trainedbyjohn

COOK
BOOK
JOHN KUMAR M
 John Kumar M
@trainedbyjohn

COOK BOOK
 John Kumar M
@trainedbyjohn

COOK
BOOK
TABLE OF CONTENT
1.F.A.Q. ............................................................................................................................................................................. 1
2. HOW TO LOG YOUR CALORIES FOR THESE RECIPES ............................................................................................ 2
3. THINGS YOU CAN HAVE IN UNLIMITED QUANTITY ...................................................................................................3
4. FOOD REPLACEMENT GUIDE ................................................................................................................................... 4-5

SOYA RECIPES
1. SOYA POTATO KEBABS ............................................................................................................................................ 6
2. SOYA THEPLAS .......................................................................................................................................................... 7
3. SOYA BHAJI & PAV ..................................................................................................................................................... 8
4. SOYA PULAO .............................................................................................................................................................. 9
5. SOYA MELT SANDWICH ............................................................................................................................................ 10
6. SOYA NOODLES ......................................................................................................................................................... 11
7. SOYA & CHEESE WRAP ............................................................................................................................................. 12
8. SOYA PANEER SALAD ............................................................................................................................................... 13
9. SOYA NAMKEEN ......................................................................................................................................................... 14
10. SOYA & CORN VEGGIE BURGER............................................................................................................................ 15

PANEER AND TOFU RECIPES

1. PANEER/TOFU CHILLI WRAP .................................................................................................................................... 19
2. CHEESY PANEER/TOFU SANDWICH........................................................................................................................ 20
3. SPICY PANEER/TOFU STIR FRY ............................................................................................................................... 21
4. PROTEIN CHEESY FRIES .......................................................................................................................................... 22
5. PANEER STUFFED MOONG DAL CHILLA.................................................................................................................. 23
6. PANEER VEGGIE PULAO ........................................................................................................................................... 24
7. PANEER FRIED RICE ................................................................................................................................................. 25
8. PANEER SPRING ROLL .............................................................................................................................................. 26
9. CREAMY OATS & CHEESY PASTA ........................................................................................................................... 27
10. PANEER & POHA BREAKFAST BOWL ................................................................................................................... 28

CHICKPEA & EGG RECIPES

1. CHICKPEA TOAST ...................................................................................................................................................... 31
2. CHICKPEA SALAD....................................................................................................................................................... 32
3. EGG FRIED RICE ........................................................................................................................................................ 33
4. CHEESY EGG WRAP................................................................................................................................................... 34
5. EGG & CHICKPEA FRIED RICE.................................................................................................................................. 35
6. EGG MASALA SCRAMBLE......................................................................................................................................... 36
 TABLE OF CONTENT

CHICKEN/ MUTTON/ SEA FOOD RECIPE

1. HONEY CHILLI CHICKEN WITH RICE........................................................................................................................ 1
2. CHICKEN BUTTER MASALA....................................................................................................................................... 2
3. MINT & CORIANDER CHICKEN WITH RICE............................................................................................................... 3
4. CHEESE CHICKEN WRAP ..........................................................................................................................................4-5
5. CRISPY CHICKEN BURGER....................................................................................................................................... 3
6. GARLIC BUTTER SHRIMPS ....................................................................................................................................... 3
7. LEMON HERB GRILLED FISH .................................................................................................................................... 3
8. SPICY MUTTON CURRY ............................................................................................................................................. 3

LOW FAT GREEK YOGURT RECIPES

1. HIGH PROTEIN CURD RICE ....................................................................................................................................... 9
2. LOW FAT CHOLE TIKKI............................................................................................................................................... 10
3. GREEK YOGURT PARFAIT ........................................................................................................................................ 11
4. GREEK YOGURT SMOOTHIE .................................................................................................................................... 12
5. HIGH PROTEIN BANANA YOGURT DESSERT.......................................................................................................... 13

OATS RECIPES
1. CHOCOLATE OVERNIGHT OATS WITH PROTEIN BOOST ..................................................................................... 19
2. PROTEIN PACKED BANANA OATS PANCAKES........................................................................................................ 20
3. OATS CHILLA WITH CORIANDER YOGURT CHUTNEY ........................................................................................... 21
4. HIGH CALORIE PROTEIN SHAKE............................................................................................................................... 22
5.BANANA OATS PROTEIN CAKE.................................................................................................................................. 23
24
IMPORTANT READING
Frequently asked questions

1. How do I use the nutrition facts when the recipes are flexible?
A: I encourage you to focus on the total calories of each meal instead of the total
amount of each macro in each meal.

2. Can I substitute one ingredient with another ?

A: The kitchen is yours. You decide what to put in your meals but there are certain
rules for that 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! I don't know how to measure tablespoons! 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, you need to get one now. Go to the grocery section.

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

A: Absolutely, you’ll need a coach to guide you on micro level in training, nutrition
and calorie management as per your body changes.
 HOW TO LOG YOUR CALORIES
FOR THESE RECIPES

The goal is to match your calorie and if possible your protein goal
for a meal you are going to replace with myfitnesspal. If there is
any challenge, your coach is here to help you.

How do I use the nutrition facts

Log everything from the recipe.
If the recipe has vegetables, log only 20 calories for all the vegetables.
FOR ALL THE VEGETABLES not more than 20 CALORIES, even if you are
eating a mountain of vegetables.
The simple reason is veggies have negligible calories. We are still
considering only 20 calories.
Don't log spices. Never log them as they also have negligible calories
and you can use any spices you want.
You can log your whole diet in this way.
What you need to log to be exact and uncooked -
1.Fruits Potato/Sweet Potato
2.Dairy
3.Soya and Soya products
4.Carbohydrates - Rice, Flour
5.Lentils, Beans, and Pulses
6.Fats
7.Nuts
 THINGS YOU CAN HAVE
IN UNLIMITED QUANTITY

The goal is to match your calorie and if possible your protein goal for a
meal you are going to replace with myfitnesspal. If there is any challenge,
your coach is here to help you.
ALL VEGGIES ARE ALLOWED (UNLIMITED)
Veggies have negligible number of calories, they consist 90 % water and
remaining fiber.
TOMATO, ONION, CUCUMBER, CARROT, SPINACH, CABBAGE, CAULIFLOWER, BELL
PEPPERS, CAPSICUM, BROCCOLI, LETTUCE, KALE, FENUGREEK, ASPARAGUS, CLUSTER
BEANS, FRENCH BEANS, GINGER, GARLIC.

All spices including dry spices, if you want to know details read the list below
 FOOD REPLACEMENT GUIDE

PROTEIN REPLACEMENT CARBOHYDRATE REPLACEMENT

BEANS/LENTILS
REPLACEMENT
 FOOD REPLACEMENT GUIDE

FRUIT REPLACEMENT FATS REPLACEMENT

 John Kumar M
@trainedbyjohn

For that tikki cravings

servings: 1 cooking time: 15 min

Ingredients Directions
For boiling soya,
How to prepare soya paste: Firstly in a
water and 1/2 tbsp salt
large vessel take enough water.
Soya 30 gm weighed uncooked
Add 1 tsp salt and get to a boil
Potato 100 gms Green chilli 1 tsp
Now add 30 gm uncooked soya chunks
Onion 1 med
and boil for 8 minutes or until the soya
Spinach 5 leaves
softens Drain off and rinse in cold water
Garlic 1 tsp
Take soya in a bowl , add 1 med onion, 1
5 gm ghee
tsp garlic, 1 tsp chopped green chilli and
Spices 1 tsp each
100 gm boiled potato
Coriander powder
Add 1 tsp coriander powder Add 1 tsp
Garam masala
garam masala Add 1 tsp salt
Salt
Grind everything together
Made round patties out of the paste
Heat the pan for 5 minutes
Roast the patties in 5gm Ghee/airfry
until it’s golden brown
finally enjoy your kebabs with 10 gm
ketup.

