FAQs...6. WEEK 1 - Vegetarian Meal Plan & Recipes...7. Week 1 Indian Meal Plan Swap Vege for Vege...8 Week 1 Recipes...9

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2 Table of Contents FAQs...6 WEEK 1 - Vegetarian Meal Plan & Recipes...7 Week 1 Indian Meal Plan Swap Vege for Vege...8 Week 1 Recipes...9 Banana Omelette Vegetable Stir-fry Rajma Rice Cabbage Masala Spinach Tofu Curry Chicken Curry (low crab) Cauliflower in Creamy Tomato Sauce Spicy Yellow Moong Dal (split yellow gram curry) Smoky Eggplant Curry Tofu Masala Fish Curry WEEK 2 - Vegetarian Meal Plan & Recipes...21 Week 2 Indian Meal Plan Swap Vege for Vege...22 Week 2 Recipes...23 Banana Omelette Vegetable Stir-fry Vegetable Korma Tofu Corn Mix Curry Egg Curry Garlic Bottle Gourd Curry Coconut Fish Curry Tofu Masala Fish Curry... 32

3 WEEK 3 - Vegetarian Meal Plan & Recipes...33 Week 3 - Indian Meal Plan Swap Vege for Vege...34 Week 3 - Recipes...35 Banana Omelette Power Shake Quick Start Shake Vegetable Stir-fry Dal Makhani Chicken Do Pyaaza Coconut Dhal Veggie Curry Kadai Chicken Curry Soya Bean Masala Curry Split Bengal Gram with Bottle Gourd WEEK 4 - Vegetarian Meal Plan & Recipes...47 Week 4 - Indian Meal Plan Swap Vege for Vege...48 Week 4 - Recipes...49 Banana Omelette Power Shake Vegetable Stir-fry Dal Makhani Vegetable Dal Red Lentil Curry Chicken Curry with Yogurt Spinach and Kidney Beans Curry Mung Beans Curry Spicy Chicken Curry with Potatoes Mixed Beans Curry... 60

4 WEEK 5 - Vegetarian Meal Plan & Recipes...61 Week 5 - Indian Meal Plan Swap Vege for Vege...62 Week 5 - Recipes...63 Berry Omelette Power Shake Banana Omelette Stir Fry vegetables & Nuts/Seeds Vegetable Dal Rajma Rice Cabbage Masala Spinach Tofu Curry Chicken Curry (low crab) Cauliflower in Creamy Tomato Sauce Spicy Yellow Moong Dal (split yellow gram curry) Smoky Eggplant Curry Tofu Masala Fish Curry WEEK 6 - Vegetarian Meal Plan & Recipes...78 Week 6 - Indian Meal Plan Swap Vege for Vege...79 Week 6 - Recipes...80 Berry Omelette Power Shake Banana Omelette Stir Fry vegetables & Nuts/Seeds Cabbage Masala Rajma rice Vegetable Korma Tofu Corn Mix Curry Egg Curry Garlic Bottle Gourd Curry Coconut Fish Curry Tofu Masala Fish Curry... 93

5 WEEK 7 - Vegetarian Meal Plan & Recipes...94 Week 7 - Indian Meal Plan Swap Vege for Vege...95 Week 7 - Recipes...96 Power Shake Banana Omelette Cabbage Masala Low crab -butter chicken French Beans Curry Spinach Tofu Curry Chicken Curry (low crab) Cauliflower in Creamy Tomato Sauce Spicy Yellow Moong Dal (Split Yellow Gram Curry) Smoky Eggplant Curry Fish Curry WEEK 8 - Vegetarian Meal Plan & Recipes Week 8 - Indian Meal Plan Swap Vege for Vege Week 8 Recipes Power Shake Stir Fry vegetables & Nuts/Seeds Banana/berry omelette French Beans Curry Goan Fish Curry Chickpea curry (Chole Masala) Coriander Chicken Curry Black Bean Masala Tomato Chicken Recipe Spinach And Fenugreek Chicken Curry Smoky Eggplant Curry Fish Curry

6 FAQs What if I don t like a certain food? You can swap veg for veg What if I have to go out for dinner? Stick to protein/veg/salad (no sauces) Can I have decaffeinated coffee? No. In order to remove caffeine the coffee beans must go through a process, which often involves chemicals. In addition to this, to be classified as decaf, the product only needs to contain 97% less caffeine than traditional coffee Isn t it dangerous to eat more than 3 eggs per week, will I increase my cholesterol? No, it isn t dangerous. Eggs do contain cholesterol, but have little to no impact on a person s blood cholesterol, so are safe to include regularly in your diet. What brand of Stock should I buy? Try to choose a stock with low salt, with an ingredients list containing recognizable foods. Avoid any products with food additives starting with E (eg. E321). Something to note - most chicken stocks are vegetarian-friendly and only flavoured to taste like chicken, but always check ingredients list as some brands do use the real thing. The Massel range of stocks are vegan/vegetarian-friendly.

7 WEEK 1 Indian Meal Plan & Recipes

8 Week 1 Indian Meal Plan Swap Vege for Vege BREAKFAST SNACKS LUNCH SNACKS TEA DRINKS & SUPPLEMENTS MONDAY Banana omelette Carrot sticks and hummus Rajma Rice Handful of mixed nuts Spinach tofu curry 2-3 Litres Of Bottled Water, Green And Herbal Teas TUESDAY 3 Poached eggs, spinach & mushrooms Handful of blueberries and almonds Extra portion from last night s tea Carrots and hummus Chicken curry (low crab) 2-3 Litres Of Bottled Water, Green And Herbal Teas WEDNESDAY Banana omelette Handful of nuts Extra portion from last night s tea Fruit salad: mango, melon and strawberries Cauliflower in creamy tomato sauce 2-3 Litres Of Bottled Water, Green And Herbal Teas THURSDAY ½ Cup cooked quinoa with blueberries Boiled egg Extra portion from last night s tea Apple and hummus Spicy yellow moong dal (split yellow gram curry) 2-3 Litres Of Bottled Water, Green And Herbal Teas FRIDAY 3 Poached eggs, spinach & mushrooms Carrot sticks and hummus Extra portion from last night s tea Handful of mixed nuts Smoky eggplant curry 2-3 Litres Of Bottled Water, Green And Herbal Teas SATURDAY Stir fry vegetables & nuts/ seeds Handful of blueberries and walnuts Extra portion from last night s tea Celery and hummus Tofu masala 2-3 Litres Of Bottled Water, Green And Herbal Teas SUNDAY Banana omelette Boiled egg Cabbage Masala (save extra for tomorrow) Carrots and hummus Fish Curry 2-3 litres of bottled water, Green and Herbal teas

9 Week 1 Recipes Banana Omelette Vegetable Stir-fry Rajma Rice Cabbage Masala Spinach Tofu Curry Chicken Curry (low crab) Cauliflower in Creamy Tomato Sauce Spicy Yellow Moong Dal (split yellow gram curry) Smoky Eggplant Curry Tofu Masala Fish Curry... 20

10 week 1 Banana Omelette SERVES 1 1 chopped banana 3 whole eggs cinnamon to taste 1 tbsp. coconut oil Heat the oil in pan on a medium heat then add the chopped banana. Heat until they soften While the banana is warming, beat the 3 eggs in a bowl Pour the eggs over the banana When the omelette is almost cooked sprinkle the cinnamon over the top 10

11 week 1 Vegetable Stir-fry SERVES 2 1 red bell pepper - sliced 1 2 red onion - diced 1 cup sliced mushrooms 1 cup broccoli 2 garlic cloves - crushed 1 cup vegetable stock 1 tbsp. sesame oil 1 tbsp. coconut oil ½ cup of raw cashews, chopped Pinch of salt and pepper to taste 1 tbsp. sesame seeds 1/2 cup chicken or vegetable stock 1 tbsp. soy sauce 1 tbsp. minced fresh ginger Mix the stock, soy sauce, and sesame oil together in a small bowl, set aside Heat 1 tbsp. of coconut oil in a large, covered sauté pan on medium high heat. Add the onions and sauté for about 3 minutes. Clear a space in the middle of the onions and add the ginger and garlic. Add a little more oil to the ginger and garlic (about a teaspoon) and sauté for half a minute, stirring just the garlic and ginger, until fragrant. Then add the rest of the vegetables in and stir Add the vegetable stock mixture to the pan. Bring to a simmer, reduce the heat and cover Cook for 5 8 mins, until vegetables are still firm, but can be pierced with a fork. Stir in the cashews. Remove from heat. And serve 11

