Add the broccoli
~ 1/4 tbsp peanut butter and cook for 4 mins. If you're using bok choy
~ 2 tbsps soy sauce then saute the stem first for 3 mins then add
~ 1 tbsp honey the leaves for another 2 min. Add the carrots to
~ 1/2 cup water the same pan and cook till tender.
~ 1 tsp sesame oil 5. To assemble the buddha bowl, place your
~ 2 tbsps olive oil choice of grain in the centre. Slowly build it by
adding vegetables, avocado and then the
seasoned egg. Dress the bowl with the sauce,
Makes 1 serving sprinkle sesame seeds on top and enjoy!
B O X F IT
THAI PAPAYA SALAD
~ 1/2 cup grated raw papaya 1. Combine the ingredients under 'dressing'.
~ 1/2 cup grated carrot 2. Mix the grated carrot, raw papaya and the
~ 1/2 cup raw sprouts (optional) dressing. Garnish with peanuts and coriander.
~ handful of fresh coriander
~ handful of crushed peanuts
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
~ 1 large bell peppers (any colour), top cut off and 1. Pre-heat oven to 350 degrees F (180 *C).
seeds removed 2. In a large skillet, heat oil over medium heat, add
~ 1 tsp olive oil garlic and cook for a minute, then add the onion
~ 1/2 medium onion, diced and cook till translucent. Add the meat. Then
~ 2 cloves garlic, minced add the tomato puree and cook on medium-low
~ 1 tomatoes, pureed flame till the colour changes, about 8 minutes.
~ 100 gms ground chicken 3. Season the filling with oregano, basil, red
~ 1 teaspoon dried oregano pepper flakes, parsley, salt and pepper and cook
~ handful fresh basil for 2 minutes or so. Remove from heat.
~ generous pinch red pepper flakes 4. Cut the bell pepper in half and fill each bell
~ salt & pepper, to taste pepper and make sure to pack it well. Sprinkle
~ 1 tbsp grated low-fat cheese or cottage cheese cheese or paneer evenly on top of the peppers.
5. Bake for 5-10 minutes until the cheese melts
Makes 1 serving and turns golden brown (remember, the inside
stuffing is cooked).
6. Once done, let cool a few minutes and serve
with a sprinkle of fresh basil.
B O X F IT
CAULIFLOWER BIRYANI
~ 500 grams Cauliflower (Riced) 1. Pour some ghee into a kadhai.

~ 2 tbsp Ghee 2. Add all the powdered spices, followed by the
~ 1 tbsp Handful of fresh mint leaves ginger garlic paste. Add the cauli-rice and cook
~ 1/2 tbsp turmeric for 5-8 minutes. Season with salt and lemon.
~ 1/2 tbsp Red Chilli Powder 3. Top with the fried onions, saffron soaked in
~ 1/2 tbsp Coriander Powder warm water, fresh mint and coriander and
~ 1/2 tbsp Garam Masala kewra.
~ 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)
Makes 2 servings
B O X F IT
EGGPLANT AND CHICKPEA STEW
~ Olive oil, 1 tsp 1. Add olive oil in a large non-stick saucepan over
~ Onion, chopped, 1/2 medium heat.
~ Garlic cloves crushed, 2 2. Add the onion, crush garlic, cumin and
~ Large eggplant, 1 coriander and cook until the onion is soft and
~ Chickpeas, soaked and boiled, 450 grams translucent, stirring occasionally.
~ Pure of 4 tomatoes, 200 grams 3. Add the cubed eggplant, crushed tomatoes and
~ Vegetable Stock or water, 250 ml chickpeas along with the vegetable stock.
~ Quinoa uncooked, 170 grams 4. Allow to simmer over a medium-low heat,
~ cummin powder, 1 tsp covered for 15-20 minutes or until the eggplant
~ cinnamon powder, 1/2 tsp is tender.
~ coriander powder, 1/2 tsp 5. Uncover the stew and stir. If the stew appears
~ salt and pepper, to taste 'soupy' then remove the lid and allow the liquid
~ fresh coriander springs to garnish to reduce, season with salt and pepper.
6. Place dry couscous in a heatproof bowl along
with 500ml (2 cups) of boiling water. Cover with
Makes 1 serving
a lid and allow to sit for five minutes.
7. 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
~ 1/2 cup foxtail millet, bajra or daliya 1. Dry roast the mustard and cumin seeds in a pan,
~ 1/2 cup peas or beans followed by the ginger. Add the curry leaves and
~ 1/2 cup carrot, chopped then the vegetables.
~ 1 tbsp freshly chopped coriander 2. Cook for 1 minute and then add 2 cups water
~ 1 tsp mustard seeds and the millet. Boil for about 10-15 minutes or
~ 1 tsp cumin seeds until the grains are cooked.
~ 1-inch garlic, grated 3. Cook till the water evaporated. Switch off the
~ handful of fresh curry leaves flame and season with lemon juice and salt.
~ salt to taste Garnish with fresh coriander.
Juice of 1/2 lemon
Makes 1 serving
B O X F IT
MOONG DAAL AND SPINACH IDLI
~ 1/8 cup split yellow moong daal, soaked for 3 1. Combine the spinach, moong daal and green
hours and drained chilli and blend to form a paste without using
~ 1/4 cup boiled and roughly chopped spinach or any water.
amaranth leaves 2. Pour into a bowl and mix in the curd and salt.
~ 1 small green chilli Combine well.
~ 1 tsp dahi or low-fat curd 3. Just as you're about to make the idlis, add the
~ 1/2 tsp salt eno salt and pour 1 tsp of water over it. Once it
~ olive oil for greasing bubbles, mix it gently with the batter.
~ pinch or 1/8 tsp eno salt 4. 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
~ 60g Oats 1. Preheat oven to 200 degrees C.

~ 1 tsp stevia 2. Combine dry ingredients, then add wet and
~ 1 banana (mashed) poor into a greased.
~ 60ml almond milk 3. Ramekin (or any oven safe bowl).
~ pinch of sea salt 4. Bake for 20 minutes or until firm.
~ 10g of nut butter (peanut, almost, or cashew) 5. Once firm set oven to grill and grill for 3 more
melted - ensure the butter is WITHOUT any added minutes or until crispy on top!
sugars
Makes 1 serving
B O X F IT
BAKED BEANS WITH VEGETABLES
~ 1/2 cup or 150 gms overnight soaked and boiled 1. Heat oil in a pan, cook the garlic until fragrant.
kidney beans Add the onions and cook until translucent. Add
~ 2 tomatoes, pureed (100 gms) the chilli if using, followed by the tomato puree.
~ 2 garlic cloves Cook for about 5 minutes and then add the
~ 1/2 onion, diced vegetables (except iceberg). Cook on low flame
~ handful of fresh basil for 1-2 mins.
~ pinch of chilli flakes or 1/2 green chilli chopped 2. Add the drained kidney beans to the pan along
(optional) with the water if required. Season with salt and
~ 1 tsp dried or fresh oregano pepper, fresh herbs and basil and enjoy!
~ 1 cup chopped vegetables of your choice (broccoli/ 3. If you're using iceberg lettuce then scoop a heap
spinach/ beans/ peas/ iceberg lettuce) full of the baked beans into each lettuce cup
~ 1/2 tsp olive oil and enjoy!
~ salt and pepper to taste
Makes 1 serving
B O X F IT
KALE CHICKEN SALAD
~ 1/2 cup chickpeas, soaked overnight and boiled 1. Strain the chickpeas and place them on a towel
~ 2 tbsps pomegranate on a tray and leave to dry for 30 mins or more
~ 1/2 cucumber, cut into cubes under a fan or outside. Preheat the oven to
~ 8 stems kale, broken into bite-sized pieces 180*C.
~ 1/4 iceberg lettuce or any other salad leaf 2. If the chickpeas are a little wet, never mind.
~ 3 walnuts, broken Place them on a baking tray and bake for 20
~ 1 tsp sesame seeds mins until they're crisp on the outside but still
~ 1 tsp sunflower or pumpkin seeds soft. (You can use leftover roasted chickpeas if
~ 50 gms cooked chicken breast, cut into bite-size you have any left).
pieces 3. 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
~ 1 small sweet potato, washed 1. Preheat your oven to 200*C and bake the sweet
~ 1/4 ripe avocado potato for 40-45 mins. Alternatively, boil the
~ 1/3 cup red kidney beans (soaked overnight and sweet potato in a pressure cooker for 3 whistles
boiled) (optional) or until tender.
~ 1/2 small onion, chopped 2. Mash the avocado with a fork, add the onion,
~ 1 tsp coriander powder coriander powder, lemon juice, salt, fresh
~ juice of 1 lemon coriander and kidney beans if using.
~ 1 tsp salt 3. Peel the sweet potato and slice it in half. If the
~ fresh coriander, chopped sweet potato is big then only consume half.
4. 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
~ 2 egg whites 1. Add water to the atta and make a dough, roll 1
~ 1/2 onion, cut into strips thickish roti and cook on a flat tawa. Add 1/2
~ 1/2 green capsicum, cut into strips tbsp of ghee between both sides to make it
~ 1/2 carrot, grated crispy.
~ 1/4 cup whole wheat atta or any other whole atta 2. Beat the egg whites in a bowl, add the green
of your choice chilli and season with salt and pepper. Once the
~ 1/2 tbsp ghee roti is half done pour the egg mixture on one
~ fresh coriander side to make the egg roll.
~ 1 green chilli 3. Flip the parantha to cook the egg, once it's done
~ salt and pepper to taste put it on a plate, egg facing up. Place the onion,
capsicum, carrot and fresh coriander in the
centre and make a roll.
Makes 1 serving = 1 roll 4. Enjoy with hari chutney!
B O X F IT
BAKED ALMOND CRUSTED FISH WITH SPINACH
~ 100 gms fish filet (sole/ halibut) 1. Preheat the oven to 180*C.
~ 1/4 cup almond or 1 handful 2. Place the almonds, salt and pepper and dried
~ 1 tsp dried herb of your choice herbs in a small blender. Slightly pulse it to
~ 1 tbsp dijon mustard create a crumb. (you can alternatively use
~ Juice of 1 lemon almond flour).
~ 1 tsp olive oil 3. Lightly season the fish filet with salt and pepper.
~ salt and pepper to taste Coat the top with mustard and press the
~ 200 gms spinach or amaranth leaves, washed almond mixture on top of the mustard.
4. Slightly grease your baking tray and add the fish
on top. Bake for 7-9 minutes, depending on the
Makes 1 serving thickness of the filet.
5. 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.
6. 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
~ 1/2 onion, cut into thin slices 1. Make the dough using whole wheat atta or oats
~ 2 garlic cloves, grated or 2 inches ginger atta, cling film it, and set it aside.
~ 1/4 cabbage, shredded 2. Heat oil in a pan and cook the garlic, followed
~ 1/2 carrot, grated by the onions. Add all the vegetables and cook
~ 1/2 green capsicum, cut into slices until succulent (they should still have a bite).
~ 1/4 cup whole wheat atta or oats atta (if gluten- Season with salt and pepper and set aside.
free) 3. Roll out the rotis and make them on the stove
~ 1/2 tbsp mustard oil or ghee 4. Blend all the ingredients of the sauce together.
~ salt and pepper to taste You can alternatively use a homemade green
~ handful of fresh coriander leaves chutney.
5. To assemble, add a dollop of sauce to the roti
SAUCE (You can alternatively use homemade green and spread well. Add the vegetable filling in the
chutney or coconut chutney) centre and add fresh coriander on top. Carefully
~ 2 small tomatoes, pureed roll, folding in the bottom to secure the
~ 2 garlic cloves stuffing. Enjoy with sauce or green chutney.
~ 1 tbsp soya sauce or 1 tsp salt
Makes 1 Serving = 1-2 rolls
B O X F IT
FRITTATA
~ 1 tsp olive oil 1. Heat oil in a flat pan, add the bell peppers and
~ 1/2 red pepper cut into thin slices cook for 1 minute. Add the tomato and spinach
~ 1 small tomato chopped and mix well until the leaves have wilted. Add
~ 50 gms or 1 cup chopped spinach or kale the beaten egg on top and stir, add the
~ 2 egg whites crumbled cheese on top.
~ 1 tsp crumbled feta or any other cheese of your 2. Cook with a lid on top for 3-4 minutes or you
choice can cook it under the grill for 3-4 minutes.
~ fresh coriander for garnishing Garnish with fresh herbs and enjoy!
Makes 1 serving
B O X F IT
HOMEMADE GRANOLA
~ 2 cups rolled or broken oats 1. Pre-heat the oven to 180* C.

~ 1/2 cup almonds, roughly chopped 2. Combine the oats, nuts and seeds and protein
~ 1/2 cup walnuts, roughly chopped powder in a big bowl. In a smaller bowl,
~ 1/2 cup pumpkin seeds combine the honey and cocoa powder and mix
~ 1/2 cup sunflower seeds well.
~ 3 tbsps flaxseeds 3. Pour the liquid into the dry mixture and
~ 3 tbsps chia seeds combine well, the mixture should be slightly
~ 2/3 cup honey or liquid date/palm sugar clumpy.
~ 7 tbsps cocoa powder (optional) 4. Transfer the mixture to 2 baking trays, spread
~ 50 gms protein powder or sattu powder out evenly in a thin layer. Bake for 20 mins, stir
the granola around and then bake for 15-20
mins more.
1 serving is 20 grams 5. 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
~ 1/2 cup leftover daal (any daal will do) 1. Combine all the ingredients except the oil and
~ 1 cup whole wheat atta knead into a smooth dough. If the dough is too
soft then add some more atta.
~ 1/2 tsp Red Chilli Powder 2. Cover the dough with cling film and keep aside
~ 1 tsp Salt for 15 mins.
~ 1/4 cup water 3. After the dough has rested, take out a bit and
~ 1 handful coriander leaves, finely make a lemon sized ball. Dust your kitchen top
chopped with flour and pat down the dough. Use a rolling
pin to make a circle, keep dusting flour and
~ 1/2 onion, finely chopped tuning it over as you go so that it doesn't stick.
~ 1 tsp ghee or olive oil 4. 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
1 serving is 1 parantha one side and then flip over and add the
remaining oil.
B O X F IT
QUINOA PULAO
~ 1/3 cup boiled quinoa 1. Heat oil in a pan, add the jeera powder and
~ 1 tsp mustard oil ginger garlic paste.
~ 1 tsp jeera powder 2. Add the onions and cook well on low flame for 5
~ 1 tbsp ginger garlic paste mins. Add the green chilli followed by the
~ ½ chopped onion vegetables.
~ 1 chopped green chili 3. Add the quinoa, season with salt and chili
~ 1 tsp salt powder.
~ 1 tsp red chili powder 4. Toss well, garnish with fresh coriander leaves
~ 1 cup raw vegetables of your choice (beans, sweet and serve.
potato, corn, peas)
Makes 1 serving
B O X F IT
BREAD UPMA
~ 6 slices bread (white / wholemeal) 1. Firstly, in a toaster or tawa toast the bread to
~ 3 tsp oil golden brown and crisp. further, cut the bread
~ ½ tsp mustard seeds / rai few curry leaves / kadi slices into cubes and keep aside. in a large kadai
patta heat oil. further add mustard seeds and curry
~ ½ medium sized onion (finely chopped) leaves. saute till the mustard seeds to splutter.
~ 1 green chilli (slit lengthwise) 2. Add onions, ginger paste and green chilli. sauté
~ ½ tsp ginger paste / adrak paste till onions sweat and turn translucent. now add
~ 2 medium sized tomatoes (finely chopped) tomatoes and saute well. saute till the tomatoes
~ ½ tsp turmeric / haldi turn soft and mushy.
~ 1 tsp kashmiri red chili pwoder / lal mirch powder 3. Add turmeric, chili powder, sugar and salt. saute
~ ½ tsp sugar for a minute on low flame till the spices are
~ salt to taste cooked well.
~ ½ small sized capsicum (finely chopped (colour of 4. Now add capsicum and continue to saute. Do
your choice)) not over cook and make sure to retain the
~ 2 tbsp water (if required) crunchiness of capsicum.
~ 3 tbsp coriander leaves (finely chopped) 5. Add 2 tbsp of water and mix the mixture well.
6. Further add toasted bread pieces and mix gently
without breaking the bread pieces. Also cover
Makes 2 servings 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
~ 50 gms crumbled paneer/cottage cheese 1. In a small mixing bowl take crumbled paneer,
(homemade paneer) add chilli powder and salt. Also, add ginger and
~ ½ tsp Kashmiri chili powder coriander leaves. Mix well and keep aside.
~ salt to taste 2. In a large mixing bowl, take rajgira flour add a
~ 1-inch ginger (grated) pinch of salt, add water and knead the dough
~ fistful coriander leaves (finely chopped) for for 5 minutes.
chapati/paratha dough: 3. Pinch a medium-sized ball dough, roll about 5
~ 1/3 cup rajgira flour/atta inches in diameter. place the prepared stuffing
~ salt to taste in the centre. Take the edge and start pleating
~ 1 tsp olive oil or ghee bringing it to the centre and press the pleats
~ water as required for kneading from the centre.
~ Rajgira atta for dusting 4. Sprinkle some flour and roll to a chapati size.
5. On a hot Tava place the rolled paratha and cook
both sides. also, add oil/ghee and press slightly.
Makes 1 serving Serve hot.
B O X F IT
BUCKWHEAT PUMPKIN CHILLA
~ 1/2 cup kuttu ka atta or buckwheat flour 1. Clean, wash and grate pumpkin and carrot.
~ ¼ cup grated pumpkin 2. In a mixing bowl add flour and vegetable,
~ ¼ cup grated carrot combine with water. Adjust salt as per your
~ ½ tsp roasted cumin powder taste.
~ 1 Green chilli chopped finely 3. Heat on medium flame and grease with some oil
~ A handful of green coriander leaves chopped finely or ghee.
~ 1+½+1/4 cup water (adjust consistency) 4. Pour 2 spoonfuls of batter on the pan and
~ Salt as per taste spread.
~ Oil for cooking 5. Apply oil on the top of the chilla and sides as
well. Let it cook for 30-40 seconds.
6. Flip it over to the other side and cook. It should
Makes 1 serving be golden brown after cooking.
B O X F IT
BUCKWHEAT RADISH CHILLA
~ 1/2 cup kuttu ka atta or buckwheat flour 1. Clean, wash and grated raddish and carrot.
~ 1/2 cup grated raddish 2. In a mixing bowl add flour and vegetable,
~ 2 tsp of olive oil 5. Apply oil on the top of the chilla and sides as
B O X F IT
GREEN PEAS PARATHA
Peas paste: 1. Take ½ cup peas in a blender

~ 30 gm green peas (boiled) 2. Add a handful of coriander, 1-inch ginger and 2
~ handful coriander green chillies.
~ 1-inch ginger 3. Blend to smooth paste adding 2 tbsp water.
~ 2 green chilli 4. Prepare the dough by taking 2 cups of wheat
~ 2 tbsp water flour in a large mixing bowl.
5. Add 1/2 tsp cumin, salt and 1 tsp oil.
Other ingredients: 6. Mix well making sure all the spices are
~ 1/2 cup wheat flour/atta combined well.
~ 1/2 tsp cumin/jeera 7. Add in prepare peas paste and knead the
~ 1/2 tsp salt dough.
~ 2 tsp oil 8. Further pinch a ball sized dough, roll and flatten
~ 1/4 cup water it. also, dust with some wheat flour.
~ 1 tsp oil for roasting 9. Further, roll it in a thin circle like chapati or
paratha.
Makes 1 serving 10. Now cook the peas paratha on hot Tawa adding
oil/ghee and serve hot.
B O X F IT
OATS IDLI
~ 50g cup oats (rolled oats) 1. In a Tawa dry roast oats on low flame until it turns
~ 2 tsp oil crisp cool the roasted oats completely and blends to
~ 1 tsp mustard a fine powder. keep aside.
~ ½ tsp urad dal 2. In a large kadhai heat tsp oil and splutter mustard,
~ 1 tsp chana dal urad dal, chana dal, cumin, and few curry leaves.
~ ½ tsp cumin/jeera few curry leaves also, add ginger paste and chilli. saute slightly.
~ ½ tsp ginger paste 3. Add carrot and turmeric and saute for 2 minutes.
~ 2 chilies (finely chopped) now add Rava and roast on low flame until it turns
~ 1 carrot (grated) aromatic. add powdered oats and mix well.
~ ¼ tsp turmeric 4. Transfer the mixture and allow it to cool completely.
~ 25g cup Rava / semolina / suji (coarse) 5. Add in curd and water. as a vegan option, skip curd
~ 30g or 2-3 tbsp cup curd/yogurt and add a tsp of lemon juice. mix well making sure
~ 1/2 cup water there are no lumps.
~ 2 tbsp coriander (finely chopped) 6. 6. further add coriander, salt, and cup water. mix
~ ¾ tsp salt well making sure to form an idli batter consistency.
~ 5 cashews (halves) Rest for 20 minutes or until the Rava absorbs water
~ ½ tsp Eno fruit salt mix well and add water as required, to form an idli
batter consistency batter.
7. Grease the idli plate with oil and place cashews in the
Makes 1 serving center. just before steaming add an Eno (fruit salt)
and mix well till it turns frothy. alternatively, add a
pinch of baking soda
8. 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
~ 15-20g whole Wheat grains OR Oats (Omit wheat 1. Heat oil in a pressure cooker and crackle
if suffering from PCOS and HYPOTHYROIDISM) mustard seeds. Add urad dal, chana dal, and red
~ 20g whole Moong (Sprouts) chilies and fry until they turn slightly red in
~ 1/4 cup Green peas, dried color.
~ 1/2 Onion, sliced 2. Add sliced onions, garlic cloves, green chilies,
~ 2-3 Garlic cloves and curry leaves and fry until the onions turn
~ 1/2 Carrot, diced into small cubes translucent.
~ 5-10 French beans, cut into small pieces 3. Now add the chopped vegetables- carrots,
~ 1-2 Green chillies, slit beans, and potato and green peas fry for 2
~ 1/2 tsp Turmeric powder mins. Add the sprouts and oats - Oats, whole
~ a sprig of Curry leaves moong, and fry for 4-5 mins. Add enough salt,
~ 1 tbsp Coriander leaves, chopped turmeric powder, and 1 cups water and
~ juice of 1 lemon pressure cook for 6-7 whistles and simmer it for
~ 1/2 tbsp Chana dal 7-8 mins and switch off the flame.
~ 1tbsp Urad dal 4. Once the pressure drops add chopped coriander
~ 1/4 tsp Mustard seeds leaves and lemon juice and mix well. Serve it
~ 1 tbsp Oil hot.
~ Salt to taste
Makes 1 serving
B O X F IT
TOFU IN LEMON GARLIC SAUCE
~ Tofu 100 grams 1. Heat olive oil in a non-stick pan. Add garlic and
~ Garlic finely chopped 1 tsp ginger and sauté till garlic is browned.
~ Lemon juice 1 teaspoon 2. Cut tofu into small cubes and add to the pan.
~ Olive oil 1 tsp Add salt and mix and cook on high heat till the
~ Ginger finely chopped 1 tsp cottage cheese is lightly browned. Add red chilli
~ Salt to taste powder, black pepper powder, honey, lemon
~ ½ tsp Red chilli powder juice and cook on high heat for 4-5 minutes.
~ Black pepper powder 1/2 teaspoon 3. Finely chop the parsley and add to the pan.
~ Honey 1 tsp Simmer for a minute. Transfer into a serving
~ Fresh parsley springs bowl, garnish with parsley sprig and serve
immediately.
Makes 1 serving
B O X F IT
THAI CURRY (VEG)
~ 4 tbsps real Thai curry paste (red, green or yellow) 1. Heat the oil in a pan, add the Thai curry paste
~ 150 ml of homemade coconut milk and cook on low flame for about 1 minute,
~ 2 cups chopped vegetables of your choice stirring continuously so that it doesn’t stick.
(mushroom, baby corn, beans etc.) Smash the lemongrass with some weight and
~ 1 tbsp olive oil add it to the pot along with the lime leaves.
~ 100 gms cubed tofu (optional) 2. Put the tofu in the pan and coat with the paste.
~ 1 stick lemongrass Add the vegetables, they will release their water
~ 3-4 kaffir lime leaves 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.
Makes 2 servings 3. Season with fresh basil and salt or fish sauce to
taste.
B O X F IT
EGG WHITE OMELETTE
~ 6 Egg whites 1. Beat the egg whites in a bowl really well until
~ 1/2 chopped onion fluffy. Heat a pan to medium heat. Add the
~ 1/2 chopped tomato onion a cook until translucent. Add the tomato
~ 20 gms spinach or any other green vegetable, and then the greens, cook until spinach has
chopped wilted.
~ 1/2 tbsp olive oil 2. 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
1 serving is 2 egg whites over or fold into half. Use Sriracha sauce or
mustard for added flavour.
B O X F IT
ASH GOURD (SAFED PETHA) JUICE
~ 100 gms peeled and chopped ash gourd 1. Blend the ash gourd with coconut water in a
~ 200 ml coconut water or water mixie.
2. 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
~ 100-150g spiralised zucchini or grain free noodles 1. In a shallow pan spray some cooking oil, add the
~ 2-3 tomatoes pureed chopped garlic and saute until golden brown.
~ Handful of fresh basil Then add the tomato puree and cook on low
~ Salt to taste flame for 5 minutes.
~ 4 garlic cloves 2. Season the puree with salt, oregano and basil
~ Oregano then add the tofu.
~ 42g extra firm tofu cut into cubes (can omit) 3. Lastly add the spiralised zucchini and mix well.
~ 1/2 serving veggies Garnish with fresh basil and a few chopped
~ Cooking spray walnuts and serve hot.
Makes 1 serving
B O X F IT
THAI CURRY NOODLE SOUP WITH VEGETABLES
~ 2 tablespoons olive oil 1. Take 100 gms of rice noodles and soak them in
~ 4 cloves garlic, minced water for 30 mins before you start your prep.
~ 2 tablespoons fresh ginger, minced 2. Heat a large stockpot to medium-high heat.
~ 2 tablespoons red curry paste Sauté the garlic and ginger in the oil for 1-2
~ 2 cups vegetable stock or broth minutes. Smash the lemongrass and add it along
~ 2 cups light coconut milk with the red curry paste and stir continuously
~ 100 gms flat rice noodles for another 1-2 minutes on low flame.
~ Lemongrass
3. Add the vegetable stock or broth and stir
~ 1 cup bean sprouts
thoroughly, scraping up any bits stuck to the
~ 1/2 cup button mushrooms, sliced
bottom of the pot. Bring to a boil.
~ Thinly sliced fresh red chili peppers (optional)
4. Add the vegetables of your choice at this time,
~ Thinly sliced bell pepper (optional)
followed by the noodles. Reduce heat to low,
~ 100 gms tofu cut into cubes (optional)
cover, and simmer for about 10-15 minutes.
GARNISH 5. Add the coconut milk at this stage as it doesn't
~ 1-2 limes cut up into wedges need to be cooked. Taste the broth and season
~ Sliced spring onions or scallions to preference with salt and/or a dash of soy
~ Fresh cilantro sauce or fish sauce if needed.
~ Fresh basil 6. Squeeze a couple of wedges of lime into the
~ Peanuts 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
~ 2 tbsp red curry paste or tom kha paste 1. Heat the oil in a large soup pot over medium
~ 1 tbsp olive oil high heat. Add the curry paste on low flame and
~ 100 ml coconut milk cook for 2 minutes. Add the tofu or paneer and
~ 1 1/2 cup vegetable broth cook till it's coated with the curry paste for
~ 1 tbsp soy sauce (or coconut amino if soy about 1-2 minutes.
intolerant) 2. Add the stock once it starts to stick to the pan.
~ Fish sauce to taste Bring to a boil and add the base of the bok choy,
~ 2 cups vegetable mix (cabbage, mushroom, bok after 2 minutes add the rest of the vegetables
choy {wash and separate the stem and leaf}) and let the cook for 5 minutes.
~ 200 gms tofu or paneer cut into cubes 3. Add the coconut milk, remove from heat and
~ 1/2 lime, juiced add lime juice. Taste and add more lime juice,
fish sauce, or salt if needed.
Makes 2 servings 4. Garnish with green onions or cilantro (dhaniya)
or even peanuts!
B O X F IT
VEG ZUCCHINI PESTO PASTA
~ 1 medium-large green zucchini 1. Use a spiral vegetable slicer or a vegetable