Calories: 287 kcal

Protein: 16 gm
Carbs: 33 gm
Fats: 11 gm
 John Kumar M
@trainedbyjohn

SOYA THEPLAS
Goes well with curd and chutney!

servings: 1 cooking time: 15 min

Ingredients Directions
Soya 35 gm,
Wheat flour 30 gm Firstly in a vessel take enough water, add
Besan 10 gm salt and boil
Handful methi Now add 30 gm uncooked soya chunks
Jeera 1 tsp and boil for 8 minutes or untol the soya
Salt as per taste softens
Chilli powder 1 tsp Drain off and rinse in cold water
Coriander powder 1 tsp Take soya in a bowl
Kasturi methi 1 tsp Add 1 chooped med onion
haldi 1 tsp Add 1 chopped tomato (optional)
Coriander 1 spoon Add 1 tsp garlic
Ginger garlic paste 1 tsp Add 1 tsp green chilli
Green chilli 1 tsp Add 1 tsp corriander leaves
Grind it together and add 1tsp salt
Add 50gm wheat flour
Grind well to make dough
Make roti out of dough on a non stick
pan, using 5gm oil
Finally enjoy your soya roti/ paratha.

Calories: 306 kcal

Protein: 19.5 gm
Carbs: 37.2 gm
Fats: 8.8 gm
 John Kumar M
@trainedbyjohn

SOYA BHAJI & PAV

You don’t have to miss your pav
bhaji on diet :)

servings: 1 cooking time: 15 min

Ingredients Directions
Soya chunks – 30g
In a vessel, boil enough water with salt.
(soaked, blended)
Add 30g soya chunks and cook for 8
Tomatoes – 2 (pureed)
minutes until soft. Drain and rinse in
Onion – 1 (chopped)
cold water.
Cauliflower, Carrot,
In a bowl, add boiled soya, 1 chopped
Capsicum – ½ cup each (chopped)
onion, 2 pureed tomatoes, 1 tsp garlic, 1
Green peas – ¼ cup
tsp green chili, ½ cup chopped
Garlic & Ginger –
capsicum, ½ cup chopped carrot, ¼ cup
4 cloves & ½ inch (minced)
green peas, and 1 tsp salt. Grind into a
Turmeric, Red Chili
coarse paste.
Powder, Pav Bhaji Masala
– ¼ tsp, ½ tsp, 1 tsp
Heat 1 tsp oil in a pan, add the paste,
Salt, Coriander Powder,
and cook for 5 minutes. Add ¼ tsp
Lemon Juice – to taste
turmeric, ½ tsp red chili powder, 1 tsp
Olive Oil/Ghee – 1 tsp
pav bhaji masala, and mash well. Add
Whole wheat pav/roti – 50 gms
water if needed and cook until thick.
per serving
Toast the pav
Add 1 tsp lemon juice, garnish with
coriander, and serve hot.

Calories: 469 kcal

Protein: 24.5 gm
Carbs: 68.5 gm
Fats: 13 gm
 John Kumar M
@trainedbyjohn

SOYA PULAO
Easiest protein packed one pot recipe

servings: 1 cooking time: 15 min

Ingredients Directions
Soya chunks – 40g (uncooked)
Basmati rice – 40g (washed) In a vessel, boil enough water with salt.
Onion, Tomato Add soya chunks and cook for 8
– 1 small each (chopped) minutes until soft. Drain and rinse in
Carrot, Capsicum, Green peas cold water.
– ½ cup total (chopped) In a bowl, add boiled soya, onion,
Garlic, Green chili tomato, garlic, green chili, veggies,
– 1 tsp each (minced) and salt. Heat oil in a pan, add the
Turmeric, Red chili powder, mixture, and sauté for 3 minutes. Add
Garam masala spices and mix well. Add washed rice,
– ¼ tsp, ½ tsp, ½ tsp sauté for 2 minutes, then pour water.
Salt – 1 tsp (or to taste) Cover and cook on low heat for 12-15
Olive oil/Ghee – 1 tsp minutes until rice is fluffy. Garnish with
Water – 1 cup coriander and serve hot.
Fresh coriander – for garnishing

Calories: 427 kcal

Protein: 22.2 gm
Carbs: 54.5 gm
Fats: 13.5 gm
 John Kumar M
@trainedbyjohn

SOYA MELT SANDWICH

Easiest protein packed indulgence

servings: 1 cooking time: 15 min

Ingredients Directions
Soya chunks In a vessel, boil enough water with salt.
– 30g (uncooked) Add soya chunks and cook for 8 minutes
Cheese – 20g (grated) until soft. Drain and rinse in cold water.
Bread In a bowl, mix boiled soya, onion, tomato,
– 50g (whole wheat/multigrain) garlic, green chili, salt, pepper, chili
Onion, Tomato flakes, and oregano. Mash slightly.
– 1 small each (chopped) Spread the mixture on a bread slice, top
Garlic, Green chili with grated cheese, and cover with
– 1 tsp each (minced) another slice.
Black pepper, Red chili flakes, Heat oil in a pan, toast the sandwich on
Oregano both sides until golden brown and
– ¼ tsp each cheese melts.
Salt – ½ tsp (or to taste) Enjoy your high-protein soya cheese
Olive oil/Ghee – 1 tsp melt sandwich!

Calories: 424 kcal

Protein: 23.7 gm
Carbs: 42 gm
Fats: 19 gm
 John Kumar M
@trainedbyjohn

SOYA NOODLES
Protein packed indulgence :)

servings: 1 cooking time: 15 min

Ingredients Directions
Olive oil 5 gm Firstly in a large vessel take enough water
Garlic 1 tsp and add 1 tsp salt and get to a boil, now
Cabbage 1 cup add soya chunks
Spring onions 1 cu Drain off and rinse in cold water
Capsicum 1 cup Take soya in a bowl To make noodles:
Green chilli 1 tsp In a pan, take olive oil
Soya sauce 1 tbsp Add 1 tsp garlic in it and saute it on low
Peanut butter 15 gm flame *add 1 cup cabage
Soya 30 gm uncooked weighed dd 1 cup capsicums
Noodles 40 gm uncooked Add 1 cup spring onions and saute it again
weighed Add 1 tsp green chilli sauce
Add 1 tbsp soya sauce
Add 15 gm peanut butter
Add 30 gm boiled soya (weighed
uncooked)
Boil noodles in the same way, drain water
and add it to the pan
Saute everything together and enjoy your
Calories: 468 kcal noodles.

Protein: 24.7 gm
Carbs: 52.5 gm
Fats: 20 gm
 John Kumar M
@trainedbyjohn

SOYA & CHEESE WRAP

Protein packed indulgence :)

servings: 1 cooking time: 15 min

Ingredients Directions
Soya: 25 gm (uncooked)
Salt: to taste Boil the soya in water for 5 minutes, then
Coriander powder: 1 tsp drain and squeeze out excess water.
Chilli powder: 1 tsp Mix the boiled soya with salt, coriander
Wheat flour chapati or tortilla wrap: powder, and chilli powder. Set aside.
50 gm Lay a wheat flour chapati or tortilla wrap
Onion: 1 medium, finely chopped flat on a plate.
Tomato: 1 medium, finely chopped Spread the spiced soya mixture in a line
Ketchup: 30 gm down the center of the wrap.
Mozzarella cheese: 30 gm Add finely chopped onion, tomato, and any
Optional: Add your favorite veggies other veggies you like.
Drizzle ketchup over the veggies and
sprinkle mozzarella cheese on top.
Fold the wrap tightly and grill it in a
sandwich maker or pan-roast in a nonstick
pan until golden and crispy.
Serve hot and enjoy your cheesy, spicy
soya wrap!

