LAST DIET BLUEPRINT

RECIPE BOOK
YVS SAYS
What’s UP Team!

How To use This Book:

1. Okay so these recipes are made by a Rookie.

Big Time Cooking Rookie. It’s Me. Your One and only: YVS. Author of this
book.

2. You Might Notice that Everything in this book is Flexible.

* The Ingredients. Use The Food Substitution Guide For Alternating,
* The Quantities. *Depending on your diet and
overall caloric intake.*
* Because @TeamYVS Everyone’s Diet is Unique and Built Specially For the
Individual, Their Lifestyle, Goals, Schedule, Workouts, Intensity, Injuries,
hormonal profiling etc !

3. Stuff to Know :
* At times, The Food would taste like shit, because
we are rookies. But, We IMPROVISE!

4. A Quick Request :
Guys, You have Paid for/Earned this Book. Don’t Pass it
on to each and everyone around you because this book
has taken a lot of hardwork @ my end and I have
worked Hard for YOU GUYS, My Team,
Not Random People xD.
But, you can do that lol. No one can
stop You, But Try NOT TO. :)

Liked the Recipe?

Click a snap and Tag us
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NOW ENJOY The Book.

CONTENTS

ITEM NAME PAGE No.

Cold Coffee 1
Cucumber Smoothie 2
Low-Fat Curd Lassi 3
Beetroot & Carrot Smoothie 4
Apple & Papaya Smoothie 5
Banana & Coconut Smoothie 6
Apple Soya Smoothie 7
Cucumber Salad 8
Chicken Salad 9
Low Cal Garlic Parmesan Potato Chips 10
Green Chutney 11
Citrus and Mint Berry Bowl 12
Peanut Butter and Banana Oats Pudding 13
Morning Oats Smoothie 14
Vegetable Sandwich 15
Stir-Fried Vegetable Omelette 16
Bean Veggies Sandwich 17
Oats Chilla 18
Burger in a Bowl 19
Spicy Shrimp & Quinoa Bowl 20
Black Bean Bowl 21
Roasted Chicken 22
Salmon Power Bowl 23
CONTENTS

ITEM NAME PAGE No.

Spicy Vegetable Egg Fried Rice 24
Egg and Spinach Wraps 25
Paneer Tikka 26
Grilled Fish 27
Tandoori Chicken Skewers 28
with Spicy Cucumber Raita 29
Crispy Chicken 30
Cauliflower Chicken 31
Stuffed Paneer Roti 32
Kadhai Paneer 33
High Protein Vegetable Tikki 34
Airfryer Vegetable Cutlets 35
Air Fryer Shrimp 36
Air Fryer Cauliflower Wings 37
Low Cal Protein Cheesy Garlic Naan 38
Granola Bars 39
Nutritious Bar 40
Protein Bars 41
Seeded Bars 42
Cheesecake 43
Banana Oats Cookies 44
Healthy Brownies 45
 01
COLD
COFFEE

Calories Protein Carbs Fats

200kcal

Ingredients:
200g low fat milk
2.8g coffee powder
1.4g unsweetened cocoa
powder
1.8g stevia

Method:
Churn all the above ingredients and serve .
 02
CUCUMBER
SMOOTHIE

Calories Protein Carbs Fats

50kcal

Ingredients:
50g cucumber
10g curry leaves
Coriander leaves
10g roasted flaxseed
powder
10g roasted jeera
5g ginger
30g curd
Blacksalt
100g glass water

Method:
Churn all the ingredients in the jar and serve.
 03
LOW-FAT
CURD LASSI

Calories Protein Carbs Fats

60kcal

Ingredients:
10g mint and coriander
leaves
1 green chilli
200gm low fat curd
1 cup water
Black salt
Roasted cumin powder
Ice cubes (optional)
4g soaked chia seeds for
garnishing

Method:
Churn all the above ingredients.
Put soaked chia seeds in a serving glass add lassi
Serve nd enjoyy.
 04
BEETROOT &
CARROT SMOOTHIE

Calories Protein Carbs Fats

90kcal

Ingredients:
100g beetroot
50g carrot
5g roasted cumin seeds
10g sliced ginger
Black salt
200g water
5g soaked chia seeds for
garnishing