~ 1 tsp olive oil peeler to cut the zucchini lengthwise into thin
~ 1 tbsp chopped garlic long slices. Flatten the strips and cut into long
~ 2 tbsps chopped spring onions thin noodles. Keep aside.
~ Salt to taste 2. Place the basil, walnuts, cheese, garlic, pepper,
~ 1/2 avocado olive oil and 1/4 teaspoon salt in a small mixie
and blend until smooth. Add a little extra olive
PESTO oil if needed.
~ 2 cups packed fresh basil leaves- keep some aside 3. Heat 1 tablespoon oil in a pan over medium-
~ 1 cup roughly chopped spring onion (only green) high heat. Add the garlic, cook until fragrant,
~ 1/4 cup walnuts add the spring onions. Add in the zoodles and 2
~ 1/4 cup grated cheese (exclude if vegan) tbsps of pesto and salt to taste. Toss for about 2
~ 1/2 cup extra-virgin olive oil minutes and take off and garnish with fresh
~ 4 large clove garlic basil and avocado.
~ 1/2 teaspoon ground pepper
~ 1 tsp salt
(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
~ White fish fillet, 175 grams 1. Preheat the oven to 200-degree Celsius.
~ Olive oil, 1 tsp (alternatively grill on the pan). Whisk together
~ Lemon juice, 30 ml lemon juice, olive oil and fresh herbs in a small
~ Asparagus 2 spears (stems peeled) or 1/2 cup bowl.
beans/chawli 2. Place fish fillets on a baking tray lined with
~ Small broccoli, cut into florets baking paper and sprinkle with a small amount
~ Peas, fresh or frozen, 60 grams of salt and pepper, followed by the lemon and
~ Quinoa, uncooked, 60 grams herb mixture. Place the tray in the oven and
~ Water, 170 ml bake fish until it is cooked through and opaque.
~ Thyme to taste 3. Meanwhile, place quinoa and 160ml cup water
~ Oregano to taste in a saucepan over high heat and cover. Bring to
~ Salt to taste the boil and reduce heat to low. Simmer for 10
to 12 minutes or until liquid is absorbed.
4. Chop and wash the broccoli and asparagus. Put
Makes 2 servings 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.
5. 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
~ 2 tbsp red curry paste or tom kha paste 1. Heat the oil in a large soup pot over medium-
~ 1 tbsp olive oil high heat. Add the curry paste on low flame and
~ 100 ml coconut milk cook for 2 minutes. Add the chicken (if using
~ 1 1/2 cup chicken broth prawns add with the vegetables) and cook till
~ 1 tbsp soy sauce (use coconut amino is soy it's coated with the curry paste for about 1-2
intolerant) minutes.
~ Fish sauce to taste 2. Add the stock once it starts to stick to the pan.
~ 2 cups vegetable mix (cabbage, mushroom, bok Bring to a boil and add the base of the bok choy,
choy {wash and separate the stem and leaf}) after 2 minutes add the rest of the vegetables
~ 200 gms chicken breast (1 piece), chopped cut into (along with the prawns). Turn down and let
cubes or 200 gms prawns, deveined and cleaned simmer for 8-10 minutes.
~ 1/2 lime, juiced
3. Add the coconut milk, remove from heat and
~ You can add 50 gms of soba/egg or rice noodle if
add lime juice. Taste and add more lime juice,
your wish
fish sauce, or salt if needed.
4. Garnish with green onions or cilantro (dhaniya)
or even peanuts!
Makes 2 servings
B O X F IT
CHICKPEA AND CHICKPEA STEW
~ 1/2 red pepper 1. Add the oil and spices to a pan and cook for 1
~ 3 cloves garlic, minced minute. Then add the garlic and ginger and cook
~ 100 gms chicken, chunks for 2 minutes until golden. Add the chicken and
~ 1 tbsp peeled and minced fresh ginger coat in the spices for 2 minutes.
~ 1 tsp curry powder (optional) 2. Add the broth, then the quinoa and let it
~ 1 tsp ground cumin simmer for 15 minutes until the quinoa is
~ 1 tsp ground coriander cooked. Stir in the chickpeas, coconut milk and
~ 1 tsp cinnamon powder cilantro, turn off the heat.
~ 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
Makes 2 servings
B O X F IT
EGG DROP / PANEER VEGETABLE SOUP
~ 2 cups or 2 handfuls raw spinach or amaranth 3. Add stock, and salt/soy to a large stockpot.
leaves Bring to a boil, and add the chopped spinach,
~ 1/2 cup corn, fresh or frozen spring onion, and corn and let it cook in the
~ 1 green onion (only green part) broth.
~ 3 egg white 4. Whisk the eggs together in a small bowl. Stir the
~ 2 cups vegetable stock broth with a fork and slowly pour the eggs into
~ 1 tbsp soya or 1 tsp salt the soup, scramble well.
~ Few drops of sesame oil (2-3) 5. Garnish with the green of the spring onion and
sesame oil. Season to taste with salt and
Makes 1 serving pepper.
B O X F IT
CHILLI CARAMEL TOFU / PANEER STEAK WITH BURNT GARLIC BOK CHOY
VEGETABLE 1. Chop the bok choy, stem and leaf separate. Heat a
~ 1 bok choy bunch (can be replaced with broccoli or pan and add the oil followed by garlic, cook on low-
beans) medium flame for 1 minute. Once the garlic turns
~ 1 tbsp chopped garlic brown, add the stem of the bok choy and let it cook
~ 1/2 tbsp olive oil on low flame with the lid on for 2 mins. Remove the
~ 1/4 tsp chilli powder lid and add the leaves. Cook for another minute,
~ Salt to taste season with salt and then set aside.
~ Green onions 2. Mix all the ingredients under 'sauce' in a bowl, set
aside.
PROTEIN 3. Heat a pan on medium to high heat. Add the oil, pan-
~ 100 gms tofu block or paneer fry the tofu until the bottom turns slightly crispy and
~ 1 tsp olive oil brown. Repeat the same for the other side. Keep
protein aside.
SAUCE 4. Add the sauce mixture followed by the tofu. Lower
~ 3 tablespoons water the heat to simmer and continue to cook until the
~ 1/2 tablespoon honey caramel sauce reduces and becomes amber in colour.
~ 3 teaspoons apple cider vinegar Make sure you turn the protein a couple of times
~ Juice of 1 orange/kino during cooking.
~ 2 teaspoons toasted sesame oil 5. Garnish and enjoy with the side of bok choy.
~ 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
Makes 2 servings
B O X F IT
BUDDHA BOWL EGG
~ 1/4 cup uncooked couscous or quinoa 1. 1. Make the sauce by combining all the
~ 1 small broccoli head cut into florets or bok choy ingredients in a small mixie jar or use a hand-
~ 1 small carrot peeled and cut into small chunks blended. Slowly add the 2 oils and emulsify well.
~ 1/4 avocado cut into cubes or handful of salad 2. Boil the eggs for 8-10 mins.
leaves 3. Rinse and boil the quinoa in double the amount
~ 1 boiled egg of water with a pinch of salt. Once it has cooked
~ 2 cloves garlic, chopped for about 15 mins, strain and set aside. If you're
~ 1 tbsp olive oil using couscous, soak in boiling water for 10
~ 1 inch ginger, chopped minutes with a lid on and it should be cooked.
4. In a pan heat the oil and saute the garlic for
SAUCE about 2 mins on low flame. Add the broccoli
~ 1/4 tbsp peanut butter and cook for 4 mins. If you're using bok choy
~ 2 tbsps soy sauce then saute the stem first for 3 mins then add
~ 1 tbsp honey the leaves for another 2 min. Add the carrots to
~ 1/2 cup water the same pan and cook till tender.
~ 1 tsp sesame oil 5. To assemble the buddha bowl, place your
~ 2 tbsps olive oil choice of grain in the centre. Slowly build it by
adding vegetables, avocado and then the
Makes 1 serving seasoned egg. Dress the bowl with the sauce,
sprinkle sesame seeds on top and enjoy!
B O X F IT
KOHLRABI SABZI
~ Kohlrabi sabzi (ganth gobhi) 2 whole 1. Wash the vegetables. Separate the leaves from
~ 1/2 tsp hing the bulb, roughly chop them and keep aside.
~ 1 tbsp whole jeera Peel the outer covering of the bulb and cut into
~ 1 small green chilli (hari mirch)- chopped small, equal bite-size cubes.
~ 1-inch ginger, chopped 2. In a pan, heat oil and add the ginger, cook until
~ 1/2 tsp ghee golden. Then add the jeera and green chilli. Just
before adding the vegetable add the hing to the
pan.
Makes 2 servings 3. Mix the vegetable and let it cook on low-
medium 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
~ 150 gms gawar/ phalli/ beans, cut 1. Heat oil in a pan, add the ginger, and saute until
~ 1-inch ginger, grated fragrant. Followed by jeera powder, dhaniya
~ 1/2 tsp jeera powder powder, and haldi.
~ 1/2 tsp dhaniya powder 2. Add the beans to the pan and mix well. Cover
~ 1/2 tsp haldi powder with a lid and cook on low flame for 5-10 mins.
~ 1/2 tsp red chili powder (optional) Season with salt and mix well.
~ 1 tsp ghee or mustard oil
~ salt to taste
Makes 1 serving
B O X F IT
PETHA SABZI
~1/2 petha/kadu, chopped into small equal pieces 1. Heat a pan with oil and add panchporan and
~1 tbsp panchporan cook until fragrant. Then add the jeera powder,
~1/2 tsp hing followed by the jeera powder and then hing.
~1 tbsps jeera powder 2. Add the petha and toss. Cook it for almost 10
~2 green chillies, chopped minutes on medium- low flame.
~1 tsp haldi powder 3. Once it's soft add the amchoor and gud. Season
~1 tsp amchoor with salt and let it cook more with the lid
~salt to taste covered.
~1 tsp gud
~1 tbsps mustard oil
Makes 2 servings
B O X F IT
PROTEIN VEGAN BREAKFAST BURRITO
~ 50 gms extra-firm tofu (can use paneer also) or 1. In a large skillet, heat 1 tsp oil over medium
boiled chickpeas or kidney beans heat. Sauté garlic and onion for a few minutes
~ 1 tsp extra virgin olive oil over medium heat. Add in the peppers and
~ 3 garlic cloves mushrooms and sauté for 5 minutes, reducing
~ 1 diced sweet onion heat if necessary and stirring frequently so it
~ 1/2 cup sliced mushrooms doesn’t stick to the bottom.
~ 1/2 cup sliced bell peppers 2. Add the tofu, fresh herbs, lemon juice, and
~ 2 tbsp minced fresh parsley season with salt and pepper to taste. Cook for 1
~ 2 tbsp basil more minute.
~ 1-1.5 tbsp fresh lemon juice 3. Heat the wrap on a tava. To assemble first put
~ 1/4 cup hung curd the hung curd dip and place the mixture on top.
~ 3/4 tsp kosher salt (or to taste) + black pepper Add some more fresh herbs, wrap and enjoy!
~ 1 whole wheat tortilla wrap
Makes 1 serving
B O X F IT
MINCED MEAT CUTLETS
~ 100 gms minced chicken/mutton/ 1. Put the minced meat in a bowl. Combine all the
~ 1 tsp salt ingredients and mix well. Start making cutlets
~ 2 cloves garlic, chopped and keep aside on a plate. If the cutlets are not
~ 1-inch ginger, chopped keeping their shape then grind 2 slices of bread
~ 1/4 cup freshly chopped coriander to make bread crumbs, coat the cutlets in the
~ 1 tsp olive oil flaxseed powder and keep on a flat plate.
~ 1/2 cup flaxseed powder (2 tbsps faxseed ground 2. Heat a large flat pan and add the oil. Place the
in the mixie) cutlets on the pan and cook on low-medium
flame, for 5 minutes on each side or until it
Makes 1 serving + 4-5 cutlets turns golden brown.
B O X F IT
COTTAGE CHEESE IN LEMON GARLIC SAUCE
~ 100 gms minced chicken/mutton/ 1. Heat olive oil in a non-stick pan. Add garlic and
~ 1 tsp salt ginger and sauté till garlic is browned.
~ 2 cloves garlic, chopped 2. Cut cottage cheese into small cubes and add to
~ 1-inch ginger, chopped the pan. Add salt and mix and cook on high heat
~ 1/4 cup freshly chopped coriander till the cottage cheese is lightly browned. Add
~ 1 tsp olive oil red chilli powder, black pepper powder, honey,
~ 1/2 cup flaxseed powder (2 tbsps faxseed ground lemon juice and cook on high heat for 4-5
in the mixie) minutes.
3. Finely chop the parsley and add to the pan.
Makes 1 serving + 4-5 cutlets 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
~ 1/4 cup couscous/quinoa 1. Make the sauce by combining all the ingredients in a
~ 1 small broccoli head cut into florets or bok choy small mixie jar or use a hand blended. Slowly add the
~ 1 small carrot peeled and cut into small chunks 2 oils and emulsify well.
~ 1/4 avocado cut into cubes 2. Take a tbsp of the sauce, along with the chopped
~ 100 gms chicken or sole fish (1 breast/filet) ginger and marinate your choice of protein and keep
~ 2 cloves garlic, chopped aside.
~ 1 tbsp olive oil 3. Rinse and boil the quinoa in double the amount of
~ 1 inch ginger, chopped water with a pinch of salt. Once it has cooked for
about 15 mins, strain and set aside. If you're using
SAUCE couscous, soak in boiling water for 10 minutes with a
~ 1/4 tbsp peanut butter lid on and it should be cooked.
~ 2 tbsps soy sauce 4. In a pan heat the oil and saute the garlic for about 2
~ 1 tbsp honey mins on low flame. Add the broccoli and cook for 4
~ 1/2 cup water mins. If you're using bok choy then saute the stem
~ 1 tsp sesame oil first for 3 mins then add the leaves for another 2 min.
~ 2 tbsps olive oil Add the carrots to the same pan and cook till tender.
5. Heat oil and cook the marinated protein in a bit of oil.
Add more sauce to the pan if required. Keep aside
Makes 1 serving and cut into bite-size pieces.
6. 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
~ 1 eggplant 1. Smoke the eggplant directly on the stove on a

~ 2 tomatoes, pureed medium-high flame. Grill it evenly so that the
~ 1 onion, chopped skin turns black. (The more your smoke it, the
~ 1-inch ginger, chopped better it will taste). Then, put it in a bowl of
~ 1 green chili, seeds removed and chopped water or under running water, remove the skin.
~ 1 tsp mustard oil 2. Heat oil in a pan, add the ginger, and saute until
~ Fresh coriander for garnishing fragrant. Add the onions and cook on low flame
~ salt as per taste until translucent. Pour the tomato puree into
the pan and cook until it turns brown and leaves
Makes 2 servings oil, then add the green chili.
3. 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
~ 100 gms tofu 1. In a skillet over medium heat, sauté onion and
~ 1 cup raw vegetables of your choice (mushroom, garlic in 1 tbsp oil for a few minutes until soft.
tomato, corn, peas, capsicum) 2. Add the mushrooms and saute until they reduce
~ 1/2 onion, diced in volume. Add the spices.
~ 1 garlic clove (minced) 3. Crumble the tofu or paneer into the skillet, add
~ ½ tsp mustard powder spices and stir to combine.
~ ¼ tsp turmeric 4. Cook for a few more minutes to heat through
~ ½ tsp salt (or to taste) and let the flavours meld. Take off heat, garnish
~ ⅛ tsp pepper with any herb and serve hot with 1 toast.
~ 1 tsp olive oil
Makes 1 serving
B O X F IT
OPEN BURGER – NON VEG
~ 100 gms minced meat/chicken 1. Boil the sweet potato in another one. (2
~ 1 spring onion, finely chopped whistles).
~ 4 garlic cloves, finely chopped 2. Combine the meat, half the garlic, mustard
~ Salt to taste powder, salt and spring onions.
~ 2 tsps olive oil 3. Shape the patties and cook them in half the oil
~ 1 tomato on a flat pan on medium-low flame. 8 mins each
~ mustard powder side.
~ salad leaves 4. Peel the potato and cut them lengthwise into
~ 1 sweet potato thick fries. Heat the remaining oil in a pan and
fry the garlic, once the pan is very hot, add the
Sauce sweet potato and crisp the outside. Season with
~ homemade tomato paste- 2 tomatoes salt.
~ 1 tbsp mustard sauce 5. To assemble, lay a bed of lettuce with sliced
~ juice of 1/2 lemon tomato on top, drizzle the sauce on top. Place 2
~ salt and pepper patties on top and add more sauce and enjoy
~ 1 tsp garlic powder with homemade sweet potato fries.
~ 1 tsp paprika or chilli powder 6. For the sauce combine all the ingredients in a
~ 1 tbsp hung curd (omit if dairy intolerant or use high-speed mixie.
vegan mayo
You can make caramelised onions on the side
too!
Makes 2 servings
B O X F IT
MOONG DAAL
~ 1 cup split washed moong 1. Wash the daal and put in a pressure cooker with
~ 1/2 tbsp ghee double the amount of water. Put on high flame
~ 1 tsp cumin seeds without the lid. On the side made a tadka in
~ 1/2 tsp chilli powder (optional) ghee with garlic, jeera and haldi. Add salt. Dunk
~ 1 tbsp chopped garlic into the pressure cooker and close the lid. Let it
~ 1 tsp turmeric powder cook for 30 mins.
~ 1 tsp salt 2. Open the pressure cooker and season with salt.
Garnish with coriander and serve hot.
Makes 3 servings
B O X F IT
KADHI
~ 1 cup curd (khatta dahi or yoghurt) 1. 1. Mix the first three ingredients including salt,
~ 2 cups water till smooth in a pan. Use a whisk to stir. There
~ 3 to 4 tablespoons besan (gram flour) should be no lumps.
2. Keep on a low flame and stir at intervals. Cook
Tadka/Tempering on sim for 12 to 15 minutes till the kadhi
~ ½ teaspoon turmeric powder thickens a bit. Add more water if it reduces too
~ salt as required much.
~ 1 tablespoon olive oil/ghee 3. Heat oil or ghee in a small pan. Add the mustard
~ ½ teaspoon mustard seeds seeds, let them start popping & crackling. Then
~ ¼ teaspoon fenugreek seeds (methi dana) add cumin seeds and fenugreek seeds. Stir and
~ ½ teaspoon cumin seeds add red chilli if using. Fry for a few seconds till
~ ½ teaspoon red chilli powder or whole red chilli the red chillies darken a bit. Switch off the
(optional) flame.
4. Immediately pour this tempering into the kadhi.
Yields roughly 2 cups (feel free to use your home Cover and let the tempering flavours infuse with
recipe, minus the pakodas. If following Gujurati the kadhi. Add more water if required.
style, omit the sugar)
Makes 2 servings
B O X F IT
AVOCADO
~ 1/2 avocado 1. Mash the avocado, add remaining ingredients

~ 1 tsp Salt or kala namak according to taste.
~ Juice of 1 lemon
~ 1/2 diced onion (optional)
~ 1 tsp coriander powder (optional)
~ 1 tbsp freshly chopped coriander (optional)
Makes 1 serving
B O X F IT
CHICKEN / FISH CURRY
~ 1-inch ginger 1. In a pan dry roast the dhaniya and jeera

~ 4 garlic cloves powder. Puree the ginger, onion and garlic with
~ 1 small onion, chopped 1 tbsp water and add it to the pan, cook until
~ 1 tomato, pureed golden brown.
~ 1 tsp jeera powder 2. Add the tomato puree and cook for 5 mins until
~ 1 tsp dhaniya powder it changes colour. Then add the chicken and fish
~ 1 tsp haldi and coat in the masala and after 5 mins add the
~ 250 gms boneless chicken or fish (sole) rest of the water. Let cook for 5-10 mins and
~ 1/2 tsp salt then season with salt. Cook for 5 more mins
~ 2 cups water until the protein is cooked and the water
~ Handful of curry leaves for garnishing reduces a bit.
Makes 2 servings
B O X F IT
CHIPOTLE CHICKEN / FISH WITH CORIANDER CAULIFLOWER RICE
~ 2 garlic cloves minced 1. In a blender or food processor, combine garlic, onion

~ 1 onion, diced and vinegar. Puree until smooth. Add remaining
~ 2 tablespoons white vinegar ingredients with the exception of chicken.
~ 2 tablespoons water 2. Place chicken in a medium bowl. Pour half of the
~ 2 tablespoons lime juice marinade over chicken, turn chicken to ensure all
~ 1/2 teaspoon ground cumin sides are covered with marinade. Keep covered in the
~ 1/2 teaspoon paprika or chilli powder fridge. Reserve remaining half of marinade for
~ 1/4 teaspoon salt grilling.
~ 1/2 teaspoon black pepper 3. Turn the grill to medium-low. Place chicken on the
~ 1 teaspoon hot sauce (siracha) grill. Lightly brush chicken with reserved marinade.
~ 100 gms boneless and skinless chicken breasts or fish Cook for approximately 6 minutes, occasionally
fillets (sole) brushing with marinade.
4. Turn and cook for an additional 6 minutes and
RICE continue brushing with marinade, until cooked.
~ 1 tablespoon oil
~ 1 head cauliflower medium RICE
~ 2 tablespoons lime juice 1. Carefully cut small florets from the head of
~ 1/4 teaspoon salt cauliflower. Place in a food processor and pulse until
~ 1 tablespoon cilantro/coriander fresh, chopped 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
Makes 2 servings 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)
~ 1 cup soaked and boiled chickpeas/kala 1. Boil the overnight soaked legumes in a pressure
channa/rajma cooker with salt. (4 whistles).
~ 1 spring onion, finely chopped 2. Boil the sweet potato in another one. (2
~ 4 garlic cloves, finely chopped whistles).
~ Salt to taste 3. Once the chickpeas are cooked, put them in a
~ 2 tbsps olive oil bowl and mash then with the spring onion, half
~ 1 tomato, and or 1/2 cucumber the garlic, mustard powder and salt.
~ mustard powder 4. Shape the patties and cook them in half the oil
~ salad leaves on a flat pan. 4 mins each side.
~ 1 sweet potato 5. Peel the potato and cut them lengthwise into
thick fries. Heat the remaining oil in a pan and
SAUCE fry the garlic, once the pan is very hot, add the
~ homemade tomato paste- 2 tomatoes sweet potato and crisp the outside. Season with
~ 1 tbsp mustard sauce salt.
~ juice of 1/2 lemon 6. To assemble, lay a bed of lettuce with sliced
~ salt and pepper tomato on top, drizzle the sauce on top. Place 2
~ 1 tsp garlic powder patties on top and add more sauce and enjoy
~ 1 tsp paprika or chilli powder with homemade sweet potato fries.
~ 1 tbsp hung curd (omit if dairy intolerant or use 7. For the sauce combine all the ingredients in a
vegan mayo high-speed mixie.
Makes 2 servings
B O X F IT
GREEN SALAD
~ 1 cup assorted salad leaves (iceberg, rocket, 1. Wash and dry the salad leaves. Break them into
lettuce leaf) bite-size pieces. Steam the beans in the
~ 1 cucumber, diced microwave in a bowl with the lid.
~ 25 gms cubed avocado or feta cheese 2. Combine all the ingredients for the dressing
~ 1 tbsp sliced black olives except the oil, emulsify that at the end.
~ 15 gms mixture of pumpkin, sunflower and flax 3. Combine all the ingredients of the salad, mix in
seeds 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
~ 1 cup cashews, soaked in warm water for 2 hours 1. Drain the water from the cashews and blend
~ 1–2 cloves garlic into a smooth paste in a high-speed blender.
~ 1 tsp chilli flakes or oregano Add the garlic and seasoning. Add more water
~ 1 teaspoon salt in case required.
2. Store in the fridge for up to 2 days.
Makes 8 servings
B O X F IT
VEGAN COCONUT CHICKPEA STEW
~ 1/2 red pepper 1. Add the oil and spices to a pan and cook for 1
~ 3 cloves garlic, minced minute. Then add the garlic and ginger and cook
~ 1 tbsp peeled and minced fresh ginger for 2 minutes until golden. Add the stock/broth.
~ 1 tsp curry powder (optional) 2. Add the quinoa and let it simmer for 2 minutes.
~ 1 tsp ground cumin Stir in the chickpeas, coconut milk and cilantro,
~ 1 tsp ground coriander turn off the heat and let it sit another 5-10
~ 1 tsp cinnamon powder minutes.
~ 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
Makes 2 servings
B O X F IT
CHANNA DAAL
~ 1 cup channa daal 1. Wash the channa daal thoroughly. Fill water till
~ 1 tbsp ghee 2 inches above the daal and put the pressure
~ 1 teaspoon cumin seeds cooker on high flame without the lid.
~ 2 teaspoons finely chopped garlic 2. Puree 1 tomato in a mixie and set aside. Make a
~ 1 medium-sized tomato tadka in ghee, add the green chilli and ginger,
~ ½ to 1 teaspoon finely chopped ginger or 1-inch keep stirring so that it doesn't stick to the pan.
ginger Add the tomato puree and keep stirring until
~ ½ teaspoon chopped green chillies the water has evaporated and the colour has
~ ½ teaspoon red chilli powder turned slightly brown. Add the haldi powder
~ ¼ teaspoon turmeric powder and add the tadka to the pressure cooker. Cover
~ salt as required the lid and let it cook on high flame for about 45
~ Fresh chopped coriander leaves (cilantro) mins.
3. Garnish the daal with fresh dhaniya and lemon
juice if required.
Makes 2 servings
B O X F IT
PALAK PANEER
~ 1 tbsp ghee 1. Wash the spinach and steam it in a closed pot