Calories: 420 kcal

Protein: 23 gm
Carbs: 54 gm
Fats: 14 gm
 John Kumar M
@trainedbyjohn

SOYA PANEER SALAD

Protein Punch made easy!

servings: 1 cooking time: 15 min

Ingredients Directions
Olive oil 5 gm
Paneer 50 gm Boil soya chunks in salted water for 8
Soya 30 gm uncooked weighed minutes, drain, and squeeze out excess
Onion 1 medium chopped water.
Carrot 1 medium chopped Heat 5g oil in a pan, add soya, paneer,
Curd 50 gm and spices, and sauté for a few minutes
Lemon juice 1 tsp until lightly browned.
Chili powder 1 tsp
In the same pan, sauté capsicum,
Salt 1 tsp
onion, carrot, and French beans for 5
minutes.
Combine the sautéed vegetables with
the soya-paneer mix.
Stir in curd and lemon juice, mix well,
and garnish with chopped spring
onions.
Enjoy your high-protein meal!

Calories: 397 kcal

Protein: 22.5 gm
Carbs: 23 gm
Fats: 24 gm
 John Kumar M
@trainedbyjohn

SOYA NAMKEEN
Your replacement for the evening snack!

servings: 1 cooking time: 15 min

Ingredients Directions
Ghee 10 gm
Soya 30 gm uncooked weighed Heat ghee in a pan.
Spices (as per taste) Add soya and preferred spices.
Sauté until lightly roasted.
Let it cool completely.
Store in an airtight container.

Calories: 210 kcal

Protein: 12 gm
Carbs: 6 gm
Fats: 16 gm
 John Kumar M
@trainedbyjohn

SOYA & CORN VEGGIE BURGER

Guilt Free Bites!!

servings: 1 cooking time: 15 min

Ingredients Directions
Soya: 30 gm Peas: 30 gm Corn:
Boil the soya in a pot for 5 minutes, then
15 gm Salt: to taste Chilli
drain and squeeze out excess water.
powder: to taste Garam masala:
Heat a nonstick pan and roast the peas
1 tsp Burger bun: 50 gm Cheese: and corn for 5 minutes until slightly
20 gm Lettuce: 1-2 leaves tender.
(optional) Ketchup: 20 gm Your In a mixing bowl, combine the boiled
favorite veggies (optional) soya, roasted peas, corn, and spices well
Transfer the mixture to a grinder and
blend until it forms a coarse texture.
Shape the mixture into a patty.
Assemble the burger by placing lettuce
leaves on the bottom bun, followed by the
patty, ketchup, cheese, and any
additional veggies you like. Top with the
other half of the bun.
Heat a nonstick pan and lightly toast the
burger for 2-3 minutes on each side, or
microwave at 180°C for 5 minutes until
heated through.
Calories: 399 kcal Serve hot and enjoy your wholesome
Protein: 24.5 gm veggie burger!
Carbs: 44.5 gm
Fats: 14 gm
 John Kumar M
@trainedbyjohn

PANEER/TOFU CHILLI WRAP

Tastiest indulgence

servings: 1 cooking time: 15 min

Ingredients Directions
Paneer 60 gm/Tofu 120 gms
Wheat flour 30 gm
Knead wheat flour into a soft dough with
water and let it rest for 10 minutes. Roll
Onion 1 med
into a thin roti and cook lightly on both
Green chili 1 slit
sides.
Coriander leaves 1 small cup
Heat a pan and dry roast the paneer
Curd 50 gm cubes until golden brown. Add coriander
Ketchup 20 gm powder, chili powder, garam masala, and
Cheese 20 gm salt. Mix well and cook for another 2
Coriander powder 1 tsp minutes.
Chilli powder 1 tsp In a blender, combine curd, coriander
Garam masala 1 tsp leaves, green chili, and ketchup to
Salt 1 tsp prepare a flavorful chutney.
Spread the chutney evenly over the roti.
Place the roasted paneer mixture in the
center. Add chopped onions and a cheese
slice.
Fold the roti into a wrap and roast lightly
on a pan until crispy.
With Paneer (60 gm): With Tofu (120 gm): Serve warm with additional chutney or
Calories: 453 Calories: 393 ketchup.
Protein: 19 gm Protein: 23 gm
Carbs: 40.5 gm Carbs: 41.5 gm
Fats: 22.5 gm Fats: 13.5 gm
 John Kumar M
@trainedbyjohn

CHEESY PANEER/TOFU
SANDWICH
Tastiest indulgence

servings: 1 cooking time: 15 min

Ingredients Directions
Paneer 50 gm In a bowl, mix crumbled paneer, chopped
Cheese 20 gm onion, chopped cabbage, curd, and
Whole wheat bread 2 slices dressing. Stir well until combined.
Curd 30 gm Heat a non-stick pan over medium heat
Onion 1 med and sauté the mixture for about 5
Cabbage 1 small cup minutes until slightly cooked.
Veeba low-fat southwest dressing Spread the mixture evenly between two
20 gm slices of whole wheat bread.
Add a slice of cheese on top and close
the sandwich.
Grill or toast the sandwich in a sandwich
maker or on a tawa until golden brown
and crispy.
Serve warm with chutney or ketchup.

Calories: 438 kcal

Protein: 19.5 gm
Carbs: 44.5 gm
Fats: 20.5 gm
 John Kumar M
@trainedbyjohn

SPICY PANEER/TOFU STIR FRY

The tasty twist for your sabzis

servings: 1 cooking time: 15 min

Ingredients Directions
Paneer 50 gm/ Tofu 100 gms
Heat oil in a pan and sauté ginger garlic paste
Onion 1 med
until fragrant.
Tomato 1 med
Add chopped onion and cook until translucent.
Capsicum 1 med
Stir in chopped tomatoes and capsicum. Cook
Ginger garlic paste 1 tsp
for 3-4 minutes.
Chilli powder 1 tsp
Add all the spices—chili powder, garam masala,
Garam masala 1 tsp
coriander powder, turmeric, and salt. Stir well.
Coriander powder 1 tsp
Turmeric 1 tsp
Add paneer cubes and toss to coat with spices.
Salt 1 tsp
Cook for 3-4 minutes.
Olive oil 5 gm
In a separate bowl, knead wheat flour with
Wheat flour 50 gm (for rotis)
water to form a soft dough. Let it rest for 10
minutes.
Roll into thin rotis and cook on a hot tawa until
golden brown.
Serve the stir-fry hot with freshly made rotis.