Method:
Method-churn all the ingredients.
Serve and garnish with chia seeds.
 05
APPLE & PAPAYA
SMOOTHIE

Calories Protein Carbs Fats

100kcal

Ingredients:
100g apple with peel
50g papaya
20g curd
10g honey
5g cinnamon powder
Ice
8g soaked chia seeds for
garnishing

Method:
Churn all the ingredients.
Serve and garnish with chia seeds
 06
BANANA & COCONUT
SMOOTHIE

Calories Protein Carbs Fats

170kcal

Ingredients:
10g coconut grated
12g soaked chia seeds
100g banana
1.40g cinnamon powder
100g water
Ice

Method:
Churn all the ingredients.
Serve and garnish with cinnamon powder.
 07
APPLE SOYA
SMOOTHIE

Calories Protein Carbs Fats

190kcal

Ingredients:
100g apple with peel
1.40g cinnamon powder
50g deseeded dates
100g Soya unflavored milk
Ice

Method:
Churn all the above ingredients.
Serve and garnish with cinnamon powder.
 08
CUCUMBER
SALAD

Calories Protein Carbs Fats

Ingredients:
1 cucumber
2 medium red onion,diced
2 tomato’s, deseeded and
diced
1 red chilli, deseeded and
diced
1 green chilli ,deseeded
and diced
2 limes ,juiced
1 tbsp vegetable oil
3 tbsp roasted
peanuts,chopped
Fresh coriander
leaves,chopped
1/4 tsp chilli powder
1/4 tsp ground cumin

Method:
Put the cucumber slices into a bowl.
Add the onion, tomatoes, coriander, Red and green chillies, lime juice,
vegetable oil and chopped peanuts.
Sprinkle in the ground spices and season well.
Toss together and serve.
 09
CHICKEN
SALAD

Calories Protein Carbs Fats

Ingredients:
Spray oil
1 1/2 tbsp lemon juice
1 tsp crushed garlic
1 tbsp dijon mustard
1 tsp Italian seasonings
Salt
Black pepper
For salad-
100 g Chicken
Pomegranate
Avacado
Olives Method:
Cucumber
Cherry tomatos Start by adding the dressing to the bottom of the
Jalapeño jar and mix it well.
Baby spinach Add all the ingredients after the other.empty the
Lettuce ingredients into a bowl and give it a good
Roasted pistachios toss.Top it with feta and enjoy.
Feta
 10
LOW CAL GARLIC
PARMESAN POTATO CHIPS

Calories Protein Carbs Fats

303kcal 5.77g 0.61g 4.29g

Ingredients:
300gm potatoes
Ice and water
SEASONINGS OF CHOICE:
Garlic salt
Cheese seasoning
Italian seasoning
15g grated parmesan
cheese

Method:
Cut off the ends of potatoes.
Slice into thin pieces.
Soak potatoes in ice water for 2-3 minutes.
Place them on a plate with baking paper.
Spread garlic salt, cheese seasoning and Italian seasoning.
Microwave for 3-4 minutes.
Flip and add the same seasonings.
Microwave again for 3-4 minutes add some Parmesan cheese and serve.
 11
GREEN
CHUTNEY

Calories Protein Carbs Fats

Ingredients:
20g green coriander leaves
20g mint leaves
20g onion
Green chillies
3g Cumin seeds
20g curd
Pinch of hing
Salt

Method:
Churn all the above ingredients and make a paste and serve .
 12
CITRUS AND MINT
BERRY BOWL

Calories Protein Carbs Fats

Ingredients:
40g mixed berries
2g mint leaves
1.8g vanilla extract
10g lemon juice
Pinch salt
60g yogurt
25g walnuts

Method:
To make this citrusy breakfast bowl, mix berries, chopped mint, vanilla
extract, lemon juice, and salt in a bowl.
Spoon Greek yoghurt into a separate bowl.
Add walnuts and berry mixture.
 13
PEANUT BUTTER AND
BANANA OATS PUDDING

Calories Protein Carbs Fats

360kcal 15g 47g 16.7g

Ingredients:
30g powdered oats
1/4 banana mashed
12g chia seeds
15g peanut butter
125g low fat milk or soya
milk
15g maple syrup