~ 1 green chilli on full flame for 3 minutes. Once it's cooled put
~ 200 gms spinach or amaranth leaves it in a mixie and blend.
~ 100 gms paneer or tofu 2. In a pot heat oil and cook the garlic and ginger,
~ pinch of hing cook for 2 minutes and add hing. Add the
~ 1 inch ginger, crushed spinach puree and cook for 8-10 minutes. Cut
~ 4 garlic cloves, crushed the paneer or firm tofu into cubes and add to
~ salt to taste the pot. Let it cook for 5 minutes and serve.
Makes 2 servings
B O X F IT
SARSON KA SAAG
~ Bathua- 1 gadi washed (can replace with spinach) 1. Wash the leaves and boil in a pressure cooker
~ Sarson- 1 gadi washed (without adding more water) along salt and the
~ 1 tsp salt whole green chilli for 15-20 mins (2-3 whistles).
~ 1-2 whole green chillies (depending on taste) 2. Put the leaves in a mixie and blend to a paste.
~ Ginger, 2 inches finely chopped 3. In a deep pot, heat the ghee and add the
~ Jeera powder, 1 tsp chopped ginger (use lots). Add the besan and
~ 1 tbsp Desi ghee cook until golden brown (bhuno really well).
~ 1 tbsp besan (gram flour) When it is almost down add the jeera powder
(you can even use garam masala).
4. Add the pureed greens to the pot and let it cook
Makes 3 servings for 40-45 mins on low flame.
B O X F IT
EGG ZUCCHINI PESTO NOODLES
~ 1 medium-large green zucchini 1. Use a spiral vegetable slicer or cut the zucchini
~ 1 tbsp olive oil lengthwise into thin long slices. Make the slices
~ 1 tbsp chopped garlic flat and cut into long thin noodles. Keep aside.
~ 2 tbsps chopped spring onions 2. Place the basil, walnuts, cheese, garlic, pepper,
~ Salt to taste olive oil and 1/4 teaspoon salt in a small mixie
~ 1 Large eggs and blend until smooth. Add a little extra olive
oil if needed.
PESTO 3. Heat 1 tablespoon oil in a pan over medium-
~ 2 cups packed fresh basil leaves- keep some aside high heat. Add the garlic and cook for 1 minute
~ 1 cup roughly chopped spring onion (only green) until light golden brown, add the spring onions.
~ ¼ cup walnuts Add in the zoodles and 2 tbsps of pesto and salt
~ ¼ cup grated cheese (exclude if vegan) to taste. Toss for about 2 minutes and take off
~ 1/2 cup extra-virgin olive oil and garnish with fresh basil.
~ 4 large clove garlic 4. Fry an egg and put it on top of the pasta.
~ ½ teaspoon ground pepper
~ 1 tsp salt
(store in the fridge)
Replace zucchini with 50 gms of grain free pasta
Makes 1 serving
B O X F IT
ROASTED CAULIFLOWER
~ 1 cauliflower head, cut into same size florets 1. Preheat oven to 200*C degrees F. In a large
~ 2 garlic cloves, chopped bowl, mix the cauliflower and garlic with the
~ 2 tablespoons extra-virgin olive oil olive oil, cumin, paprika, turmeric, red pepper
~ 1 teaspoon cumin flakes, salt, and black pepper.
~ 1 teaspoon paprika 2. Line a large baking sheet with silver foil, then
~ 1/2 teaspoon turmeric place the cauliflower in a single layer on the
~ 1/4 teaspoon red pepper flakes baking sheet. Roast for 25-35 minutes or until
~ 1 teaspoon salt the cauliflower is tender and browned, stirring
~ 1/2 teaspoon ground black pepper once.
Makes 4 servings
B O X F IT
CAULIFLOWER PAV BHAJI
~ 2 tbsp grass-fed clarified butter ghee 1. Heat a medium to a large saucepan over
~ 1 medium onion diced medium heat.
~ 5 large cloves garlic crushed 2. Add the ghee and onion and cook until
~ 1 tablespoon fresh-grated ginger translucent, about 5 minutes, stirring
~ 1 tablespoon garam masala spice mix occasionally.
~ 3/4 teaspoon salt 3. Stir the garlic, ginger, garam masala, salt,
~ 1/2 teaspoon ground turmeric turmeric, chilli powder, and fenugreek and cook
~ 1/2 teaspoon chili powder 1 minute, stirring constantly.
~ 1/4 teaspoon ground fenugreek 4. Add the cauliflower, water, and tomato paste to
~ 1 large cauliflower head, chopped into florets the pot. Bring to a boil, and then cover the pot,
~ 1 cup water turn the heat down to simmer, and cook until
~ 5 tablespoons tomato paste the cauliflower is tender, but not mushy, about
~ 2 tablespoons unsalted butter 15 to 20 minutes.
~ 1/4 cup frozen green peas thawed (optional; leave 5. Stir in the butter, and once melted, stir in the
out to lower the carbs) peas and lemon juice.
~ 1/2 tablespoon fresh lemon juice 6. Serve topped with fresh cilantro leaves and
minced red onion sprinkled on top, along with
fresh lemon wedges to squeeze on top.
Makes 8 servings
B O X F IT
BARLEY SALAD
~ 1/2 cup barley 1. Wash the barley and boil on high flame for 25
~ 1 cucumber, cut into cubes mins.
~ 1 tbsp cubed feta cheese or avocado 2. Make the dressing by adding the oil slowly at
~ 1 cup salad leaves of your choice the end so that it emulsifies.
~ 1/2 cup soaked and boiled chickpeas (if you want 3. Strain the barley. Once it cools, assemble the
to make it more wholesome) salad by adding all the ingredients in a bowl.
~ 1/4 cup pomegranate Enjoy!
~ 1 tbsp sliced black olives
~ 1 handful crushed walnuts
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
~ 250 gms chicken breasts (chunks) 1. Heat a pan to medium and pour in the coconut
~ 1 tsp olive oil (or coconut oil) or olive oil.
2. Add the chicken and cook it in the pan for about
Sauce: 5 minutes, until the outside is no longer pink.
~ 1/2 tablespoon ghee Remove the chicken and set it aside.
~ 1/4 cup red onion, diced or chopped 3. Using the same pan, add ghee and let it melt.
~ 1/2 tablespoon ginger (fresh or powder) Then, add the ginger and garlic until golden,
~ 1/2 tablespoon garlic (minced or powder) followed by the onion. Let it cook for about 2
~ 150 gms tomato puree minutes.
~ 1/3 cup coconut cream or milk 4. Add the seasonings and sauté them in order to
~ juice from 1/2 lemon boost the flavours. After about 1 minute (or
until the spices are fragrant), add the chicken
Seasonings: chunks, coconut cream, and freshly squeezed
~ 1 teaspoon chili powder lemon.
~ 1/2 tablespoon cumin powder 5. Stir and cook for about 2 minutes then add the
~ 2 tablespoons coriander powder tomato. Cover and simmer on low for about 6
~ 1 teaspoon garam masala or cinnamon to 8 minutes.
6. Season to taste with sea salt & pepper and
Garnish: garnish with cilantro.
~ chopped cilantro
Makes 2 servings
B O X F IT
VEG PROTEIN PANCAKES
~ 1/4 cup oats, ground in the mixie 1. Grind the oats in a mixie to make oats flour,
~ 1/2 scoop protein powder (omit if not consuming) salt, mylk and protein powder and mix well. The
~ 2 tbsps plant-based milk or more if required consistency should be a thick liquid.
~ 1 tbsp organic honey or maple syrup 2. Heat a small pan and add 1 tsp of oil. Pour 1
~ 1/2 cup fresh fruit ladle of the mixture on the pan, let it cook for 1
Makes 1 serving
flame on low-medium.
berries.
B O X F IT
VEG BELL PEPPERS
~ 1 large bell pepper (any colour), cut into half and 1. Preheat oven to 350 degrees F (180 *C).
seeds removed 2. In a large skillet, heat oil over medium heat, add
~ 1 tsp olive oil garlic and cook for a minute, then add the onion
~ 1/2 medium onion, diced and cook till translucent. Then add the tomato
~ 2 cloves garlic, minced puree and cook on medium-low flame till the
~ 1 tomatoes, pureed colour changes, for about 8 minutes, Add the
~ 100 gms crumbled tofu or paneer tofu or paneer and mix well.
~ 1 teaspoon dried oregano 3. Season the filling with oregano, basil, red
~ handful fresh basil pepper flakes, parsley, salt and pepper and cook
~ generous pinch red pepper flakes for 2 minutes or so. Remove from heat.
~ salt & pepper, to taste 4. Chop the pepper in half in case you haven’t and
~ 2 tbsps grated low-fat cheese or nutritional yeast fill each bell pepper and make sure to pack it
well. Sprinkle cheese evenly on top of the
peppers.
Makes 1 serving
5. Bake for 5-10 minutes until the cheese melts
and turns golden brown (remember, the inside
stuffing is cooked).
6. Once done, let cool a few minutes and serve
with a sprinkle of fresh basil.
B O X F IT
CHIMICHURRI
~ 1 onion, finely chopped 1. Combine onion, chilli, garlic, vinegar, and salt in
~ 1 Jalapeño or green chilli, finely chopped a medium bowl. Let sit for 10 minutes. Stir in
(optional) cilantro, parsley, and oregano. Using a fork,
~ 1 garlic cloves, finely chopped whisk in oil. Add more salt if required. Store in
~ 2 tbsps apple cider vinegar an airtight container.
~ 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
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)
ARHAR DAAL 1. To a pressure cooker, add the rinsed dal with 1/2
~ 1 cup toor dal/arhar dal teaspoon turmeric, 1 teaspoon salt and 3 cups water.
~ 1/2 teaspoon turmeric powder Cook for 5 whistles on a medium-high flame, then
~ 1 teaspoon salt lower the heat to medium-low and let it cook for
~ 3 cups water 24 oz another 5 to 6 minutes.
2. Meanwhile soak 1 tablespoon tamarind piece in 1/3
Tamarind Juice cup of hot water for 15 to 20 minutes. Then strain the
~ 1 tablespoon tamarind piece liquid using a strainer. You will get 3 to 4 tablespoons
~ 1/3 cup hot water of tamarind water/juice. Set it aside.
~ 1 medium tomato chopped 3. In a pan, heat 2 teaspoons oil on medium flame. Add
~ 3 cups water 2 tablespoons of sambar powder (or adjust to taste).
~ 2 tablespoons sambar powder Add jaggery powder, and 4 tablespoons of the
~ 2-3 teaspoons powdered jaggery tamarind water that you had extracted earlier. Stir in
~ 1/2 teaspoon Kashmiri red chilli powder optional the cooked dal. Also add the Kashmiri red chilli
powder, if using.
Tadka/Tempering 4. Stir everything together and let the sambar simmer
~ 1 tablespoon ghee or oil on medium heat for 5 to 6 minutes. For the
~ 3/4 teaspoon mustard seeds black tempering, heat 1 tablespoon ghee (or oil if you want
~ 1/4 teaspoon hing (asafoetida) to keep this vegan), in a small pan on medium heat.
~ 10-15 curry leaves Once the ghee is hot, add mustard seeds and let
~ chopped cilantro to garnish them pop. Then add the hing and curry leaves for stir
for a few seconds until the leaves turn crisp. Pour the
(follow your regular home recipe for majority Indian tempering over the simmering sambar.
cooking)
Makes 2 servings
B O X F IT
RAGI ROTI
~ 3/4 cup ragi flour 1. Make the dough and add more water if
~ 2 tbsp water required. (you can cling wrap it and let it rest for
15 mins if you have time).
2. Start rolling out your chapatis, use regular atta
1 serving is 1 roti to make the roti.
B O X F IT
VEG MOUSSAKA
~ 1 eggplant (can replace with zucchini or sweet 1. Boil the tomatoes, peel the skin and puree it in
potato) the mixie. In a pan, heat 1 tsp olive oil and add
~ 5 tomatoes, boiled and pureed the chopped garlic. Slightly brown the garlic and
~ 2 garlic cloves add the tomato puree. Season with oregano,
~ 2 tsps olive oil chilli flakes and salt. Cook on low flame for 8
~ 1 onion, sliced into rings mins and set aside.
~ 1 tsp oregano 2. Cut the brinjal or zucchini into round disks, cut
~ 1 tsp chilli flakes the onions into rings. Add some 1 tsp of oil to a
~ salt to taste flat pan In another pan, lightly saute the
~ 50 gms paneer or vegan cheese brinjal/zucchini and onions until cooked.
3. In a flat pyrex dish, line the brinjal and onion
Makes 1 dish = 3 servings 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
~ 1 medium cabbage/250-300 grams (sliced very 1. Heat oil in a walk, add the mustard seeds
thinly) followed by the curry leaves. Add the cumin and
~ Optional: 1 cup frozen peas (or fresh peas) coriander powder and green chilli followed by
~ 1 tbsp ghee or olive oil the cabbage.
~ 5-6 curry leaves 2. Cook for up to 8 mins on medium-low flame.
~ 1/2 tsp. mustard seeds Add the peas and turmeric powder, salt to taste
~ 2 green chillies (chopped fine) and garnish with fresh coriander.
~ 1/2 tsp turmeric powder
~ 1 tsp coriander powder
~ 1 tsp cumin powder
~ Salt to taste
~ Fresh coriander for garnish (chopped)
Makes 2 servings
B O X F IT
OATS ROTI
~ 3/4 cup oats atta/flour 1. Make a dough add more water if required. (you
~ 1 tbsp water can cling wrap it and let it rest for 15 mins if you
have time).
1 serving is 1 roti to make the roti.
B O X F IT
TERIYAKI TOFU
~ 50 gms tofu OR paneer 1. Slice the tofu into bite-size pieces and set aside.
~ 1 tablespoon olive oil, divided 2. Heat a wok or non-stick skillet over high heat.
~ 1 onion, sliced thinly Add the 1/2 the oil to the wok. When the oil
~ 1 broccoli crown, chopped ripples, add the tofu and cook for 3-4 minutes
~ ¼ cup water until it’s crisp and golden underneath then turn
~ 1 cup chopped french beans or edamame with tongs and brown the other side. Transfer
~ 1/2 cup teriyaki Sauce OR half oyster and half soy the cooked tofu to a plate lined with paper
OR black bean sauce towels.
~ 1/2 cup cooked quinoa 3. Heat the remaining oil in the wok and add the
~ 1/4 cup chopped green onion- keep the greens onion. Stir fry for 2-3 minutes then add the
aside broccoli and carefully pour in ¼ cup water,
~ Sesame seeds watching so it doesn’t splatter. Stir fry until the
broccoli is crisp-tender, 2-3 minutes. Pour in the
Makes 1 serving 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
~ 2 cup organic bajra atta / pearl millet flour 1. In a large mixing bowl take 2 cups bajra atta, ½
~ ½ tsp salt tsp salt and mix well. add ½ of hot water and
~ hot water, to knead start to knead.
~ wheat flour, for dusting 2. 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.
1 serving is 1 roti 3. Make a small ball sized dough and knead again,
dust with wheat flour and pat gently, use a
rolling pin.
4. Roll out the roti so that it is as thin as possible, if
the roti breaks, it means it needs more
kneading.
5. 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.
6. Wait until the water evaporates then flip it to
the other side.
7. Press gently and cook all the sides.
B O X F IT
VEGAN CHOCOLATE MOUSSE
~ 1/4 cup cocoa powder 1. Open tofu container, drain excess water, and
~ 1/4 cup honey or 4 dates. place on paper towels for at least 15 minutes
~ 1 package silken firm tofu (skip if your tofu is firm).
~ 1 tsp vanilla extract 2. Add all ingredients (you can keep some fruit for
~ 1 tbsp peanut butter (optional) topping) to a blender or food processor. Blend
~ Fresh berries, for topping (optional) until completely smooth, pausing to scrape
down the sides, if necessary.
3. Chill mixture in serving bowls for one hour.
Makes 1 serving Then top with fresh berries and serve.
B O X F IT
BEETROOT CUTLET POCKETS
~ 1 cup cooked rajma OR chola 1. Make sure your legumes are nicely drained so
~ 1/2 cup spring onions or chives that there is no water left. Then mash the
~ 1/2 grated beetroot beans, combine all the ingredients for the
~ salt to taste cutlets, shape them into patties.
~ 2 garlic cloves, grated 2. Cook them in 1 tbsp of ghee on medium-high
~ 2 tomato slices flame for 4 minutes on each side until the
exterior is nice and crispy.
HUMMUS 3. To make the hummus add all the ingredients in
~ 1 cup chickpeas, soaked overnight and boiled a high-speed blender and mix until smooth and
~ 4 garlic cloves creamy. Add more whey or olive for a creamier
~ 2 tbsps whey (dahi paani) or tahini or dahi texture.
~ 1 tsp salt 4. Take a big lettuce leaf, spread the hummus and
~ 1 tsp chilli flakes hang curd (if using) on the leaf, add some sliced
~ 1 tsp oregano tomatoes and 1 cutlet. Cup the sides and insert
~ 2 tbsps extra virgin olive oil a toothpick through the leaf so it holds shape.
water that comes out in the hummus and the hung
curd as a dip
1 serving is 4 pockets (4 kebabs)
Makes 2 servings
B O X F IT
MARINATED CHICKEN OR FISH
~ 1 tbsp Olive oil 1. Mince the garlic, peel and finely grate the
~ 1 piece boneless chicken breasts (180 gms) ginger, and place both into a small bowl (or
OR FISH (Sole-120 gms) blend in a mixie). Add the rest of the spices and
~ 1⁄4 teaspoon salt stir to combine. Marinate the chicken of fish for
~ 2 medium cloves garlic 10 minutes along with salt.
~ One 1-inch piece fresh ginger 2. Heat oil in a pan over medium-high flame. Add
~ 1/2 teaspoon ground coriander the protein and cool for about 5 minutes per
~ 1/2 teaspoon ground cumin side. Garnish with the lemon wedges and fresh
~ 1⁄4 teaspoon ground turmeric coriander.
~ Lemon wedge
~ fresh coriander
Makes 1 serving
B O X F IT
MOONG DAAL CHILLA
~ 1/2 cup split yellow moong daal, soaked for 30 1. Leave some water (drain the rest) and grind the
mins soaked daal. Add some more water if required.
~ salt to taste The consistency should resemble pancake
~ 1 tbsp fresh coriander chopped batter (pourable). Add freshly chopped
coriander to the batter and pour into a bowl.
1 serving is 1 chilla 2. 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).
Makes 4 servings
Cook for 2 mins on each side.
B O X F IT
GREEN SMOOTHIE
~ 20 gm protein powder (omit if not using) 1. Blend everything in a high-speed blender except
~ 2 cups raw baby spinach the pumpkin and flax seeds. Pour your smoothie
~ 1 glass coconut water into a glass and top with the seeds.
~ 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
Makes 1 serving
B O X F IT
CARROT AND PEA SABZI
~ 4 to 5 medium-size carrots (gajar) 1. Cut the carrot into small pieces. In a pan, dry
~ 1 cup green peas (matar) - fresh or frozen roast the jeera and then add the ginger and
~ 1 teaspoon cumin (jeera powder) some water, cook for about a minute. Add the
~ 1-inch ginger (adrak) - finely chopped or grated carrots and after 2 minutes the peas.
~ 1 or 2 green chillies (hari mirch) Garnish with coriander, season with salt.
~ 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
Makes 4 servings
B O X F IT
EGG CUTLETS
~ 3 cloves Garlic 1. Boil the eggs for 10 mins.

~ 3 spring onions 2. Finely chop the cooked spinach.
~ 1 cup boiled/steamed spinach 3. Mash the egg/grate the paneer and combine
~ 4 boiled Eggs OR 250 gms paneer with spinach, season with salt and pepper.
~ 1/2 tsp salt 4. Start making cutlets and keep aside on a plate.
~ 1 tsp Olive oil If the cutlets are not keeping their shape then
~ 1 cup gluten-free Breadcrumbs, (optional) grind 2 slices of bread to make bread crumbs
and coat the cutlets in the breadcrumbs and
keep on a flat plate.
Makes 2 servings. 1 serving is 5 cutlets 5. Cook the cutlets on high flame until golden
brown and crispy.
B O X F IT
CUCUMBER RAITA
~ 50 gm grated cucumber 1. Boil and Puree the spinach.

~ 1 cup dahi or yoghurt 2. Combine with the dahi and keep aside.
~ salt to taste 3. 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
~ 1-inch ginger 1. In a pan heat the ghee and add the dhaniya and
~ 4 garlic cloves jeera powder. Then add the ginger and garlic
~ 1 tomato, pureed (can omit) and cook until golden brown. Just when it's
~ 1 tsp jeera powder about to be done add the kasturi methi.
~ 1 tsp dhania powder 2. Quickly add the tomato puree and cook for 5
~ 1 tsp haldi mins until it changes colour and starts to leave
~ 1 tbsp kasturi methi oil. Then add the paneer and then the water.
~ 100 gms paneer Add the peas and salt and cool for 5 more mins
~ 100 gms fresh or frozen peas until the peas are cooked and water reduced.
~ 1/2 tsp salt
~ 1/2 tbsp ghee
~ 1 cup water
Makes 1 serving
B O X F IT
SPRING ONION PESTO
~ 2 cups packed fresh basil leaves- keep some aside 1. Place the basil, walnuts, cheese, garlic, pepper,
~ 1 cup roughly chopped spring onion (only green) olive oil and 1/4 teaspoon salt in a small mixie
OR rocket leaves and blend until smooth. Add a little extra olive
~ ¼ cup walnuts oil if needed. Store in the fridge for up to 5 days.
~ 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
Makes 1 serving
B O X F IT
PROTEIN SHAKE
~ 20 gms sattu atta/powder or 1 scoop protein 1. Mix in a high-speed blender

powder
~ 1 tbsp cocoa powder (OPTIONAL)
~ 1 banana OR 2 dates (OPTIONAL)
~ 350 ml water or coconut water
Makes 1 serving
B O X F IT
PROTEIN SHAKE WITHOUT PROTEIN POWDER
~ 1 ripe banana (peeled and frozen) 1. To a high-speed blender, add banana, hemp
~ 2 tbsps hemp seeds seeds, oats, peanut butter (or other nut or seed
~ 1/4 cup gluten-free oats butter), chia seeds, cacao powder, and almond
~ 1 tbsp homemade peanut butter (or seed/nut milk (starting with the lesser end of the range)
butter of choice) and blend on high until creamy and smooth,
~ 1 tbsp chia seeds scraping down sides as needed.
~ 1 tbsp unsweetened cacao powder (to taste) 2. Taste and adjust flavour as needed, adding
~ 1 cup unsweetened almond/soy milk more cacao powder for chocolate flavour, nut
~ 1-2 pitted dates (optional) 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
~ 1 large sweet potato (or 2 small) washed peeled, 1. Preheat the oven to 400 degrees Fahrenheit.
and cut into wedges OR boiled Line baking sheet with parchment paper.
~ 1 tsp olive oil 2. Place wedges in a bowl and add one tablespoon
~ 1/2 teaspoon paprika/ red chilli/cinnamon powder olive oil, salt and pepper, and 1/2 teaspoon
or any other seasoning of choice paprika. Toss with your hands to combine the
~ Salt and pepper to taste sweet potatoes with the spice mixture.
3. Roast the sweet potatoes for 35-45 minutes,
until soft and slightly browning at edges.
Makes 2 servings 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
~ 150 gms fish 1. Heat a pan with the oil and saute the garlic just
~ 1 tsp olive oil or ghee until golden brown. Cook your fish fillet (cook
~ 2 garlic cloves, crushed on high flame for 2-4 minutes each side) or until
~ 1 tsp salt the protein is cooked.
~ 1/2 lemon juice 2. 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
~ 100 gms chicken 1. Heat a pan with the oil and saute the garlic just
~ 1 tsp olive oil or ghee until golden brown. Cook the chicken on low
~ 2 garlic cloves, crushed flame for 3 minutes in each side or until the
~ 1 tsp salt protein is cooked.
~ 1/2 lemon juice 2. 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
~ 1 cup pink daal (masoor daal) 1. Wash the rice and daal together in a pressure
~ 1/2 cup black rice cooker. Fill it up with double the amount of
~ 1 tsp fennel seeds drinking water and place it on the stove without
~ 1 tsp grated ginger the lid. Add the chopped vegetables. Season
~ 1 tsp cumin seeds with salt.
~ salt to taste 2. On the side, heat ghee in a pan to make the
~ 1 tsp ghee tadka. Add the ginger, followed by the cumin
~ 1 cup chopped vegetables of your choice (peas, seeds and fennel seeds. Pour the tadka into the
carrot, sweet potato) pressure cooker and close the lid. Let it cook for
30-40 mins (4 whistles).
B O X F IT
GRILLED COTTAGE CHEESE
~ 50 gms cottage cheese 1. Heat a pan, add the olive oil and then grill the
~ 1/2 tsp olive oil paneer on medium-high heat for 2 mins on each
~ salt and pepper to taste side.
2. Season with salt and pepper
Makes 1 serving
B O X F IT
MUTTON CURRY
~ 100 gms mutton 1. Chop the onion, ginger, garlic cloves and green
~ salt as required chillies and keep them aside. Next, add the
~ 1/2 onion tomato to a blender jar and blend it to make a
~ 1/2 piece ginger thick paste.
~ red chili as required 2. Meanwhile, heat some olive oil in a wok over a
~ 1/2 teaspoon coriander powder medium flame and add garlic cloves along with
~ 3/4 teaspoon garam masala powder ginger in it. Saute them until they turn soft and
~ 2 cup water you can smell the aroma of garlic. Now add the
~ 1 tomato onions along with green chillies. Let the onions
~ 1 green chili become soft and turn golden brown in colour.
~ 2 cloves garlic 3. Next, season this mixture with spices like
~ 3/4 teaspoon turmeric turmeric, red chilli powder, garam masala,
~ 2 tablespoon virgin olive oil coriander powder and salt. (Add the mutton at
this stage) Mix the ingredients well until you can
Makes 1 serving smell the cooked spices. Once done, add the
blended tomato paste to this and stir it to coat
all the ingredients with spices.
4. 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
~ 1 tsp olive oil 1. Mince the garlic, peel and finely grate the
~ 1 piece skinless boneless chicken breasts (180 ginger, and place both into a small bowl (or
gms) blend in a mixie). Add the rest of the spices and
~ 1⁄4 teaspoon salt stir to combine. Marinate the chicken for 10
~ 2 medium cloves garlic minutes along with salt.
~ One 1-inch piece fresh ginger 2. Heat oil in a pan over medium-high flame. Add
~ 1/2 teaspoon ground coriander the protein and cool for about 5 minutes per
~ 1/2 teaspoon ground cumin side. Garnish with the lemon wedges and fresh
~ 1⁄4 teaspoon ground turmeric coriander.
~ lemon wedge
~ fresh coriander
Makes 1 serving
B O X F IT
CAULIFLOWER RICE
~ 1/3 cauliflower head or 100 gms cauliflower 1. Grate the entire cauliflower head using a box
~ 1 tsp olive oil grater. Wash the cauliflower and keep aside on
~ salt and pepper to taste a strainer. Or pulse in a blender until it
~ Fresh coriander for garnish resembles rice.
2. Heat some oil in a pan and then add the
cauliflower. Cook for 3-5 mins on medium
Makes 1 serving flame. Season with salt and you can eat it as rice
with any curry.
B O X F IT
RAGI AND OATS DOSA
~ 1 cup ragi flour 1. Grind the oats in a mixie to make powdered