12 week 1 Rajma Rice PREP TIME: 8 HOURS; COOKING TIME: 20 MINS.; SERVES 8 1 cup rajma (kidney beans), soaked overnight and drained 1 tablespoon coconut oil 1 teaspoon cumin seeds 1 teaspoon asafoetida 2 cups sliced onions 2 teaspoon ginger-garlic paste 2 cups chopped tomatoes 1 teaspoon turmeric 1 teaspoon Garam masala 1 teaspoon chilli or as per taste 4 teaspoons coriander seeds salt to taste 1 tablespoon finely chopped coriander Drain kidney beans and wash in fresh water and put into a pressure cooker. Add 5 cups of water and salt and cook under pressure till 4-5 whistles are given out. Drain and reserve the cooking liquor. Heat oil in a non-stick pan. Add cumin seed and asafoetida and saute from medium flame for few second then add onions and sauté till light brown. Add ginger-garlic paste and sauté for 2 minutes. Add coriander and red chilli and mix well. Add tomato puree and mix again. Sauté for 3-4 minutes. Add kidney beans and mix well. Add 1 cup cooking liquor and salt and stir to mix. Mash the beans a bit and stir again. Add garam masala and mix and cook for 5-7 minutes. Garnish with coriander leaves and serve hot. 12

13 week 1 Cabbage Masala PREP TIME: 10 MINS; COOKING TIME: 15 MINS.; SERVES 8 8 cups cabbage cubes 2 cup sliced onions 12 mm (1 ) piece of ginger 8 whole dry red chillies, broken into pieces 2 cloves 1 cardamom 2 teaspoon coconut oil 1/2 teaspoon turmeric 1 cup boiled green peas Salt to taste Mix the onions, ginger, whole dry red chillies, cloves, cardamom and ½ cup of water in a deep non-stick pan, mix well and cook over medium heat for 5 minutes or until boiling. Evaporate, stirring occasionally. Allow the mixture to cool completely and mix in a blender until smooth with 1 tablespoon of water. Keep aside. Heat the oil in a deep non-stick wok and add the prepared dough and turmeric and fry over medium heat for 1 minute. Add cabbage, green peas and salt, mix well and cook over medium heat for 5 to 6 minutes, stirring occasionally. Serve hot. 13

14 week 1 Spinach Tofu Curry PREP TIME: 10 MINS; COOKING TIME: 20 MINS.; SERVES 8 2 cups tofu, cubed 8 cups green spinach 2 green chilli 2 onion, chopped 2 teaspoons minced garlic 1 teaspoon minced ginger 2 teaspoon red chilli 2 teaspoon coriander 1 teaspoon cumin seed 1/2 teaspoon turmeric 2 teaspoons garam masala 2 teaspoon coconut oil Remove the stems and wash spinach thoroughly in running water. Blanch in salted boiling water for two minutes. Refresh in chilled water. Squeeze out excess water. Grind into a fine paste along with green chillies. Cut the tofu into one inch by one inch by half inch pieces. Heat oil in a pan. Add cumin seeds. When they begin to change color, add garlic and ginger sauté for half a minute. Add onion and saute for 2 min then add turmeric, coriander and chilli, When mixer leave oil. Add the spinach puree and stir. Check seasoning. Add water if required. When the gravy comes to a boil, add the tofu and mix well. 14

15 week 1 Chicken Curry (low carb) PREP TIME: 10 MINS; COOKING TIME: 20 MINS.; SERVES 8 2 pounds chicken 2 tomatoes diced 4 onion 2 tablespoons coconut oil 1 tablespoon chicken masala 1 teaspoon ground ginger 1 teaspoon garlic paste 1 teaspoon turmeric 2 teaspoons coriander salt to taste 1 teaspoon chilli 1 inch cinnamon 1 cardamom 2 cloves Heat coconut oil in a thick-bottomed pan. Add cinnamon, cloves and green cardamom and sauté for half a minute. Add onions and sauté till golden brown. Add grounded ginger and garlic paste and continue to sauté for two to three minutes, stirring continuously. Add turmeric, coriander and red chilli. Mix well. Add pureed tomato and stir. Cook till oil separates from the masala. Add the chicken pieces and salt. Sauté on high heat for five minutes. Add two cups water, bring to a boil, cover and cook till the chicken is fully done. Sprinkle chicken masala and garnish with coriander leaves and serve hot. 15

16 week 1 Cauliflower in Creamy Tomato Sauce PREP TIME: 10 MINS; COOKING TIME: 20 MINS.; SERVES 8 1 head cauliflower 4 medium onion 4 green chilli 6 teaspoon coconut oil 2 teaspoon cumin seeds 4 cups tomato puree 2 piece ginger 4 cloves garlic 1/2 teaspoon turmeric 10 leaves curry leaves 2 cups water 6 pinches salt 1 teaspoon red chilli 1 teaspoon garam masala Grind onion, ginger, 1/2 green chilli and garlic to a fine paste. Heat oil in a large pan and add curry leaves stir few min then add the onions paste, Stir well. Saute for 5 to 8 minutes or until golden. Once it is done, add the turmeric and cumin seed. Stir-fry for 2 minutes. Now add tomato puree, water and salt, Bring to a boil. Add the chopped cauliflower and reduce flame to low. Simmer for 10 minutes and once the cauliflower is cooked and tender, remove from flame. Garnish with coriander leaves and serve hot with cooked rice. 16

17 week 1 Spicy Yellow Moong Dal (Split Yellow Gram Curry) PREP TIME: 10 MINS; COOKING TIME: 20 MINS.; SERVES 8 1 cup split yellow gram 1/2 cup chopped onions 1/2 cup chopped tomatoes 4 teaspoons finely chopped garlic 1 teaspoon ginger paste 2 green chillies, slit green chillies 1/2 teaspoon turmeric 1 teaspoon chilli salt to taste + + For Tadka 1 teaspoon coconut oil or ghee 1 teaspoon cumin seeds 1/4 teaspoon mustard seed 2 whole red chilly Asafoetida a pinch Clean, wash the yellow moong dal in enough water in a deep bowl. Drain and keep aside. Combine all the ingredients along with the yellow moong dal and 1½ cups of water in a pressure cooker, mix well and pressure cook for 2 whistles. Allow the steam to escape before opening the lid and whisk well. Add ¼ cup of water, mix well and bring to boil. Heat ghee in a pan. Add cumin seeds, asafoetida and mustard seed and chilli. When the seeds change color add to the dal and stir Serve hot. 17

18 week 1 Smoky Eggplant Curry PREP TIME: 10 MINS; COOKING TIME: 20 MINS.; SERVES 8 2 large Eggplant 1 tablespoon mustard oil 5 Onions chopped 4 garlic cloves 3 Tomatoes chopped Salt to taste 3 Green chilli or according to taste 1 tablespoon garam masala a pinch Asafoetida 1 teaspoon cumin seed 1/2 teaspoon Fenugreek seed 2 tablespoons Fresh coriander leaves chopped Make 6 small slits in the eggplant and stuff the slits with the d garlic cloves. Roast on an open flame for 8-10 minutes, turning the eggplant every 1-2 minutes to make sure its roasted well on all sides. The skin should be blistered completely and the eggplant should become really soft. Cool, peel and mash. Heat the mustard oil in a non-stick pan Add cumin seed, fenugreek seed and asafoetida sauté for few min then add onions and saute till light golden brown. Add the tomatoes, salt and green chilli, and garam masala and sauté till the masala is cooked and the oil rises to the surface. Add the mashed eggplant and mix well. Lower the heat and cook for four to five minutes. Add the chopped coriander and mix well. Serve hot. 18