With Paneer (50 gm): With Tofu (100 gm):

Calories: 446 Calories: 396
Protein: 15.2 gm Protein: 18.2 gm
Carbs: 53.5 gm Carbs: 54.5 gm
Fats: 18 gm Fats: 11 gm
 John Kumar M
@trainedbyjohn

PROTEIN CHEESY FRIES

MC DONALD’S FRIES? BETTER!!

servings: 1 cooking time: 15 min

Ingredients Directions
Paneer 100 gm Take 125 gms of potato and chop it into
Cheese 20 gm long pieces (identical to the shape of
Maggi masala 1 tsp french fries)
Potato 125 gm in A bowl Add 1 tsp 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 2o 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
Finally, enjoy your super satisfying cheesy
fries

Calories: 478 kcal

Protein: 21 gm
Carbs: 26.5 gm
Fats: 30 gm
 John Kumar M
@trainedbyjohn

PANEER STUFFED MOONG DAL

CHILLAYOUR HIGH PROTEIN
BREAKFAST!

servings: 1 cooking time: 15 min

Ingredients Directions
Paneer 50 gm/Tofu 100 gms
Moong dal 50 gm Soak moong dal for 2 hours, then blend
Onion 1 med into a smooth batter with little water.
Green chili 1 chopped Add half the salt and mix well.
Heat a greased tawa and pour a ladleful
Coriander leaves 1 small cup
of batter, spreading it thin like a dosa.
Chilli powder 1 tsp
Cook on medium heat until bubbles
Garam masala 1 tsp
form.
Coriander powder 1 tsp
In a bowl, mix crumbled paneer,
Salt 1 tsp chopped onion, green chili, coriander
Olive oil 5 gm leaves, spices, and the remaining salt.
Spread the paneer mixture over one half
of the chilla and drizzle a few drops of oil
around the edges.
Flip and cook the other side until golden
and crisp. Fold in half and press gently.
Serve hot with green chutney or curd.

With Paneer (50 gm): With Tofu (100 gm):

Calories: 402 Calories: 352
Protein: 20 gm Protein: 23 gm
Carbs: 39 gm Carbs: 40 gm
Fats: 18 gm Fats: 11 gm
 John Kumar M
@trainedbyjohn

PANEER VEGGIE PULAO

PULAO SO GOOD, TASTES LIKE BIRYANI :)

servings: 1 cooking time: 15 min

Ingredients
Paneer 100 gm Directions
Rice 50 gm (uncooked) Wash and soak rice for 10 minutes.
Onion, Carrot, Capsicum – 1 Heat ghee in a pan. Sauté onions until
each(chopped) golden brown.
Green peas 50 gm Add ginger garlic paste and stir until
Ginger garlic paste 1 tsp fragrant.
Chilli powder, Garam masala, Add chopped carrots, capsicum, and
Coriander powder – 1 tsp each green peas. Cook for 2-3 minutes.
Turmeric, Salt – 1 tsp each Mix in chili powder, garam masala,
Ghee 5 gm coriander powder, turmeric, and salt.
Add soaked rice and stir well to coat
with spices.
Pour in enough water and cook until the
rice is fluffy.
In a separate pan, sauté paneer cubes
until golden and mix into the cooked
pulao.
Serve warm!

Calories: 659 kcal

Protein: 23.7 gm
Carbs: 70.5 gm
Fats: 29.5 gm
 John Kumar M
@trainedbyjohn

PANEER SPRING ROLL

HEALTHY TWIST TO SPRING ROLLS!

servings: 1 cooking time: 15 min

Ingredients Directions
Olive oil: 5 gm Heat 5 gm of olive oil in a pan.
Onion: 1 medium, chopped Add 1 medium chopped onion, 1
Capsicum: 1 medium, chopped medium chopped capsicum, and 1 tbsp
Spring onions: 1 tbsp, chopped chopped spring onions. Sauté for 2-3
(optional) minutes.
Red chilli powder: 1 tsp Add 1 tsp red chilli powder, 1 tsp
Coriander powder: 1 tsp coriander powder, 1 tsp garam masala,
Garam masala: 1 tsp and salt to taste. Mix well.
Salt: to taste Dice 100 gm of paneer into small pieces
Paneer: 100 gm (low-fat or regular) and add to the pan. Mash everything
Papad: 2 pieces (15 gm each) together until well combined. Cook for
Water: as needed 2-3 minutes and set aside.
Soak the papad in water until soft and
pliable.
Spread the paneer mixture evenly over
the soaked papad.
Roll the papad tightly and air-fry or
pan-fry at 200°C for 2 minutes on each
side until crispy.
Calories: 498 kcal
Cut the rolls into small pieces and serve
Protein: 22 gm
hot.
Carbs: 33 gm
Fats: 29 gm
 John Kumar M
@trainedbyjohn

CREAMY OATS & CHEESY PASTA

PASTA ON A DIET? OFCOURSE!

servings: 1 cooking time: 15 min

Ingredients Directions
Oats: 20 gm Blend 20 gm of oats in a blender until
Milk: 100 ml finely ground.
Whole wheat pasta: 40 gm In a pot, boil 40 gm of whole wheat pasta
Oregano: 1 tsp in 2 cups of water for 10 minutes or until
Chilli flakes: 1 tsp al dente. Drain the water and set aside.
Salt: to taste In a pan, combine the ground oats and
Mozzarella cheese: 20 gm milk. Cook on low heat for 5 minutes,
stirring continuously to avoid lumps.
Add the boiled pasta to the oat-milk
mixture.
Season with salt, chilli flakes, oregano,
and mozzarella cheese. Mix well.
Cook for another 5 minutes on low heat,
stirring occasionally, until the cheese
melts and the sauce thickens.
Serve hot and enjoy your creamy, cheesy
pasta!

Calories: 338 kcal

Protein: 16 gm
Carbs: 49 gm
Fats: 9 gm
 John Kumar M
@trainedbyjohn

SPICY PANEER & POHA

BREAKFAST BOWL
WHO SAID YOU CAN’T EAT POHA ON DIET :)

servings: 1 cooking time: 15 min

Ingredients Directions
Paneer: 50 gm
Rinse the poha in water and drain it
Poha: 35 gm
completely. Set aside.
Ghee/oil: 5 gm
Heat 5 gm of ghee or oil in a frying pan over
Mustard seeds: a pinch medium heat.
Cumin seeds: a pinch Add a pinch of mustard seeds, cumin seeds,
Green chillies: 1 tsp, finely chopped green chillies, and curry leaves. Sauté for 1-2
Curry leaves: 4-5 minutes until fragrant.
Turmeric powder: 1 tsp Add the finely chopped onion and sauté for
Onion: 1 medium, finely chopped 3-4 minutes until translucent.
Salt: to taste Stir in 1 tsp of turmeric powder and add the
paneer. Cook for 5 minutes on low heat,
Lime juice: 1 tsp
stirring occasionally.
Coriander leaves: 4-5, chopped
Add the rinsed poha to the pan and mix
(for garnish)
well. Cook for another 5 minutes on low
heat, ensuring everything is well combined.

Remove from heat and drizzle with 1 tsp of

lime juice.
Garnish with freshly chopped coriander
leaves and serve warm.

Calories: 348 kcal

Protein: 11 gm
Carbs: 34 gm
Fats: 18 gm
 John Kumar M
@trainedbyjohn

CHICKPEA TOAST
PRE- PLAN THE SOAKING OF CHICKPEAS :)

servings: 1 cooking time: 15 min

Ingredients Directions
Chickpeas: 40 gm (uncooked & raw)
Soak the chickpeas in water for at least 4
Bread slices: 2 (50 gm)
hours or overnight. Boil them in a pressure
Tomato: 1 medium, finely chopped
cooker for 10 minutes or 3 whistles. Drain
Onion: 1 medium, finely chopped and set aside.
Spring onions: 1 tbsp, chopped In a bowl, mash the boiled chickpeas and
Lettuce leaves: 2-3 mix in the chopped tomato, onion, curd,
Curd (yogurt): 100 gm chilli flakes, salt, and black pepper.
Chilli flakes or chilli powder: 1 tsp Toast the bread slices in a toaster or on a
Salt: to taste non-stick pan until golden brown.
Black pepper: 1 tsp Place lettuce leaves on the toasted bread
slices.
Spread the chickpea mixture evenly over
the lettuce.
Garnish with chopped spring onions and
serve immediately.