~ 1 cup rolled oats, powdered oats. Combine the ragi flour, oat flour, onion,
~ 1/2 cup chopped onions chilli, cumin and ginger in a bowl.
~ 2 tsp cumin powder 2. Add water or buttermilk to the mixture to make
~ salt to taste it thin and pourable.
~ 2 chopped green chillies 3. Heat a flat tava on medium flame. Smear some
~ 1 tsp grated ginger oil and pour a ladle of the batter. Cover with a
~ water or buttermilk lid and cook until golden brown. Serve with
dhania or coconut chutney.
Makes 4 servings
B O X F IT
EGG BHURJI
~ 1/2 onion, finely chopped 1. In a pan heat some oil, cook the onion until
~ 1/2 tomato, finely chopped (replace with 1/4 cup translucent. Then add the tomato and cook
capsicum or matar) further.
~ 2 eggs, whites 2. Break the egg whites into a bowl, then add
~ 1 tsp haldi them to the pan, scramble them on low flame
~ 1/2 tsp salt and season with salt and haldi.
~ 1/2 tsp oil
Makes 1 servings
B O X F IT
DAHI CHICKEN
~ 1 tsp ghee 1. Marinated the chicken in ginger, garlic, cumin

~ 100 gms chicken breast powder, coriander powder, haldi, yoghurt and
~ 1⁄4 teaspoon salt salt. Set aside for 10 mins.
~ 2 medium cloves garlic, grated 2. Heat oil in a pan over medium-high flame. Add
~ 1-inch ginger, grated the protein along with any remaining marinade
~ 1/2 teaspoon ground coriander and cook for about 5 minutes on each side or
~ 1/2 teaspoon ground cumin until it is cooked through. Garnish with the
~ 1/2 tsp haldi lemon wedges and fresh coriander.
~ salt to taste
~ 2 tbsps dahi
~ lemon wedge
~ fresh coriander
Makes 1 servings
B O X F IT
BEETROOT ROTI
~ 1/4 cup grated raw beetroot 1. Combine the beetroot and atta to make a
~ 1/4 cup whole wheat atta with chokar dough. Add little water if required. Roll out a
roti, use atta for dusting.
2. Cook on a tawa, do not use oil.
Makes about 4 rotis, 1 serving is 1 roti
B O X F IT
MORNING ROUTINE
1. AMLA JUICE 1. Wake up by 9 am latest and drink a glass or 2 of

~ 1 fresh amla grated warm water.
~ Or you can consume the bottled juice by 2. Have one of the 3 options mentioned above.
Baidyanath or Patanjali 3. You can either do your workout in the morning
or go for a 1 hr walk before breakfast to kick
2. SAFED PETHA JUICE start the day. Move around throughout the day
~ 100 gms white ash gourd to get a daily step count of 10,000.
~ 200 ml water
~ Blend in the mixie, strain through a muslin cloth
and drink the juice
3. CORIANDER WATER
~ 1 tsp coriander seeds soaked overnight in water
and then strained
B O X F IT
URAD DAAL
~ 1/2 cup whole urad daal, soaked overnight 1. Make sure the daal is soaked overnight. If you
~ 1 tbsp ghee have not soaked it you can use the split urad
~ 1-inch ginger daal instead of whole.
~ 4 cloves garlic 2. Boil in double the amount of water in a pressure
~ 2 tomatoes- pureed cooker- 4-5 whistles. Open the pressure cooker
~ 1 handful dry kasturi methi and cook more on medium-low flame.
3. Meanwhile, in a small pan add the ghee,
followed by the ginger and garlic. Cook for
Makes 2 servings 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.
4. 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
~ 1 cup kala channa soaked overnight (soak extra to make 1. Drain the beans and transfer to a pressure cooker,
hummus, use in a salad or to make cutlets) with 2 inches of water on top along with the bay leaf,
~ 1 bay leaf big and small elaichi and salt. Put on medium to high
~ 1 red chilli flame and cook for 4-5 whistles on high flame.
~ 1 big cardamoms 2. Take some cooked beans and keep them in a box,
~ 1 small green cardamom refrigerated. Remove the whole spices and leave the
~ 1-inch ginger rest of the beans with the water on the stove.
~ 2 garlic cloves 3. Puree the ginger and garlic and keep aside. Add some
~ 1 onion water if required. Puree the onion and add some
~ 1 tomato- pureed water again if required. Keep aside.
~ 1 tsp jeera powder 4. In a small pan heat the ghee, add the ginger and
~ 1 tsp dhaniya powder garlic paste. Cook for 2 mins on low flame and just as
~ 1/2 tsp garam masala the colour is about to turn, add the onion paste. Cook
~ salt for another 2 mins and then add the jeera, dhaniya
~ 2 cups water and garam masala. Increase the flame and after 30
~ 1/2 tbsp ghee 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.
Makes 2 servings 5. 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
~ 1/4 cup cocoa powder 1. Blend everything in a blender until smooth.

~ 1/4 cup honey or 2 dates. 2. Chill mixture in serving bowls for half an hour.
~ 1 over-ripe avocado Enjoy!
~ 1 tsp vanilla extract
~ 3 tbsp milk of your choice
Makes 1 serving
B O X F IT
GREEN CHUTNEY
~ 100 gms fresh coriander 1. Place all the ingredients in a blender and mix
~ 40 gms fresh mint (optional) until smooth. Add some water if required.
~ 1-inch ginger 2. Store in a glass jar in a fridge for up to 4 days.
~ 2 garlic cloves
~ 1 small green chilli (optional)
~ Juice of 1 lemon
~ salt to taste
1 serving is 1 tbsp
B O X F IT
VEGETABLE TIKKI
~ 1/8 cup carrot, chopped 1. Blitz the vegetables, garlic, coriander and salt in
~ 1/8 cup peas a blender. Take it out in a bowl, add half the
~ 1/8 cup broccoli or cauliflower, chopped flaxseed powder to it and shape 4 cutlets.
~ 1/8 cup capsicum or any other seasonal green 2. Heat a non-stick pan and cook the cutlets on
vegetable medium flame. Press them down to cook well,
~ 1 tbsp coriander leaves about 4 minutes on each side.
~ 2 garlic cloves
~ 2 tbsps flaxseed powder, extra for dusting DO NOT USE OIL
~ 1/2 tsp salt
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
~ 1 tsp olive oil 1. Heat a pan over high heat. Add the oil, garlic
~ 2 cloves garlic, chopped and stir-fry for about 30 seconds. Add the
~ 50 gms beans, washed and chopped broccoli and beans and stir for 4-5 minutes, or
~ 1 small broccoli head, cut into florets until soft and slightly coloured. Remove from
~ 1 tsp salt the pan. Season with salt and garnish with
~ 1 tbsp mixed seeds (pumpkin seed, sesame seeds, mixed seeds.
flax seeds)
Make 2 servings
B O X F IT
ZOODLES WITH CHICKEN
~ 1 medium-large green zucchini 1. Use a spiral vegetable slicer or cut the zucchini
~ 1 tbsp olive oil lengthwise into thin long slices. Make the slices
~ 1 tbsp chopped garlic flat and cut into long thin noodles. Keep aside.
~ 2 tbsps chopped spring onions 2. Place the basil, walnuts, cheese, garlic, pepper,
~ Salt to taste olive oil and 1/4 teaspoon salt in a small mixie
~ 100 gms skinless chicken breast and blend until smooth. Add a little extra olive
oil if needed.
PESTO 3. Heat 1 tablespoon oil in a pan over medium-
~ 2 cups packed fresh basil leaves- keep some aside high heat. Add the garlic and cook for 1 minute
~ 1 cup roughly chopped spring onion (only green) until light golden brown, add the spring onions.
~ ¼ cup walnuts Add the chicken and cook for 2-5 minutes on
~ 1/2 cup extra-virgin olive oil low flame. Once the chicken is done from
~ 4 large clove garlic outside add in the zoodles and 2 tbsps of pesto
~ ½ teaspoon ground pepper and salt to taste. Add the egg and toss for about
~ 1 tsp salt 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
~ 50 gms paneer (cottage cheese) 1. Heat oil in a pan, cook the paneer on medium
~ 1 tsp olive oil flame, season with salt and pepper.
~ salt and pepper to taste 2. Once cooked, transfer to a chopping board and
cut into cubes
MUSHROOM SAUCE
~ 1 tbsp olive oil MUSHROOM SAUCE
~ 1 tbsp flour (maida) 1. In a pan, add the olive oil followed by the flour.
~ 1/2 cup sliced mushroom Brown the mixture until golden on low flame.
~ 1/4 cup milk Add the milk and stir well. Add in the
~ salt to taste mushroom and cook on low flame till the
mushrooms reduce in size and leave their own
water. Season with salt.
Makes 1 serving 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
~ 100 gms chicken breast 1. Rub salt and pepper on the chicken breast. Heat
~ 1 tsp olive oil oil in a pan, place the chicken breast and cook
~ salt and pepper to taste on low flame for 4 minutes on each side.
2. Once cooked, transfer to a chopping board and
MUSHROOM SAUCE cut into bite-size pieces.
~ 1 tbsp olive oil
~ 1 tbsp flour (maida) MUSHROOM SAUCE
~ 1/2 cup sliced mushroom 1. In a pan, add the olive oil followed by the flour.
~ 1/4 cup milk Brown the mixture until golden on low flame.
~ salt to taste 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
Makes 1 serving 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
~ 1/2 cup low-fat dahi or homemade coconut milk 1. Blend everything in a mixie and enjoy with your
~ 1 cup water lunch!
~ 1 tsp kala namak
~ 1/2 tsp salt
~ 1/2 tsp pepper
~ 1 tbsp fresh mint (optional)
Makes 1 serving
B O X F IT
PANEER TIKKA ROLL
~ 50 gms paneer, cut into big cubes 1. In a mixie blend all the ingredients under
~ 1/2 onion, cut into cubes marinade until smooth, pour into a bowl (Keep
~ 1/2 green capsicum, cut into cubes some aside as chutney). Add the paneer, onion
~ 1/4 cup whole wheat atta or any other atta of your and capsicum into the marinade and let it sit for
choice except maida. 10 mins in the fridge.
~ 1/2 tbsp ghee 2. Add water to the atta and make a dough (you
can add ajwain to the dough). Roll out 1 thickish
MARINADE roti and cook on a flat tawa. Add 1/2 tsp of ghee
~ fresh coriander (stems included), 1 handful between both sides to make it crispy.
~ fresh mint, 1 handful 3. Meanwhile, grill the paneer, onion and
~ 1-inch ginger capsicum in ghee on high flame. Let it become
~ 1 tsp chaat masala nice and brown.
~ 1 green chilli 4. Assemble the role and enjoy!
~ 1 tbsp dahi
~ salt to taste
Makes 1 serving = 1 roll
B O X F IT
CHICKEN ROLL
~ 100 gms chicken breast, cut 1. In a mixie blend all the ingredients under
~ 1/2 onion, cut into cubes marinade until smooth, pour into a bowl (keep
~ 1/2 green capsicum, cut into cubes some aside as chutney). Add the chicken, onion
~ 1/2 cup whole wheat atta or any other atta of your and capsicum into the marinade and let it sit for
choice except maida. 10 mins in the fridge.
~ 1/2 tbsp ghee 2. Grill the chicken, onion and capsicum in 1/4
tbsp ghee on medium/low flame until the
MARINADE chicken is cooked.
~ fresh coriander (stems included), 1 handful 3. Add water to the atta and make a dough (you
~ fresh mint, 1 handful can add ajwain to the dough). Roll out 1 thickish
~ 1-inch ginger roti and cook on a flat tawa. Add 1/4 tbsp of
~ 1 tsp chaat masala ghee between both sides to make it crispy.
~ 1 green chilli 4. Assemble the roll by stuffing the filling in the
~ 1 tbsp dahi roti and enjoy with chutney.
~ salt to taste
Makes 1 serving = 1 roll
B O X F IT
ZUCCHINI BOATS V
~ 1 large green zucchini cut lengthwise to make two 1. Once you've sliced your zucchini perfectly,
equal halves scoop the inside using a spoon to make it
~ 1/2 onion, chopped hollow. You can also use a pairing knife to cut
~ 1/2 cup chopped vegetables of your choice the desired shape and then scoop out the pulp
(mushroom, peppers, corn) with a spoon.
~ salt, oregano and chilli flakes for seasoning 2. Finely chop the pulp and keep it aside. Heat a
~ 1 tomato, pureed pan and cook the onions until translucent. Add
~ salt to taste the vegetables including the zucchini pulp and
~ 1 tsp olive oil tomato puree. Cook for 2 minutes.
~ 20 gms grated paneer 3. 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
Makes 1 serving and bake it alongside. Sprinkle the grated
paneer on top.
4. 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.
5. Garnish with any fresh herb of your choice and
eat straight out of the oven!
B O X F IT
VEGETABLE DALIYA
~ 1/4 cup daliya or bulgar wheat or oats 1. Wash the daliya 2-3 times in water and strain.
~ 1 cup chopped vegetables of your choice (carrot, 2. In a pot, heat the ghee, add the ginger and
peas, cauliflower, capsicum) garlic, cook until golden, add the cumin seeds.
~ 1 tsp cumin seeds 3. Add the vegetables and the daliya along with
~ 1 inch ginger the haldi and water. Cover the pot and let it
~ 1 garlic clove cook for 10-15 mins on low heat until the
~ pinch of haldi vegetables and grains are cooked. Stir
~ salt to taste occasionally and add more water if required.
~ fresh coriander and lemon for garnishing 4. Once you open it, give it a gentle stir with a
~ 1 cup water fork, season with salt, lemon and garnish with
~ 1/2 tsp ghee fresh coriander.
Makes 1 serving
B O X F IT
SPINACH AND CORN BAKE
~ 200 gms spinach, washed 1. Add the washed spinach to a big pot along with
~ 1/2 cup corn kernels (can replace with sliced the ginger. Cover the lid and let it steam for 3-5
button mushroom) mins until the leaves wilt. Transfer to a mixie
~ 2 garlic cloves and puree until smooth.
~ 1-inch garlic 2. In a flat pan, heat oil and cook the garlic until
~ 1/2 tsp olive oil golden brown. Add the spinach puree and corn,
~ 50 gms grated paneer cook for about 5 mins. Season with salt and
~ 10 gms grated cheese paprika if you want to make it a little spicy.
3. Transfer to a flat pyrex (glass) dish, sprinkle the
grated paneer and cheese on top and bake/grill
Makes 1 serving in the oven at 180*C until the top turns golden
brown. (6-8 mins)
B O X F IT
TUNA CUCUMBER SUSHI
~ 1 cucumber 1. Cut the cucumber into roundels, 2" thick. Use a

~ 1/4 cup canned tuna pairing knife and cut the inner pulp, scoop it out
~ 1 tsp mustard with a spoon so you get a hollow ring.
~ 1 tbsp yoghurt 2. Chop the cucumber and mix with the tuna along
~ salt and pepper to taste 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
~ 100 gms chicken breast 1. Rub salt and pepper on the chicken breast. Heat
~ 2 slices of whole wheat bread/sourdough/gluten- oil on a pan and cook the chicken breast for 5
free bread minutes on each side on a low flame.
~ 1/2 tomato or cucumber or both! Alternatively, use frozen smoked chicken breast
~ 2 big leaves of iceberg lettuce (or any other salad (green chick), defrost in the microwave.
leaf) 2. Cut the chicken breast into half so you have 2
~ salt and pepper to taste thin breasts.
~ 1 tbsp mustard 3. Slightly toast your toast and apply mustard on
~ 1 tbsp hummus or pesto one side and pesto/hummus on the other. Put
~ 1 tsp olive oil the lettuce, followed by the tomato or
cucumber and then the chicken breast. Close
the sandwich and enjoy.
Makes 1 serving 4. If you have a sandwich maker or toastie at
home you can grill the sandwich.
B O X F IT
PARWAL / TINDORA SABZI
~ 250 gms tindora, cut into roundels 1. Heat oil/ghee in a pan, turn to low flame and
~ 1 tsp ghee or olive oil add the jeera, let it crackle a bit and then add
~ 1 pinch hing the dhaniya powder. Stir it a bit and add the
~ 1 tsp whole jeera hing followed by the chopped vegetable.
~ 1 tsp haldi 2. Cover with a lid and let it cook for 8-10 mins,
~ 1 tsp dhaniya powder stirring occasionally. Towards the end, stir in
~ salt to taste the haldi and salt to taste. Garnish with
~ fresh coriander to garnish coriander and serve hot.
Makes 2 servings
B O X F IT
COCONUT CHUTNEY
~ 1 cup fresh grated coconut 1. Blend the coconut in the mixie with salt, lemon
~ 1 tbsp water juice and the green chilli. Add some water if
~ 1 tsp mustard seeds required.
~ Handful fresh curry leaves 2. In a small pan, dry roast the mustard seeds until
~ 1 green chilli fragrant. Wash the curry leaves and add them
~ salt to taste to the pan. Switch off the flame and put the
~ Juice of 1/2 lemon tadka over the chutney.
1 serving is 1 tbsp
B O X F IT
TERIYAKI PANEER
~ 100 gms paneer 1. Slice the paneer into bite-size pieces and set
~ 1 tablespoon olive oil, divided aside.
~ 1 onion, sliced thinly 2. Heat a wok or non-stick skillet over high heat.
~ 1 broccoli crown, chopped Add 1/2 the oil to the wok. When the oil ripples,
~ ¼ cup water add the paneer and cook for 3-4 minutes until
~ 1/2 cup chopped french beans or edamame it’s crisp and golden underneath then turn with
~ 1/2 cup teriyaki Sauce OR half oyster and half soy tongs and brown the other side. Transfer to a
OR black bean sauce plate lined with paper towels.
~ 1/2 cup cooked quinoa 3. Heat the remaining oil in the wok and add the
~ 1/4 cup chopped green onion- keep the greens onion. Stir fry for 2-3 minutes then add the
aside broccoli and carefully pour in ¼ cup water,
~ Sesame seeds 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.
Makes 1 serving 4. Top with green onion and sesame seeds and
serve over quinoa.
B O X F IT
METHI ALOO
~ 200 gms methi, washed and roughly chopped 1. In a pan, heat half the oil and lightly fry the
~ 50 gms potato, cut into cubes potato. Cook until it gets some colour and keep
~ 1/2 onion, chopped aside.
~ 1 inch ginger 2. In the remaining oil add the ginger, followed by
~ 1 tsp cumin powder the onion. Turn on low flame till it leaves some
~ 1 tsp coriander powder water.
~ 1/2 tsp haldi 3. Add the methi leaves to the pan and cook on
~ salt to taste low flame till the leaves leave their own water
~ 1/2 tbsp ghee 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
~ 30 gms paneer, cubes 1. In a large skillet, heat 1 tsp oil over medium
~ 30 gms boiled chickpeas or kidney beans heat. Sauté garlic and onion for a few minutes
~ 1 tsp extra virgin olive oil over medium heat. Add in the peppers and
~ 3 garlic cloves mushrooms and sauté for 5 minutes, reducing
~ 1 diced sweet onion heat if necessary and stirring frequently so it
~ 1/4 cup sliced mushrooms doesn’t stick to the bottom.
~ 1/4 cup sliced bell peppers 2. Add the paneer, fresh herbs, lemon juice, and
~ 2 tbsp minced fresh parsley season with salt and pepper to taste. Cook for 1
~ 2 tbsp basil more minute.
~ 1-1.5 tbsp fresh lemon juice 3. Heat the wrap on a tava. To assemble first put
~ 1/4 cup hung curd the hung curd dip and place the mixture on top.
~ 3/4 tsp kosher salt (or to taste) + black pepper Add some more fresh herbs, wrap and enjoy!
~ 1 whole wheat tortilla wrap
Makes 1 serving
B O X F IT
GREEN PROTEIN SMOOTHIE
~ 2 cups raw baby spinach 1. Blend everything in a high-speed blender except

~ 2 cups coconut water the pumpkin and flax seeds. Pour your smoothie
~ 1 banana or 1/2 avocado into a glass and top with the seeds.
~ 1 tsp spirulina/wheatgrass or moringa powder
~ 20 gm protein powder
~ 2 tsp flax seeds
~ 1 tsp pumpkin seed
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
~ 4 eggs/ 200 gms fish filet or mutton 1. Heat 2 cups of water in a pan and add a pinch of salt.
~ salt as required Once the eggs have boiled for 10 mins, take the pan
~ 1 onion off the flame and remove the shells of the eggs.
~ 1/2 piece ginger Alternatively, prepare the fish filet or chicken chunks.
~ red chilli as required 2. Next, chop the onion, ginger, garlic cloves and green
~ 1/2 teaspoon coriander powder chillies and keep them aside. Next, add the tomato to
~ 3/4 teaspoon garam masala powder a blender jar and blend it to make a thick paste.
~ 2 cup water Meanwhile, heat some olive oil in a wok over a
~ 1 tomato medium flame and add garlic cloves along with ginger
~ 2 green chilli in it. Saute them until they turn soft and you can
~ 4 cloves garlic smell the aroma of garlic. Now add the onions along
~ 3/4 teaspoon turmeric with green chillies. Let the onions become soft and
~ 2 tablespoon virgin olive oil turn golden brown in colour.
3. Next, season this mixture with spices like turmeric,
Make fish or mutton curry if you’re not eating eggs. 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
Makes 2 servings spices. Once done, add the blended tomato paste to
this and stir it to coat all the ingredients with spices.
4. 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.
5. Garnish with coriander leaves
Note- feel free to follow your home recipe.
B O X F IT
HOMEMADE PIZZA
BASE (make your own or use a tortilla wrap) 1. Mix the ingredients for the dough really well.
~ 250 gms whole wheat flour Knead for 10-15 mins. The more you stretch and
~ 4 gms dry yeast (activated in warm water) or 10 break the dough the better strength it will get.
gm fresh yeast Shape it into a tight ball and place it in a bowl,
~ 1 gm sugar cover with cling wrap and let it rise for about 2
~ 4 gms salt hours at room temperature.
~ 115 ml water 2. Preheat oven to 220 degrees C
~ 17ml oil (olive oil) 3. Make the sauce by sauteing garlic, followed by
onion. Add the tomato puree and let it cook on
TOPPINGS low-medium flame for 15-20 mins. Season really
~ 1 red capsicum sliced into strips well with salt, oregano and chilli flakes.
~ 100gms sliced mushrooms 4. Roll out the base however you want to
~ 100 gms protein of your choice whatever thickness you can handle, generously
dusting with flour to avoid it from sticking to the
SAUCE surface. Dust the tray with flour and bake the
~ 1 Red onion, chopped pizza base for 10 mins at 220*C. (If using tortilla
~ 8 Garlic cloves finely chopped (the more the wraps skip this step).
better) 5. Take it out and add the pizza sauce and your
~ 200 gms fresh tomato, pureed toppings. Bake for another 15 mins at 200*C
~ oregano and enjoy 🍕
~ chilli flakes
~ salt
Makes 6 servings. 1 serving is 4 slices or half a pizza
B O X F IT
PROTEIN COFFEE SHAKE
~ 25 gms rolled oats 1. Combine all ingredients in a high-speed blender

~ 1 sliced banana, frozen for 30 mins or more and enjoy!
~ 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)
Makes 1 serving
B O X F IT
BURRITO (GL, LF)
~ 1/4 cup overnight soaked and boiled kidney beans 1. Combine the gram flour or cornflour with 2
~ 1/2 chopped tomato tbsps water to make a dough, cling wrap and
~ 1 tsp extra virgin olive oil keep in the fridge.
~ 2 garlic cloves 2. Meanwhile, in a large skillet, heat 1 tsp oil over
~ 1/2 diced onion medium heat. Sauté garlic and onion for a few
~ 1/2 cup sliced mushrooms minutes over medium heat. Add in the peppers
~ 1/2 cup sliced bell peppers and mushrooms and sauté for 5 minutes,
~ 2 tbsp minced fresh parsley or coriander reducing heat if necessary and stirring
~ Handful of basil frequently so it doesn’t stick to the bottom.
~ Juice of 1/2 a lemon 3. Add the kidney beans, fresh herbs, lemon juice,
~ 3/4 tsp kosher salt (or to taste) + black pepper and season with salt and pepper to taste. Cook
~ 3/4 cup besan or gram flour or makki atta for 1 more minute.
4. 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.
Makes 1 serving 5. To assemble, place the mixture in the middle
along with the raw tomato, wrap and enjoy!
B O X F IT
GLUTEN-FREE PASTA
~ 1/4 cabbage 1. Cut the cabbage lengthwise, in thin strands.