19 week 1 Tofu Masala PREP TIME: 10 MINS; COOKING TIME: 20 MINS.; SERVES 8 4 medium onion, chopped 8 medium tomatoes, chopped 7-8 cloves garlic 2 inch ginger, peeled and grated or cut 5-6 cashews almonds 2 teaspoon garam masala 2 teaspoon red chill 2-3 tbsp tomato sauce or puree 3/4 cup almond milk 1 teaspoon honey ( as per tartness of tomatoes) 1 teaspoon butter Salt to taste 1 teaspoon Oil Take onion, tomatoes, cashews, almonds, garlic and ginger in a wok. Add 1-1 1/2 cup water in it and let it boil, then lower the flame and let it simmer for minutes. So that all the veggies and nuts get nicely cooked and tender. Let it cool a little. Now transfer it in a blender and make nice smooth paste. Strain the paste for more smooth gravy. Now heat some oil in a wok and add red chilli, saute for few seconds and add prepared paste. Let it cook for 7-8 minutes. Now add tomato sauce and cook for further 2 mins.. Now add milk slowly and stirring constantly to avoid cuddling. Let it cook for further 4-5 minutes. Add tofu cubes and salt,simmer for 2-3 minutes. Now add honey, garam masala,. Finally add butter and Mix well, switch off the flame. 19

20 week 1 Fish Curry PREP TIME: 10 MINS; COOKING TIME: 30 MINS.; SERVES Gram White fish (cut into cubes) 2 Medium Onion 2 Medium Tomato 6-8 Garlic cloves 2 Fresh green chillies (deseeded), sliced 1 tablespoon coconut Oil 1 Cup Fresh coconut paste 1/2 teaspoon Red chilli paste 2 teaspoons Coriander 1 teaspoon Turmeric 1 teaspoon Salt or according to taste 2 Whole dry red chillies 1 teaspoon mustard seeds 8-10 Curry leaves 1 Cup Tamarind pulp 1 Cup Water Make a paste of onions, tomatoes, garlic and green chillies. Keep aside Heat 1/2 tablespoon of coconut oil in a wok Add the coconut paste and cook until the golden brown Add the dried spices and cook with stirring for about 3 minutes. Remove from heat and set aside. Heat the remaining coconut oil in another pot. Fry the whole red chili peppers, curry leaves and mustard seeds until the seeds begin to sizzle. Add onion paste and sauté until golden brown Add cooked coconut paste, tamarind pulp and a cup of water. Stir well and let cook. Add the fish pieces and simmer for about 10 minutes. Serve hot with hot rice. 20

21 WEEK 2 Indian Meal Plan & Recipes

22 Week 2 Indian Meal Plan Swap Vege for Vege Breakfast Snacks Lunch Snacks Tea Drinks & Supplements Monday Banana omelette Carrot sticks and hummus Cabbage Masala Handful of mixed nuts Vegetable Korma 2-3 litres of bottled water Green and Herbal teas Tuesday 3 poached eggs, spinach & mushrooms Handful of blueberries and almonds Extra portion from last night s tea Carrots & Hummus Tofu Corn Mix Curry 2-3 litres of bottled water Green and Herbal teas Wednesday Banana omelette Handful of nuts Extra portion from last night s tea Fruit salad: mango, melon and strawberries Egg Curry 2-3 litres of bottled water Green and Herbal teas Thursday 3 poached eggs, spinach & mushrooms Boiled egg Extra portion from last night s tea Apple and hummus Garlic Bottle gourd curry 2-3 litres of bottled water Green and Herbal teas Friday ½ cup Cooked Quinoa with blueberries Carrot sticks and hummus Extra portion from last night s tea Handful of mixed nuts Coconut Fish Curry 2-3 litres of bottled water Green and Herbal teas Saturday Stir Fry vegetables & Nuts/Seeds Handful of blueberries and walnuts Extra portion from last night s tea Celery & Hummus Tofu Masala 2-3 litres of bottled water Green and Herbal teas Sunday Banana Omelette Boiled egg Cabbage Masala (save extra for tomorrow) Carrots & Hummus Fish Curry 2-3 litres of bottled water Green and Herbal teas

23 Week 2 Recipes Banana Omelette Vegetable Stir-fry Vegetable Korma Tofu Corn Mix Curry Egg Curry Garlic Bottle Gourd Curry Coconut Fish Curry Tofu Masala Fish Curry... 32

24 week 2 Banana Omelette SERVES 1 1 chopped banana 3 whole eggs cinnamon to taste 1 tbsp. coconut oil Heat the oil in pan on a medium heat then add the chopped banana. Heat until they soften While the banana is warming, beat the 3 eggs in a bowl Pour the eggs over the banana When the omelette is almost cooked sprinkle the cinnamon over the top 24

25 week 2 Vegetable Stir-fry SERVES 2 1 red bell pepper - sliced 1 2 red onion - diced 1 cup sliced mushrooms 1 cup broccoli 2 garlic cloves - crushed 1 cup vegetable stock 1 tbsp. sesame oil 1 tbsp. coconut oil ½ cup of raw cashews, chopped Pinch of salt and pepper to taste 1 tbsp. sesame seeds 1/2 cup chicken or vegetable stock 1 tbsp. soy sauce 1 tbsp. minced fresh ginger Mix the stock, soy sauce, and sesame oil together in a small bowl, set aside Heat 1 tbsp. of coconut oil in a large, covered sauté pan on medium high heat. Add the onions and sauté for about 3 minutes. Clear a space in the middle of the onions and add the ginger and garlic. Add a little more oil to the ginger and garlic (about a teaspoon) and sauté for half a minute, stirring just the garlic and ginger, until fragrant. Then add the rest of the vegetables in and stir Add the vegetable stock mixture to the pan. Bring to a simmer, reduce the heat and cover Cook for 5 8 mins, until vegetables are still firm, but can be pierced with a fork. Stir in the cashews. Remove from heat. And serve 25

26 week 2 Vegetable Korma PREP TIME: 10 MINS; COOKING TIME: 30 MINS.; SERVES 8 2 Green capsicum, cut into cubes 1 Cauliflower 1 cup French beans 2 Carrots 1 potato 4 Onions 4 Tomatoes 1/2 cup Fresh coriander leaves chopped 1 tablespoon Garam masala Salt to taste 1 teaspoon coconut oil + + For Paste 1 cup fresh Coconut 4 Garlic clove 1/ 2 inch Ginger 4 Green chillies 4 Whole dry red chillies 2 teaspoons Coriander seeds 1 teaspoon Cumin seeds 2 tablespoons Poppy seeds Wash all vegetables, peel and cut into equal cubes. Peel and cut the onion. Wash tomatoes and puree it. Heat 1/2 teaspoon coconut oil and fry the paste ingredients until golden brown, chilled and grind to a paste with little water Wash and cut the coriander leaves. Cook the potatoes, cauliflower and carrots half in salted water. Drain and keep aside. Heat the oil and add the onion and fry until golden brown. add masala paste. Saute until the oil separates. Add the vegetables and stir. Purée the tomato puree and let it boil. Add two cups of water and simmer until the vegetables are cooked and the sauce is thick. Sprinkle garam masala, mix well and serve hot. 26

27 week 2 Tofu Corn Mix Curry PREP TIME: 10 MINS; COOKING TIME: 30 MINS.; SERVES 8 1/2 cup freshly grated coconut 8 almonds 1 tablespoons roughly chopped green chillies + + Other Ingredients 2 cups tofu, cut into cubes 1 cup boiled sweet corn kernels 2 teaspoons coconut oil 1cup thinly sliced onions 1 cup finely chopped tomatoes 1/2 teaspoon turmeric 2 teaspoons chilli salt to taste 2 tablespoons tomato puree 1/2 cup fresh low fat curd Heat a broad non-stick pan, add the coconut and dry roast on a medium flame for 1 minute or till it turns light brown in colour, while stirring continuously. Add the almond and dry roast on a slow flame for another minute, while stirring continuously. Keep aside to cool slightly. Add the green chillies and blend in a mixer till smooth, using a little water. Keep aside. Heat 1 teaspoon of oil in a pan, add the tofu and sauté on a medium flame till they turn light brown in color. Remove and keep aside. Heat the remaining coconut oil in the same pan, add the onions and sauté on a medium flame till they turn golden brown. Remove and keep aside to cool. Blend in a mixer till smooth to a smooth paste using a little water. Keep aside. Combine the onion paste and coconut paste in a wok and sauté on a medium flame for a minute. Add turmeric, chilli, salt and 1/2 cup of water, mix well and cook on a medium flame for 2 minutes, while stirring occasionally. Add the tomato purée and curd, mix well and cook on a medium flame for 1 to 2 minutes, while stirring once in between. Add the sweet corn kernels and capsicum and sautéed tofu, mix gently and cook on a medium flame for another 5 minutes, while stirring occasionally. Serve hot garnished with a coriander spring. 27