Method:
In a jar add all above ingredients and mix well.
Refrigerate overnight or for 4 hours.
Garnish with 3-4 banana slices and a splash of peanut butter.
Serve
 14
MORNING OATS
SMOOTHIE

Calories Protein Carbs Fats

287kcal 11g 40g 9g

Ingredients:
50g frozen banana
12g soaked rolled oats
15g soaked raisins
40g soaked fig
100g low fat curd
2.50g soaked pumpkin
seeds
15g roasted peanuts
8g soaked chia seeds
Walnuts

Method:
Soak oats for 15 minutes.
Add all the ingredients in the jar and churn this till it makes a smooth
mixture.
Put this in a serving glass and garnish with roasted almonds and pista.
 15
VEGETABLE
SANDWICH

Calories Protein Carbs Fats

Ingredients:
Creamy spinach corn mix-
50 gm spinach
30gm corn
50 gm fresh paneer
Spray oil
4 soaked cashews
2 soaked almonds
Whole wheat bread

Method:
 16
STIR-FRIED
VEGETABLE OMELETTE

Calories Protein Carbs Fats

346kcal 20g 23g

Ingredients:
Spray oil
50g onion, sliced
20g garlic crushed
20g chopped fresh root ginger
50gcarrot, cut into strips
50g red pepper, deseeded and
sliced
50g mushrooms, sliced
10g soy sauce
10g lime
FOR THE OMELETTE:
2 eggs
Salt and freshly ground black
pepper

Method:
For the stir-fried vegetables, heat the oil in a wok or heavy-based pan, and then
add the onion, garlic and ginger. Cook for two minutes and add the carrot and
mushrooms. Stir-fry for 3 – 4 minutes until softened. Stir in the soy sauce and lime
juice and set aside.
For the omelette, beat the eggs in a small bowl and season with salt and pepper.
Heat the oil in a medium non-stick frying pan, add the egg mixture and cook for 2
- 3minutes over a medium heat until the egg is almost set all the way through.
Pile the stir-fried vegetables on one half of the omelette and fold the other half
over the top. Slide onto a plate and serve with boiled rice,
 17
BEAN VEGGIES
SANDWICH

Calories Protein Carbs Fats

404kcal 22.55g 60g 5.86g

Ingredients:
180g boiled kidney beans
50g chopped veggies
All 3 bell peppers
1 onion
1 lemon juice
Some coriander
SPICES:
20g oregano
20g chia flakes
Salt
20g chaat masala
Coriander mint chutney
2 multigrain bread slices

Method:
Mix all the chopped veggies, boiled beans (mashed ), spices, lemon juice
and coriander.
Take multigrain bread and apply mint coriander chutney.
Add the prepared veggie bean stuffing.
Grill and serve hot.
 18
OATS
CHILLA

Calories Protein Carbs Fats

Ingredients:
1 cup oats (powdered)
2tbsp Gram Flour
1 tsp oil
1/2 tsp chopped green
chillies
1 cup water
1/2 tsp turmeric powder
1/2 tsp asafoetida
1tbsp chopped coriander
leaves
Salt to taste
Spray oil
FOR THE VEGETABLE Method:
STUFFING:
Place the gram flour, green chillies, thing ,
1/2 cup boiled green peas
coriander, turmeric powder, powered oats,
1/2 cup boiled potatoes
oil, water, salt to taste in a bowl and mix well.
1/2 tbsp oil
Heat the oil in a nonstick frying pan. Pour the
1 tbsp chopped onions
chilla mixture into the pan and shape it into a
1 tbsp chopped tomatoes
round. Flip to the other side and keep it till
1/2 tsp turmeric powder
both sides are done.
1/2 tsp garam masala
Place some of the stuffing in the chilla, fold it
A pinch of asafoetida
and remove it from the pan.
Salt and chilli powder to
Serve hot with tamarind chutney
taste
1 cup tamarind chutney
 19
BURGER IN
A BOWL

Calories Protein Carbs Fats

355kcal 32g

Ingredients:
125g of minced beef
Salad (lettuce, tomato,
cucumber, pepper,
broccoli, onion)
Burger sauce
2 cheese slices
20g milk

Method:
Make up salad bowl.
Top with beef mince.
Drizzle on burger sauce.
Put cheese slices and a splash of milk in the microwave for about 30
seconds.
Mix well and drizzle this over the top.
 20
SPICY SHRIMP AND
QUIONA BOWL

