A FREE VERSION OF THE ORIGINAL

GAME CHANGER

COOKBOOK 2.O
11 HIGH PROTEIN DELICIOUS
RECIPES TO HELP YOU LOSE FAT

BY RITESH BHANDARI
 TABLE OF CONTENT
Important Reading 01

Soya Hara Bhara Kebab 02

Cheese Soya Sandwich 03

Cheese Soya Kabab 04

Creamy Soya Noodles 05

Shahi Paneer Masala 06

Paneer Shawarma Wrap 07

Paneer Fried Rice 08

Paneer Makhani 09

Honey Garlic Paneer 10

Egg Ghotala 11

Butter Chicken Masala 12

 IMPORTANT READING
Frequently asked questions
1. How do I use the nutrition facts when the recipes are flexible?
A: Specifically focus on the total calories and then protein of each meal instead of the total
amount of each macro.

2. Can I substitute one ingredient with another ?

A: Sure, make as many substitutions as you like according to your taste preferences and
dietary needs.
There are a few things to keep in mind when choosing a substitution.
You need to ensure that you substitute ingredients with similar calorie intake and if possible
protein intake.

3. I don't have a food scale! How do I know how much of a certain ingredient to use?
A: First of all, if you are reading this book and do not have a food scale to
Measure ingredients in grams, please get one now. It'll affect your progress tremendously.

4. Do I need a coach after buying this cookbook?

? A: Any cookbook does not replace a human coach! It is just another tool in the toolbox to
help you achieve your physique and lifestyle goals. A coach provides you with ongoing
support, knowledge, accountability, and advice. Cookbook provides you with delicious recipes!
To know more about coaching DM us the word "FIT" on Instagram.

5. Why the nutritional facts mentioned are not matching in my calorie counting app?
A: Different calorie counting apps have different data for food items.
Even one food item will have variety of choices to choose from. You can follow the nutritional
facts you get from your calorie counting app.

PRECAUTIONS
1. This recipe book has soya, chicken and eggs recipes.
2. If you are allergic to any of these protein sources, do not use those recipes.
3. If you cannot digest soya, You can use chicken and eggs recipes or substitute soya
with paneer.
4. If you substitute any protein source, it will change its macro and nutritional profile
too.
5. If you have any medical condition which advises to avoid soya, chicken or eggs.
consult with your physician before using this book.

1
 Soya Hara
Bhara Kebab
2 servings 15 minutes

CLICK HERE FOR RECIPE VIDEO

INGREDIENTS
For boiling soya, water and 1/2 tbsp salt
Soya 30 gm weighed uncooked
Onion 1 med
Spinach 5 leaves
Wheat flour 50 gm Green chilli 1 tsp
Garlic 1 tsp
5 gm ghee
Spices 1 tsp each
Coriander powder
Garam masala
Salt

DIRECTIONS
How to prepare soya paste: To make kebabs :
Firstly in a large vessel take enough Grind everything together
water. Made round patties out of the paste
Add 1 tsp salt and get to a boil Heat the pan for 5 minutes
Now add 30 gm uncooked soya chunks Roast the patties in 5gm Ghee until it’s golden brown
and boil for 8 minutes or untol the soya finally enjoy your kebabs with 10 gm ketup.
softens
Drain off and rinse in cold water
Take soya in a bowl
Add 1 med onion
Add 1 tsp garlic
Add 1 tsp chopped green chilli
PRECAUTIONS
Add 5 leaves of spinach
Add 50 gm wheat flour
Add 1 tsp coriander powder
Add 1 tsp garam masala Calories per serving 350
Add 1 tsp salt
Protein 21 gm
Carbs 53 gm
Fats 7 gm

2
 CHEESE SOYA
SANDWICH
1 servings 10 minutes

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INGREDIENTS
Soya 20 gm, weighed before boiling
Curd 20 gm
Veeba sauce 15 gm
Onion 1 med
Carrot 1 med
Salt 1 tsp
Chilli powder 1 tsp
Cheese slice 20 gm
Wheat bread 2 slices