28 week 2 Egg Curry PREP TIME: 5 MINS; COOKING TIME: 20 MINS.; SERVES 8 4 tablespoons coconut oil 2 small Onion diced 4 cloves garlic roughly chopped 2 chili roughly chopped 2 teaspoons turmeric 2 teaspoons Garam Masala 1 teaspoons Ginger ground 1 teaspoons coriander 1 teaspoon Cumin 1/2 cup Tomato Puree 1 teaspoon Pepper 2 teaspoon Salt 28 ounces Coconut Cream 4 cups green beans trimmed and cut 8 eggs boiled and peeled 2 tablespoon Cilantro Place a saucepan over medium heat. Add 2 tablespoons of the coconut to the saucepan. Add the onion, garlic and chilli and sauté until the onion begins to look translucent. Turn the heat down to low and add the turmeric, garam masala, ginger, coriander and cumin. Gently cook until fragrant, around 5 minutes. Add the tomato puree, salt and pepper and cook for another 2 minutes. Add the coconut cream and bring the curry up to a simmer. Simmer for 10 minutes. While the curry sauce is simmering place the remaining 2 tablespoons of coconut into a frying pan over medium heat. Add the boiled eggs and gently fry until the outside are brown and crisp Add the crispy boiled eggs to the curry sauce along with the green beans and simmer for 5-8 minutes. Serve the curry over Low Carb Cauliflower Rice, garnished with the chopped cilantro 28

29 week 2 Garlic Bottle Gourd Curry PREP TIME: 5 MINS; COOKING TIME: 20 MINS.; SERVES 8 2 medium Bottle gourd peeled, seeded cut into ½ inch cubes 4 tomatoes chopped 1 tablespoon coconut oil 1 medium onion chopped 4 cloves garlic 1 teaspoon Cumin seeds 1/2 teaspoon Turmeric 2 Green chilli Salt to taste Heat the oil in a non-stick pan, add the cumin seeds and sauté until golden brown. Add garlic and fry until garlic is golden brown. then add onion saute it Add the Bottle gourd and mix well. Add turmeric, green chilli and salt and mix well. Cover and cook for 4-5 minutes. Add the tomatoes and mix well. Place in a serving bowl, garnish with the remaining mint leaves and serve hot. 29

30 week 2 Coconut Fish Curry PREP TIME: 10 MINS; COOKING TIME: 15 MINS.; SERVES 8 12 pieces Pomfret fish 2 cup Scraped coconut 2 Onion 1 inch Ginger 6 Garlic cloves 1 tablespoon Coconut oil 8 Black peppercorns 6 Dried red chillies Salt to taste 1/2 teaspoon Turmeric 1 teaspoon Red chilli 2 tablespoons Tamarind pulp 1/2 Mustard seeds 4 Curry leaves Chop onion, ginger and garlic. Heat coconut oil in a nonstick skillet, add onion, ginger and garlic and lightly sauté. Add the black peppercorns red chilli and the coconut. saute easily. Set aside to cool. Heat 2 cups of water in another nonstick pan. Add salt, turmeric, red chili, tamarind pulp and mix. Simmer over low heat. Grind sauteed ingredients with a little water until a thin dough is formed. Add the fish pieces with spices to the water and cook. Put the ground paste and cook until the fish is done. Remove the fish pieces and place them in a container. Filter the sauce by pressing the masala to extract the maximum flavor. Put the sauce over the fish pieces. Heat the remaining oil in a non-stick pan. Add mustard seeds, remaining red peppers and curry leaves. When seeds for this character sprinkle on the fish and serve hot with steamed rice. 30

31 week 2 Tofu Masala PREP TIME: 10 MINS; COOKING TIME: 20 MINS.; SERVES 8 4 medium onion, chopped 8 medium tomatoes, chopped 7-8 cloves garlic 2 inch ginger, peeled and grated or cut 5-6 cashews almonds 2 teaspoon garam masala 2 teaspoon red chill 2-3 tbsp tomato sauce or puree 3/4 cup almond milk 1 teaspoon honey ( as per tartness of tomatoes) 1 teaspoon butter Salt to taste 1 teaspoon Oil Take onion, tomatoes, cashews, almonds, garlic and ginger in a wok. Add 1-1 1/2 cup water in it and let it boil, then lower the flame and let it simmer for minutes. So that all the veggies and nuts get nicely cooked and tender. Let it cool a little. Now transfer it in a blender and make nice smooth paste. Strain the paste for more smooth gravy. Now heat some oil in a wok and add red chilli, saute for few seconds and add prepared paste. Let it cook for 7-8 minutes. Now add tomato sauce and cook for further 2 mins.. Now add milk slowly and stirring constantly to avoid cuddling. Let it cook for further 4-5 minutes. Add tofu cubes and salt,simmer for 2-3 minutes. Now add honey, garam masala,. Finally add butter and Mix well, switch off the flame. 31

32 week 2 Fish Curry PREP TIME: 10 MINS; COOKING TIME: 30 MINS.; SERVES Gram White fish (cut into cubes) 2 Medium Onion 2 Medium Tomato 6-8 Garlic cloves 2 Fresh green chillies (deseeded), sliced 1 tablespoon coconut Oil 1 Cup Fresh coconut paste 1/2 teaspoon Red chilli paste 2 teaspoons Coriander 1 teaspoon Turmeric 1 teaspoon Salt or according to taste 2 Whole dry red chillies 1 teaspoon mustard seeds 8-10 Curry leaves 1 Cup Tamarind pulp 1 Cup Water Make a paste of onions, tomatoes, garlic and green chillies. Keep aside Heat 1/2 tablespoon of coconut oil in a wok Add the coconut paste and cook until the golden brown Add the dried spices and cook with stirring for about 3 minutes. Remove from heat and set aside. Heat the remaining coconut oil in another pot. Fry the whole red chili peppers, curry leaves and mustard seeds until the seeds begin to sizzle. Add onion paste and sauté until golden brown Add cooked coconut paste, tamarind pulp and a cup of water. Stir well and let cook. Add the fish pieces and simmer for about 10 minutes. Serve hot with hot rice. 32

33 WEEK 3 Indian Meal Plan & Recipes

34 Week 3 Indian Meal Plan Swap Vege for Vege Breakfast Snacks Lunch Snacks Tea Drinks & Supplements Monday Banana omelette Carrot sticks and peppers Cabbage Masala 2 egg muffins Chicken Do Pyaaza 2-3 litres of bottled water Green and Herbal teas Tuesday Power shake Handful almonds Extra portion from last night s tea Carrots and peppers Coconut dhal 2-3 litres of bottled water Green and Herbal teas Wednesday 3 Egg omelette, spinach, onion, mushroom Snap peas and peppers Sprouts Kadhi (Sprouts in gram flour Gravy) Handful of cashews veggie curry 2-3 litres of bottled water Green and Herbal teas Thursday Power Shake Carrot sticks and peppers Extra portion from last night s tea Boiled egg or tin mackerel Kadai Chicken Curry 2-3 litres of bottled water Green and Herbal teas Friday Banana omelette Handful of mixed nuts Extra portion from last night s tea Boiled egg Soya Bean Masala Curry 2-3 litres of bottled water Green and Herbal teas Saturday Vegetable stir fry Carrot sticks and Peppers Lunch of choice (any protein and vege) Courgette chips FLEXIBLE MEAL OF CHOICE Keep healthy as possible 2-3 litres of bottled water Green and Herbal teas Sunday Power shake Handful of mixed nuts Dal Makhani (Save extra for tomorrow) Snack of choice Split Bengal gram with Bottle gourd 2-3 litres of bottled water Green and Herbal teas