Calories Protein Carbs Fats

204kcal 21g 22g 3g

Ingredients:
Spray olive oil
10g garlic glove
200g sliced zucchini
85g shrimp
Pinch pepper flakes
10g oregano
Pinch salt
75g grape tomatoes
90g quinoa

Method:
Keep things off by sautéing zucchini on medium heat for 2-4 minutes.
Add minced garlic and shrimp once the zucchini turns golden.
Sauté shrimp 2 minutes per side.
Toss in pepper flakes, oregano, salt, and grape tomatoes; sauté 2 minutes.
Place cooked quinoa in a bowl and top with the shrimp and veggies.
 21
BLACK BEAN
BOWL

Calories Protein Carbs Fats

296 12g 30g 14.5g

Ingredients:
48g corn
40g tomato
7g diced red onion
8g lime juice
20g coriander leaves
chopped
5g minced jalapeño
Pinch cumin
Pinch salt
47.5g brown rice
47.5g black beans
38g avocado
30g Cheddar cheese

Method:
To make this flavorful meat-free bowl, start by sautéing the corn on
medium heat for 3-4 minutes.
Then mix corn, tomatoes, onion, lime juice, cilantro, jalapeño, cumin, and
salt. In a separate bowl, add brown rice, black beans, and veggie mixture.
Finish it off with sliced avocado.
 22
ROASTED
CHICKEN

Calories Protein Carbs Fats

147kcal 15g 15g 2.5g

Ingredients:
50g Chicken Breast
50g Rice
20g onion
20g tomatoes
100g Iceberg Lettuce
5g apple cider vinegar
Garlic powder
Paprika powder
Curry powder
Salt

Method:
Cook the rice for 15 minutes.
Chop the salad and add some salt and apple vinegar.
Roast the Chicken filets for about 6 minutes in a pan.
Add some paprika powder, curry powder, garlic powder and salt for the
last 2 minutes and stir them carefully.
 23
SALMON POWER
BOWL

Calories Protein Carbs Fats

296kcal 25g 34g 6g

Ingredients:
95g cooked brown rice
85g cooked salmon fillet
45g black beans, rinsed
and drained
32g salsa, homemade or
store-bought, with no
added sugar
75g grape tomatoes
3g chives

Method:
To make this protein-packed bowl, start by cooking the salmon fillet in a
skillet with olive oil and a pinch of salt and pepper.
Cook on medium for 4-5 minutes per side.
Then shred the salmon with a fork.
Now, it's the fun part. Starting with rice as the base, add all of the
ingredients to the bowl.
Top with a sprinkle of fresh chives.
 24
SPICY VEGETABLE
EGG FRIED RICE

Calories Protein Carbs Fats

305kcal 12g 52g

Ingredients:
200g basmati rice
1-2 red chillies, deseeded
and grated or very finely
chopped
20g cloves , crushed
10g sunflower oil
100g carrots , diced
109g Chinese cabbage ,
finely sliced
2 eggs , lightly beaten
100g spring onions , sliced
200g frozen peas
20g soy sauce , plus extra
for serving, if you like

Method:
Mix the chillies and garlic with a pinch of salt, to make a paste.
Heat oil in a wok or large frying pan on a medium-high heat. Add the carrots
and stir-fry for 5 mins until tender. Add the cabbage and chilli paste and cook
for 1 min more.
Tip with cooked basmati and stir-fry for 1 min until piping hot.
Push the rice mixture to one side of the pan. Add the eggs to the cleared
space and scramble until set.
Mix in the onions, peas and soy and stir-fry everything together until the peas
are hot.
 25
EGG AND
SPINACH WRAPS

Calories Protein Carbs Fats

335kcal 17.5g 48g

Ingredients:
3 eggs
2 wholemeal wraps
20g sweet chilli dipping
sauce
50g red pepper, deseeded
and thinly sliced
50g tomato, seeded and
chopped
50g cucumber, thinly sliced
50g carrot, peeled and
grated
A handful of baby spinach
leaves