~ 50 gms peas Wash and keep in a strainer.
~ 20 gms gluten-free pasta (quinoa, edamame, 2. Boil the pasta.
brown rice, soba) 3. Heat oil in a pan, cook the garlic until golden
~ 1/4 cup or 10 ml veg stock brown. Deglaze the pan with the vegetable
~ 1 tsp salt stock and add the cabbage and peas. Add in the
~ 4 cloves garlic pasta and season with salt and oregano.
~ 1 tsp olive oil 4. Garnish with basil leaves and enjoy!
~ 1 tsp oregano
~ Handful of basil leaves
Makes 1 serving
B O X F IT
PROTEIN MUG CAKE
~ 1 scoop protein powder (chocolate or vanilla) 1. Whisk until mixed, then add into a
~ 1 tbsp unsweetened cocoa powder microwavable mug and
~ 1/3 cup or 3 tbsp almond milk (or any other milk) microwave for 60-80 seconds.
~ 2 tbsps coconut/ almond/ oats flour (80 is drier 60 is gooier – We recommend
~ 1 tbsp regular flour gooier!!!)
~ 1 tbsp jaggery or brown sugar or stevia 2. Pair with protein banana ice cream for added
~ 1/2 tsp vanilla essence goodness!
~ 2 tsp olive oil
~ 1 tsp baking powder
Makes 1 serving
B O X F IT
KALE SALAD
~ 1 cup chickpeas, soaked overnight and boiled 1. Strain the chickpeas and place them on a towel
~ 2 tbsps pomegranate on a tray and leave to dry for 30 mins or more
~ 1 cucumber, cut into cubes under a fan or outside. Preheat the oven to
~ 8 stems kale, broken into bite-sized pieces 180*C.
~ 1/4 iceberg lettuce or any other salad leaf 2. If the chickpeas are a little wet, never mind.
~ 3 walnuts, broken Place them on a baking tray and bake for 20
~ 1 tsp sesame seeds mins until they're crisp on the outside but still
~ 1 tsp sunflower or pumpkin seeds soft. (You can use leftover roasted chickpeas if
you have any left).
DRESSING 3. Combine all the salad ingredients. Mix the salad
~ You can use 2 tbsps of hummus mixed with lemon dressing together and toss the salad in it. Enjoy!
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
QUINOA VEGETABLE POT
~ 1/4 cup or 40 gms cooked quinoa 1. Cook quinoa in double amount of water for 15
~ 1 tbsp grated ginger mins, until cooked.
~ 1 tsp cinnamon powder 2. Heat oil in a pan, cook the ginger until fragrant.
~ 1 tsp cumin powder Add the lemongrass, cumin and cinnamon
~ 1 tsp lemon zest (wash and grate the lemon skin) powder. Add all the vegetables and cook for 3-4
~ 1 lemongrass stalk or juice of 1 lemon minutes on low flame.
~ pepper and salt to taste 3. Add the soya sauce and lemon juice and lemon
~ 2 tbsps soya sauce (omit if soy intolerant) zest. Add the cooked quinoa and mix well.
~ 1/4 cup cut beans Season with salt if required. Garnish with basil
~ 1/4 red bell pepper, thinly sliced leaves and peanuts.
~ 1/8 sliced cabbage
~ Handful of basil leaves
~ 1 tsp olive oil
~ 4-5 peanuts
Makes 1 serving
B O X F IT
TURMERIC OATS
~ 1/4 cup or 50 gms rolled oats (Gluten-free) 1. Rinse the oats 2-3 times and then cook them in
~ 1/2 cup water water along with the turmeric and saffron is
~ 1/2 tsp turmeric powder or freshly grated turmeric using.
~ 1-2 saffron strands (optional) 2. After 5-6 minutes when the oats are cooked,
~ 10 gms protein powder (omit if not consuming) add in the protein powder and stir well (only if
using). Pour into a bowl, garnish and enjoy!
GARNISH 3. You can consume the oats warm or cold.
~ 6 raisins/ dried blackberries/ dried blueberries or 4. Cook quinoa in double amount of water for 15
dried cranberries mins, until cooked.
~ grated coconut 5. Heat oil in a pan, cook the ginger until fragrant.
~ 1 tsp chia seeds or flax seeds Add the lemongrass, cumin and cinnamon
~ 7 almonds, sliced powder. Add all the vegetables and cook for 3-4
minutes on low flame.
6. Add the soya sauce and lemon juice and lemon
zest. Add the cooked quinoa and mix well.
Makes 1 serving Season with salt if required. Garnish with basil
leaves and peanuts.
B O X F IT
SUGAR-FREE OATS
~ 1/4 cup or 50 grams rolled oats (Gluten-free) 1. Rinse the oats 2-3 times and then cook them in
~ 1/2 cup water water along with the cinnamon, turmeric and
~ 1/2 tsp turmeric powder or freshly grated turmeric saffron, if using.
~ 1/2 tsp cinnamon powder 2. After 5-6 minutes when the oats are cooked,
~ 1-2 saffron strands (optional) add in the protein powder and stir well (only if
~ 10 gms protein powder (omit if not consuming) using). Pour into a bowl, garnish and enjoy!
3. 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
~ 100 gms chicken breast or 200gms chicken on the 1. Pre-heat your oven to 200 *C. Mix half the salt,
bone paprika, pepper and dried herb and coat the
~ 1 onion, roughly cut chicken well.
~ 1 sweet potato, peeled and cut into large chunks 2. Combine the onion, garlic, and potato, olive oil,
~ 100 gms spinach half the salt, pepper, paprika and dried herb and
~ 4 garlic cloves, whole place in a flat pyrex dish. Place the chicken on
~ 1 tsp salt top and roast in the oven for 35-40 mins.
~ 1 tsp pepper 3. Take out and place the spinach on top and roast
~ 1 tbsp olive oil for another 8-10 mins. Garnish with fresh herbs
~ 1.2 tsp paprika or red chilli powder and enjoy!
~ 1 tbsp any dried herb of your choice, like oregano
or basil
~ 1 tbsp fresh herb like parsley, coriander, basil,
rosemary, thyme
Makes 2 servings
B O X F IT
CHICKPEA CUTLET
~ 1 cup soaked and boiled chickpeas 1. Blend the spinach, garlic, coriander leaves, chilli
~ 100 gms boiled spinach, roughly chopped (squeeze and salt in a mixie. Add the chickpeas and blend
out excess water) again, the mixture will be a little coarse.
~ 1/3 cup oats, ground in the mixie to make oat flour 2. Put the mixture in a bowl and add in the oat
~ 3 garlic cloves flour, keep some aside for coating.
~ 1 green chilli 3. Shape the cutlets and dust them in oat flour.
~ salt to taste 4. Grease a pan with oil and cook the cutlets for
~ handful coriander leaves (optional) about 4-5 mins on each side or until brown.
~ 1/2 tsp olive oil
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
~ 1/4 cup singhara atta 1. Mix all the ingredients together except the
~ 1/2 tsp cumin powder water and oil. Add the water, the batter should
~ 1/2 small green chilli (if you want to make it spicy) be of pourable consistency.
~ himalayan pink salt to taste 2. Heat a flat pan or tava. Pour 1 ladle of batter,
~ 1/2 cup water, or as needed don't spread it. Spread some oil on the edges
~ 1/2 tsp ghee or olive oil and flip it once the edges start to cook. Cook the
~ 1 tbsp fresh coriander, chopped 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
~ 3/4 cup amaranth flour 1. Make the dough and add more water if
~ 4 tbsps water required. (you can cling wrap it and let it rest for
15 mins if you have time).
1 serving is 1 roti to make the roti. Make it like a regular roti.
B O X F IT
FISH CURRY
~ 2 garlic cloves 1. Cut the fish and marinate with salt, set aside in
~ 2 small green chillies, chopped the fridge.
~ 1/2 tbsp finely chopped ginger 2. Blend the turmeric, garlic, chilli and ginger in a
~ 4 tsp turmeric powder or 2 tbsp finely chopped small mixie or grind with a mortar and pestle.
fresh turmeric Heat oil over medium heat and cook the onions
~ 1/2 onion finely chopped until translucent. Add the chilli paste and cook
~ 1 tsp cumin powder until fragrant. Add all the spices and the curry
~ 1 tsp coriander powder leaves.
~ 1/4 tsp ground cloves 3. Deglaze with the stock and add the fish pieces.
~ 2 green cardamom seeds, cracked Let it boil for about 2 minutes or until the fish
~ 6 curry leaves turns opaque. Add the coconut milk and turn off
~ 200 ml of homemade coconut milk the gas (do not cook the coconut milk).
~ 100 ml stock or water 4. Garnish with fresh coriander and enjoy with
~ 250 grams fish of your choice cut into cubes brown or red rice.
~ Juice of 1 lemon
~ 1 tsp olive oil or ghee
Makes 3 servings
B O X F IT
FALAFEL
~ 1/2 cup chickpeas (soaked overnight and boiled in 1. Combine all the ingredients except half the
a pressure cooker) chickpeas, peas, sesame seeds and oil in a high-
~ 4 garlic cloves speed blender. Pulse until smooth. Add the
~ 1/2 chopped onion remaining chickpeas and peas and blend on low
~ 1 tsp cumin powder speed until combined, let there be a bite.
~ 1 tsp coriander powder Refrigerate for 30 mins.
~ 1/2 cup roughly chopped fresh coriander 2. Form the falafels into 10 flattish balls. Make
~ 1 tsp cinnamon powder sure they're tightly packed. Coat each one in
~ 1/2 tsp black pepper sesame seeds and keep them aside. Make some
~ 1 tsp baking powder extra and keep it in the freezer for another
~ 1 tsp salt dinner.
~ 1/2 tsp chilli flakes 3. Heat half the oil in a flat pan and cook half the
~ 1/2 cup peas (fresh or frozen) patties for 4-5 mins or golden brown and crispy
~ 2 tbsps besan or gram flour on each side. Heat the remaining oil and cook
~ 2 tbsp sesame seeds (mixed or white) the rest or freeze them for a future dinner.
~ 1 tbsp olive oil
Makes 2 servings = 10 falafels

1 serving is 5 falafels
B O X F IT
THAI CURRY (NON VEG)
~ 4 tbsps real Thai curry paste (red, green or yellow) 1. Heat the oil in a pan, add the Thai curry paste
~ 150 ml of homemade coconut milk and cook on low flame for about 1 minute,
~ 2 cups chopped vegetables of your choice stirring continuously so that it doesn’t stick.
(mushroom, baby corn, beans etc.) Smash the lemongrass with some weight and
~ 1 tbsp olive oil add it to the pot along with the lime leaves.
~ 100 gms cubed chicken or prawns 2. Add the chicken or prawns to the pan and coat
~ 1 stick lemongrass with the paste, cook halfway. Add the
~ 3-4 kaffir lime leaves vegetables, they will release their own water on
low flame. Once the vegetables and chicken are
Makes 2 servings cooked, add the coconut milk and turn off the
flame. Cover with a lid so that it stays warm.
3. Season with fresh basil and salt or fish sauce to
taste.
B O X F IT
CAULIFLOWER FRIED RICE
~ 1 tsp olive oil 1. Grate the cauliflower with a box grater or blitz
~ 1 small cauliflower head (or 1/2 or 1 big) the florets in a mixie.
~ 2 garlic cloves 2. Heat oil in a pan and garlic add garlic, followed
~ 1-inch ginger chopped by the onion. Once fragrant, add the grated
~ 1/2 small onion or 1 spring onion, chopped cauliflower along with the soy or coconut
~ 1 cup peas and carrot or any other vegetables of aminos and vinegar if using. Add the peas and
your choice carrots and cook until the rice and vegetables
~ 2 tbsps soya sauce (use coconut aminos if gluten are tender.
or soy intolerant) 3. Season with chilli flakes and salt. Add the
~ 1 tsp rice vinegar (optional) sesame seeds and sesame oil if using. You can
~ 1 tsp chilli flakes garnish it with the green part of the spring
~ salt to taste onion and nuts if you'd like!
~ half a handful of peanuts or cashews
~ 1 tsp sesame oil or sesame seeds or both!
Makes 1 serving
B O X F IT
CAULIFLOWER EGG FRIED RICE
~ 1 tsp olive oil 1. Grate the cauliflower with a box grater or blitz
~ 1 egg the florets in a mixie.
~ 1 small cauliflower head (or 1/2 or 1 big) 2. Heat oil in a pan and garlic add garlic, followed
~ 2 garlic cloves by the onion. Once fragrant, add the grated
~ 1-inch ginger chopped cauliflower along with the soy or coconut
~ 1/2 small onion or 1 spring onion, chopped aminos and vinegar if using. Add the peas and
~ 1/2 cup peas and carrot carrots and cook until the rice and vegetables
~ 2 tbsps soya sauce (use coconut aminos if gluten are tender.
or soy intolerant) 3. Move the rice to the side of the pan and add the
~ 1 tsp rice vinegar (optional) egg on low flame, stirring really well and once
~ 1 tsp chilli flakes its scrambled combine it with the rice.
~ salt to taste 4. Season with chilli flakes and salt. Add the
~ half a handful of peanuts or cashews sesame seeds and sesame oil if using. You can
~ 1 tsp sesame oil or sesame seeds or both! 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
~ 1-inch ginger, grated 1. Wash the daal and add it to a pressure cooker
~ 1 tomato, pureed with double the amount of water. Add the
~ 1 tsp whole jeera or powder chopped tori, salt and haldi as well.
~ 100 gms peeled and cubed tori or palak 2. Heat oil in a tadka pan and add the ginger, cook
~ salt to taste for a minute and add the cumin followed by the
~ 1 tsp ghee or olive oil tomato puree. Cook for 2 minutes and add to
~ 1/4 cup channa daal the pressure cooker.
~ 1 tsp haldi 3. Let it cook for 30 minutes or 3 whistles. You can
~ 1/2 onion add an extra tadka of tomato and onion paste.
4. Garnish with fresh coriander and enjoy with rice
or roti.
Makes 1 serving
B O X F IT
LAUKI / GHIYA KI SABZI
~ 1-inch ginger, grated 1. Heat oil in a pan and add the ginger, cook for a
~ 1 tomato, pureed minute and add the cumin followed by the
~ 1 tsp whole jeera or powder tomato puree. Cook until the tomato starts
~ 100 gms peeled and cubed lauki changing colour for about 5 minutes on
~ salt to taste medium-low flame.
~ 1 tsp ghee or olive oil 2. 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
Makes 1 serving the lid until tender. Season with salt.
B O X F IT
BHINDI
~ 1 pinch hing 1. In a pan, heat some oil and add the hing,
~ 100 gms bhindi cut into small pieces followed by the bhindi and onion. Mix it once
~ 1 onion, chopped and then leave it to cook on low flame. (do not
~ 1 pinch amchoor mix the bhindi or else it will get slimy).
~ salt to taste 2. After 7 minutes add the amchoor, mix and turn
~ 1 tsp olive oil or ghee the bhindi to cook the other side.
3. 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
~ 1/4 cup lobia soaked in water for up to 3 hours 1. Boil the soaked lobia along with the salt in a
~ 100 gms spinach, roughly chopped pressure cooker for 4 whistles.
~ 1 tsp cumin seeds or powder 2. In a big kadhai or pressure cooker, heat some oil
~ 1 tbsp ginger garlic paste and add the cumin seeds, once they start to
~ 1/2 onion, chopped crackle add the ginger garlic paste and cook
~ 1 small green chilli, chopped until it changes colour. Add the onions and
~ 1 tsp turmeric powder green chilli and saute until onions turn
~ 1 tomato, pureed translucent. Add turmeric and mix well.
~ salt to taste 3. Add the tomato puree and cook until it starts
~ pinch of red chilli powder leaving oil. Add the coriander powder or garam
~ 1 tsp coriander powder or graram masala masala and red chilli powder if you want to
~ 1 tsp mustard oil or ghee make it spicy.
4. Add the beans along with their water. Add the
chopped spinach and mix well. Let the curry
Makes 2 servings 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
~ 100 gms karela, peeled and cut into thin rings 1. Heat oil in a pan and add cumin and coriander
~ 1 small onion, cut into thin rings powder and then ass the onion, shallow fry
~ 1 tsp cumin powder them and then add the karela.
~ 1 tsp coriander powder 2. Cook until tender on medium to low flame.
~ salt to taste Season with salt.
~ 1 tsp mustard or olive oil
Makes 1 serving
B O X F IT
TENDIL OR KUNDRU KI SABZI
~ 50 gms kundru or tendil, cut into thin rings 1. Heat oil in a pan, add the ginger and cook for 30
~ 1-inch ginger, chopped secs followed by the cumin powder. Add the
~ 1 tsp cumin powder kundru and cook on medium-low flame for 10-
~ salt to taste 15 mins or until tender.
~ pinch of haldi 2. Add turmeric and season with salt. Enjoy with
~ 1/2 tsp ghee or mustard oil roti!
Makes 1 serving
B O X F IT
VEGAN OVERNIGHT OATS
~ 1/3 cup rolled oats 1. Combine all the ingredients except the fruit in a
~ 1 cup almond milk jar with a lid, give it a stir and store in the fridge
~ 1 tbsp chia seeds overnight (or 2 hrs).
~ 1 tbsp honey 2. Mix it and top with fruit of choice. You can even
~ 1/2 tbsp peanut butter (optional) add 1 tbsp of anything crunchy on top (think
~ 1 fruit of your choice (strawberries/ blueberries/ granola, pumpkin seeds, almonds).
banana)
Makes 1 serving
B O X F IT
HOMEMADE FALAFEL BURGER
~ 200 gms chickpeas, soaked overnight and boiled 1. Place onion, garlic, coriander, cumin, besan,
~ 2 garlic cloves fresh coriander or parsley and a small amount
~ 1 Onion Roughly Chopped of salt and pepper into a food processor and
~ 1 tsp Olive oil blend until almost smooth.
~ 1 tsp cumin ground 2. Shape the mixture into four patties of the same
~ 1/2 cup fresh coriander or parsley size and refrigerate for 30 minutes.
~ 1 tbsp besan 3. Meanwhile, finely dice the tomato, cucumber,
~ 100 gms low-fat greek yoghurt (omit it lactose coriander, parsley and one garlic clove and
intolerant) combine in a bowl with cooked quinoa and
~ 20 gms quinoa uncooked lemon juice.
~ 1 small cucumber, diced 4. Remove the patties from the refrigerator and
~ 1 medium tomatoes heat the oil in a non-stick frypan over a medium
~ Handful Lettuce heat.
~ 20 ml lemon juice 5. Cook the patties for 4-5 minutes on each side or
~ salt and pepper to taste until cooked through.
6. Meanwhile, slice a wholewheat burger in half
and toast. Alternatively use whole wheat bread.
7. Once toasted, insert the falafel burger, followed
Makes 2 servings by a quarter of tabbouleh, yoghurt, lettuce and
sliced red onion.
B O X F IT
SATVIK PUMPKIN SOUP
~ 250 gms chopped red pumpkin, with skin 1. In a soup pot, steam the pumpkin for about 20
~ 1 tbsp dried or fresh thyme mins with the lid on, until soft. Add some water
~ 1/2 tsp dry rosemary or 1 stem if required.
~ 1 tbsp pink/rock salt 2. Once the pumpkin has cooked, transfer to a
~ 1/2 green chilli, chopped blender along with the rest of the ingredients.
~ 1.5 cups or 100 ml homemade coconut milk Blend until smooth. Garnish with the toppings
and enjoy!
GARNISH (the rosemary and thyme are essential for
~ 1 tbsp pumpkin seeds flavouring so use the dried version in case you
~ 1/4 red bell pepper, cut into strips can't get fresh!)
~ coconut shavings
Makes 1 serving
B O X F IT
TERIYAKI CHICKEN / FISH
~ 100 gms chicken or fish cut into cubes 1. Cut the protein of your choice into bite-size
~ 1 tsp olive oil pieces and set aside, season with salt and set
~ 1 spring onion, sliced thinly, keep the greens aside aside.
~ 2 garlic cloves 2. Heat a pan and add the garlic, cook for a minute
~ ¼ cup water and add the spring onions. Add the protein of
~ 1/2 cup or 50 gms chopped beans your choice along with the teriyaki sauce and
~ 1/4 red bell pepper, cut into cubes coat well, cook for 1 minute and then add the
~ 2 tbsps Teriyaki Sauce OR half oyster and half soy vegetables.
OR black bean sauce 3. Cook on low flame so that the vegetables
~ Sesame seeds release their water and the protein cooks
through. Add water if required. Season with salt
and garnish with sesame seeds and spring
Makes 1 serving onions.
B O X F IT
CUCUMBER SALAD
~ 1 cucumber, cut into cubes 1. Heat oil in a pan, madd the mustard seeds
~ 3-4 curry leaves followed by curry leaves. Add the red chilli and
~ 1 tbsp roasted peanuts switch off the gas.
~ pinch of salt 2. Pour the tadka over the cucumber. Season with
~ Juice of ½ lemon salt and lemon juice just before serving.
~ 1 tsp rai or mustard seeds
~ 1 red chilli
~ ½ tsp ghee or mustard oil
Makes 1 SERVING
B O X F IT
CHINESE CHICKEN / FISH
~ 1 tbsp olive oil 1. Mix protein, soy sauce, sugar, and cornstarch in
~ 150 gms skinless, boneless chicken or 150 gms fish a bowl.
~ 1 tsp minced garlic 2. Heat half the oil in a large skillet or wok over
~ 1 tsp minced ginger medium-high heat; cook the garlic, ginger, and
~ 1-2 spring onion vegetables for 2 to 3 minutes. Add chicken
~ 2 tbsp soya sauce or coconut aminos (can broth, cover, and simmer until vegetables are
alternatively use black bean or teriyaki sauce) tender, 4 to 5 minutes. Transfer vegetables and
~ 1 cup chicken stock or water sauce to a large bowl and wipe the skillet clean.
~ 1/2 tbsp cornstarch (omit if not at home) 3. Heat the remaining oil over medium-high heat;
~ 1 tbsp brown sugar cook and stir chicken until meat is no longer
~ 1 cup vegetables - bell pepper/carrots/ beans/ pink in the center, about 5 minutes. Stir in
spinach/mushroom/ vegetables; continue to cook and stir for 2 to 3
~ 3 basil leaves or more minutes more.
~ Sesame seeds or peanuts for garnishing 4. Sprinkle with green onions and basil.
Optional- consume with 80 gms cooked quinoa
Makes 1 SERVING
B O X F IT
PROTEIN SALAD
~ chola or kala channa 1/2 cup 1. Soak kala chana chola overnight and drain. Tie it
~ Whole green gram 1/4 cup up in a damp muslin cloth, and keep it for 24
~ 1 cucumber, cubed hours so that they can sprout. Sprinkle a little
~ 1 tomato, finely chopped water from time to time so that the muslin cloth
~ 1 small onion, finely chopped (optional) does not dry up. Similarly, sprout green gram.
~ 1 tsp roasted cumin powder 2. Take a large bowl, add sprouted kala chana,
~ 1 tsp kala namak or salt sprouted green gram, onion, tomato, coriander
~ pepper to taste leaves, roasted peanuts, salt, roasted cumin
~ 1 seedless green chili, chopped (optional) powder, green chilli, black pepper powder and
~ 1.2 tsp chaat masala chaat masala. Squeeze the juice of lemon into
~ Juice of 1 lemon the bowl and mix till well combined.
~ 1 tbsp fresh coriander 3. Transfer the salad into serving bowls, garnish
~ peanuts with coriander leaves and roasted peanuts and
serve immediately.
Makes 1 Serving
B O X F IT
ORANGE SMOOTHIE
~ 1 cup papaya (cut into cubes and frozen overnight) 1. Blend all the ingredients together except the
~ 1 banana chia seeds and ice. Add the ice cubes and blend
~ 200 ml plant-based milk or 100 ml curd + 100 ml well. Sprinkle chia seeds on top and enjoy!
water
~ 4-5 ice cubes
~ 1 tbsp honey (optional)
~ 1 tsp chia seeds
Makes 1 Serving
B O X F IT
SAUTEED VEGETABLES
~ 2 cups chopped vegetables of your choice (bell 1. Heat oil in a pan, cook the ginger and garlic on
peppers, capsicum, baby corn, mushroom, broccoli, medium-low flame until fragrant.
peas, beans, carrot, zucchini etc.) 2. Add the vegetables to the pan and cook until
~ 1 tsp grated ginger succulent. Season with salt.
~ 1 tsp grated garlic (optional) 3. Mix the ingredients of the sauce together (if you
~ 1 tsp Himalayan pink salt want to make it gravy) and add the sauce to the
~ 1 tsp olive oil pan. Toss the vegetables in the sauce. You can
alternatively season with oregano and chili
SAUCE (optional) flakes.
~ 1 tbsp sriracha sauce 4. Garnish with sesame seeds, chia seeds, and flax
~ 1 tbsp soya sauce or tamari soya (if gluten- seeds.
intolerant)
~ 1/2 cup vegetable stock
Makes 1 Serving
B O X F IT
LOW CARB NAAN
~ 25 g Coconut Flour or oats flour 1. Heat the water for 30 seconds in the
~ 4 g Psyllium Husk (isapgol) microwave.
~ 1/4 teaspoon Baking Powder 2. Mix all the dry ingredients and add warm water.
~ 1/2 cup Water 3. Form a dough and let sit for 10 minutes.
~ 1/2 tbsp ghee or olive oil 4. Cut the dough into 2 parts.
~ Salt to Taste 5. Roll out one part of the dough between two
sheets of parchment paper.
6. Add a bit of butter or ghee to the pan and slap
Makes 1 Serving = 2 naans the flatbread on.
7. Wait for one side to cook completely before
flipping. Fry on both sides till golden brown.
B O X F IT
PEPPER CHICKEN
DRY ROAST 1. Roast all the ingredients under 'dry roast' for 5-
~ 1 tbsp whole black peppercorns 7 mins on low-medium flame. Make sure you
~ 1 " cinnamon stick keep stirring as the peppercorns might start
~ 2 pieces clove burning and you won't get to know. Add the
~ 2 pieces green cardamom chilies after 2 minutes.
~ 1 tbsps coriander seeds 2. Grind all the roasted spices to make a coarse
~ 3 red chilli (add last) powder. Add a little water to the powder to
~ 1 tbsp olive oil, coconut oil or ghee make a paste.
~ 5 garlic cloves 3. Marinate the chicken in the paste, massaging
~ 1 onion, finely chopped. (50 gms) the spice rub nicely into the chicken pieces.
~ 250 gms chicken with bone 4. Heat oil in a pan, add the curry leaves, shallow
~ handful of fresh curry leaves fry the garlic until fragrant, add the onions and
~ 250 ml coconut milk cook on low flame for 2-3 mins until
~ 1/2 - 1 cup water translucent.
5. Add the chicken, 1 cup of water, and cook with
the lid closed until the chicken isn't raw. Just as
Makes 2 servings 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
~ 4 banana 1. Peel the banans, chop them into bite-size pieces

~ 6 dates, seedless and place them in a container with a lid. Freeze
~ 1/4 cup water for 4-6 hours.
~ 2 tbsps peanut butter or any other nut butter of 2. Half an hour before you're ready to make the ice
your choice cream remove the bananas from the fridge.
~ Crushed peanuts or choco chips for garnishing 3. Blend the dates with the water in a high-speed
blender. Add the bananas and peanut butter and
blend till creamy, scraping the sides.
4. Sprinkle peanuts or choco chips (or both!) on top
Makes 4 servings. 1 serving is 2 scoops 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.
5. 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
~ 1 tsp olive oil 1. Wash the spinach and steam it in a closed pot
~ 300 gms raw spinach on full flame for 3 minutes. Once it's cooled put
~ 25 gms frozen corn it in a mixie and blend.
~ 1/2 onion, chopped 2. In a pot heat oil and cook the garlic and ginger,
~ 1-inch ginger, crushed cook for 2 minutes and add the onions. Add the
~ 2 garlic cloves, chopped spinach puree and cook for 8-10 minutes, add
~ salt to taste the corn. Let it cook for 5 minutes and serve.
Makes 1 serving = 200 gms
B O X F IT
COMPOSITE ROTI
~ 1/2 cup whole wheat atta from your chakki 1. Make the roti like a regular phoolka. Add water
~ ½ cup grated beetroot or spinach puree (use any as required and use atta for dusting.
other vegetable like grated carrot or grated
cucumber if need be)
1 SERVING is 1 roti
B O X F IT
BANANA HEMP MATCHA SMOOTHIE
~ 1 banana 1. Blend everything in a mixie really really well and