35 Week 3 Recipes Banana Omelette Power Shake Quick Start Shake Vegetable Stir-fry Dal Makhani Chicken Do Pyaaza Coconut Dhal Veggie Curry Kadai Chicken Curry Soya Bean Masala Curry Split Bengal Gram with Bottle Gourd... 46

36 week 3 Banana Omelette SERVES 1 1 chopped banana 3 whole eggs cinnamon to taste 1 tbsp. coconut oil Heat the oil in pan on a medium heat then add the chopped banana. Heat until they soften While the banana is warming, beat the 3 eggs in a bowl Pour the eggs over the banana When the omelette is almost cooked sprinkle the cinnamon over the top 36

37 week 3 Power Shake SERVES 1 500ml Almond Milk (unsweetened) Half an Avocado Handful of Walnuts Half a Banana 30g Protein Powder 1 tsp Ground Nutmeg 1 tsp Ginger Powder 2 tsp Chia Seeds 1. Blend together until smooth. 2. Enjoy! 37

38 week 3 Quick Start Shake SERVES 1 1 cup almond milk 1 scoop vanilla protein ½ cup frozen blueberries ½ banana handful of ice cubes 1. Blend together in a blender until smooth 2. Enjoy! 38

39 week 3 Vegetable Stir-fry SERVES 2 1 red bell pepper - sliced 1 2 red onion - diced 1 cup sliced mushrooms 1 cup broccoli 2 garlic cloves - crushed 1 cup vegetable stock 1 tbsp. sesame oil 1 tbsp. coconut oil ½ cup of raw cashews, chopped Pinch of salt and pepper to taste 1 tbsp. sesame seeds 1/2 cup chicken or vegetable stock 1 tbsp. soy sauce 1 tbsp. minced fresh ginger Mix the stock, soy sauce, and sesame oil together in a small bowl, set aside Heat 1 tbsp. of coconut oil in a large, covered sauté pan on medium high heat. Add the onions and sauté for about 3 minutes. Clear a space in the middle of the onions and add the ginger and garlic. Add a little more oil to the ginger and garlic (about a teaspoon) and sauté for half a minute, stirring just the garlic and ginger, until fragrant. Then add the rest of the vegetables in and stir Add the vegetable stock mixture to the pan. Bring to a simmer, reduce the heat and cover Cook for 5 8 mins, until vegetables are still firm, but can be pierced with a fork. Stir in the cashews. Remove from heat. And serve 39

40 week 3 Dal Makhani PREP TIME: 10 MINS; COOKING TIME: 25 MINS.; SERVES 8 1 cup whole black lentil 2 tablespoons kidney beans 1 cup coconut milk 2 teaspoon coconut oil 1 teaspoon cumin seeds 1 cup finely chopped onions 2 teaspoon ginger-garlic paste 2 teaspoons chilli 4 teaspoons coriander 1/2 teaspoon turmeric 3/2 cup fresh tomato puree 1 teaspoon garam masala salt to taste Wash and soak whole black lentil and kidney beans overnight in three cups of water. Drain. Boil whole black lentil and kidney beans in 1 cup of coconut milk (if coconut milk not available the you will use same quantity of water ) with salt and half the red chilli for three whistles in a pressure cooker. Open the lid and see if the kidney beans is totally soft. Heat coconut oil in a wok. Add cumin seeds. When they begin to change color, add ginger, garlic paste and chopped onion and sauté till golden. Add tomatoes puree and sauté on high heat. Add the remaining red chilli and sauté till the tomatoes pulp are leave oil. Add the cooked whole black lentil and kidney beans along with the cooking liquour. Add some water if the mixture is too thick. Add garam masala and adjust salt. Simmer on low heat till the dals are totally soft and well blended. Serve hot with rice or naan. 40

41 week 3 Chicken Do Pyaaza PREP TIME: 10 MINS; COOKING TIME: 60 MINS.; SERVES 8 4.4lbs Chicken 4 Onions 4 teaspoon s Garlic paste 2 teaspoons Ginger paste 2 tablespoons Red chilli 2 tablespoon coconut oil 4 teaspoons Garlic and ginger paste 4 Tomatoes 2 Cups low fat- Yogurt 1 tablespoon Turmeric 2 tablespoons Coriander 1 tablespoon Cumin + + Garnishing 3 tablespoon low fat Cream 1 tablespoon Coriander leaves 1 tablespoon Mint leaves 1 tablespoon Green chillies, chopped Salt 1 teaspoon Black cardamom Making spice : Green cardamom, nutmeg, clove, cinnamon and black cardamom Cut the chicken into equal pieces and marinate with garlic paste, ginger paste, salt and some red chilli. Onion and cut into big pieces. Mix the tomatoes to a puree. Heat the desi butter in a saucepan. Add garlic and ginger paste. When it turns brown, add the chopped onions and cook until golden brown. Now add the tomato paste and the salt. Put a little yoghurt in a bowl, add turmeric and red chilli and mix well. Add this mixture to the tomato puree and simmer for a moment. Add the coriander, cumin, marinated chicken, chopped onion, water and garam masala. Heat, coriander leaves, mint leaves, green peppers and. Add to the chicken and serve hot. + + For the Garam Masala: 1 tablespoon Green cardamom 1 tablespoon nutmeg 1 tablespoon Clove 1 Tb tablespoon sp Cinnamon 41

42 week 3 Coconut Dhal PREP TIME: 10 MINS; COOKING TIME: 20 MINS.; SERVES 8 2 cups red lentils 2 cups coconut milk 2 medium tomatoes, chopped 1 teaspoon turmeric 2 green chillies long pointy ones, sliced 2 teaspoon black mustard seeds 2 1 onions finely chopped Put red lentils, coconut milk, chopped onion, tomato, long green pepper and turmeric in a saucepan with 300 ml of water. Simmer for 20 minutes until the lentils are soft. Fry another chopped onion in 4 tablespoons of oil until crisp, add a handful of fresh curry leaves or coriander seeds and mustard and crackle. Sprinkle on the lentils. Serve with naan or rice 42

43 week 3 Veggie Curry PREP TIME: 10 MINS; COOKING TIME: 20 MINS.; SERVES 8 1 tablespoon coconut oil 4 onions, halved and sliced 2 teaspoon garlic 3 green chillies, sliced 1 teaspoon turmeric 3 cups coconut milk 2 cups vegetable stock 1 cup butternut squash, cubed 1 cup cauliflower, broken into small florets 1/2 cup beans, trimmed and sliced 1/2 cup carrot 1 Eggplant 10 curry leaves 1 teaspoon black mustard seeds + + Curry Powder 2 teaspoons coriander seeds 2 teaspoons cumin seeds 1 star anise ½ stick broken cinnamon 6 cloves 2 pods cardamom 1 teaspoon black peppercorns 1 teaspoon fennel seeds 1 teaspoon fenugreek 5 small dried red chillis according to taste To make curry, fry spices and chili in a non-stick pan until lightly smells well Cool. Put everything in a spice or coffee grinder and whisk to a. Heat 1 tablespoons of oil in a large pan. Add the onions and cook until soft and golden, about 10 minutes. Add the garlic and chili and cook for 3 minutes, then stir in 2 tablespoons of curry and turmeric and continue to stir until you feel the spices. Add the coconut milk and vegetable stock and simmer. Put the butternut squash, boil for 4-5 minutes, then add cauliflower, carrot and eggplant and cook for 3-4 minutes. Add the beans and cook until tender. To serve, heat 2 tablespoons of oil in a pan and fry the curry leaves and mustard seeds until they are puffed up and begin to burst. Pour over the curry. Serve with steamed rice. 43