Calories: 383 kcal

Protein: 18 gm
Carbs: 65 gm
Fats: 6 gm
 John Kumar M
@trainedbyjohn

CHICKPEA SALAD
EAT THE RAINBOW!

servings: 1 cooking time: 15 min

Ingredients Directions
Sprouts: 100 gm or Chickpeas/Kidney
beans: 80 gm (uncooked) Veggies: 1 If using chickpeas or kidney beans, soak
medium tomato (chopped), 1 them overnight and boil in a pressure
medium onion (chopped), 1 medium cooker for 3 whistles or until tender. Drain
cucumber (chopped), 1 medium and set aside.
carrot (chopped), 1 medium bell In a large mixing bowl, combine the sprouts
pepper (chopped) Optional boiled
or boiled chickpeas/kidney beans with the
veggies: broccoli, cauliflower,
chopped tomato, onion, cucumber, carrot,
capsicum, cabbage, carrot, French
and bell pepper.
beans, asparagus Spices: 1 tsp chilli
Add any optional boiled veggies if desired
powder, 1 tsp coriander powder, 1 tsp
garam masala, 1 tsp chaat masala Season with chilli powder, coriander
(optional) Lime juice: 1 tsp Salt: to powder, garam masala, chaat masala (if
taste Coriander leaves: for garnish using), lime juice, and salt. Mix well to
ensure all ingredients are evenly coated.
Garnish with fresh coriander leaves and
serve immediately.

Calories: 407
Protein: 20.5 gm
Carbs: 72 gm
Fats: 5 gm
 John Kumar M
@trainedbyjohn

EGG FRIED RICE

Same taste, lower calories :))

servings: 1 cooking time: 15 min

Ingredients Directions
Olive oil: 5 gm
Garlic: 1 tsp, minced Heat 5 gm of olive oil in a pan over medium
Egg whites: 5 heat.
Whole egg: 1 Add 1 tsp of minced garlic and sauté for 30
Green chilli sauce: 10 gm seconds until fragrant.
Salt: 1 tsp Add 5 egg whites and 1 whole egg to the
Onion: 1 medium, chopped pan. Scramble and cook until fully done.
Carrot: 1 medium, chopped Stir in 10 gm of green chilli sauce and 1 tsp of
Capsicum: 1 medium, chopped salt.
Cooked rice: 100 gm
Spring onion: 1 tsp, chopped (for Add 1 medium chopped onion, 1 medium
mixing) chopped carrot, and 1 medium chopped
Small spring onion: for garnish capsicum. Sauté for 2-3 minutes until the
veggies are slightly tender.
Add 100 gm of cooked rice and 1 tsp of
chopped spring onion. Mix everything well
and cook for another 2-3 minutes.
Garnish with additional spring onion and
serve hot.

Calories: 412 kcal

Protein: 29.7 gm
Carbs: 49 gm
Fats: 10.5 gm
 John Kumar M
@trainedbyjohn

CHEESY EGG WRAP

Want something easy to carry?

servings: 1 cooking time: 15 min

Ingredients Directions
Eggs: 2 whole + 2 whites
Veeba low-fat dressing (southwest Boil 4 eggs, separate the yolks from the
flavor): 20 gm whites, and set aside.
Chilli powder: 1 tsp In a bowl, mash 2 egg yolks and mix with 20
Salt: 1 tsp gm of Veeba low-fat dressing, 1 tsp chilli
All spices: 1 tsp (optional) powder, 1 tsp salt, and 1 tsp chopped spring
Spring onion: 1 tsp, chopped (for onion. Mix until it forms a smooth paste.
garnish) Spread the yolk paste evenly over a 30 gm
Cheese slice: 20 gm wheat flour roti or tortilla wrap.
Tortilla wrap: 30 gm wheat flour roti Chop the egg whites into small cubes and
or low-calorie tortilla sprinkle them over the paste.
Add 20 gm of cheese slices and optional
lettuce on top.
Roll the wrap tightly and cook on a low
flame in a pan until golden brown on both
sides.
Garnish with additional spring onion if
desired, and serve hot.

Calories: 335 kcal

Protein: 22 gm
Carbs: 24.5 gm
Fats: 17 gm
 John Kumar M
@trainedbyjohn

EGG & CHICKPEA

FRIED RICE
Protein with that crunch!

servings: 1 cooking time: 15 min

Ingredients Directions
Olive oil: 5 gm
Heat 5 gm of olive oil in a pan over medium
Eggs: 2 whole
heat.
Onion: 1 medium, chopped
Add 1 tsp of minced garlic and sauté for 30
Capsicum: 1 medium, chopped
seconds until fragrant.
Garlic: 1 tsp, minced
Add 1 medium chopped onion, 1 medium
Soya sauce: 1 tsp
chopped capsicum, and a handful of
Green chilli sauce: 1 tsp
chopped spring onions. Sauté for 2-3 minutes
Chickpeas: 20 gm (uncooked, soaked,
until the veggies are slightly tender.
and boiled)
Crack 2 whole eggs into the pan and
Cooked rice: 100 gm
scramble until fully cooked.
Salt: to taste
Add 20 gm of boiled chickpeas and mix well.
Spring onion: 1 tsp, chopped (for
Stir in 1 tsp of green chilli sauce, 1 tsp of soya
garnish)
sauce, and salt to taste.
Add 100 gm of cooked rice and mix everything
together until well combined.
Garnish with 1 tsp of chopped spring onion
and serve hot.

Calories: 451 kcal

Protein: 21.2 gm
Carbs: 55.5 gm
Fats: 16.5 gm
 John Kumar M
@trainedbyjohn

EGG MASALA SCRAMBLE

Low calorie Anda Ghotala!

servings: 1 cooking time: 15 min

Ingredients Directions
Olive oil: 5 gm Eggs: 4 whole
Heat 5 gm of olive oil in a pan over
Onion: 1 medium, chopped
medium heat.
Green chilli: 1 tsp, chopped
Add 1 medium chopped onion and sauté
Tomato: 1 medium, chopped
for 2-3 minutes until translucent.
Salt: to taste Coriander
Stir in 1 tsp chopped green chilli, 1 tsp
powder: 1 tsp Garam masala:
coriander powder, 1 tsp garam masala, 1
1 tsp Chilli powder: 1 tsp
tsp chilli powder, and salt to taste. Mix well.
Coriander leaves: for garnish
Add 1 medium chopped tomato and cook
for 2-3 minutes until the tomatoes soften.
Boil 2 eggs, peel them, and dice into small
cubes. Add the diced eggs to the pan and
cook for 2 minutes.
Crack 2 whole eggs directly into the pan
and scramble everything together. Cook
for 5 minutes, stirring occasionally.
Garnish with fresh coriander leaves and
serve hot with rice or bread.

Calories: 378 kcal

Protein: 26 gm
Carbs: 13 gm
Fats: 25 gm
 John Kumar M
@trainedbyjohn

HONEY GARLIC CHICKEN

WITH RICE
Recipe from your fav restaurant ;)

servings: 1 cooking time: 15 min

Ingredients Directions
Olive oil: 5 gm
Soya sauce: 2 tsp (divided) Rinse 50 gm of uncooked rice and cook it
Chicken: 100 gm according to package instructions. Set aside.
Corn flour: 20 gm (divided) Wash the chicken and place it in a bowl.
Red chilli sauce: 10 gm Add 1 tsp soya sauce, 10 gm corn flour, 5 gm
Capsicum: 1 medium, chopped olive oil, 1 tsp ginger-garlic paste, and 1 tsp
Onion: 1 medium, chopped chopped garlic. Mix well to marinate the
Ginger-garlic paste: 2 tsp (divided) chicken.
Honey: 10 gm
Heat on low flame and roast the marinated
Spring onion: for garnish
chicken on both sides for 10 minutes. Set
Uncooked rice: 50 gm
aside.
In the same pan, add 1 tsp ginger-garlic paste,
1 tsp soya sauce, 10 gm red chilli sauce, and 10
gm corn flour mixed in 100 ml water. Stir well.