Method:
Place the eggs in a small pan, cover with cold water and slowly bring to the
boil. When the water is boiling, reduce to a simmer and cook for 7 mins.
Drain, rinse in cold water, tap and peel off the shells. This could be done the
night before and the eggs chilled until required.
Slice the eggs. Place the wraps in a clean board, spread a teaspoon of
sauce over each, leaving a 2cm clear border. Top with the spinach leaves,
sliced egg, pepper, tomatoes, cucumbers and carrot.
Drizzle over the remaining sauce. Fold over the side edges of the wraps, then
roll up the wrap encasing the filling. Wrap in foil or paper and chill until
ready to eat.
 26
PANEER
TIKKA

Calories Protein Carbs Fats

365kcal 24g 10g 27g

Ingredients:
100 gms low fat paneer
50 gms low fat hung curd
2.30 g oil
50g capsicum cut into cubes
50g onion cut into cubes
Roasted cumin powder
Red chilli powder
Garam masala
Chaat masala
Salt

Method:
Cut paneer into cubes
Add hung curd, all dry masalas and chopped vegetables
Mix all the ingredients thoroughly.
Keep this mixture in the refrigerator for 2 hours.
Keep the pan on the gas and sprinkle oil.
Put marinated paneer tikka cubes nd vegetables on the tawa.
When it turns brown take out paneer tikka and serve it with green
chutney
 27
GRILLED
FISH
Calories Protein Carbs Fats
150kcal 17g 1.2g

Ingredients:
1 boneless fish fillet
20g roasted gram flour
besan
30g yogurt/curd
5g turmeric powder
10g Cumin powder
10g red chilli powder
20g red paprika powder
Salt
10g Juice of lemon

Method:
Firstly, clean, wash and cut the fish into square bite-size pieces.
Then in a mixing bowl, combine fish pieces with besan, yogurt, spices and salt.
Combine nicely so that all the pieces are coated well with the marinade.
Afterwards, let it rest in the marinade for 30 minutes in the fridge.
Simultaneously, heat your barbecue or charcoal grill or grill pan.
Soak the bamboo skewers in water for 10 minutes to prevent from burning while
grilling.
Then, pat dry the skewers and grease them nicely with oil.
Thread the marinated fish pieces into oiled skewers and make sure not to leave
any space between each piece while threading.Then, grill the skewered fish in
the barbecue/charcoal/oven or in the grill pan.
Lastly, cook till the fish pieces are cooked uniformly and turn golden from
outside.
Squeeze lemon juice on top and serve hot!
TANDOORI CHICKEN SKEWERS 28

WITH SPICY CUCUMBER RAITA

Calories Protein Carbs Fats

350kcal 48g 30g 9g

Ingredients:
100g chicken tenderloins, each
cut into 3 pieces
285g plain fat-free yogurt (not
Greek)
10g Juice of lemon
20g onion, finely chopped
20g garlic, finely chopped
20g piece fresh ginger, finely
chopped
10g garam masala Method:
10g ground cumin
10g ground coriander FOR SPICY CUCUMBER RAITA-
10g ground turmeric Toss grated cucumber in a fine-mesh strainer with the salt. Let
salt it drain into a bowl 15 minutes. Press cucumber down with
hands to get rid of as much liquid as possible (or squeeze dry
5g Kashmiri chili powder
in a tea towel). Discard the liquid.
18 bamboo skewers, soaked at
While cucumber drains, in a medium bowl stir together yogurt,
least 2 hours or overnight lemon juice, garlic, olive oil, cumin, Kashmiri chili powder,
Spray oil for oiling grill grates sugar, and black pepper. Add drained cucumber to the yogurt
Spicy Cucumber Raita mixture and refrigerate at least 1 hour or overnight.
50g English cucumber (don't When ready to serve, add mint leaves and season with
additional salt, if needed.
peel), grated
FOR TANDOORI CHICKEN SKEWERS:
salt
In a large bowl mix yogurt, lemon juice, onion, garlic, ginger,
200 plain yogurt garam masala, cumin, coriander, turmeric, salt, and Kashmiri
10g Juice of lemon chili powder. Add chicken pieces to the bowl and allow to
5g garlic, finely chopped marinate at least 2 hours or overnight. chicken pieces into
5g ground cumin every skewer and allow to rest at room temperature 30
5g Kashmiri chili powder minutes.
Preheat grill to high. When grill grates are very hot, generously
10g sugar
oil clean grill grates with a paper towel dipped in canola oil
Mint leaves and held with tongs.Grill skewers 4 to 5 minutes on each side
or until deep golden grill marks appear. Remove from grill and
let rest 2 minutes. Serve with Spicy Cucumber Raita.
 29
CRISPY
CHICKEN