~ 1/2 small avocado (optional) or a handful of enjoy!
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
MAKES 1 SERVING
B O X F IT
SOYABEAN DAAL
~ 1 cup soya dal chana 1. Soak the dal for a minimum of 5 hrs or
~ 1 tsp turmeric powder overnight.
~ 1 tbsp cumin powder 2. Boil the dal in a pressure cooker on a high flame
~ 1 tbsp coriander powder until it becomes soft.
~ 1 tbsp garam masala powder 3. In a pan, heat the oil, add the onion and bay
~ 1 tsp red chilli powder leaf, stir fry until fragrant, add the ginger-garlic
~ 3 tbsps tomato puree paste. Add the cumin, coriander powder, and
~ 1 onion chopped garam masala. Add the red chili powder and
~ 1 tablespoon ginger garlic paste haldi, followed by the tomato puree. Cook for 4-
~ 1 bay leave 5 mins.
~ to taste Salt 4. Add 1-2 cups of water followed by the boiled
~ as needed Water soybean daal. Stir well, add more water if
~ 1/2 tbsp ghee or mustard oil required. Garnish it with fresh coriander leaves
and serve hot.
MAKES 2 SERVINGS
B O X F IT
KOFTA CURRY
~ 1 cup soybeans (soaked overnight) or 200 gms soya granules 1. If you're using soya beans then soak overnight and boil in a
~ 1 lauki, grated pressure cooker until mushy. If you're using soya chunks or
~ 1 tsp finely grated ginger granules, soak in hot water for about 10 minutes.
~ 1 seedless green chili, finely sliced (or as per taste) 2. Wash, peel, and grate the lauki. Squeeze out the juice and
~ 1 tbsp besan or gram flour keep it aside, we will be using the pulp.
~ juice of one lemon (optional) 3. Squeeze all the water from the soya granules and add to an
~ salt to taste empty mixing bowl, alternatively, add the boiled soya beans.
~ 1 cup soya granules for coating Mash the soya with a fork. Add the lauki pulp, salt, besan,
green chilli, ginger and lemon juice. Combine well, add more
For Simple Gravy besan if it doesn't stick. You can pulse the mixture in a food
~ 1 onion, chopped finely processer.
~ 1 tbsp ginger-garlic paste 4. Put the soya granules on a flat plate. Make balls with the
~ 1 tsp cumin seeds mixture and coat them well in the soya. Place the koftas in a
~ 1/2 cup homemade tomato puree flat pyrex baking dish. Bake in the oven for 10-15 minutes at
~ 1/4 tsp turmeric 200*C.
~ 1 tsp garam masala 5. Meanwhile, make a curry in a pan. Heat some oil, add the
~ salt to taste cumin and onion, and cook until the onions sweat. Add the
~ Fresh coriander to garnish ginger-garlic paste followed by the garam masala and
~ 1 tsp mustard oil or ghee turmeric, cook until fragrant. Add the tomato puree and
cook until brown. Add water and salt to taste.
6. Take out the kofta and pour half of the gravy, cover each
MAKES 1 SERVING 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
~ 1 cup green split moong daal with chilka, soaked 1. Grind the soaked daal with a bit of water to
for 3 hrs make a paste.
~ 4 tbsps water 2. Add the baking powder, salt, and the chopped
~ salt to taste vegetables if using.
~ 1 tsp baking powder 3. Add the water slowly, the batter should be of a
~ Finely chopped coriander, onion, ginger (optional pourable consistency.
to add to the chilla) 4. Heat a flat pan, add a bit of oil. and wipe the
~ 1 tsp olive oil or ghee 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
1 SERVING IS 2 CHILLA chilla should take 4-5 minutes.
B O X F IT
AMARANTH SAAG SABZI
~ 300 gms raw amaranth leaves, washed (also called 1. Roughly chop the amaranth leaves and set them
chaulai/chawli) aside along with the rest of the ingredients.
~ 1-inch ginger, chopped 2. In a pan, heat the oil on medium flame. Cook
~ 2 garlic cloves, chopped the ginger and garlic until fragrant. Add the
~ 1 green chilli, deseeded and chopped green chilli and saute slighlty.
~ 1 tsp mustard oil 3. Add the leaves and cook on a low flame with a
~ salt to taste lid so that the leaves leave their water.
4. Cook for 10 mins, season with salt and serve.
Makes 1 serving
B O X F IT
BUTTER PANEER
~ 150 gms paneer, cubed 1. Heat oil in a pan and cook the ginger until
~ 100 gms dahi fragrant, followed by the jeera powder and
~ 2 tomatoes, pureed (50 gms) garam masala.
~ 1-inch ginger cut into juliennes (matchsticks) 2. When the masalas are done add the Kasturi
~ 1 tsp garam masala methi followed by the tomato puree. Cook for
~ 2 tsp jeera powder 6-8 mins on medium-low flame until the tomato
~ 1 tbsp kasturi methi puree changes colour and all the water
~ 1 tbsp butter or ghee evaporates.
3. Add the dahi and season with salt and a bit of
jaggery if required. Add the paneer and cook
Makes 1 serving until the paneer is soft.
4. Garnish with fresh coriander and enjoy!
B O X F IT
QUINOA PIZZA
BASE 1. Pre-heat the oven to 200* C for 15 mins

~ 1/4 cup raw quinoa, soaked for 8 hours or overnight. 2. Pan fry the garlic in some olive oil, once fragrant add
You can soak for 2-4 hours in hot water in case you run the tomato puree, and season with oregano, salt, and
short of time. Your yield should be 3/4 cup after soaking. chili flakes. Once cooled, blend again.
~ 2 tbsps water 3. Measure 3/4 cup of soaked and drained quinoa, and
~ salt to taste place in the mixie with the rest of the pizza base
~ 1 tsp baking powder ingredients, blend to form a paste.
~ 2 tsp olive oil 4. Line a baking tray with baking paper and spread the
paste smoothly in a circular motion and bake for 15
SAUCE mins.
~ 2 tomatoes, blended 5. Remove and allow to cool for 5-10 mins. It should be
~ 4-5 garlic cloves semi-firm. Flip the crust and bake further for 5 mins
~ 1 tsp oregano on the other side.
~ 1 tsp chili flakes 6. Remove and spread the pizza sauce, cheese, and bell
~ salt to taste 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
~ 1/2 a small sweet potato or 1 small, cut into small 1. Heat oil in a pan, add the ginger, and cook until
cubes fragrant, followed by the jeera. Add the Haldi
~ 1 small green capsicum powder and green chili if consuming.
~ 1-inch ginger, grated 2. Add the sweet potato and stir on a high frame,
~ 1 tsp jeera powder close the lid and lower the flame.
~ 1 tsp whole jeera seeds 3. Let the potato cook through and then add the
~ 1 tsp haldi powder chopped capsicum. You don't need to cook the
~ 1/2 green chilli, deseeded and chopped capsicum much so do so only for 2-3 mins.
~ 1 tsp mustard oil 4. 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
~ 100 gms tofu, cut into a rectangle 1. Marinate the block of tofu in the soya and garlic
~ 300 gms spinach, washed and leave it in the fridge for about half an hour.
~ 1/2 tsp sesame oil or olive oil 2. After washing the spinach, place it in a pan with
~ 2 tbsps toasted sesame seeds a splash of water. Cover the lid and let it steam
for 2-5 mins. Once the leaves have wilted and
MARINATE changed colour, strain the spinach.
~ 2 tbsps soya sauce 3. Grill the marinated tofu in oil for about 2
~ 1/2 inch grated ginger minutes on each side, or until it gets some
colour.
DRESSING 4. Mix the dressing.
~ 2 tbsps peanut butter or tahini paste 5. Once the spinach cools, roughly chop it and add
~ 2 tbsps soya sauce half the dressing to it.
~ 1 tbsp honey or maple syrup 6. To serve, place a bed of spinach on a plate with
~ 1 tsp sesame oil the grilled tofu on top. Sprinkle sesame seeds
~ 1 tbsp vinegar on top and enjoy!
7. 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
~ 40 gms sattu powder 1. Mix all the ingredients in a high-speed blender

~ 200 ml water
~ 100 ml dahi (optional)
~ 1/2 tsp kala namak or salt
~ 1 tsp dhaniya powder
~ 1 tsp jeera powder
Makes 1 serving
B O X F IT
FRUIT SALAD
~ 1/2 apple or pear, cut into cubes 1. Combine all the fruit, season according to your
~ 2 tbsp anaar taste and enjoy.
~ 1 handful berries (cherries/ jamun/ blackberry/
blueberry)
~ 1 tsp chaat masala or kala namak
~ Few springs of mint leaves (optional)
Makes 1 serving
B O X F IT
MASOOR DAAL
~ 1/4 cup masoor daal (pink daal) 1. Wash the masoor daal thoroughly. Fill water till
~ 1 tsp ghee or olive oil 2 inches above the daal and put the pressure
~ 1 teaspoon cumin powder cooker on high flame without the lid.
~ 2 teaspoons finely chopped garlic 2. Puree 1 tomato in a mixie and set aside. Make a
~ ½ to 1 teaspoon finely chopped ginger or 1-inch tadka in oil, add the ginger, keep stirring so that
ginger it doesn't stick to the pan. Add the tomato
~ ¼ teaspoon turmeric powder puree and keep stirring until the water has
~ salt as required evaporated and the colour has turned slightly
~ Fresh chopped coriander leaves (cilantro) brown. Add the haldi powder and add the tadka
~ Squeeze of lemon to the pressure cooker. Cover the lid and let it
cook on high flame for about 45 mins.
3. Garnish the daal with fresh dhaniya and lemon
Makes 1 serving juice if required.
B O X F IT
NICE CREAM
1. Blend all the ingredients in a high-speed blender

~ 1 banana, peeled and cut into chunks and then and garnish with cocoa nibs. Serve immediately
frozen overnight or let it set for 30 mins before consuming.
~ 1 tbsp cocoa powder
~ 1 tsp peanut butter
~ 1 tsp honey
Makes 1 serving
B O X F IT
FISH AND CHIPS
~ 1 tsp olive oil 1. Preheat the oven to 220* C or 425 degrees F.

~ 1 sweet potato (100 gms) boiled and cut into 1/4- Coat a large baking sheet with cooking spray or
inch-thick wedges olive oil.
~ 2 tsp paprika or red chili powder, divided 2. Toss the potatoes, oil, and 3/4 teaspoon
~ 30 grams (1/4 cup) cornflakes seasoning in a large bowl. Spread on the baking
~ 30 grams (1/4 cup) oats flour or almond flour sheet and bake for 30 mins, turning every 10
~ ¼ teaspoon salt minutes, until tender and golden. (You can
~ 2 large egg whites, beaten alternatively pan fry them on the stove or air fry
~ 150 gm raw fish of your choice, cut into 4 portions them).
3. Meanwhile, grind cornflakes in a food processor
or blender. Transfer to a shallow dish. Place
Makes 1 serving flour mixed with the remaining seasoning and
salt in another shallow dish, and egg whites in a
third shallow dish.
4. 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.
5. 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
You can use any othe following vegetables, mix 2-3 1. Cook in a minimal amount of olive oil, coconut
or just use 1: oil, or ghee
2. Season with garlic, spring onion, or ginger
~ Broccolli 3. Garnish with sesame seeds, spring onions, or
~ Zucchini peanuts
~ Beans 4. You can use 1 tbsp of any sauce like sweet chilli
~ Bok choy garlic, siracha, soy sauce, teriyaki or miso.
~ Bell pepper
~ Mushroom
~ Baby corn
~ Carrot
1 serving is 120 gms cooked
B O X F IT
LEGUMES
~ Rajma 1. Can be boiled and made into a curry

~ Chola 2. Can be boiled and eaten raw, but this will be
~ Kala channa harder to digest
~ Soyabean 3. Can be sprouted and consumed raw or boiled
~ Black eyed pea (lobia) after sprouting and consumed as a salad (harder
~ Whole green moong daal to digest)
B O X F IT
BANANA SMOOTHIE
~ 1 banana 1. Blend everything in a mixie and enjoy!

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)
Makes 1 serving
B O X F IT
BLACK BEANS RICE
~ 1/4 medium Tomato 1. Chop onion, tomato

~ 1/8 tsp(1 pinch) Garlic powder 2. In a large saucepan, heat oil over medium-high.
~ 1/4 medium Onion Add onion, cook, and stir until tender. Add
~ 3/8 cup( 70gms) Brown rice beans, tomatoes, and garlic powder. Bring to a
~ 1/2 cup black beans boil; stir in rice.
~ 3/4 tsp Vegetable oil 3. 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
~ 1/4 onion, chopped 1. In a large soup pot, heat oil over medium heat.
~ ½ tablespoon olive oil Add onions, carrots, and celery; cook and stir
~ ⅓ carrots, diced until onion is tender. Stir in garlic, bay leaf,
~ ⅓ stalks celery, chopped oregano, and basil; cook for 2 minutes.
~ ⅓ cloves garlic, minced 2. Stir in lentils, and add water and tomatoes.
~ ⅙ teaspoon dried oregano Bring to a boil. Reduce heat, and simmer for at
~ 1/3 bay leaf least 15mins. Stir in vinegar, and season to taste
~ ⅙ teaspoon dried basil with salt and pepper, and more vinegar if
~ 1/4 tomatoes desired.
~ ¼ cup dry lentils 3. Bring a large pot of lightly salted water to a boil.
~ 1 cup water Add spaghetti and cook for 8 to 10 minutes.
~ 1 teaspoons vinegar drain, but do not rinse, and return to pot, add
~ salt to taste lentil soup in the pot. Enjoy!
~ ground black pepper to taste
~ 50 gms pasta
Makes 1 serving
B O X F IT
ALOO GOBHI WRAP
~ 3/4 tsp Coconut oil 1. Chop onion, cauliflower, garlic, and potato. Heat
~ 1/4 small Onion oil in a large pot over medium heat. When the
~ 1 clove, Garlic minced oil is shimmering, add the onions. Cook, stirring
~ 1/2 Potato frequently until the onions are soft and clear
~ 2 tbsp boiled Lentils (about 3 minutes). Add the garlic and cook,
~ Salt to taste stirring constantly, for another 2 minutes.
~ Pinch of Curry powder 2. Add the potatoes, lentils, salt, curry, cumin,
~ 1/4 tsp Cumin clove, tomato paste, cauliflower, and water.
~ 1 tbsp Tomato puree Bring mixture to a boil, then reduce heat to low.
~ 1 cup Cauliflower florets Cover and simmer for 20 minutes, until the dal
~ 3/4 cup Water and potatoes are tender.
~ chili powder to taste 3. Uncover and add the coconut milk, and crushed
~ 1- tbsp Coconut milk red pepper to taste. Cook for another 5
~ 1 tortilla minutes, uncovered until the mixture is thick
and fragrant. Season to taste with additional
salt or spices.
Makes 1 serving 4. Scoop the aloo gobi into each wrap and serve.
B O X F IT
HERBAL TEA
(you can have any of the following) 1. Cooked in a minimal amount of oil (olive oil/
~ Hibiscus tea ghee/ mustard oil)
~ Peppermint tea 2. Makes according to your taste and preference.
~ Green tea
1 serving is 1 cup
B O X F IT
INDIAN STYLE MARINATED FISH
~ 1 tsp olive oil 1. Mince the garlic, peel and finely grate the
~ Fish (Sole-120 gms) ginger, and place both into a small bowl (or
~ 1⁄4 teaspoon salt blend in a mixie). Add the rest of the spices and
~ 2 medium cloves garlic stir to combine. Marinate the fish for 10
~ One 1-inch piece fresh ginger minutes along with salt.
~ 1/2 teaspoon ground coriander 2. Heat oil in a pan over medium-high flame. Add
~ 1/2 teaspoon ground cumin the protein and cool for about 5 minutes per
~ 1⁄4 teaspoon ground turmeric side. Garnish with the lemon wedges and fresh
~ lemon wedge coriander.
~ fresh coriander
Makes 1 serving
B O X F IT
QUINOA
~ 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
~ 1 slice 1. Toast the slice and eat with
Makes 1 Serving
B O X F IT
MUSHROOM SOUP
~ 100 gms button mushrooms 1. Heat oil in a pan, add the chopped garlic/ginger
~ 200 ml water (you can alternatively use ginger garlic paste)
~ 1 vegetable stock tikki and onions, cook on low flame for 1 min.
~ 1 tsp pink salt and black pepper each 2. Add the mushrooms and a few herbs and saute
~ 20 gms onions or spring onions, chopped slightly. Add half the water, mix well and switch
~ 3 garlic cloves (or 1-inch ginger) off the gas.
~ Thyme or rosemary (fresh or dried) 3. While the mixture is cooling, heat 100 ml of
water and mix the vegetable stock in it till it
dissolves.
Makes 1 serving 4. Take the mixture and transfer it to the mixie, it
has to cool otherwise it will spill out of the
blender.
5. 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
~ 1 tsp olive oil 1. Heat oil in a pan, add the curry powder and
~ 3 garlic cloves, crushed (can use ginger instead) turmeric powder, and peanut butter. Add a bit
~ 50 gms raw vegetables (mushroom, beans, carrot) of water to mix well.
~ 1 tsp or 10 gms curry powder 2. Add the vegetables and sautee lightly.
~ 1 pinch turmeric powder 3. Add the vegetable stock or coconut milk. You
~ 10 gms peanut butter can add salt or soya sauce to taste, and even 1
~ Salt to taste tsp of honey if you'd like.
~ 200 ml homemade coconut milk or vegetable 4. Garnish with fresh coriander, lemon and
stock peanuts and serve warm.
~ 1 handful of cilantro or fresh coriander
Makes 1 serving
B O X F IT
PEA SOUP
~ 100 gms fresh or frozen peas 1. Heat oil in a pan, add the chopped garlic/ginger
~ 200 ml water (you can alternatively use ginger garlic paste)
~ 1 vegetable stock tikki and onions, cook on low flame for 1 min.
~ 1 tsp pink salt and black pepper each 2. Add the peas and saute slightly. Add half the
~ 20 gms onions or spring onions, chopped water, mix well and switch off the gas.
~ 3 garlic cloves (or 1 inch ginger) 3. While the mixture is cooling, heat 100 ml of
water and mix the vegetable stock in it till it
dissolves.
Makes 1 serving 4. Take the mixture and transfer it to the mixie, it
has to cool otherwise it will spill out of the
blender.
5. 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
~ 25 gms sweet corn (fresh off the cob or frozen) 1. Wash and strain the corn. Mix the besan, salt
~ 1 tbsp besan and chilli powder and toss the corn in it.
~ 1 tsp salt 2. Heat oil in a pan, cook for onion for 1-2 minutes
~ 1 tsp red chilli powder on low flame until they start sweating.
~ 1 tsp olive oil 3. Toss the corn into the pan and cook for 3-5
~ 15 gms onion, chopped minutes.
4. Garnish with spring onions or fresh coriander
and enjoy!
B O X F IT
PANEER TIKKA
~ 50 gms dahi 1. Mix the besan, salt and paneer tikka masala and
~ 50 gms paneer, cut into big cubes marinate the paneer for 15 mins.
~ 1 tsp besan flour 2. Grill the paneer in a pre-heated oven for 8-9
~ 1 tbsp paneer tikka masala minutes or cook in a tandoor. You can even
~ 1 tsp salt cook the tikka on a pan with minimal oil.
3. Garnish with lemon juice and enjoy with hari
Makes 1 serving chutney.
B O X F IT
BEANS
~ 100 gms french beans 1. Leave the beans long, and cut them lengthwise.
~ 1/2 onion (50 gms), cut lengthwise 2. Wash and place them in a glass container with a
~ 1 tsp mustard seeds lid, steam them in the microwave for 2 minutes.
~ 1 handful curry leaves 3. Heat 1 tsp olive oil in a pan, add the mustard
~ 1 tsp olive oil leaves and curry leaves followed by the onions
~ salt to taste and cook for 1-2 mins on low flame until
translucent
Makes 1 serving 4. Season with salt and serve immediately
B O X F IT
PANEER PARANTHA
~ 50 gms crumbled paneer/cottage cheese 1. In a small mixing bowl take crumbled paneer,
(homemade paneer) add chili powder and salt. Also, add ginger and
~ ½ tsp Kashmiri chili powder coriander leaves. Mix well and keep aside.
~ salt to taste 2. In a large mixing bowl, take wheat flour add a
~ 1-inch ginger (grated) pinch of salt, add water and knead the dough
~ fistful coriander leaves (finely chopped) for 5 minutes.
3. Pinch a medium-sized ball dough, roll about 5
for chapati/paratha dough: inches in diameter.
~ 1/3 cup whole wheat flour/atta place the prepared stuffing in the center. Take
~ salt to taste the edge and start pleating bringing it to the
~ 1 tsp olive oil or ghee center and press the pleats from center.
~ water as required for kneading 4. Sprinkle some flour and roll to a chapati size.
~ atta for dusting 5. 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
~ 1/4 cup of basmati rice 1. Begin by rinsing the rice in water until it runs clear of starch.
~ 1/2 cup of vegetables (Beans, Carrot, Capsicum, cauliflower) Next, soak the rice in enough water for 30 minutes. After 30
~ 1 tsp cumin seeds minutes strain the rice from all the water and keep it aside.
~ 1 green cardamom 2. While the rice is soaking, prep the veggies. Rinse and chop
~ 1-star anise them. Make sure to chop the vegetables in small cubes. For
~ salt and pepper to taste cauliflower, chop them in medium-sized florets. Peel, rinse,
~ 1 tbsp ginger garlic paste and slice 1 large onion thinly.
~ 1/2 Onion 3. 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.
Makes 1 serving The spices will also splutter while frying. The ghee should
not smoke or become too hot.
4. 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.
5. 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.
6. 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.
7. 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.
8. Serve pulao garnished with coriander leaves (cilantro) and
cashews.
B O X F IT
FISH FILLET TIKKA
~ 150 gms Fish 1. Make a paste using all the ingredients given
~ 1 tsp oil under ‘For Marination’. Apply the paste evenly
over the fish pieces and let it marinate in the
For Marination: fridge for a minimum of 10 minutes. Longer the
~ 1.5 tbsp Chilli Powder/ Cayenne powder better.
~ handful of curry leaves 2. Heat an iron griddle/tawa over a high flame.
~ 1 tsp Turmeric powder When it is hot, lay the fish, drizzle ½ tsp oil and
~ 1 tsp Salt cook for a minute. Flip it over and cook for
~ 1 lemon juice another 1 minute in high flame.
3. Reduce the flame to medium heat and cook on
Makes 1 serving 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.
4. Serve hot and spicy fish filet fry with thinly
sliced onions and lemon wedges.
B O X F IT
NON-VEG BURRITO
~ 130 gms raw chicken breast 1. In a large skillet, heat 1 tsp oil over medium
~ 1 tsp extra virgin olive oil heat. Sauté garlic and onion for a few minutes
~ 3 garlic cloves over medium heat. Add in the peppers and
~ 1 diced sweet onion mushrooms and sauté for 5 minutes, reducing
~ 1/2 cup sliced mushrooms heat if necessary and stirring frequently so it
~ 1/2 cup sliced bell peppers doesn’t stick to the bottom.
~ 2 tbsp minced fresh parsley or coriander leaves 2. Add the chicken, fresh herbs, lemon juice, and
~ 1-1.5 tbsp fresh lemon juice season with salt and pepper to taste. Cook for
~ 1/4 cup hung curd 5-8 more minute.
~ 3/4 tsp kosher salt (or to taste) + black pepper ~1 3. Heat the wrap on a tava. To assemble first put
tbsp barbeque or Worcester sauce the hung curd dip and place the chicken and
~ 1 whole wheat tortilla wrap vegetables on top. Add some more fresh herbs,
wrap and enjoy!
Makes 1 serving
B O X F IT
PANEER CUTLET
~ 50 gms paneer, grated 1. Grate the paneer in a bowl. Combine all the
~ 1 tsp salt ingredients and mix well. Start making cutlets
~ 1 tbsp ginger garlic paste and keep them aside on a plate.
~ 1/4 cup freshly chopped coriander 2. If the cutlets are not keeping their shape then
~ 1 tsp olive oil grind 1 slice of whole wheat bread to make
bread crumbs and coat the cutlets in the
breadcrumbs and keep on a flat plate.
Makes 1 serving (4-5 cutlets) 3. 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
1 serving is 1/2 cup cooked rice (100 gms) 1. Wash and cook in double the amount of water
You can use the same quantity of quinoa instead 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
~ 100 gms minced chicken or mutton 1. Put the minced meat or fish in a bowl. Combine
~ 1 tsp salt all the ingredients and mix well. Start making
~ 1 tbsp ginger garlic paste cutlets and keep them aside on a plate.
~ 1/4 cup freshly chopped coriander 2. If the cutlets are not keeping their shape, coat
~ 1 tsp olive oil the cutlets in the breadcrumbs and keep them
~ 1 whole wheat bread, blended to make bread on a flat plate.
crumbs 3. Heat a large flat pan and add the oil. Place the
cutlets on the pan and cook on low-medium
Makes 1 serving (4-5 cutlets) flame, for 5 minutes on each side or until it
turns golden brown.
B O X F IT
SABUDANA VEGETABLE KHICHADI
~ 1/4 cup (45 gms) Sago 1. Wash sabudana two to three times and then
~ 1/4 cup Peanuts soak in one cup of water for 2-3 hours. Roast
~ 1 medium Potato peanuts on a hot griddle, peel off the skin and
~ 1 tablespoon Ghee then grind coarsely.
~ 1-2 sprigs Curry leaves 2. Peel and wash the potato and cut into half cm.
~ 1/2 teaspoon Cumin seeds cubes. Wash and chop coriander leaves.
~ Salt to taste 3. Heat ghee in a pan, add curry leaves, cumin
~ 1 teaspoon Lemon juice seed. When cumin seeds crackle adds the
~ Fresh coriander leaves a few sprigs potato cubes.
4. Cook till the potatoes are done.
Makes 1 serving 5. Add sabudana and ground peanuts, sauté for
four to five minutes, stirring well.
6. 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
~ Samak Rice: 100gm 1. Wash and soak the Samak Rice with salt in curd
~ Beaten Curd: 150gm for 2 hrs.
~ Green Chilly: 1 No. (Finely chopped) 2. Take chopped green chili and grated ginger
~ Grated Ginger: 1 tbsp blend them well, and pour half of the batter in
~ Grated Carrot: ½ Cup it.
~ Coriander: ½ Cup (finely chopped) 3. Blend it till chilly and ginger is ground.
~ Salt: to taste Now add the rest of the batter to it and blend it
again into the coarse batter.
4. Take out this Samak idli batter in a bowl and
Makes 1 serving ferment it overnight or at least 6 to 7 hrs.
5. Add carrot and coriander and mix well.
6. 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
~ 50 gm Popped lotus seeds 1. Roast the seeds and some nuts on a pan with a
~ 2 tsp ghee little ghee and season with rock salt.
~ Rock salt 2. As soon as it cools, take 3/4th of the mixture
~ 1/2 tsp cardamom and grind it in a blender with some cardamom.
~ 200 ml milk 3. In a separate deep pan, bring to boil 2-3 cups of
~ 2 tsp jaggery/ stevia milk.
~ dry fruits, chopped 4. Add brown sugar, followed by the ground
makhana mixture, and stir well.
Makes 1 serving 5. Add the remaining roasted makhana and nuts.
6. Continue stirring until it thickens.
7. The kheer can be served either hot or cold,
garnished with chopped dry fruits.
B O X F IT
SAMAK KHEER
~ 1/2 cup kuttu ka atta or buckwheat flour 1. Clean, wash and grate pumpkin and carrot.
~ ¼ cup grated pumpkin 2. In a mixing bowl add flour and vegetable,
~ Oil for cooking 5. Apply oil on the top of the chilla and sides as
B O X F IT
HOT WATER LEMON
~ 1/2 lemon juice 1. Combine all and drink on an empty stomach

~ 100 ml warm water (omit the honey if diabetic)
~ 1 tsp honey
Makes 1 serving
B O X F IT
DAL PALAK
~ 1 cup of Blanched palak 1. Slice and blanch spinach. Keep it aside.