Add 1 medium chopped capsicum and 1

medium chopped onion. Sauté for 2-3
minutes.
Add the roasted chicken and 10 gm honey.
Cook everything together for 5 minutes.
Calories: 568 kcal Garnish with chopped spring onions.
Protein: 39.2 gm Serve hot with the cooked rice.
Carbs: 81 gm
Fats: 9 gm
 John Kumar M
@trainedbyjohn

CHICKEN BUTTER MASALA

With a little less butter ;)

servings: 1 cooking time: 15 min

Ingredients Directions
Chicken: 100 gm, diced Olive oil: 5 gm Heat 5 gm of olive oil in a pan.
Salt: to taste Chilli powder,Coriander
Add 100 gm of diced chicken, salt, 1 tsp chilli
powder, Garam masala- 1 tsp Onion: 1
powder, 1 tsp coriander powder, and 1 tsp
medium, chopped Tomato: 1 medium,
garam masala.
chopped Ginger-garlic paste: 1 tsp
Cook on low flame until the chicken turns
Turmeric (haldi),Chilli powder,
golden brown. Set aside.
Coriander powder- 1 tsp Garam
In the same pan, add 1 medium chopped
masala: 1 tbsp Curd (yogurt): 100 gm
Coriander leaves: 1 tbsp, chopped (for onion and sauté until translucent.
garnish) Uncooked rice: 50 gm Add 1 medium chopped tomato, 1 tsp ginger-
garlic paste, salt, 1 tsp turmeric, 1 tsp chilli
powder, 1 tsp coriander powder, and 1 tbsp
garam masala. Cook for 5-7 minutes until
the tomatoes soften.
Add 100 gm of curd (yogurt) and mix well.
Blend the mixture in a blender until smooth.
Return the blended curry to the pan and add
the cooked chicken. Simmer for 5-7 minutes.
Garnish with 1 tbsp chopped coriander
leaves.
Calories: 512 kcal Serve hot with the cooked rice.
Protein: 41.2 gm
Carbs: 58.5 gm
Fats: 11 gm
 John Kumar M
@trainedbyjohn

MINT & CORIANDER CHICKEN

KEBABS WITH RICE
Perfect for grill nights :)

servings: 1 cooking time: 15 min

Ingredients Directions
Chicken: 150 gm (uncooked)
Rinse 50 gm of uncooked rice and cook it
Coriander: 1 handful (1 cup)
Mint (pudina): 1 handful (1 cup)
according to package instructions. Set
Curd (yogurt): 50 gm aside.
Ginger: 1 tsp, minced In a blender, combine 1 cup coriander, 1 cup
Garlic: 1 tsp, minced mint, 50 gm curd, 1 tsp ginger, 1 tsp garlic,
Green chilli: 1 piece, chopped and 1 chopped green chilli. Blend until
Salt: to taste smooth.
Olive oil: 5 gm
Take 150 gm of chicken and lightly season it
Uncooked rice: 50 gm
with salt .
Mix the blended marinade with the
chicken, ensuring it’s well-coated.
Heat 5 gm of olive oil in a pan over low
flame.
Place the marinated chicken in the pan
and roast on both sides until fully cooked
and slightly charred.
Serve the kebabs with the cooked rice and
fresh green veggies or a side salad.

Calories: 519 kcal

Protein: 52.2 gm
Carbs: 44.5 gm
Fats: 11.5 gm
 John Kumar M
@trainedbyjohn

CHEESE CHICKEN WRAP

Tiffin friendly Recipe!

servings: 1 cooking time: 15 min

Ingredients Directions
Chicken: 100 gm (uncooked)
Take 100 gm of chicken in a bowl.
Onion: 1 medium, chopped
Cheese slice: 20 gm
Add 1 tsp chilli powder, 1 tsp coriander
Wheat flour: 30 gm (for the wrap) powder, 1 tsp garam masala, and salt to
Ghee/oil: 5 gm taste. Mix well.
Vecha chipotle dressing: 20 gm Heat 5 gm of ghee/oil in a pan and sauté
Chilli powder: 1 tsp the chicken until golden brown.
Coriander powder: 1 tsp Add 20 gm of cheese slice over the chicken
Garam masala: 1 tsp and let it melt. Set aside.
Salt: to taste Make a thin roll or wrap using 30 gm of
wheat flour.
Place the cooked chicken with melted
cheese on the wrap.
Add 1 medium chopped onion and 20 gm of
Vecha chipotle dressing on top.
Roll the wrap tightly and serve immediately.

Calories: 450 kcal

Protein: 40 gm
Carbs: 34.5 gm
Fats: 15 gm
 John Kumar M
@trainedbyjohn

CRISPY CHICKEN BURGER

This one beats KFC!

servings: 1 cooking time: 15 min

Ingredients Directions
Chicken: 150 gm
Take 150 gm of chopped chicken in a bowl.
Onion: 1 medium, chopped
Chilli powder: 1 tsp Add 1 medium chopped onion, 1 tsp salt, 1
Coriander powder: 1 tsp tsp coriander powder, 1 tsp chilli powder,
Salt: 1 tsp and 1 tsp garam masala.
Garam masala: 1 tsp Grind the mixture well and make patties
Corn flakes: 30 gm In a bowl, add 30 gm of corn flakes, 1 tsp
For corn flakes coating: chilli powder, 1 tsp salt, and 1 tsp garam
Chilli powder: 1 tsp
masala.
Salt: 1 tsp
Hand-crush the corn flakes mixture until
Garam masala: 1 tsp
coarse.
Lettuce leaves: optional
Coat the chicken patties with this mixture.
Cheese: 30 gm
Grill the coated patties for 20 minutes or
Burger buns: 50 gms
Weeba sauce: 30 gm (15 gm per bun) until fully cooked and crispy.
Take 2 burger buns and spread 15 gm of
Weeba sauce on each side.
Place the cooked patty on one bun and add
cheese on top and lettuce, then cover with
the other bun
Serve immediately and enjoy your crispy,
Calories: 688 kcal spicy chicken burger.
Protein: 61 gm
Carbs: 64 gm
Fats: 17 gm
 John Kumar M
@trainedbyjohn

GARLIC BUTTER SHRIMPS

For sea food lovers!

servings: 1 cooking time: 15 min

Ingredients Directions
Shrimp: 150 gm (peeled and deveined)
Butter: 10 gm
Rinse 50 gm of uncooked rice and cook it
Garlic: 1 tbsp, minced according to package instructions. Set
Lemon juice: 1 tsp aside.
Salt: to taste Heat a pan over medium heat and add 10
Black pepper: 1/2 tsp gm of butter.
Red chilli flakes: 1/2 tsp (optional) Add 1 tbsp of minced garlic and sauté for 1
Fresh parsley: 1 tbsp, chopped (for minute until fragrant.
garnish)
Add 150 gm of shrimp, 1 tsp lemon juice,
Uncooked rice: 50 gm
salt, 1/2 tsp black pepper, and 1/2 tsp red
chilli flakes (optional).
Cook the shrimp for 2-3 minutes on each
side until pink and cooked through.
Garnish with fresh parsley and serve hot
with cooked rice (optional).