DIRECTIONS
How to boil soya:
Firstly in a large vessel take enough water.
Add 1 tsp salt and get to a boil
Now add 20 gm uncooked soya chunks and boil for
8 minutes or until the soya softens
Drain off and rinse in cold water

To make the dressing:

Take 15 gms of veeba southwest dressing in a
bowl
Add 20 gms curd to it
Add 1 tsp salt
Add 1 tsp chopped green chilli
Add 1 med chopped onion
Add 1 med chopped carrot
Add 20 gm boiled soya to it Calories 322
Mix everything together
Protein 20 gm
Place the mix on a bread slice
lace 20 gms of cheese slice on it Carbs 40 gm
Grill or toast the sandwich, and enjoy. Fats 11 gm

3
 CHEESE SOYA
KOFTA KEBABS
1 servings 15 minutes

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INGREDIENTS
Soya granules 40 gm
Cheese 20 gm
Besan 40 gm
Onion 1 med
Salt 1 tsp
Chilli powder 1 tsp
Coriander powder 1 tsp
Garam masala 1 tsp

DIRECTIONS
How to boil soya:
Firstly in a large vessel take enough water Add 20 gms cheese slice by
Add 1 tsp salt and get to a boil horizonatally cutting the slice
Now add 40 gm uncooked soya chunks Cook it on non-stick pan from one side
and Enjoy your delicious kebabs with 10
gms of ketchup
boil for 8 minutes or until the soya softens
Drain off and rinse in cold water
Making the dough
Add 40 gm boiled soya granules (weighed
uncooked) in a bowl
Add 40 gms chickpea flour(besan) in it
Add 1 med chopped onion
Add 1 tsp corriander powder
Add 1 tsp salt
Add 1 tsp chilli powder
Add 1 tsp garam masala Calories 340
Grind it and make a dough out of it
Protein 35 gm
Making the kebabs
Take the dough made, and make kebab Carbs 36 gm
shaped portions out of it Fats 7 gm

4
 CREAMY SOYA
NOODLES
1 servings 15 minutes

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INGREDIENTS
Olive oil 5 gm
Garlic 1 tsp
Cabbage 1 cup
Spring onions 1 cu
Capsicum 1 cup
Green chilli 1 tsp
Soya sauce 1 tbsp
Peanut butter 15 gm
Soya 30 gm uncooked weighed
Noodles 40 gm uncooked weighed

DIRECTIONS
How to boil soya:
Firstly in a large vessel take enough water.
Add 1 tsp salt and get to a boil
Now add 30 gm uncooked soya chunks and
boil
for 8 minutes or untol the soya softens
Drain off and rinse in cold water
Take soya in a bowl To make noodles:
In a pan, take olive oil
Add 1 tsp garlic in it and saute it on low flame
*add 1 cup cabage
dd 1 cup capsicums
Add 1 cup spring onions and saute it again
Add 1 tsp green chilli sauce
Add 1 tbsp soya sauce
Add 15 gm peanut butter
Add 30 gm boiled soya (weighed uncooked) Calories 362
Boil noodles in the same way, drain water and
add it to the pan Protein 24 gm
Saute everything together and enjoy your Carbs 49 gm
noodles.
Fats 9 gm

5
 SHAHI PANEER
MASALA
1 servings 12 minutes

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INGREDIENTS
Paneer 100 gm
Ginger garlic paste 1 tsp
Coriander powder 1 tsp
Turmeric 1 tsp
Chilli powder 1 tsp
Garam masala 1 tsp
Salt 1 tsp
Curd 100 gm
Onion 1 med
Tomato 1 med

DIRECTIONS
How to make gravy
Take 1 med onion and 1 med tomato and
chop it
in small cubes in a bowl
Add 1 tsp ginger garlic paste
Add 1 tsp corriander powder
Add 1 tsp turmeric
Add 1 tsp chili powder
Add 1tsp garam masala
Add 1 tsp salt
Add 100 gm curd
Grind everything together
How to make shahi paneer
Take the paste prepared above and cook it on
low flame (add some water in it while cooking)
Add 100 gm paneer chopped into small cubes
Mix garvy and paneer well and top it with Calories per serving 378
corriander leaves (optional)
Protein 23 gm
Enjoy your delicious shahi paneer with rice/
roti Carbs 13 gm
Fats 26 gm