44 week 3 Kadai Chicken Curry PREP TIME: 15 MINS; COOKING TIME: 20 MINS.; SERVES lbs Chicken cut into 24 pieces on the bon 2 tablespoon mustered Oil 6 Onions 4 teaspoons Coriander seeds 2 teaspoons Cumin seeds 10 Black peppercorns 5 Dried red chillies 6 Tomatoes 1 tablespoon Ginger power 1 tablespoon -garlic 4 Green chillies Salt to taste 2 tablespoon Cashew nut paste Heat the mustered oil in a non-stick kadai. Slice the onions and add and sauté. Heat another nonstick pan. Add coriander seeds, cumin, black peppercorns and Sauté for 1 minute. Add the dried red chillies and roast until fragrant. Cool and rough. Chop the tomatoes and puree in a blender. When the onions are lightly browned, add the ginger-garlic and 2 tablespoons of water and sauté. Chop the green chilli and add Sauté for ½ minute and add the ed spices and stir. Add the chicken and mix well. Stir in the tomatoes and mix well. Add salt, cashew paste and ½ cup of water and mix well. Cover and cook. When it boils, reduce heat and cook for about 15 minutes or until the chicken is ready. Turn off the heat and let it rest for 5 minutes. Serve hot. 44

45 week 3 Soya Bean Masala Curry PREP TIME: 9 HOURS; COOKING TIME: 30 MINS.; SERVES 8 2 cups whole Soybean 2 Onion, chopped 2 tablespoons Ginger 2 tablespoons Garlic, 2Tomatoes, chopped Green chillies, chopped A pinch of Turmeric Powder To taste Red Chilli Powder To taste Salt 1-1/2 tablespoons Chaat Masala 1 tablespoon coconut Oil Wash and soak the soybeans overnight. Squeeze and cook the soaked soybeans until soft. Heat the coconut oil in a saucepan, add the ginger and garlic. Then, add the chopped onions and roast. Add the chopped tomato to this mixture and cook until the tomato pieces are tender. Add green chilli, turmeric, red chili, salt and cooked beans and stir for two minutes. Add two cups of water and simmer for 10 minutes. Keep on low heat, stirring occasionally, until the water is almost gone. Sprinkle Chaat masala to beans and serve hot. 45

46 week 3 Split Bengal gram with Bottle gourd PREP TIME: 9 HOURS; COOKING TIME: 30 MINS.; SERVES 8 4 cups Split Bengal gram (chana dal) boiled 2.2 lbs Bottle gourd (lauki/ doodhi) cut into 1 inch cubes 1 tablespoon Garlic Ginger grated 1 inch piece 1 Onion finely chopped 1 Green chilli seeded and sliced 1 Salt to taste 1/2 teaspoon Turmeric 2 tablespoons coconut oil 1 teaspoon Cumin seeds Asafoetida a pinch 2 Tomatoes finely chopped 2 1 teaspoon Red chilli Fresh coriander a few sprigs Put the Split Bengal gram, garlic, ginger, onion, green chilli, Bottle gourd, salt and turmeric in a pressure cooker. Add 2-3 cups of water, cover and press for 7-8 pipes under pressure. Remove from heat and leave to stand. To temper the ghee in a non-stick pan. Add the seeds of cumin, Asafoetida and let the seeds crack. Add the tomatoes and cook until fleshy. Add the red chilli, quench the heat and mix well. When the pressure is reduced, remove the lid of the pressure cooker and mix the mixture of grams. Transfer the boiled gram to a serving plate and pour the dip on top. Serve garnished with coriander sprigs. 46

47 WEEK 4 Indian Meal Plan & Recipes

48 Week 4 Indian Meal Plan Swap Vege for Vege Breakfast Snacks Lunch Snacks Tea Drinks & Supplements Monday Banana omelette Carrot sticks and peppers Dal Makhani Handful of cashews Red Lentil Curry 2-3 litres of bottled water Green and Herbal teas Tuesday Power shake 1 Egg Extra portion from last night s tea Carrots and peppers Chicken Curry with Yogurt 2-3 litres of bottled water Green and Herbal teas Wednesday Quinoa and blueberries Snap peas or vege of choice Mushroom Curry Handful of cashews Spinach and Kidney Beans Curry 2-3 litres of bottled water Green and Herbal teas Thursday Power Shake Carrots sticks and peppers Extra portion from last night s tea Boiled egg or tin mackerel Mung Beans Curry 2-3 litres of bottled water Green and Herbal teas Friday Banana omelette Carrot sticks and peppers Extra portion from last night s tea Boiled egg Spicy Chicken Curry with Potatoes 2-3 litres of bottled water Green and Herbal teas Saturday Vegetable stir fry Snap peas or vege of choice Extra portion from last night s tea Egg muffins FLEXIBLE MEAL OF CHOICE Keep healthy as possible 2-3 litres of bottled water Green and Herbal teas Sunday Power shake 1 egg Vegetable dal (save extra for tomorrow) Snack of choice from above options Mixed Beans Curry 2-3 litres of bottled water Green and Herbal teas

49 Week 4 Recipes Banana Omelette Power Shake Vegetable Stir-fry Dal Makhani Vegetable Dal Red Lentil Curry Chicken Curry with Yogurt Spinach and Kidney Beans Curry Mung Beans Curry Spicy Chicken Curry with Potatoes Mixed Beans Curry... 60

50 week 4 Banana Omelette SERVES 1 1 chopped banana 3 whole eggs cinnamon to taste 1 tbsp. coconut oil Heat the oil in pan on a medium heat then add the chopped banana. Heat until they soften While the banana is warming, beat the 3 eggs in a bowl Pour the eggs over the banana When the omelette is almost cooked sprinkle the cinnamon over the top 50

51 week 4 Power Shake SERVES 1 500ml Almond Milk (unsweetened) Half an Avocado Handful of Walnuts Half a Banana 30g Protein Powder 1 tsp Ground Nutmeg 1 tsp Ginger Powder 2 tsp Chia Seeds 1. Blend together until smooth. 2. Enjoy! 51

52 week 4 Vegetable Stir-fry SERVES 2 1 red bell pepper - sliced 1 2 red onion - diced 1 cup sliced mushrooms 1 cup broccoli 2 garlic cloves - crushed 1 cup vegetable stock 1 tbsp. sesame oil 1 tbsp. coconut oil ½ cup of raw cashews, chopped Pinch of salt and pepper to taste 1 tbsp. sesame seeds 1/2 cup chicken or vegetable stock 1 tbsp. soy sauce 1 tbsp. minced fresh ginger Mix the stock, soy sauce, and sesame oil together in a small bowl, set aside Heat 1 tbsp. of coconut oil in a large, covered sauté pan on medium high heat. Add the onions and sauté for about 3 minutes. Clear a space in the middle of the onions and add the ginger and garlic. Add a little more oil to the ginger and garlic (about a teaspoon) and sauté for half a minute, stirring just the garlic and ginger, until fragrant. Then add the rest of the vegetables in and stir Add the vegetable stock mixture to the pan. Bring to a simmer, reduce the heat and cover Cook for 5 8 mins, until vegetables are still firm, but can be pierced with a fork. Stir in the cashews. Remove from heat. And serve 52

53 week 4 Dal Makhani PREP TIME: 10 MINS; COOKING TIME: 25 MINS.; SERVES 8 1 cup whole black lentil 2 tablespoons kidney beans 1 cup coconut milk 2 teaspoon coconut oil 1 teaspoon cumin seeds 1 cup finely chopped onions 2 teaspoon ginger-garlic paste 2 teaspoons chilli 4 teaspoons coriander 1/2 teaspoon turmeric 3/2 cup fresh tomato puree 1 teaspoon garam masala salt to taste Wash and soak whole black lentil and kidney beans overnight in three cups of water. Drain. Boil whole black lentil and kidney beans in 1 cup of coconut milk (if coconut milk not available the you will use same quantity of water ) with salt and half the red chilli for three whistles in a pressure cooker. Open the lid and see if the kidney beans is totally soft. Heat coconut oil in a wok. Add cumin seeds. When they begin to change color, add ginger, garlic paste and chopped onion and sauté till golden. Add tomatoes puree and sauté on high heat. Add the remaining red chilli and sauté till the tomatoes pulp are leave oil. Add the cooked whole black lentil and kidney beans along with the cooking liquour. Add some water if the mixture is too thick. Add garam masala and adjust salt. Simmer on low heat till the dals are totally soft and well blended. Serve hot with rice or naan. 53