Calories: 422 kcal

Protein: 34.6 gm
Carbs: 43 gm
Fats: 10.5 gm
 John Kumar M
@trainedbyjohn

LEMON HERB GRILLED FISH

Perfect for grill nights :)

servings: 1 cooking time: 15 min

Ingredients Directions
Fish fillet: 150 gm (salmon, cod, or any
Rinse 50 gm of uncooked rice and cook it
white fish)
according to package instructions. Set
Olive oil: 5 gm
aside.
Lemon juice: 1 tbsp
In a bowl, mix 5 gm of olive oil, 1 tbsp lemon
Garlic: 1 tsp, minced
Dried oregano: 1/2 tsp juice, 1 tsp minced garlic, 1/2 tsp oregano,
Dried thyme: 1/2 tsp 1/2 tsp thyme, salt, and black pepper.
Salt: to taste Coat the fish fillet with the marinade and let
Black pepper: 1/2 tsp it sit for 10 minutes.
Lemon slices: for garnish Heat a grill pan or skillet over medium heat.
Uncooked rice: 50 gm (optional, for Place the marinated fish fillet on the pan
serving)
and cook for 4-5 minutes on each side until
flaky and cooked through.
Garnish with lemon slices and serve hot with
cooked rice

Calories: 440
Protein: 34.2 gm
Carbs: 42.5 gm
Fats: 15.5 gm
 John Kumar M
@trainedbyjohn

SPICY MUTTON CURRY

Perfect for grill nights :)

servings: 1 cooking time: 15 min

Ingredients Directions
Mutton: 150 gm (bone-in or boneless)
Rinse 50 gm of uncooked rice and cook it
Onion: 1 medium, chopped
according to package instructions. Set
Tomato: 1 medium, chopped
aside.
Ginger-garlic paste: 1 tbsp
Heat 10 gm of oil in a pressure cooker or pan.
Yogurt: 50 gm
Turmeric: 1/2 tsp
Red chilli powder: 1 tsp Add 1 medium chopped onion and sauté
Coriander powder: 1 tsp until golden brown.
Garam masala: 1 tsp Add 1 tbsp ginger-garlic paste and sauté for
Salt: to taste 1 minute.
Oil: 10 gm Add 1 medium chopped tomato and cook
Fresh coriander: for garnish
until soft.
Uncooked rice: 50 gm
Add 150 gm of mutton, 1/2 tsp turmeric, 1 tsp
red chilli powder, 1 tsp coriander powder, 1
tsp garam masala, and salt to taste. Mix
well.
Add 50 gm of yogurt and cook for 5 minutes.

Pressure cook for 4-5 whistles or simmer

until the mutton is tender.
Calories: 669 kcal Garnish with fresh coriander and serve hot
Protein: 33.3 gm with cooked rice
Carbs: 57 gm
Fats: 31.5 gm
 John Kumar M
@trainedbyjohn

HIGH PROTEIN CURD RICE

Perfect for grill nights :)

servings: 1 cooking time: 15 min

Ingredients Directions
Cooked rice: 100 gm
Take 100 gm of cooked rice in a bowl and
Low-fat Greek yogurt: 150 gm
Cucumber: 1/2 medium, finely chopped let it cool to room temperature.
Carrot: 1/2 medium, grated In a separate bowl, mix 150 gm of low-fat
Green chilli: 1, finely chopped (optional) Greek yogurt, 1/2 chopped cucumber, 1/2
Ginger: 1/2 tsp, grated grated carrot, 1 finely chopped green chilli
Curry leaves: 4-5 (optional), and 1/2 tsp grated ginger.
Mustard seeds: 1/2 tsp Add salt to taste and mix well.
Cumin seeds: 1/2 tsp
Heat 5 gm of oil in a small pan.
Peanuts: 5 gm
Add 1/2 tsp mustard seeds, 1/2 tsp cumin
Oil: 5 gm
seeds, and 5 gm of peanuts. Let them
Salt: to taste
splutter and roast until the peanuts turn
Fresh coriander: for garnish
golden.
Add 4-5 curry leaves and sauté for a few
seconds.
Add the tempered spices and peanuts to
the yogurt mixture and mix well.
Add the cooked rice to the yogurt mixture
and gently combine.
Garnish with fresh coriander and serve.
Calories: 326 kcal
Protein: 20.2 g
Carbs: 41.8 g
Fats: 8.2 g
 John Kumar M
@trainedbyjohn

LOW FAT CHOLE TIKKI

Healthy twist for you desi snack!

servings: 1 cooking time: 15 min

Ingredients Directions
For the Tikki: Mash 100 gm of boiled chickpeas in a bowl
Boiled chickpeas (chole): 100 gm til coarse.
Low-fat Greek yogurt: 50 gm Add 50 gm of low-fat Greek yogurt, 1/2
Onion: 1/2 medium, finely chopped chopped onion, 1 finely chopped green chilli
Green chilli: 1, finely chopped (optional) (optional), 1/2 tsp grated ginger, 1/2 tsp
Ginger: 1/2 tsp, grated coriander powder, 1/2 tsp cumin powder,
Coriander powder: 1/2 tsp 1/2 tsp red chilli powder, and salt to taste.
Cumin powder: 1/2 tsp
Mix well.
Red chilli powder: 1/2 tsp
Divide the mixture into small portions and
Salt: to taste
Oil: 5 gm (for cooking)
shape them into round tikkis (patties).
For the Topping: Heat 5 gm of oil in a non-stick pan over
Low-fat Greek yogurt: 50 gm medium heat.
Chaat masala: 1/2 tsp Cook the tikkis for 3-4 minutes on each side
Fresh coriander: for garnish until golden brown and crispy.
Tamarind chutnry (optional) In a small bowl, mix 50 gm of low-fat Greek
yogurt with 1/2 tsp chaat masala.
Top each tikki with a spoonful of the
seasoned Greek yogurt.
Garnish with fresh coriander and/or
Calories: 306 kcal tamarind chutney
Protein: 20.1 g
Carbs: 39.3 g
Fats: 8.0 g
 John Kumar M
@trainedbyjohn

GREEK YOGURT PARFAIT

Dessert done right!

servings: 1 cooking time: 15 min

Ingredients Directions
Low-fat Greek yogurt: 150 gm
Granola: 20 gm In a glass or bowl, add a layer of 75 gm of
Fresh fruits (e.g., berries, banana, Greek yogurt.
apple): 50 gm Add a layer of 10 gm granola and 25 gm
Honey: 1 tsp (optional) fresh fruits.
Chia seeds: 1 tsp (optional) Repeat with another layer of 75 gm Greek
yogurt, 10 gm granola, and 25 gm fresh
fruits.
Drizzle 1 tsp honey (optional) and sprinkle
1 tsp chia seeds (optional) on top.
Serve immediately or refrigerate for later.

Calories: 275 kcal

Protein: 19.0 g
Carbohydrates: 37.4 g
Fats: 6.2 g
 John Kumar M
@trainedbyjohn

GREEK YOGURT SMOOTHIE

Better than Milkshake!

servings: 1 cooking time: 15 min

Ingredients Directions
Low-fat Greek yogurt: 150 gm In a blender, combine 150 gm of Greek
Frozen fruits (e.g., berries, mango, yogurt, 50 gm of frozen fruits, 50 ml of milk,
banana): 50 gm and 1 tsp honey (optional).
Milk (or almond milk): 50 ml Blend until smooth.
Honey: 1 tsp (optional) Pour into a glass and sprinkle 1 tsp chia
Chia seeds: 1 tsp (optional) seeds (optional) on top.
Serve immediately.