6
 PANEER
SHWARMA WRAP
1 servings 12 minutes

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INGREDIENTS
Paneer 100 gm
Cheese 20 gm
Potato 125 gm
Maggi masala 5 gm
Wheat flour roti/tortilla wrap 30 gm
Veeba dressing 15 gm

DIRECTIONS
Take 125 gms of potato and chop it into long
pieces (identical to the shape of french fries) in
A bowl
Add 5 gms maggie masala on it
Roast it on non stick pan until it’s slightly
golden Place 100 gms mashed paneer on top
of it
Also add 20 gm of cheese slice on top and
cover it with lid to melt the cheese
Let it heat on low flame for another 2-3
minutes Take 30 gm wheat flour roti or tortilla
wrap and
place the fries on it
Spread 15 gms veeba dressing on top of the
fries Make a wrap of roti/tortilla and cook it on
low flame for 5 minutes
Finally, enjoy your delicious Paneer Shwarma Macros with 100 gm paneer
Wrap. Calories 627
Protein 31 gm
Carbs 55 gm
Fats 31 gm

7
 PANEER FRIED
RICE
1 servings 12 minutes

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INGREDIENTS
Oil 5 gm
Paneer 100 gm
Garlic 1 tsp
Onion, carrot, capsicum 1 medium
chopped
Cooked rice 100 gm
Green chilli sauce 10 gm
Spring onion 1 tsp
Salt 1 tsp

DIRECTIONS
Take 5 gms oil in a bowl
Add 1 tsp garlic
Add 100 gms paneer to it and saute it
until paneer is golden
Add 1 med chopped onion
Add 1 med chopped carrot
Add 1 med chopped capsicum
Add 10 gm green chilli sauce
Add 1 tsp salt
Saute it again
Add 100 gms cooked rice
Add 1 tsp spring onion
Mix everything together and enjoy.
Calories 482
Protein 23 gm
Carbs 35 gm
Fats 27 gm

8
 PANEER MAKHANI
1 servings 20 minutes
CLICK HERE FOR RECIPE VIDEO

INGREDIENTS
For gravy
- Elaichi 1 pcs
- Daal chini 2-3 pcs
- Black pepper 2-3 pcs
- Ginger garlic paste 1 tbsp
- Onion and tomato 1 medium chopped
-5 gm butter
- Onion 1 medium chopped
- Salt as per taste
- Coriander powder
- Red chilli powder
- Garam masala 1 tsp each
- Paneer 200 gms(low fat)
- Water 100 ml.
- Coriander for garnishing

DIRECTIONS
To make gravy- Add the prepared gravy
Take 5 gm butter in a apn Add 100 ml water to it
Add 1 pc elaichi Add 200 gms diced low fat paneer (if you
Add 2-3 daal chinni use normal paneer, calorie content will be
Add 2-3 black peppers higher) Cook for 5 minutes and garnish it
Add 1 tbsp ginger garlic paste with corriander leaves
Roast everything together Enjoy your tasty meal.
Add 1 med chopped onion
Add 1 med chopped tomato
Saute it together
Take the mix in a blender and blend it to form
gravy making the dish
In the same pan, take 1 med chopped onion
Add 1 med chopped tomato
Add 1 tsp garam masala
Add 1 tsp red chilli powder
Add 1 tsp corriander powder
Calories 386
Add salt as per taste and saute it together for
2-3 minutes Protein 44 gm
Carbs 14 gm
Fats 17 gm

9
 HONEY GARLIC
PANEER
1 servings 20 minutes
CLICK HERE FOR RECIPE VIDEO

INGREDIENTS
Low fat Paneer 200 gms
- Olive oil 5 gm
- Garlic 1 tsp
- Spring onions 1 medium chopped finely.
- 1 tsp soya sauce
- 1 tsp chilli sauce
- Onion 1 medium chopped
- Capsicum 1 medium chopped
-Corn flour 20 gm
- Honey 10 gms
- Sesame seed and spring onion for
garnishing