54 week 4 Vegetable Dal PREP TIME: 10 MINS; COOKING TIME: 25 MINS.; SERVES 8 1/2 cup split bengal gram 5 cups chopped spinach 1/2 cup fenugreek leaves, chopped 1/2 cup dill leaves,chopped 1 tablespoon coconut oil 2 teaspoons cumin seeds 1 cup chopped onions 2 tablespoons ginger-garlic paste 2 teaspoons green chilli paste 1 teaspoon chilli 2 teaspoons coriander 1/2 teaspoon turmeric 2 cups chopped tomatoes 1 cup peeled and chopped potatoes 1/2 cup chopped eggplant 1/2 cup chopped red pumpkin salt to taste Heat the oil in a pressure cooker and add the cumin. When the seeds creak, add the onions, ginger and garlic paste and green chilli paste and sauté over medium heat for 1 to 2 minutes. Add chilli, coriander, turmeric, tomatoes, spilt gram, potatoes and eggplant, mix well and cook over medium heat for 1 to 2 minutes, stirring occasionally. Add spinach leaves, fenugreek, dill leaves, salt and 1 cup of water, mix well and cook under pressure over medium heat for 2 sizzling. Let the steam escape before opening the lid. Keep aside to cool down a bit. Mix until the mixture is coarse with a hand blender. Serve immediately. 54

55 week 4 Red Lentil Curry PREP TIME: 10 MINS; COOKING TIME: 20 MINS.; SERVES 8 2 cups Split Skinless Green Gram with Skin soaked 2 cups Split Red Lentils soaked Salt to taste 1/2 teaspoon Turmeric 3 teaspoon Red chilli 1 teaspoon Dried mango 2 tablespoon coconut Oil a pinch Asafoetida 1 teaspoon Garlic 5 Dried red round chillies 2 Onion finely chopped 2 Green chilli finely chopped 2 medium Tomato finely chopped Fresh mint for garnishing Drained out green gram and red lentils into a deep non-stick pan, add 3½-4 cups of water, salt, turmeric, 1 teaspoon of red chilli and dry mango and mix well. Cover and cook until the green and red lentils are done. Heat the oil in another pan, add the Asafoetida and garlic and sauté. Add the red chilli and the onion and fry for half a minute. Add remaining red chilli and mix well. Add the tomato and mix well. Add this mixture to the cooked lentils and mix well. Cook for a minute. Place in a serving bowl, decorate with a mint and serve hot 55

56 week 4 Chicken Curry with Yogurt PREP TIME: 30 MINS; COOKING TIME: 30 MINS.; SERVES 8 2 lbs boneless chicken breast 4 cups low fat yogurt 1 teaspoon cumin 2 teaspoon garlic paste 1 teaspoon red chilli 1/2 teaspoon turmeric 1/2 teaspoon garam masala Few slit green chillies 4 onions, chopped 2 tomatoes, chopped Coriander leaves to garnish 2 teaspoon coconut oil 1 teaspoon salt Take the yogurt and mix the cumin, the garlic paste, the garam masala, the turmeric and the red chilli. Mix well. Put the chicken in and add the chopped chilli. Keep aside for 30 minutes. Now heat 2 teaspoons of coconut oil in a saucepan and add the onions. Cook until it is transparent and soft. Add the tomatoes, cook for a minute and add all the chicken and marinade. Continue cooking until the sauce has reached the desired consistency. They like it drier, cook a little more until the yogurt crumples around the chicken. Check the salt. Garnish with coriander leaves and enjoy. This can be eaten with rice and naan. 56

57 week 4 Spinach and Kidney Beans Curry PREP TIME: 8 HOURS; COOKING TIME: 20 MINS.; SERVES 8 5 cups Spinach Leaves blanched and puree 2 cups Kidney beans soaked overnight, drained and pressure cooked 2 tablespoon coconut Oil 1 teaspoon Cumin seeds 8 Green chilli halved 1 tablespoon Dried pomegranate seeds 2 teaspoons Garlic 1-1/2 inches Ginger cut into thin strips 4 medium Onions finely chopped 5 medium Tomatoes pureed 2 tablespoons Coriander 2 teaspoons Red chilli 1 teaspoon Dried mango power 1 teaspoon Turmeric 1 teaspoon Cumin Salt to taste A fresh red chilli flower Heat the oil in a non-stick pan, add the cumin and green chilli. Crush the pomegranate seeds with a rolling pin and add them. Add garlic and ginger strips and fry until garlic is browned. Add the onions and fry until the onions turn golden. Add the tomatoes puree, stir well and fry for about 4 minutes, stirring constantly. Add coriander, red chilli, dried mango, turmeric and cumin and fry for another 4 minutes. Add the salt and mix well. Add 1 cup of cooking liquor in which the beans are fried and mix well and cook for 2 to 3 minutes. Add the beans and mix well and cook until the beans heat up. Add spinach puree and mix well, cover and cook for 1-2 minutes. Serve on a serving plate, garnish with the remaining ginger strips and a fresh red chili pepper and serve. 57

58 week 4 Mung Beans Curry PREP TIME: 20 MINS; COOKING TIME: 20 MINS.; SERVES 8 2 tablespoons coconut oil 1 tablespoon whole cumin seeds 2 teaspoons garlic 4 cups tomatoes puree 2 tablespoons freshly grated ginger 2 tablespoons ground coriander 1 teaspoon turmeric 1 teaspoon salt 1 teaspoon red chilli 4 cups water 2 cups mung beans 14 oz can coconut milk 1 medium lemon juiced 1/2 cup fresh coriander chopped In a large saucepan heat the coconut oil over medium heat. Add the cumin and cook for about 1 minute, until they begin to darken. Add garlic and sauté for 3-4 minutes until golden, but be careful not to burn. Add minced tomatoes and mix, then add ginger, coriander, turmeric, salt and red chilli. Fry this mixture for 5 minutes with frequent stirring. Add water and mung beans. Increase the heat to a high level and bring the mixture to a boil, reduce to low heat, cover and cook for 30 minutes, and mix once or twice. Try mung beans to make sure they are cooked well. If this is the case, add the coconut milk and increase the heat to medium to high. Once the curry cooks, turn off the heat. Add the coriander and juice to a lime. Try to decide if you also want to add the second lemon. Serve hot. 58

59 week 4 Spicy Chicken Curry with Potatoes PREP TIME: 8 HOURS; COOKING TIME: 20 MINS.; SERVES 8 1 chicken, cleaned and cut into pieces 1 tomato, sliced 2 onions, sliced 2 potatoes 2 Tablespoons garlic, chopped 1 Tablespoon ginger, chopped 2 green chilli, slit lengthwise 1 cinnamon stick 1 bay leaf 4 cloves 2 pods cardamom 1 Tablespoon fennel seeds 2 Tablespoons coriander seeds whole 4 chilli whole dry red 4 Tablespoons coconut grated handful curry leaves of 2 Teaspoons chilli 1 Teaspoon turmeric 1 Teaspoon coriander 1/4 Teaspoon mustard seeds Clean the chicken and cut it into medium pieces. wash thoroughly, drain and marinate 1 teaspoon of chili, 1/2 teaspoon of turmeric and salt. Leave besides. Dry roasted cinnamon, cloves, cardamom pods, bay leaf, fennel seeds, coriander seeds, whole red chilli, grated coconut and some curry leaves. Keep mixing well so that no part burns. coconut would have turned brown and the curry leaves should shrivel and dry. Transfer spices and dry roasted coconut to a blender and grind to a dough with a little water. Leave besides. Heat the oil in a wok. add the mustard seeds. When the mustard seeds crackle, add the curry leaves and mix for 10 seconds. Add green chilli, ginger and garlic sliced. Stir until it becomes a light golden color. Add the chopped onions and the remaining turmeric. Stir until onions are translucent. Add tomato, remaining chili and coriander. Stir well. Then reduce the heat to medium and add the masala paste prepared above. Mix well, about 2 minutes. then add the potatoes and mix well. cook covered for about a minute. Increase the heat to high and add the pieces of marinated chicken. Stir around until the parts are uniformly covered with masala and slightly become opaque. Add enough water to form a sauce and return to a medium-low flame. cook covered for about 10 minutes, stirring occasionally. At this point, the fat should separate from the curry. add the salt in this step, mix and cook without covering for another 5 minutes. Check the seasoning and taste the potatoes to see if they end, and turn off the flame. Let the curry rest for about 20 minutes before serving. Serve with rotis or rice. 59