Calories Protein Carbs Fats

355kcal 43g 12g

Ingredients:
60g fat-free milk
90g whole wheat bread
crumbs
30g grated Parmesan
cheese
4g onion powder
salt
2g garlic powder
2g paprika
1 g black pepper
150g skinless, boneless
chicken breast halves
Nonstick cooking spray

Method:
Preheat oven to 425°F baking pan with foil.
Place a wire rack in the pan. Pour milk into a shallow dish. In a second
shallow dish, combine the next seven ingredients (through pepper).
Dip a chicken breast half in milk and then in seasoned crumbs, pressing to
coat both sides.
Place chicken on the rack in the pan. Repeat with remaining chicken.
Lightly coat chicken with nonstick cooking spray.
Bake 20 minutes or until chicken is lightly browned and cooked through
(165°F)
 30
CAULIFLOWER
CHICKEN

Calories Protein Carbs Fats

250kcal 25g 1.5g 10g

Ingredients:
100g Chicken Legs
400g Cauliflower
100g Green Onions
100g Cucumber
100g Celery
Soya sauce
Salt
Pepper
Thyme
Mustard

Method:
Put some Soy Sauce, almond weat, salt, pepper, thyme and mustard in a
glass and mix it to a nice paste. (This is the asian version, you could change
the spices to get a different taste).
Cream the chicken with the paste and put it in the oven for about 40
minutes on 175 degrees. Ready
Chop the vegetables. Stir the Cauliflower for 30 minutes, and the Celery
for 15 minutes. Roast the green onions in a pan for about 5 minutes.
Add some Erythrit, then the cucumber and the steamed vegetables.
Stir and cook everything for 5 more minutes, put it on a plate and serve it.
 31
STUFFED
PANEER ROTI

Calories Protein Carbs Fats

475kcal 19g 43g 23.6g

Ingredients:
50 gm wheat flour
100 gm low fat paneer
Small onion (finely
chopped)
Capsicum (finely chopped)
Ginger (finely chopped)
Fresh coriander (finely
chopped)
Red chilli powder
Salt

Method:
Take a medium size ball of the dough.
Roll it with the help of the rolling pin.
Spread the mixture evenly on it and close it properly.
With the help of dry flour roll it again.
Put it on the hot tawa.
Cook from both sides till done.
Serve with green chutney.
 32
KADHAI
PANEER

Calories Protein Carbs Fats

348kcal 4g 12g 13g

Ingredients:
75 gm paneer sliced
9.5 gm coconut milk
3 cashewnuts
10g gram flour
Garam masala
Kasoori methi
Coriander powder
Haldi powder
Red chilli powder
Cumin powder Method:
Cardomom
Fennel On medium heat roast cumin, cardomom,
50g onion chopped fennel and cashew, then add onion, garlic,
5g garlic green chillies and salt. Sauté for 3-4 minutes.
2 green chillies Add tomato cover the karahi and cook on gas
30g tomato chopped for 4-5 minutes.
Salt Turn off the gas when this mixture has cooled
make a paste and place it in a karahi.
Add coriander powder, haldi powder, red
chilli powder, kasoori methi.
Mix them properly.
Add capsicum paneer and a small amount of
water. Cover for 4-5 minutes. The karahi
paneer is ready to serve.
 33
HIGH PROTEIN
VEGETABLE TIKKI

Calories Protein Carbs Fats

440kcal 35g 16g 26g

Ingredients:
150g soaked soya bean
50g fresh paneer
50g onion chopped
80g carrot grated
4.6 gm olive oil
Green chilli chopped
Garlic crushed
Cumin seeds
Fresh coriander finely
chopped
Salt to taste
Grated capsicum optional

Method:
Churn soya chunks, and add paneer, onions, carrot, green chillies, garlic,
cumin seeds, coriander leaves, capsicum and salt.
Mix all the ingredients once everything is incorporated.
Shape this into tikkis of your desired shape.
Spray oil on both sides of the tikki when it turns brown.
Take it out and serve hot with green chutney
 34
AIRFRYER
VEGETABLE CUTLETS