DIRECTIONS
Take 5 gm olive oil in a pan
Fry 200 gms low fat paneer in it and set it
aside In the same pan, take 1 tsp garlic
Add 1 cup finely chopped spring onions
Add 1 tsp soya sauce
Add 1 tsp green chilli sauce
Add 50 ml water to it and mix it
Cook it for 2 minutes Macros:-
Add 1 med chopped onion If used 200 gm low fat paneer
Add 1 med chopped capsisum
Calories 490
Add 20 gm corn flour and mix
Add 10 gms of honey and cook for 5 mins Protein 45 gm
Add roasted paneer to it Carbs 37 gm
Cook for 5 more minutes Fats 17 gm
Garnish with spring onions and enjoy! If used 100 gm normal paneer
Calories 466
Protein 21 gm
Carbs 33 gm
Fats 27 gm
Time taken 12 mins
10
 EGG GHOTALA

1 servings 10 minutes
CLICK HERE FOR RECIPE VIDEO

INGREDIENTS
Olive oil 5 gm
Eggs 4 whole
Onion 1 medium chopped
Green chilli 1 tsp
Tomato 1 medium
Salt as per taste.
Coriander power 1 tsp
Garam masala 1 tsp
Chilli powder 1 tsp
Coriander for garnishing

DIRECTIONS
Take 5 gms oil Add salt as per taste
Add 1 med chopped onion Add 1 tsp corriander powder
Add 1 tsp chopped green chilli Add 1 tsp red chilli powder
Add 1 tsp corriander powder Add 1 tsp garam masala
Add 1 tsp garam masala Add 1 tsp turmeric powder
Add 1 tsp chilli powder Mix the gravy in the pan
Add 1 tsp salt Add 150 gms diced low fat
Saute everything together paneer Cook for 10 mins,
Add 1 medium chopped tomato and garnish with corriander and
mix everything enjoy!
Boil 2 whole eggs in a saucepan
and dice it into small cubes
Add diced eggs in the pan and
again cook for 2 mins
Add 2 whole uncooked eggs and
again cook for 5 mins
Garnish with corriander Calories 350
Finally enjoy your egg ghotala with Protein 25 gm
rice! Carbs 6 gm
Fats 24 gm
Time taken 10 mins

11
 BUTTER CHICKEN
MASALA
1 servings 15 minutes
CLICK HERE FOR RECIPE VIDEO

INGREDIENTS
For sautéing chicken For curry base
Chicken 100 gm Onion 1 medium chopped
Oil/olive oil 5 gm Tomato 1 medium chopped
Salt as per taste Ginger garlic paste 1 tsp
Chilli powder 1 tsp Salt as per taste
Coriander powder 1 tsp Haldi 1 tsp
Garam masala 1 tsp Chilli powder 1 tsp
Coriander powder 1 tsp
Garam masala 1 tbsp
Curd 100 gm
Coriander 1 spoon

DIRECTIONS
To prep the chicken: Take rice as required in a bowl
Take 5 gms oil in a pan Add prepared chicken in it
Take 100 gm diced chicken Also add the curry prepared
Add salt as per taste Garnish with 1 spoon
Add 1 tsp chilli powder corriander Your butter chicken
Add 1 tsp corriander powder is ready, enjoy. CHICKEN
Add 1 tsp garam masala SHWARMA
Cook it on low flame until chicken turns golden brown and
set it aside
To make the curry
Take 1 med chopped onion in the same pan
Add 1 med chopped tomato
Add 1 tbsp ginger garlic paste
Add salt as per taste
Add 1 tsp haldi
Add chilli powder
Add 1 tbsp garam masala Calories 293
Add 100 gm curd
Protein 34 gm
Blend everything together in a blender
Bringing the dish together Carbs 10 gm
Fats 13 gm

12