~ 1/2 cup lentil 2. Boil soaked lentils with salt and turmeric until
~ 1 small onion soft and mushy. Add hot water to adjust the
~ 1 tomato consistency.
~ 1/3 turmeric 3. Make onion tomato masala by sautéing onions,
~ 1 tsp ginger garlic paste tomatoes, green chilli, ginger, garlic, and
~ Salt as per taste powdered spices in hot oil. Add blanched
spinach and cook.
4. Add cooked dal to onion tomato masala. Mix
Makes 1 serving well. Add lemon juice and garam masala
powder and mix again. Simmer for a couple of
minutes.
5. Make second tempering by sautéing onion,
garlic, dried green chilli, and red chilli powder in
hot oil.
6. Pour hot tadka over hot dal palak. Garnish with
cilantro leaves and serve it hot.
B O X F IT
CRISPY TOFU TOASTIE
~ 2 slices rye bread 1. Mash together the avocado, tofu and mix in the
~ 30 g avocado condiments.
~ 85g tofu 2. Slightly toast the bread and stuff the mixture
~ salt/pepper/chilli flakes to taste between the 2 slices of bread.
3. Alternatively, you could add the mixture in
Makes 1 serving between the bread and grill it in a toastie or
sandwich maker. Enjoy :D
B O X F IT
VEGETABLE SAMBHAR
SAMBHAR: SAMBHAR:
~ 1 cup toor dal/arhar dal 1. To a pressure cooker, add the rinsed dal with 1/2
~ 1/2 teaspoon turmeric powder teaspoon turmeric, 1 teaspoon salt and 3 cups water.
~ 1 teaspoon salt Cook for 5 whistles on a medium-high flame, then
~ 3 cups water lower the heat to medium-low and let it cook for
~ 1 tablespoon tamarind piece another 5 to 6 minutes.
~ 1/3 cup hot water 2. Meanwhile soak 1 tablespoon tamarind piece in 1/3
~ 1 medium tomato chopped cup of hot water for 15 to 20 minutes. Then strain the
~ 3 cups water liquid using a strainer. You will get 3 to 4 tablespoons
~ 2 tablespoons sambar powder of tamarind water/juice. Set it aside.
~ 2-3 teaspoons powdered jaggery 3. In a pan, heat 2 teaspoons oil on medium flame. Add
~ 1/2 teaspoon Kashmiri red chilli powder optional 2 tablespoons sambar powder (or adjust to taste).
Add jaggery powder, and 4 tablespoons of the
Tadka/Tempering: tamarind water that you had extracted earlier. Stir in
~ 1 tablespoon ghee or oil the cooked dal. Also add the Kashmiri red chilli
~ 3/4 teaspoon mustard seeds black powder, if using.
~ 1/4 teaspoon hing (asafoetida) 4. Stir everything together and let the sambar simmer
~ 10-15 curry leaves on medium heat for 5 to 6 minutes. For the
~ chopped cilantro to garnish (follow your regular home tempering, heat 1 tablespoon ghee (or olive oil if you
recipe for sambhar) want to keep this vegan), in a small pan on medium
heat. Once the ghee is hot, add mustard seeds and
Makes 4 servings 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.
B O X F IT
ORANGE
Ingredients
1 serving is 1 whole orange
B O X F IT
BABY CORN AND GREEN PEAS SABZI
~ 10 Baby corn, chopped into pieces (if using fresh, 1. To begin making the Baby Corn and Green Peas
boil them until tender) Sabzi Recipe, firstly pressure cook the baby corn
~ 1/2 cup Green peas with salt and turmeric powder for about 3
~ 1 Onion, finely chopped whistles. Release the pressure naturally and
~ 1 Green Chilli, slit strain the water.
~ 1-inch ginger, finely chopped 2. Heat oil in a heavy-bottomed pan. Add the
~ 1 teaspoon Mustard seeds mustard seeds, hing and let the mustard seeds
~ 1 pinch Asafoetida crackle.
~ 1/4 teaspoon Turmeric powder 3. Once it crackles, add in the curry leaves and
~ 1 teaspoon Cumin seeds, roasted and crushed saute it for about 20 seconds.
~ 1/2 teaspoon Red Chilli powder 4. After 20 seconds, add the onions, ginger and
~ 1/2 teaspoon Garam masala powder green chillies and saute till the onions are
~ Salt, to taste golden brown.
~ Oil, as required 5. Add the Baby Corn, Peas along with salt,
~ 2 sprig Curry leaves turmeric powder, red chilli powder, crushed
~ 1 sprig Coriander (Dhania) Leaves, finely chopped cumin seeds, garam masala powder and salt.
6. Stir fry till the raw smell goes away. This will
Makes 1 serving take about 3 to 4 minutes.
7. 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)
~ 100 gms cauliflower florets 1. Heat oil in a pan, add the ginger-garlic paste,
~ 1 tbsp (14 gms) ginger garlic paste and fry on low flame for 1-2 mins.
~ 1 tsp turmeric powder 2. Add in the cauliflower and cook on low flame till
~ 1 tsp jeera powder the vegetables start leaving some water. You
~ 1 tsp ghee or olive oil can add a few drops of water and cover the lid
~ salt to taste to speed the cooking process.
3. When the vegetable is almost cooked, add
Makes 1 serving turmeric, jeera, and salt. Cook until the
vegetable is soft.
4. Garnish with fresh coriander and enjoy!
B O X F IT
VEGAN ALOO GOBI WRAP
~ 3/4 tsp Coconut oil 1. chop onion, cauliflower, garlic, and potato. Heat
~ 1/4 small Onion oil in a large pot over medium heat. When the
~ 1 clove, Garlic minced oil is shimmering, add the onions. Cook, stirring
~ 1/2 Potato frequently until the onions are soft and clear
~ 2 tbsp boiled Lentils (about 3 minutes). Add the garlic and cook,
~ Salt to taste stirring constantly, for another 2 minutes.
~ Pinch of Curry powder 2. Add the potatoes, lentils, salt, curry, cumin,
~ 1/4 tsp Cumin clove, tomato paste, cauliflower, and water.
~ 1 tbsp Tomato puree Bring mixture to a boil, then reduce heat to low.
~ 1 cup Cauliflower florets or cabbage Cover and simmer for 20 minutes, until the dal
~ 3/4 cup Water and potatoes are tender.
~ chili powder to taste 3. Uncover and add the coconut milk, and crushed
~ 1- tbsp Coconut milk red pepper to taste. Cook for another 5
~ 1 tortilla minutes, uncovered until the mixture is thick
and fragrant. Season to taste with additional
Makes 1 serving salt or spices.
4. Scoop the aloo gobi into each wrap and serve.
B O X F IT
BROCCOLI MIX VEGETABLES
~ 100gm Broccoli florets 1. Heat the oil in a pan on medium heat. Once hot
~ 100gm Bellpepper add cumin seeds and let them sizzle.
~ 1 cube Ginger 2. Add onion and sprinkle some salt to speed up
~ 2-3 cloves of Garlic the process. Cook till onions get soft and
~ 1/2 tsp Kasoori Methi translucent or light pink in colour.
~ 2 tsp olive oil 3. Add ginger paste and garlic paste.
~ Salt as per taste 4. Mix and saute for a minute or till the raw smell
of ginger garlic goes away.
5. Add broccoli florets and capsicum.
Makes 1 serving 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
~ 1 tsp oil ~5 baby corn (chopped) 1. In a blender or grinder, add onions, tomatoes
~ 2 tsp oil and spices.
~ 1 tsp cumin / jeera 2. Blend or grind to a smooth paste with some
~ 1 onion (finely chopped) water.
~ 1 cup tomato pulp 3. Heat oil in a pan or kadai.
~ 1 tsp ginger garlic paste 4. Saute till the whole masala starts coming
~ 1/4 tsp turmeric / haldi together approx 20-25 mins on a low to medium
~ 1 tsp kashmiri red chilli powder flame.
~ 1 tsp coriander powder 5. Add water and chopped baby corn.
~ 1/4 tsp cumin powder / jeera powder 6. Bring to a boil and then simmer for 12-15
~ 1 tsp salt minutes on a low to medium flame till the baby
~ 1 cup water corn gravy thickens and you get a medium
~ 1/4 tsp garam masala consistency gravy.
~ 1 tsp kasuri methi (crushed) 7. Add crushed kasuri methi (dry fenugreek leaves)
~ 2 tbsp coriander leaves (finely chopped) and salt as required.
8. Stir and check the taste of baby corn curry.
9. Add more salt, red chilli powder or garam
Makes 1 serving masala powder if required. Switch off the fire.
B O X F IT
EGG DROP VEGETABLE SOUP
~ 1 cup raw vegetables of your choice, chopped 1. Add stock, and salt/soy to a large stockpot.
~ 1 green onion (only green part) Bring to a boil, and add the vegetables and let
~ 3 egg whites them cook in the broth.
~ 2 cups vegetable stock 2. Whisk the eggs together in a small bowl. Stir the
~ 1 tbsp soya or 1 tsp salt broth with a fork and slowly pour the eggs into
~ few drops of sesame oil (2-3) the soup, scramble well.
3. Garnish with the green of the spring onion and
sesame oil. Season to taste with salt and
Makes 1 serving pepper.
B O X F IT
BUDDHA BOWL VEG
~ 1/4 cup couscous or quinoa 1. Make the sauce by combining all the ingredients in a
~ 1 small broccoli head cut into florets or bok choy small mixie jar or use a hand-blended. Slowly add the
~ 1 small carrot peeled and cut into small chunks 2 oils and emulsify well.
~ 1/4 avocado cut into cubes 2. Cut your tofu or paneer into slabs. Take a tbsp of the
~ 50 gms tofu/ paneer sauce, along with the chopped ginger and marinate
~ 2 cloves garlic, chopped your choice of protein and keep aside.
~ 1 tbsp olive oil 3. Rinse and boil the quinoa in double the amount of
~ 1-inch ginger, chopped water with a pinch of salt. Once it has cooked for
about 15 mins, strain and set aside. If you're using
SAUCE couscous, soak in boiling water for 10 minutes with a
~ 1/4 tbsp peanut butter lid on and it should be cooked.
~ 2 tbsps soy sauce 4. In a pan heat the oil and saute the garlic for about 2
~ 1 tbsp honey mins on low flame. Add the broccoli and cook for 4
~ 1/2 cup water mins. If you're using bok choy then saute the stem
~ 1 tsp sesame oil first for 3 mins then add the leaves for another 2 min.
~ 2 tbsps olive oil Add the carrots to the same pan and cook till tender.
5. Heat oil and cook the marinated protein in a bit of oil.
Add more sauce to the pan if required. Keep aside
Makes 1 serving and cut into bite-size pieces.
6. 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
~ 1 bunch spinach or kale 1. Preheat the oven to 180*C or 350*F. Line 2

~ 1 tbsp olive oil baking trays with parchment paper or foil. (use
~ 1 tsp salt a cookie sheet if you have one)
2. Remove the stem of the spinach or kale and
tear the leaves into bite-size pieces. Thoroughly
1 serving is 1 cup 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.
3. Season the leaves with olive oil and salt in a
bowl. Make sure each leaf is coated well, use
your fingers for this.
4. Place each leaf on the baking sheet. Don't
overcrowd the leaves.
5. Bake for 10-15 mins or until the edges turn
brown and crispy. You can season with paprika
once they're baked.
6. Wait for them to cool completely and then store
them in an airtight container in the fridge.
B O X F IT
VEG BIRYANI
~ 1 pinch hing 1. If you're using kathal (I suggest you buy the pre-
~ kada masala (1 stick cinnamon, 2 elaichis, 2 black chopped one) Shallow fry in 1/2 tbsp olive oil or
cardamoms, 2 cloves) ghee and set aside. If you're using soya then
~ 1 medium onion, chopped soak the dried chunks in warm water for 5-10
~ 1 big tomato, chopped and then squeeze the excess water.
~ 1 tsp salt or kala namak 2. In a pressure cooker, add the hing, followed by
~ 1/2 cup (200 gms) kathal (jackfruit) or soya chunks the kada masala and the onion, add salt. Cook
~ 1 tsp red chili powder on low flame until the onion leaves water turns
~ 1 tsp turmeric powder translucent.
~ 1 tsp garam masala 3. Add the tomato and the rest of the masalas.
~ 1 tsp coriander powder or biryani masala Add the soya chunks or the kathal. Add the
~ 1/2 cup brown rice, soaked in water soaked brown rice along with water, close the
~ 1-2 cup water lid and cook for 20-30 mins (4-6 whistles)
4. Garnish with fresh coriander and serve with
Makes 2 servings. raita, or not :)
B O X F IT
DAAL / PULSES
Any of the following pulses are fine 1. 1. Cooked in a minimal amount of oil (olive oil/
~ Yellow moong daal (without chilka, split) ghee/ mustard oil)
~ Green moong daal (with chilka, split) 2. Makes according to your taste and preference
~ Channa daal (split)
~ Masoor daal (pink)
~ Toor/arhar daal (sambhar)
~ Chilka urad (kaali daal)
~ Urad daal
~ Horsegram (kulthi)
B O X F IT
KERALA VEG STEW
~ 1-inch cinnamon stick 1. Heat oil in a pan, add the spices (cinnamon,
~ 20 gms onion mustard seeds, curry leaves) followed by the
~ 1-inch ginger ginger and then the onion. Cook the onions on
~ 1 tsp mustard low flame until they leave the water and turn
~ 1 handful curry leaves translucent.
~ 200 ml homemade coconut milk (or 100 ml 2. Add the vegetables and saute slightly. Pour in
storebought + 100 ml water) the coconut milk and cook on low flame with
~ 1 tsp salt the lid covered for 5-10 mins or until the
~ 1 tsp coconut oil or mustard oil vegetables turn soft.
~ 50 gms vegetables (carrot + beans) 3. Season with salt, garnish with fresh curry leaves
and enjoy.
Makes 1 serving
B O X F IT
CHIPOTLE CHICKEN / FISH
~ 2 garlic cloves minced 1. In a blender or food processor, combine garlic,

~ 1 onion, diced onion, and vinegar. Puree until smooth. Add
~ 2 tablespoons white vinegar remaining ingredients with the exception of
~ 2 tablespoons water chicken.
~ 2 tablespoons lime juice 2. Place chicken in a medium bowl. Pour half of
~ 1/2 teaspoon ground cumin the marinade over the chicken, turn the chicken
~ 1/2 teaspoon paprika or chilli powder to ensure all sides are covered with the
~ 1/4 teaspoon salt marinade. Keep covered in the fridge. Reserve
~ 1/2 teaspoon black pepper the remaining half of the marinade for grilling.
~ 1 teaspoon hot sauce (siracha) 3. Turn grill to medium-low. Place chicken on the
~ 200 boneless and skinless chicken breasts or fish grill. Lightly brush chicken with reserved
fillets (sole) marinade. Cook approximately 6 minutes,
occasionally brushing with marinade.
4. Turn and cook for an additional 6 minutes and
Makes 2 servings continue brushing with marinade, until cooked
B O X F IT
GREEN LEAFY VEGETABLES
Any of the following: 1. Cook/saute in a minimal amount of oil

~ spinach (ghee/olive oil/cooking spray)
~ amaranth leaves/ chawli 2. Season with a few spices and ginger/garlic or
~ saag onion
~ kale 3. You can also eat them raw but it will be harder
~ swiss chard to digest
~ lettuce leaves (rocket, iceberg, green or red
lettuce)
1 serving is 2 cups or 220 gms cooked
B O X F IT
HARI SABZI
Any of the following that is in season and easily 1. Cook in minimal amount of oil (ghee or olive oil)
available: 2. Season as per your taste
~ 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 serving is 220 gms cooked vegetable of your

choice
B O X F IT
PANEER BHURJI
~ 1/2 onion 1. Heat oil in a pan and temper the jeera. Add the
~ 1 tsp jeera or jeera powder onions and cook for about 2 minutes on low
~ 30 gms paneer, grated flame. Add the haldi, matar or capsicum and
~ 1 tsp haldi then the paneer into the pan. Cook for 2
~ 1/2 tsp salt minutes, season with salt and serve.
~ 1 tsp olive oil or ghee
~ 50 gms peas or green capsicum
Makes 1 serving
B O X F IT
CHOLA OR RAJMA
~ 2 cups Kabuli channa (white Chola) or rajma soaked 1. Drain the beans and transfer to a pressure cooker,
overnight (soak extra to make cutlets) with 2 inches of water on top along with the bay leaf,
~ 1 bay leaf big and small elaichi and salt. Put on medium to high
~ 2 red chillies flame and cook for 4-5 whistles on high flame.
~ 2 big cardamoms 2. Take some cooked beans and set aside for dinner.
~ 1 small green cardamom Remove the whole spices and leave the rest of the
~ 2-inch ginger beans in its water.
~ 3 garlic cloves 3. Puree the ginger and garlic and keep aside. Add some
~ 1 onion water if required. Puree the onion and add some
~ 2 tomatoes- pureed water again if required. Keep aside.
~ 1 tsp jeera powder 4. In a small pan heat the ghee, add the ginger and
~ 1 tsp dhaniya powder garlic paste. Cook for 2 mins on low flame and just as
~ 1/2 tsp garam masala the colour is about to turn, add the onion paste. Cook
~ salt for another 2 mins and then add the jeera, dhaniya
~ 2 cups water and garam masala. Increase the flame and after 30
~ 2 tbsps ghee 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.
Makes 2 servings 5. 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.
6. Wash and rinse quinoa, cook in water for 15 mins on
medium to low flame.
B O X F IT
BAKED BEANS
~ 1/2 cup or 70 gms overnight soaked and boiled 1. Heat oil in a pan, cook the garlic until fragrant.
kidney beans Add the onions and cook until translucent. Add
~ 2 tomatoes, pureed (100 gms) the chilli if using, followed by the tomato puree.
~ 2 garlic cloves Cook for about 5 minutes and then add the
~ 1/2 onion, diced vegetables (except iceberg). Cook on low flame
~ handful of fresh basil for 1-2 mins.
~ pinch of chilli flakes or 1/2 green chilli chopped 2. Add the drained kidney beans to the pan along
(optional) with the water if required. Season with salt and
~ 1 tsp dried or fresh oregano pepper, fresh herbs and basil and enjoy!
~ 1 cup chopped vegetables of your choice (broccoli/ 3. If you're using iceberg lettuce then scoop a heap
spinach/ beans/ peas/ iceberg lettuce) full of the baked beans into each lettuce cup
~ 1/2 tsp olive oil and enjoy!
Makes 1 serving
B O X F IT
ALOO BEANS
Ingredients Instruction
~ 1 Large Potatoes 1. Heat the oil in a pan on medium heat.

~ 100gm French Beans 2. Add cumin seeds, heeng and let them sizzle.
~ 1 Teaspoon Cumin Seeds (Jeera) 3. Add chopped beans and potatoes along with
~ 1/8 Teaspoon Asafoetida (Heeng) salt and spices (turmeric powder, cumin
~ 1/3 Teaspoon Turmeric Powder (Haldi) powder, coriander powder and red chilli
~ 1/2 Teaspoon Red Chilli Powder powder).
~ 1 Teaspoon Coriander Powder 4. Cover it with the lid. Cook them covered till they
~ 1/2 Teaspoon Garam Masala are cooked, soft and tender.
~ 1/2 Teaspoon Salt, or to taste 5. When they are cooked, add garam masala
~ 2 Teaspoon Olive Oil powder and mix
6. Lastly, squeeze some lemon juice and mix.
Makes 1 serving
B O X F IT
DUM ALOO
Ingredients Instruction
for aloo preparation: 1. Pressure cook 4 baby potatoes with 1 cup of water and salt. pressure
~ 3 baby potatoes/aloo cook for 1-2 whistle.
~ 1 cup water (or as required) 2. Allow the potatoes to cool, then peel off the skin from the potatoes.
~ ½ tsp salt 3. Poke/prick all over the potatoes well with a fork.
~ 1 tsp oil 4. Add oil once the oil turns hot, add chilli powder and turmeric
~ 1/2 tsp Kashmiri chilli powder powder.
~ 1/3 tsp turmeric 5. Immediately, add the boiled potatoes.
6. Saute till they turn golden brown. approx. 3-5 minutes. then keep
for masala paste/gravy: the sauteed aloos aside.
~ 1 onion (thinly sliced)
~ ¾ tsp ginger-garlic paste Masala paste/gravy recipe:
~ 1 large tomato (finely chopped) 1. Add spices like cinnamon, cloves and cardamom. saute till they turn
~ 2-3 cashews fragrant in the oil.
2. Add in sliced onions and saute till they turn translucent.
for dum aloo recipe: 3. Add ginger-garlic paste and continue to fry.
~ 1 tsp oil 4. Once the raw smell of ginger-garlic disappears, add chopped
~ ¾ tsp jeera seeds tomatoes and saute till they turn soft.
~ ¼ tsp turmeric powder 5. Once the mixture is cooled, blend to smooth paste without adding
~ ¾ tsp coriander powder water.
~ salt to taste
~ ¼ tsp cumin powder / jeera powder (optional) Dum aloo recipe:
~ ¼ cup curd 1. In the same Kadai, add a tsp of oil along with cumin seeds.
~ 1 tsp Kasuri methi / dry fenugreek leaves 2. After they splutter, add the prepared masala paste and fry for 5-6
~ 1 cup water (adjust to required consistency) minutes.
~ few coriander leaves (finely chopped) 3. Add spices like turmeric powder, coriander powder, cumin powder
and salt to taste.
Makes 1 serving 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)
~ 1 tsp Olive oil 1. Heat olive oil in a large heavy skillet or pan.
~ 1 large chopped onion 2. Add chopped onions, bell peppers, and garlic.
~ 1 to 2 green bell peppers 3. Add coriander, paprika, cumin, crushed red
~ 2 minced garlic cloves pepper flakes (if using) and a good pinch of
~ Spices: coriander, cumin, paprika kosher salt and black pepper.
~ 1 chopped Tomatoes 4. Cook this mixture for at least 5 minutes, stirring
~ 3 Eggs occasionally until the vegetables are tender.
~ Handful of fresh chopped parsley and mint just 5. To make the shakshuka sauce, add fresh diced
before serving tomatoes and let simmer for about 15 minutes,
then uncover and cook a few minutes until the
tomato mixture (or shakshuka sauce) has
Makes 1 serving thickened.
6. Crack your eggs and add them to each.
7. Over low or medium-low heat, cover the skillet
and allow the eggs to cook briefly until the
whites are settled.
8. Add a handful of chopped parsley and fresh
mint and serve.
B O X F IT
SMOOTHIE BOWL
~ 1 scoop protein powder (omit if not using) 1. Blend the yoghurt/almond milk, protein
~ 1/2 cup yoghurt (100 gms) or almond milk powder, banana and half the berries in a high-
~ 1-2 dates, chopped speed blender. If you want it slightly thinner
~ 1 small banana, chopped and frozen for 1 hr then add water.
~ 2 tbsp granola or seeds 2. Pour into a bowl and sprinkle granola/seeds,
~ 50 gms/1 cup strawberries/blueberries remaining fruit and dates on top.
Makes 1 serving
B O X F IT
CELERY OR CUCUMBER
~ 1 serving is 2 celery sticks In case you cannot get 3. Blend the yoghurt/almond milk, protein
celery consume kakri (cucumber) powder, banana and half the berries in a high-
speed blender. If you want it slightly thinner
then add water.
4. Pour into a bowl and sprinkle granola/seeds,
remaining fruit and dates on top.
B O X F IT
ZUCCHINI / COURGEETTE NOODLES WITH CHICKEN
~ Use chicken breast or lean mince and less than 1. Zucchini noodles ((120-150g) with chicken
200g tomatoes for the base sauce – Indian style is (100g) of choice (but use chicken breast or lean
fine 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
~ Large Eggplant, 1 1. Preheat oven to 220*C/425*F and line an oven

~ Olive oil, 10 grams tray with baking pepper.
~ red onion (finely sliced), ½ 2. Using a small knife, cut a 1 cm border inside
~ tomatoes, finely chopped x 2 each eggplant half, scoop out the flesh and set
~ chickpeas, cooked, mashed, 300 grams aside for another use.
~ clove garlic, crushed x 1 3. Place eggplant shells, cut side up on oven treys,
~ Parsley, finely chopped 1 tsp Cover with foil and bake for 20 minutes or until
~ lemon ring, grated 1 tsp tender.
~ lemon juice 1 tsp 4. Meanwhile, heat 5g olive oil in a frying pan over
medium heat.
5. Cook onion and garlic for 3 minutes or until soft.
6. Add capsicum and cook for further 3 minutes
7. Add Tomato, lemon ring and juice, meshed
chickpeas and fresh parsley.
8. Remove from heat and season with sea salt and
pepper to taste.
B O X F IT
VIETNAMESE ROLL
~ Rice paper 4 Sheets 9. For each rice paper roll, briefly dip a rice paper
~ Vermicell noodles, uncooked 100 grams sheet in a bowl of warm water to soften and
~ handful shredded lettuce place on a clean tea towel.
~ handful bean sprouts 10. Place one quarter of the lettuce along the
~ small carrot, cut into matchsticks 1 center of the sheet. Top with one quarter each
~ red capsicum, cut into matchsticks 1/2 cup of the noodles, carrot, capsicum, tofu and bean
~ Firm tofu, cut into stripes 170 grams sprouts.
~ Basil leaves 4 11. Add a basil leaf and fold in ends and roll firmly
~ soy sauce 1 tsp to enclose filling.
~ Lime wedge 1 12. Repeat with remaining rolls.
13. Garnish with soy sauce and lime to taste
NOTE: Can use chicken instead of tofu if desired
B O X F IT
LENTIL CURRY
~ 2 tbsp olive oil 1. Heart the olive oil in a large pot over medium
~ 1 and half tsp ginger, minced heat.
~ 1 whole onion, finely diced 2. Add garlic, onion, and curry paste. Saute for 2-3
~ 3 tbsp curry paste minutes.
~ 6 whole green pepper, chopped 3. Add the carrots, ginger, garlic, sweet potatoes,
~ 4 whole carrot, shredded lentils, broth, salt, and pepper.
~ 1 whole sweet potatoes, peeled 4. Bring mixtures to a boil, then cover and let
~ 1 cup dried lentils simmer for about 15 minutes or until lentils are
~ 1 tsp lime juice fully cooked.
~ 4 cup low-sodium chicken stock 5. Squeeze lime juice into curry, stir and serve
~ 1 salt and pepper to taste topped with green onions
B O X F IT
MISO SOUP (NON VEG)
~ Miso paste (red or white) 1. Bring water to boil in a soup pan. Add 1 tbsp of
~ 2 cups water miso paste and mix well until it dissolves.
~ Dried seaweed (chuka wakame) OPTIONAL 2. \Add the tofu and then seaweed if using.
~ 50 gms cubed tofu Garnish with the green of the spring onion
~ 1 spring onion finely chopped, only green
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
~ 1.5 scoops protein powder of your choice 1. Blend everything in a mixie really really well and
~ 1 tbsp peanut butter enjoy!
~ 1 tsp unsweetened cocoa powder
~ 3/4 cup or 150 ml unsweetened almond milk
~ Ice cubes
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
~ 125 g Beetroot 1. Take beetroot, cut it into wedges.

