Ingredients

• 2 whole wheat wraps/rotis

• 150g paneer, cubed

• ½ cup capsicum, sliced

• ½ cup onion, sliced

• ½ cup carrot, julienned

• ¼ cup sweet corn

• 1 tbsp olive oil

• ½ tsp black pepper

• ½ tsp oregano

• Salt to taste

• 2 tbsp curd or hung curd

• 1 tsp lemon juice

Recipe

1. Heat olive oil in a pan.

2. Add paneer cubes and cook until lightly golden.

3. Add capsicum, onion, carrot, and sweet corn.

4. Cook for 4–5 minutes.

5. Add salt, black pepper, and oregano.

6. Mix curd and lemon juice in a bowl to prepare a creamy sauce.

7. Spread the sauce on the wrap.

8. Fill with the paneer mixture.

9. Roll tightly and grill for 1–2 minutes if desired.

10. Serve hot.

Nutrition (Per Wrap)

• Calories: ~450 kcal

• Protein: ~28g

• Carbs: ~40g

• Fat: ~16g

Ingredients

• 200g paneer (cubed)

• 1 cup cooked brown rice

• 1 cup mixed vegetables (broccoli, carrots, beans, capsicum)

• 1 tsp olive oil

• Salt to taste

• Black pepper to taste

• ½ tsp cumin powder

• ½ tsp chili flakes (optional)

Recipe

1. Heat olive oil in a pan.

2. Add paneer cubes and cook until lightly golden.

3. Add vegetables and sauté for 4–5 minutes.

4. Season with salt, pepper, cumin powder, and chili flakes.

5. Place cooked brown rice in a bowl.

6. Top with the paneer and vegetable mixture.

7. Serve warm.

Nutrition (Approx.)

• Calories: 550–650 kcal

• Protein: 30–35 g

• Carbohydrates: 45–50 g

• Fats: 20–25 g

Best time to eat: Lunch, dinner, or post-workout meal for muscle gain.

Ingredients

• 1 cup yellow moong dal (soaked 4–5 hours)

• 1 small onion, chopped

• 1 small carrot, grated

• ¼ cup capsicum, chopped

• 1 green chili, chopped

• 1 tsp grated ginger

• Salt to taste

• ½ tsp cumin seeds

• ½ tsp turmeric powder

• ½ tsp chili flakes (optional)

• Coriander leaves, chopped

• 1 tsp oil

Recipe

1. Drain the soaked moong dal and blend with a little water to make a smooth batter.

2. Transfer to a bowl.

3. Add onion, carrot, capsicum, green chili, ginger, coriander, cumin, turmeric, and salt.

4. Mix well.

5. Heat a non-stick pan and lightly grease it with oil.

6. Pour a ladle of batter and spread into a circle.

7. Cook on medium heat until golden brown.

8. Flip and cook the other side.

9. Serve hot with green chutney or curd.

Nutrition (2 Chillas)

• Calories: ~350 kcal

• Protein: ~22g

• Carbs: ~45g

• Fat: ~10g

• Fiber: ~8g

Benefits:

• High in protein

• Rich in fiber

• Keeps you full longer

• Great for breakfast or post-workout meals

• Supports muscle growth and recovery

Ingredients

• 200g paneer, cubed

• 1 avocado, sliced

• 1 cup broccoli florets

• ½ cup bell peppers, sliced

• 1 tbsp olive oil

• 1 tbsp butter

• ½ tsp black pepper

• ½ tsp oregano

• Salt to taste

• Lemon juice (optional)

Recipe

1. Heat olive oil and butter in a pan.

2. Add paneer cubes and cook until golden brown.

3. Add broccoli and bell peppers.

4. Stir-fry for 4–5 minutes.

5. Season with salt, pepper, and oregano.

6. Transfer to a bowl.

7. Add sliced avocado on top.

8. Drizzle with a little lemon juice and serve.

Nutrition (Approx.)

• Calories: 550–600 kcal

• Protein: 28–32g

• Carbs: 10–12g (net carbs)

• Fat: 42–45g

Benefits

• Low-carb and keto-friendly

• High in healthy fats

• Keeps you full for longer

• Supports fat loss while preserving muscle

• Great for lunch or dinner

Best Time to Eat

• Lunch

• Dinner

• Post-workout (if following a keto diet)