Calories Protein Carbs Fats

Ingredients:
1 grated boiled potato
1 grated beetroot
1 grated zucchini squeezes
water from it
1/2 cup grated paneer/tofu
1 cup oats
Chopped coriander leaves
Chopped chilles
Salt
Chaat masala

Method:
Mix all the above ingredients.
Mash and shape them.
Brush them with spray oil on both sides.
Cook this in air fryer for 10-15 minutes at 180 degrees.
Serve with green chutney or sauce.
 35
AIRFRYER SPICY
CHICKEN TENDERS

Calories Protein Carbs Fats

Ingredients:
250 gm mini chicken fillets
15 gm hot sauce
15 gm of sweet chilli sauce
30 gm breadcrumbs or
crushed cornflakes
Salt and pepper
Spray oil

Method:
Preheat airfryer to 200 degree Celsius.
Add breadcrumbs/cornflakes to a bowl.
Add the sweet chilli sauce and hot sauce to another bowl and mix
well.Season mini chicken fillet’s with salt and pepper.
Dip each chicken fillet into the sauce.
Next ,dip the chicken into the breadcrumbs and coat well.
Add to a lined baking tray and repeat with all the chicken fillets.
Bake on air fryer at 200 degree celcius for 20 minutes, flipping halfway
through.
Serve hot .
 36
AIR FRYER
SHRIMP

Calories Protein Carbs Fats

Ingredients:
220 gms shrimp, peeled
and deveined
1 tsp garlic powder
1 cup buffalo style hot
sauce(divided)

Method:
Preheat the airfryer to 200degrees celcius for 4 minutes.
In a medium bowl,combine the shrimp, garlic powder and 1/2 cup of
buffalo sauce, until the shrimp are well cooked.
Place the shrimp in the preheated air fryer basket in a single layer and
cook to 200 degrees for 10-15 minutes, shaking the basket halfway
through.
Transfer the shrimp into the large bowl add the remaining buffalo sauce,
mix until coated.
Serve and enjoy.
 37
AIR FRYER
CAULIFLOWER WINGS

Calories Protein Carbs Fats

Ingredients:
2 cauliflower floret
Spray oil
Salt to taste
1/4 tsp pepper
1/2 cup buffalo wing
sauce
1/2 pkt ranch seasoning

Method:
Add cauliflower to a large bowl.
Drizzle with spray oil and season with salt and pepper.
Airfryer 1/2 of the cauliflower at 200 degrees celcius for 10-15 minutes ,
shaking basket halfway.
While cauliflower is cooking, mix buffalo sauce with ranch seasoning and
set aside.
Once all cauliflower is cooked, toss with sauce and serve hot.
 38
LOW CAL PROTEIN
CHEESY GARLIC NAAN

Calories Protein Carbs Fats

170kcal 15g 17g 3g

Ingredients:
120g Flour
130g low fat/fat free
Greek yogurt
Garlic salt and parsley
flakes
Pinch of baking powder
1 tsp fresh garlic minced
15g low fat cheese
Light cooking oil spray

Method:
In a bowl add self-raising flour, Greek yoghurt, garlic salt, a pinch of
baking soda, and minced garlic mix and form into dough.
Cut the dough into 4 even pieces.
Roll into 4 balls and roll with a rolling pin.
Now add low-fat cheese to this.
Pinch corners tightly to the middle.
Flip and gently roll one more time.
Repeat the process for the other 3.
Add cooking oil spray to a pan on high heat.
Add dough and sprinkle parsley flakes.
Cook on each side for 2-3 minutes.
Serve hot.
 39
GRANOLA
BARS

Calories Protein Carbs Fats

430kcal 12g 72g 11g

Ingredients:
20g rolled oats
10g wheat flour
10g jaggrey powder
10g flax seeds
10g ground flaxseeds+5
tbsp water
10g roasted peanuts
10g chopped almonds
15g chopped dark
chocolate
virgin coconut oil
10g raisins Method:
10g melted jaggrey
1/2 cup water or almond The flaxseeds and oats will get roasted in
milk the oven along with the other ingredients.
Bake in the preheated oven at 180-degree
celsius for 20 -25 minutes.
Keep an eye on it after 20 minutes .once
baked, rest until cooled then remove it
carefully from the tray
Cut into pieces and enjoy.
 40
NUTRITIOUS
BAR