~ 65 g spinach, sweet corn (choose any) 2. Now, add spinach, sprouts or sweetcorn.
~ ½ Cucumber 3. Now add your red onion, thinly sliced and place
~ ½ Red onion around your salad.
~ 20-25 g Halloumi cheese OR Tofu OR paneer 4. Add the grilled cheese to your salad bowl, place
~ 1/2 tbsp Olive oil your beetroot in your salad bowl.
~ 60 g Boiled Chickpeas 5. Now add lime juice, salt and black pepper
~ 20 g Sunflower seeds according to taste.
~ 1 lemon
~ 1 tsp black pepper
~ salt to taste
B O X F IT
ARITI POORU KOBRI
~ 100g Kobri Banana flowers 1. Clean the banana flower and chop it into tiny
Salt to taste pieces.
2. Then boil in water and salt and keep it aside.
Water For the gravy:
~ 1/2 tbsp oil For the gravy:
~ 1/4 tsp mustard seeds 1. Heat the oil in a pan. Add mustard seeds, red
~ 1 red chilies chilies, cumin seeds, whole black gram dal, curry
~ 1/4 tsp cumin seeds leaves, and chopped onions.
~ 1 tsp whole black gram dal 2. Saute till the onions become translucent. Then
add chopped green chilies, turmeric powder,
Curry leaves semi-boiled green gram dal, grated coconut,
~ 2 Tbsp chopped onions boiled banana flower salt, and lime juice.
~ 2 tbsp chopped green chilies 3. Mix it well. Ariti Pooru Kobri is ready to eat.
~ 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
Makes 1 serving
B O X F IT
PANEER KHEER
~ 50 gms homemade paneer 1. Heat the milk in a pan and bring the milk to a
~ 200 ml low-fat milk or almond milk boil. Once the milk comes to a boil, turn the
~ 1 saffron strands heat to low and reduce it to half its quantity.
~ 1/2 tsp crushed green cardamom 2. This process of condensing the milk will take
~ 30 gms jaggery or gud about 15 minutes on medium heat.
~ 10 gms almonds or pistachios 3. When the milk has condensed to half its
quantity, add the saffron strands, jaggery,
cardamom and the crumbled paneer.
Makes 1 serving 4. 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
~ 1/4 cup lentil 1. Chop all veggies.

~ 1 cup water 2. Heat oil in a large pot. Add onion, garlic, and
~ 1/2 tsp olive oil carrots and cook for 2-3 minutes, until softened,
~ 1/16 (13gms) cup chopped onion stirring frequently.
~ 1/16 cup chopped carrot 3. Add in the salt, pepper, and cumin. Add lentils
~ 1 clove garlic minced and water, stir to combine. Bring to a boil, then
~ 1/4 tsp cumin seeds reduce the heat and simmer for 20-25 minutes,
~ salt, pepper (According to taste) until the lentils are cooked. Add more water if
~ 1/2 tsp lemon juice needed, to thin the soup. Blend until smooth.
~ parsley or coriander leaves (to taste) 4. Serve with lemon juice and fresh parsley.
Makes 1 serving
B O X F IT
SABUDANA KHEER
~ 50gm Sago soaked 1. Heat the milk in a deep non-stick pan. Add the
~ 200ml Milk saffron and mix.
~ Saffron (Kesar) a pinch 2. Cook on low heat till the milk thickens a little.
~ 8-10 Almonds Meanwhile thinly slice the almonds.
~ 2 tsp Jaggery 3. Add the sabudana to the milk and cook, stirring,
~ 1/4 teaspoon Green cardamom powder till the sabudana is fully cooked and the kheer
thickened.
4. Add almonds, sugar and green cardamom
Makes 1 serving powder and mix well. Serve it hot or chill and
serve.
B O X F IT
BUCKWHEAT POTATO CHILLA
~ 100 gm kuttu ka atta or buckwheat flour 1. Boil 1 small potato.

~ 1 small boiled potato 2. In a mixing bowl add flour and potato, combine
~ ½ tsp roasted cumin powder with water. Adjust salt as per your taste.
~ 2 tsp of Oil 5. Apply oil on the top of the chilla and sides as
B O X F IT
GHIYA DAL
~ 1 cup chana dal (split Bengal gram) 1. Wash the dal and dip in the water. keep aside
~ 1 cup chopped bottle gourd (doodhi / lauki) for 15 minutes.
~ 3 medium-sized tomatoes 2. Puree the tomatoes along with green chillies,
~ 2 tsp oil garlic and ginger.
~ 6 flakes garlic 3. Pour the oil into a pressure cooker and add
~ small piece of ginger jeera.
~ 2 green chillies 4. Add the pureed mixture.
~ salt to taste 5. Let it cook for 2-3 minutes. add ghiya, followed
~ 1/4 tsp cumin seeds (jeera) and 1/4 teaspoon by dal.
turmeric powder 6. Add salt to taste. also, add 3 cups of water.
~ coriander (dhania) leaves for garnishing 7. Pressure cook for 10 minutes.
8. Garnish with coriander and serve hot with rice.
Makes 1 serving
B O X F IT
MASALA ARBI (COLOCASSIA)
~ Colocasia 300 grams 1. Wash and boil arbi.

~ 1/2 small bunch Coriander Leaves 2. Peel and press between palms.
~ 1 Green chillies 3. Clean, wash and chop coriander leaves. Remove
~ 2 tablespoon Oil stems, wash and chop green chillies.
~ 1/2 teaspoon Carom seeds (ajwain) 4. Heat oil, add ajwain, chopped green chillies and
~ 1/2 teaspoon Turmeric powder the pressed arbi.
~ 1 teaspoons Coriander powder 5. Add turmeric powder, coriander powder, red
~ 1/2 teaspoon Red chilli powder chilli powder, amchur powder and mix well.
~ 1/2 teaspoon Dry mango powder (amchur) 6. Reduce heat, cover and cook for five minutes.
~ Salt to taste Add salt, juice of lemon and mix.
~ 2 tsp Lemon juice 7. 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)
~ 1/2 cup grated lauki Preparing Kofta:

~ 3/4 cup besan 1. Add a pinch of salt to grated lauki and leave it aside for 15
~ Salt to taste minutes.
~ 2 green chillies, finely chopped 2. Squeeze water from lauki with your hands (reserve the
~ 1 tsp grated ginger water for use in the gravy).
~ pam spray 3. Add besan, salt, ginger and green chilli. Mix. If you can hold
a loose dumpling, besan is good enough.
Curry: 4. Preheat the air fryer for 5 minutes.
~ 1/2 cup ground onion 5. Place the koftas in Airfryer basket with the sprayed side
~ 3/4 cup fresh tomato puree down. Set temperature to 350. Cook for 18-20 minutes.
~ 1/2 tsp turmeric powder 6. Pause air fryer after 8 minutes. Tilt the basket, using a
~ 1/2 tsp red chilli powder spatula scrape batter that is stuck between the wire basket.
~ 2 cups water This will loosen the koftas and they'll fall.
~ 1 tsp ginger and garlic paste 7. Flip and air fry the koftas for another 8-10 minutes. Keep
~ Salt to taste the cooked koftas on a plate until ready to use.
~ 1/2 tsp garam masala
~ 2 tbsp oil 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
Makes 1 serving 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
~ 1/2 Red chilli 1. Heat 1 tablespoons of oil in a large pan in a large

~ 1/2 tsp cumin seeds sautè pan. Add the onion, cardamom pods, black
~ 1/2 tsp ground coriander peppercorns, cumin seeds and fennel seeds and cook
~ 1/2 tsp garam masala over a low to medium heat until the onion is
~ 1 green cardamom pods translucent and soft. Use a wooden spoon to pop
~ 1/4 tsp fennel seeds open the cardamom pods and release the seeds, you
~ 2-4 whole black peppercorns can remove the pods now.
~ 1 tsp ginger-garlic paste 2. Add the ginger, garlic, and cook for a minute until
~ 1 tsp oil they release their aromas, then add all the spices and
~ 1 dried bay leaf the tomato purée and stir well.
~ 1 cinnamon stick 3. Now add the chopped green pepper and brinjal and
~ 1 tomato chopped stir until they are coated with the spice mixture. Pour
~ 1/2 onion in 50 ml of water and stir well. Remove from the heat
~ 25 g chickpea or chole then slowly stir in the yoghurt. Once the yoghurt has
~ 2-3 tbsp yogurt or plant based yogurt been added return the pan to the heat.
~ 1/2 brinjal 4. Pour in the chopped tomatoes plus another 50 ml of
~ 1 green bell pepper water and stir well.
5. 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.
6. 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
~ 1 cups Cauliflower (gobi), florets 1. Cut the cauliflower into florets and soak them in
~ 1/2 cup Green peas (Matar) salt water for 10-15 minutes.
~ 1 Green Chillies, finely chopped 2. When done, chop the cauliflower and green
~ 1/2 teaspoon Turmeric powder chillies finely. Wash the green peas and drain
~ Salt, as per taste the excess water.
3. Heat oil in a kadhai and temper it with mustard
To temper: seeds. To this, add in chopped green chillies,
~ 1 teaspoon Oil cauliflower, green peas, turmeric powder and
~ 1/2 teaspoon Mustard seeds salt. Mix them well.
4. 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
~ 1 tsp oil 1. Prepare masala powder by heating 1 tsp oil. roast 1 tbsp
~ 1 tbsp coriander seeds coriander seeds, 1 tbsp cumin, ¼ tsp methi, ½ tsp pepper
~ 1 tbsp cumin / jeera and ¼ tsp mustard. Also, add 3 dried red chilli and few curry
~ ¼ tsp methi/fenugreek leaves. roast on low flame until the spices turn aromatic.
~ ½ tsp pepper cool completely and blend to a fine powder. keep aside.
~ ¼ tsp mustard 2. In a pressure cooker take ½ cup toor dal, 1 tomato, ¼ tsp
~ 3 dried red chilli few curry leaves turmeric, few curry leaves, 1 tsp oil and 2 cups water.
pressure cook for 5 whistles or until dal is cooked well. once
For pressure cooking: the pressure is released, whisk and mash the dal smooth.
~ ½ cup Toor dal (rinsed) also, add 4 cups water and prepare a watery consistency
~ 1 tomato (finely chopped) dal. keep aside.
~ ¼ tsp turmeric few curry leaves 3. In a large kadhai heat 2 tbsp oil and splutter ½ tsp mustard,
~ 1 tsp oil 1 tsp cumin, pinch hing, 1 dried red chilli and few curry
~ 2 cup water leaves. add 1 cup tamarind extract, ¼ tsp turmeric, 1 tsp
jaggery and 1 tsp salt. cover and boil for 10 minutes or until
Other ingredients: tamarind extract are cooked well.
~ 1 tbsp oil 4. Further, add prepared dal and mixture mix. add in prepared
~ ½ tsp mustard thili saaru pudi and mix well adjusting consistency as
~ 1 tsp cumin/jeera required.
~ pinch hing / asafoetida 5. Boil for 3 minutes or until flavours is absorbed well. now
~ 1 dried red chili few curry leaves add 2 tbsp coriander and mix well. finally, enjoy thili saaru
~1 cup tamarind extract with hot steamed rice and ghee.
~ ¼ tsp turmeric
~ 1 tsp jaggery
~ 1 tsp salt
~ 2 tbsp coriander (finely chopped)
Makes 1 serving
B O X F IT
CHANA MASALA
~ 1 onion, chopped 1. Grind onion, tomato, ginger, garlic, in a food

~ 1 tomato, chopped processor into a paste.
~ 1 (1 inch) piece fresh ginger, peeled and chopped 2. Heat olive oil in a large skillet over medium
~ 4 cloves garlic, chopped, or more to taste heat.
~ 32 teaspoon olive oil 3. Fry bay leaves in hot oil until fragrant, about 30
~ 2 bay leaves, or more to taste seconds.
~ 1/2 teaspoon chilli powder 4. Pour the paste into the skillet and cook until the
~ 1/2 teaspoon coriander powder oil begins to separate from the mixture and is
~ 1/2 teaspoon garam masala golden brown in color, 2 to 3 minutes.
~ 1/3 teaspoon turmeric powder 5. Season the mixture with chili powder,
~ salt to taste coriander, powder, gram masala, turmeric, and
~ water as needed salt.
~ 50gm chickpeas 6. Cook and stir until very hot, 2 to 3 minutes.
~ 1 teaspoon fresh cilantro leaves, for garnish, or 7. Stir enough water into the mixture to get a thick
more to taste gravy.
8. Bring to a boil and stir chickpeas into the gravy.
9. Reduce heat to medium and cook until the
Makes 1 serving chickpeas are heated through, 5 to 7 minutes.
10. Garnish with cilantro.
B O X F IT
DAL MAKHANI
~ ¼ cup Red kidney beans (rajma) soaked for 8-10 1. Take black gram and kidney beans in a pressure
hours and drained cooker.
~ 1/3 cup Whole black gram (sabut urad) soaked for 2. Add 2 cups water, salt and ½ tablespoon grated
8-10 hours and drained ginger, mix.
~ Salt to taste 3. Cover and cook under pressure, on medium
~ 1 tablespoon Ginger grated heat, till 6-8 whistles are given out.
~ 1 tablespoon Ghee 4. Remove from heat, cool slightly and stir.
~ 1 teaspoon Cumin seeds 5. Place the pressure cooker back on heat and
~ 1 teaspoon Garlic chopped continue to cook on low heat.
~ 1 Onion chopped 6. Heat ghee in a non-stick pan.
~ 1chopped Tomato 7. Add cumin seeds and sauté for 30 seconds.
8. Add remaining grated ginger and sauté. Add
garlic and sauté till golden.
Makes 1 serving 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)
~ 1/2 cup Urad Dal 1. Wash and soak dal in three cups of cold water
~ 1/2 cup Moong Dal overnight.
~ 1 tsp Baking Powder 2. Drain off excess water the following day.
~ Salt as per taste 3. Grind dal to a smooth paste.
~ 1 katori Curd 4. Whisk half a teaspoon of salt, into the batter. 5.
~ 1 tsp tamarind chutney Fry in Airfryer
5. Put bhallas in sufficient quantity of hot water.
Leave for two minutes.
Makes 1 serving 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
~ 2 cups 0% fat/low fat/regular cottage cheese 1. Add all ingredients to a blender. Blend for 3
~ 4.5 cups unsweetened almond milk minutes on medium high speed until there is a
~ 2 scoops chocolate whey protein smooth consistency. Note that the more casein
~ 1 package of fat free Jell-O chocolate pudding (120 protein is used, the thicker the pudding will be.
calories) 2. Remove pudding from blender and transfer to
~ 1.5-2 tbsp guar/xanthan gum an airtight refrigerator safe container. Pudding
~ 10 packets of sweetener is ready to eat.
B O X F IT
PROTEIN LAVA CAKE
~ 1 scoop protein powder (chocolate or vanilla) 1. Whisk until mixed, then add into a
~ 1 tbsp unsweetened cocoa powder microwavable bowl and microwave for 60-80
~ 1/3 cup or 3 tbsp almond milk (or any other milk seconds on high (80 is drier 60 is gooier – We
~ 2 tbsps coconut/ almond/ oats flour recommend gooier!!!)
~ 1 tbsp regular flour 2. Pair with protein ice cream for added goodness!
~ 1 tbsp jaggery or brown sugar or stevia
~ 1/2 tsp vanilla essence
~ 2 tsp olive oil
~ 1 tsp baking powder
Makes 1 serving
B O X F IT
PEPPER AND MUSHROOM PIZZA
~ wholemeal wraps 1. Pre heat oven to 220 degrees C and line oven
~ 400g crushed tomatoes (tinned) tray with baking paper.
~ 1 garlic clove (crushed) 2. In a non stick pan cook garlic for 1-2 mins until
~ ½ tsp basil (dried) aromatic.
~ 1/2tsp garlic powder 3. Add crushed tomatoes and dried herbs and
~ 1 red onion finley chopped allow to simmer for 8-10 mins and set aside.
~ 1 red capsicum sliced into strips 4. Light coat pan in cooking spray and add onion
~ 110g sliced mushrooms, cheese, salt pepper and and capsicum.
additional herbs to taste 5. Cook capsicum and onion util soft and charred
(10-15 mins) only adding mushrooms in las few
mins and set aside.
6. Lay wholemeal wraps on a clean flat bench and
top each one with half of tomato mixture,
cooked veg and soy cheese.
7. Bake in oven for 10-15 mins or until bases are
crispy and cheese is melted.
8. Season with salt pepper and additional herbs.
Optional: can switch mushrooms with chicken
B O X F IT
SPICY POPCORN CHICKEN
~ 150g Chicken Breast 1. On a cutting board take your chicken breast and cut it
~ 1 Tsp Garlic Powder up into little bite size pieces.
~ 1 Tsp Paprika 2. Once this is done set it to the side. In a small bowl go
~ 1 Tsp Mustard powder ahead and combine your garlic powder, paprika,
~ 1 Tsp Black Pepper ground mustard, black pepper, & kosher salt. Mix
~ 1/4 Tsp Salt until thoroughly combined.
~ 50g Corn Flakes 3. Crush the cornflakes in a blender or in a plastic bag.
~ 1 Tsp Honey 4. 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.
Makes 1 serving 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.
5. 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.
6. Place your chicken pieces on your baking sheet
allowing each piece to have space around it. You
don't want any of them touching.
7. 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
You can use any of these flours: 1. If your rotis are small then you can have 2. But
~ Jowar try and fill up on vegetables and not grains if
~ Ragi you're still hungry. Grains and vegetables both
~ Bran contain carbs so don't feel deprived!
~ 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 SERVING- 1 ROTI
B O X F IT
BATHUA RAITA
~ 1/2 cups Bathua leaves, washed and steamed 1. Cool and blend the green leaves in a mixie to
~ 1/2 cups Curd (Dahi / Yogurt) form a paste.
~ 1/2 teaspoon Black Salt (Kala Namak) 2. Combine with the dahi, salt and mix well.
~ 1 teaspoon mustards seeds/rye (black) 3. Roast the mustard seeds and red chili for 1
~ 1 red chili Makes 1 serving minute and sprinkle on top of the bathua raita,
serve.
B O X F IT
MAKKE KI ROTI
~ 200 gms maize flour or makki ka atta (cornmeal) 1. In a mixing bowl take maize flour or cornmeal, carom seeds and salt
~ 1/4 cup hot water or add as required as required. Mix them together with a spoon.
~ 1 teaspoon ajwain (carom seeds) 2. Add hot water to the dough. Mix with a spoon. Cover and keep aside
~ salt as required till the dough mixture becomes warm.
~ 1 tsp ghee or mustard oil as required for roasting 3. 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.
4. 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.
5. 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.
6. 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.
7. 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.
8. 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. Blend the following in a food processor until
smooth: cilantro, tomato, onion, salt to taste,
~1 bunch fresh cilantro and lemon juice.
~1 small minced tomato 2. Add a few drops of water if the mixture is too
~1 minced small onion dry
~salt to taste 9.
~1 tablespoon lemon juice
1 SERVING- 1 ROTI
B O X F IT
SOYA BHURJI
~100 gm soya granules Instructions
~1 big onion
~1 tomato 1. Soak Nutrela soya granules in hot water for
~Salt 15 minutes.
~Red chilli powder 2. Squeeze the soya chunks.
~Garam masala 3. Heat oil in a pan.
~2 tbsp oil 4. Add chopped onion and saute it till golden
~few leaves Coriander brown.
5. Add chopped tomato and saute it.
6. Add salt, red chilli powder and saute it
Makes 1 serving
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 1.Take 1 cup besan., add in ¼ tsp turmeric, ¼
~¼ tsp turmeric / haldi tsp ajwain and salt to taste.
~¼ tsp caraway seeds / ajwain 2. Add ½ cup water or little more.
~salt to taste mix with the help of whisk to form a smooth
~½ cup water (or as required) batter.
~½ onion (finely chopped) 3.Rest the batter for 30 minutes or more so that
~2 tbsp coriander leaves (finely chopped) besan absorbs water and turn light.
~½ to mato (finely chopped) 4.add in ½ onion, ½ tomato, 2 tbsp coriander
~1 inch ginger (finely chopped) leaves, 1 inch ginger and 1 green chilli.
~1 green chilli (finely chopped) 5.Mix well with the help of ladle and get to a
~5 tsp oil (for roasting) flowing consistency batter.
Makes 1 serving 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.Take the dosa batter in a bowl. Add water if
~1/4 cup Onion , finely chopped required to get the desired consistency.
~1/4 cup Green Bell Pepper (Capsicum) , finely 2.Chop all the vegetables and keep aside.
chopped 3.Heat a non-stick tawa. Grease it with oil.
~1/4 cup Carrot (Gajjar) , finely chopped When the tawa becomes hot, pour one ladleful
~1 Tomato , 1 tomato finely chopped and deseeded of batter and spread it in circular motion.
~2 Green Chillies , finely chopped 4. Drizzle oil around the edges and at the center.
5.Reduce the flame to medium. Cover and cook
~2 tablespoons Coriander (Dhania) Leaves , finely
on medium flame for a few seconds.
chopped
6.Gently press it with the back of a spatula.
~Oil , for greasing 7.Flip the dosa to the other side and cook on
Makes 1 serving 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 Instructions
~1 sweet potato, boiled
~1 inch ginger, grated 1. Boil ¼ cup quinoa. The other ¼, dry roast in a
~1 tsp coriander powder pan, and grind in a mixie to make quinoa flour
~Salt and pepper to taste 2. Combine the boiled potato, quinoa, ginger
and spices in a bowl
Makes 1 serving 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

Meal Plan Non Veg 1500

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RECIPE BOOK

MEAL PLAN NON VEG 1500

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Dinner SAUTEED VEGETABLES, 1 serving each SAUTEED VEGETABLES, 1 serving each

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EASY SERVING SIZES TO REMEMBER

CUPS GRAMS SERVING SIZE GRAMS

WHOLE FOODS ALLOWED

VEGETABLES: All green seasonal vegetables

FRUITS: Apples, pomegranate, papaya, cherries and banana

PROTEIN: Legumes, tofu/soya, paneer, chicken, fish

Grains: Brown rice, oats, poha, millet, amaranth, jowar, ragi

DAIRY: Yoghurt, chaas, almond milk, coconut milk

OILS: Olive oil, ghee and mustard oil

NOTE- Hang 1 cup of dahi in a muslin cloth, use the

~ 1 carrot or cucumber (or any other raw vegetable

NOTE- Hang 1 cup of dahi in a muslin cloth, use the

~ 1/2 ripe avocado 1. Heat the oven to 200 * C.

~ 3 cups makhana 1. Heat the oil in a deep pan on medium flame.

~ 7 almonds 1. Soak them overnight in drinking water.

You can choose from the following brands or any

~ 2 slices of whole wheat/gluten-free bread 1. Boil the eggs for 10 minutes.

Store in an airtight container in the fridge for up to 5

~ 1 cucumber 1. Cut the cucumber into roundels, 2" thick. Use a

~ 50 gms millet/ daliya/ amaranth/ quinoa or oats

~ 10 pitted Dates 1. Place 1 cup of each ingredient into blender or

~ 2 tbsps plant-based milk 1. In a bowl, add plant-based milk, cinnamon, and

~ 2 egg whites 1. In a bowl, add egg whites, cinnamon, and

~ 2 cups peanuts- without skin, unsalted 1. Heat your oven to 180*C

~ 1 hard-boiled egg 1. Mash the boiled egg, chop the vegetables or

Makes 1 serving = 4-5 cutlets

~ 1 apple 1 serving is 1 cup = 120 gms

~ 2 cups almonds 1. Heat your oven to 180*C.

~ 1/2 grated beetroot 1. Add everything to a high-speed blender and

~ 2 eggs (1 whole + 1 white) 1. Heat oil in a pan on a low-medium flame. Crack

1 serving is a total of 2 tbsps

~ ½ cups blackberries 1. Place all ingredients into a blender.

~ 1/2 Cauliflower 1. Cut cauliflower and blend them in a grinder and

~ 500 grams Cauliflower (Riced) 1. Pour some ghee into a kadhai.

Makes 1 serving = 4 idlis

~ 60g Oats 1. Preheat oven to 200 degrees C.

~ 1 bunch spinach or kale 1. Preheat the oven to 180C or 350F. Line 2

~ Large Eggplant, 1 1. Preheat oven to 220C/425F and line an oven