Calories: 210 kcal

Protein: 18.3 g
Carbs: 24.9 g
Fats: 4.2 g
 John Kumar M
@trainedbyjohn

HIGH-PROTEIN BANANA
YOGURT DESSERT
Great for the people trying to create surplus

servings: 1 cooking time: 15 min

Ingredients Directions
Yogurt: 100 gm
Whey protein: 1/2 scoop In a bowl, mix 100 gm yogurt with 1/2
Banana: 1 medium scoop whey protein until well combined.
Peanut butter/Nuts: 10 gm Cut 1 medium banana into two halves
Granola or oats: 20 gm lengthwise and place them on a plate.
Spread the yogurt mixture evenly over the
banana halves.
Sprinkle 20 gm of granola or oats on top.
Drizzle 10 gm of peanut butter over the
granola/oats.
Serve immediately and enjoy your high-
protein dessert!

Calories: 380 kcal

Protein: 27.8 g
Carbs: 50.7 g
Fats: 8.8 g
 John Kumar M
@trainedbyjohn

CHOCOLATE OVERNIGHT
OATS WITH PROTEIN BOOST
Better than Milkshake!

servings: 1 cooking time: 15 min

Ingredients Directions
Oats: 40 gm
In a bowl, combine 40 gm of oats, 5 gm of
Milk: 100 ml
Apple: 125 gm, chopped
cocoa powder, and 100 ml of milk.
Cocoa powder: 5 gm Add 10 gm of honey (optional) and mix well.
Almonds: 5 gm Cover and refrigerate overnight.
Honey: 10 gm (optional) In the morning, chop 125 gm of apple into
Protein source (choose one): small cubes and add it to the oats.
Whey protein: 1 scoop Top with 5 gm of almonds.
Eggs: 2 whole
Whey Protein: Mix 1 scoop of whey protein
with water or milk and have it with the oats.
OR
Eggs: Cook 2 whole eggs (boiled,
scrambled) and serve with the oats.

With Whey Protein: With Eggs (2 whole):

Calories: 466 kcal Calories: 486 kcal
Protein: 34.5 g Protein: 22.5 g
Carbohydrates: 64.0 g Carbohydrates: 63.0 g
Fats: 9.7 g Fats: 18.7 g
 John Kumar M
@trainedbyjohn

PROTEIN-PACKED BANANA
OATS PANCAKES
Better than Milkshake!

servings: 1 cooking time: 15 min

Ingredients Directions
Oats: 40 gm In a grinder, combine 40 gm oats, 125 gm
Banana: 125 gm banana, 100 ml milk, 1 scoop whey protein,
Milk: 100 ml 1 tsp baking powder, 1 tsp cinnamon, and
Whey protein: 1 scoop your choice of sweetener (sugar-free or
(approx. 30 gm) honey). Blend until smooth.
Baking powder: 1 tsp Heat a frying pan or pancake pan over low
Cinnamon: 1 tsp flame. Use a basting brush to lightly apply
Ghee/oil: 5 gm (for cooking) 5 gm of ghee/oil.
Sweetener: Sugar-free
Pour 3 tablespoons (30 gm) of batter for
(recommended) or 10 gm
each pancake.
honey (adds 50 kcal)
Cook on both sides until golden brown.
Optional toppings: 50 gm
banana or strawberry slices Repeat to make 6-8 pancakes.
(adds 45 kcal) Top with optional banana or strawberry
slices (50 gm) if desired.
Serve warm and enjoy!

With Both Honey & Topping:

Calories: 563 kcal
Protein: 33.9 g
Carbohydrates: 84.7 g
Fats: 11.6 g
 John Kumar M
@trainedbyjohn

OATS CHILLA WITH

CORIANDER YOGURT CHUTNEY
Your leisurely breakfast made healthier!

servings: 1 cooking time: 15 min

Ingredients Directions
Oats: 50 gm
In a grinder, combine 50 gm oats, 50 ml
Ghee: 5 gm
water, 1 chopped tomato, 1 chopped
Tomato: 1 medium, finely chopped
onion, 1 chopped green chilli, 1/2 tsp
Onion: 1 medium, finely chopped
turmeric, 1/2 tsp garam masala, 1/2 tsp
Green chilli: 1, finely chopped
coriander powder (optional), and salt to
Turmeric & Garam Masala: 1/2 tsp
taste. Blend until smooth.
Coriander powder: 1/2 tsp (optional)
Salt: to taste Add optional chopped French beans and
French beans: 50 gm, chopped capsicum if desired.
(optional) Heat a non-stick pan and use a basting
Capsicum (red/green/yellow): 1 brush to lightly apply 5 gm of ghee.
medium, finely chopped (optional) Pour a small amount of batter onto the
For Coriander Yogurt Chutney: pan and spread it into a thin circle.
Low-fat Greek yogurt: 50 gm
Cook on medium heat until the edges lift
Fresh coriander: 1/2 cup, chopped
easily. Flip and cook the other side until
Green chilli: 1, chopped (optional)
golden brown.
Lemon juice & Salt: 1 tsp
In a blender, combine 50 gm low-fat
Greek yogurt, 1/2 cup chopped coriander,
1 chopped green chilli (optional), 1 tsp
lemon juice, and salt to taste. Blend until

Calories: 384 kcal smooth ans serve with Chilla!

Protein: 16.7 g
Carbs: 63.0 g
Fats: 9.6 g
 John Kumar M
@trainedbyjohn

HIGH-CALORIE
PROTEIN SHAKE
Great for the people trying to create surplus

servings: 1 cooking time: 15 min

Ingredients Directions
Oats: 60 gm
Peel the bananas and weigh 250 gm
Cashews: 15 gm
(without peels).
Almonds: 50 gm
In a blender, combine 60 gm oats, 15 gm
Peanut butter: 20 gm
cashews, 50 gm almonds, 20 gm peanut
Cow’s milk: 200 ml
Banana: 2 medium (250 gm) butter, 200 ml milk, 250 gm banana, and 35
Honey: 35 gm gm honey.
Optional: 1 scoop whey protein Add 1 scoop of whey protein (optional) for
(adds 120 kcal and 24 gm protein) an extra protein boost.
Blend until smooth and creamy.
Pour the shake into a tall glass and serve
immediately.

Base Recipe (No Whey Protein): With 1 Scoop Whey Protein:

Calories: 1151 kcal Calories: 1271 kcal
Protein: 34.0 g Protein: 58.0 g
Carbohydrates: 158.7 g
Carbohydrates: 156.7 g
Fats: 52.6 g
Fats: 51.6 g
 John Kumar M
@trainedbyjohn

EASY BANANA OATS

PROTEIN CAKE
Great for the people trying to create surplus

servings: 1 cooking time: 15 min

Ingredients Directions
Oats: 30 gm
In a bowl, combine 30 gm oats, 1 medium
Banana: 1 medium
Whey protein: 1/2 scoop
banana, 1/2 scoop whey protein, 100 ml milk,
Milk: 100 ml and 1 tsp baking powder.
Baking powder: 1 tsp Blend the mixture in a grinder until smooth.
Bread: 1 slice Cut 1 slice of bread into small pieces and mix
Chocochips: 5 gm it into the batter.
Sprinkle 5 gm of chocochips on top.
Preheat the oven to 180°C.
Transfer the batter into a microwave-friendly
or oven-safe bowl.
Bake at 180°C for 20 minutes or until a
toothpick inserted comes out clean.
Let the cake cool slightly before serving. Enjoy
warm!

Calories: 441 kcal

Protein: 22.8 g
Carbs: 72.4 g
Fats: 7.7 g
 John Kumar M
@trainedbyjohn

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