Calories Protein Carbs Fats

406kcal 12g 55g 18g

Ingredients:
20g quinoa
20g oats
10g pumpkin seeds
5 g chia seeds
10g flax seeds
15g chopped dark
chocolate
15g honey

Method:
Dry roast quinoa, oats and pumpkin seeds individually in a nonstick pan till
golden brown.
Transfer to a bowl.
Dry roast chia seeds and flax seeds individually in the same nonstick pan
for 30 seconds. Transfer to the same bowl and mix well.
Heat dark chocolate in the microwave for 30 seconds. Remove from
microwave and mix till melted.
Add melted chocolate and honey to the roasted mixture and mix lightly.
spread the oats mixture into the aluminium tray and set aside for 3-4 hours.
Demould, cut into bars and serve.
 41
PROTEIN
BARS

Calories Protein Carbs Fats

440kcal 7g 54g 21g

Ingredients:
20g roughly chopped
almonds
20g cashew nuts
10g pecan nuts
20g dehydrated cherries
5g chia seeds
10g sesame seeds
pink salt
15g honey

Method:
Mix all the ingredients and place in a lined baking tray using a cookie
cutter.
Press the nuts tight towards the tray to form a round disk shape.
Bake for 10-12 minutes on 180 degree Celsius in a preheated oven.
Once baked, rest until cooled then remove carefully from the tray.
Store in the airtight jar and enjoy this delight.
 42
SEEDED
BARS

Calories Protein Carbs Fats

226kcal 5g 25g 11g

Ingredients:
10g sunflower seeds
5g chia seeds
10g flax seeds
10g coconut sugar
20g maple syrup
Pinch of cinnamon
1/2 cup water

Method:
Preheat oven to 200 degrees celsius.
Line with parchment paper.
Mix all the ingredients into a bowl.
Let sit for 20 minutes to absorb.
Pour evenly into the baking pan.
Bake for 50min to 1 hour.
Let cool completely and cut accordingly.
 43

CHEESECAKE

Calories Protein Carbs Fats

137kcal/ 100g 20g 5.5g

Ingredients:
4 eggs
400g curd cheese light
125g vanilla whey
14g baking powder
31g vanilla pudding
powder
100g stevia

Method:
Just put all the ingredients in the bowl and stir it.
Start with the dry ingredients
Cream the form with coconut oil, put the paste in the form and bake it at
160 degrees for about 1 hour.
Cake is ready to serve.
 44
BANANA OATS
COOKIES

Calories Protein Carbs Fats

Ingredients:
3 cup oats
1/2 cup walnuts/almonds
1/2 cup shredded coconut
1 cup dark choco chips
1 tbsp honey
1 tbsp cinnamon powder
1/4 cup vegetable oil

Method:
Mix all together and scoop it on a baking tray.
Bake for about 10 -15 minutes at 170 degree Celsius.
HEALTHY 45

BROWNIES
Calories Protein Carbs Fats
161kcal

Ingredients:
2eggs
1/4 cup almond flour
1/4 cup unsweetened cocoa powder
4 oz bittersweet chocolate baking
bar
1/2 cup non-fat vanilla Greek yogurt
1/4 cup unsweetened apple sauce
1 1/2 tbsp butter
1/5 cup chocolate chips
1/2 tsp baking powder
1 tsp vanilla extract
2 tbsp stevia
Dash of salt

Method:
Preheat oven to 350 degrees.
Grease a 9 x 9 baking pan or brownie pan.
Melt the butter and chocolate bar in a bowl in the microwave for 40-50
seconds to soften.
Combine the dry ingredients (cocoa powder, almond flour, baking powder,
stevia, and salt) in a small bowl.
Combine the wet ingredients (Greek yogurt, applesauce, and vanilla) in a large
bowl. Add the melted chocolate and butter.
Add the eggs and whisk until fully combined.
Add the dry ingredients to the mixture. Whisk until blended.
Fold in the chocolate chips.
Add the batter to the greased brownie pan. Bake for 20-25 minutes.
Allow to cool
 THANK
YOU
LAST DIET BLUEPRINT