60 week 4 Mixed Beans Curry PREP TIME: 1 HOUR; COOKING TIME: 20 MINS.; SERVES 8 1 cup Kidney Beans 1 cup White Beans 1 cup Whole mung beans 2 cups Onion chopped 1 cup Tomato chopped 2 teaspoons Ginger paste 2 teaspoon Garlic paste 2 teaspoon Red chilli 2 tablespoons Curry 1/2 teaspoon Garam masala 2 tablespoons Tamarind pulp 1 tablespoon mustard Oil Salt to taste 1/2 cup Fresh coriander leaves chopped Soak white beans and Kidney Beans and mung beans overnight in plenty of water. Drain and set aside. Boil all beans until tender. Keep aside. Heat the oil, add the chopped onion and cook until golden brown. Add the ginger paste, the garlic paste and stir for a moment. Add the tomato puree, the red chilli and the curry, mix well and add the boiled beans to the water in which the beans were cooked. Cook 3-5 minutes. Add tamarind pulp, Garam masala and salt. Bring to a boil. Remove the heat, add the chopped green coriander, mix well and serve on the cooked rice. 60

61 WEEK 5 Indian Meal Plan & Recipes

62 Week 5 Indian Meal Plan Swap Vege for Vege Breakfast Snacks Lunch Snacks Tea Drinks & Supplements Monday Berry omelette Carrot sticks and hummus Vegetable dal Handful of mixed nuts Spinach Tofu Curry 2-3 litres of bottled water Green and Herbal teas Tuesday Power shake Handful of blueberries and almonds Extra portion from last night s tea (no rice) Carrots & Hummus Chicken Curry (low crab) 2-3 litres of bottled water Green and Herbal teas Wednesday Banana omelette Handful of nuts Rajma rice Fruit salad: mango, melon and strawberries Cauliflower in Creamy Tomato Sauce 2-3 litres of bottled water Green and Herbal teas Thursday Power shake Boiled egg Extra portion from last night s tea Apple and hummus Spicy Yellow Moong Dal (split yellow gram curry) 2-3 litres of bottled water Green and Herbal teas Friday 3 poached Eggs, spinach & mushrooms Carrot sticks and hummus Extra portion from last night s tea Handful of mixed nuts Smoky Eggplant Curry 2-3 litres of bottled water Green and Herbal teas Saturday Stir Fry vegetables & Nuts/Seeds Handful of blueberries and walnuts Extra portion from last night s tea Celery and Hummus Tofu Masala 2-3 litres of bottled water Green and Herbal teas Sunday Banana omelette Boiled egg Cabbage Masala (save extra for tomorrow) Carrots and Hummus Fish Curry 2-3 litres of bottled water Green and Herbal teas

63 Week 5 Recipes Berry Omelette Power Shake Banana Omelette Stir Fry vegetables & Nuts/Seeds Vegetable Dal Rajma Rice Cabbage Masala Spinach Tofu Curry Chicken Curry (low crab) Cauliflower in Creamy Tomato Sauce Spicy Yellow Moong Dal (split yellow gram curry) Smoky Eggplant Curry Tofu Masala Fish Curry... 77

64 week 5 Berry Omelette SERVES 1 chopped Strawberries 3 whole eggs cinnamon to taste 1 tbsp. coconut oil Heat the oil in pan on a medium heat then add the chopped Strawberries. Heat until they soften While the Strawberries is warming, beat the 3 eggs in a bowl Pour the eggs over the Strawberries When the omelette is almost cooked sprinkle the cinnamon over the top 64

65 week 5 Power Shake SERVES 1 500ml Almond Milk (unsweetened) Half an Avocado Handful of Walnuts Half a Banana 30g Protein Powder 1 tsp Ground Nutmeg 1 tsp Ginger Powder 2 tsp Chia Seeds 1. Blend together until smooth. 2. Enjoy! 65

66 week 5 Banana Omelette SERVES 1 1 chopped banana 3 whole eggs cinnamon to taste 1 tbsp. coconut oil Heat the oil in pan on a medium heat then add the chopped banana. Heat until they soften While the banana is warming, beat the 3 eggs in a bowl Pour the eggs over the banana When the omelette is almost cooked sprinkle the cinnamon over the top 66

67 week 5 Vegetable Stir-fry SERVES 2 1 red bell pepper - sliced 1 2 red onion - diced 1 cup sliced mushrooms 1 cup broccoli 2 garlic cloves - crushed 1 cup vegetable stock 1 tbsp. sesame oil 1 tbsp. coconut oil ½ cup of raw cashews, chopped Pinch of salt and pepper to taste 1 tbsp. sesame seeds 1/2 cup chicken or vegetable stock 1 tbsp. soy sauce 1 tbsp. minced fresh ginger Mix the stock, soy sauce, and sesame oil together in a small bowl, set aside Heat 1 tbsp. of coconut oil in a large, covered sauté pan on medium high heat. Add the onions and sauté for about 3 minutes. Clear a space in the middle of the onions and add the ginger and garlic. Add a little more oil to the ginger and garlic (about a teaspoon) and sauté for half a minute, stirring just the garlic and ginger, until fragrant. Then add the rest of the vegetables in and stir Add the vegetable stock mixture to the pan. Bring to a simmer, reduce the heat and cover Cook for 5 8 mins, until vegetables are still firm, but can be pierced with a fork. Stir in the cashews. Remove from heat. And serve 67

68 week 5 Vegetable Dal PREP TIME: 10 MINS; COOKING TIME: 25 MINS.; SERVES 8 1/2 cup split bengal gram 5 cups chopped spinach 1/2 cup fenugreek leaves, chopped 1/2 cup dill leaves,chopped 1 tablespoon coconut oil 2 teaspoons cumin seeds 1 cup chopped onions 2 tablespoons ginger-garlic paste 2 teaspoons green chilli paste 1 teaspoon chilli 2 teaspoons coriander 1/2 teaspoon turmeric 2 cups chopped tomatoes 1 cup peeled and chopped potatoes 1/2 cup chopped eggplant 1/2 cup chopped red pumpkin salt to taste Heat the oil in a pressure cooker and add the cumin. When the seeds creak, add the onions, ginger and garlic paste and green chilli paste and sauté over medium heat for 1 to 2 minutes. Add chilli, coriander, turmeric, tomatoes, spilt gram, potatoes and eggplant, mix well and cook over medium heat for 1 to 2 minutes, stirring occasionally. Add spinach leaves, fenugreek, dill leaves, salt and 1 cup of water, mix well and cook under pressure over medium heat for 2 sizzling. Let the steam escape before opening the lid. Keep aside to cool down a bit. Mix until the mixture is coarse with a hand blender. Serve immediately. 68

69 week 5 Rajma Rice PREP TIME: 8 HOURS; COOKING TIME: 20 MINS.; SERVES 8 1 cup rajma (kidney beans), soaked overnight and drained 1 tablespoon coconut oil 1 teaspoon cumin seeds 1 teaspoon asafoetida 2 cups sliced onions 2 teaspoon ginger-garlic paste 2 cups chopped tomatoes 1 teaspoon turmeric 1 teaspoon Garam masala 1 teaspoon chilli or as per taste 4 teaspoons coriander seeds salt to taste 1 tablespoon finely chopped coriander Drain kidney beans and wash in fresh water and put into a pressure cooker. Add 5 cups of water and salt and cook under pressure till 4-5 whistles are given out. Drain and reserve the cooking liquor. Heat oil in a non-stick pan. Add cumin seed and asafoetida and saute from medium flame for few second then add onions and sauté till light brown. Add ginger-garlic paste and sauté for 2 minutes. Add coriander and red chilli and mix well. Add tomato puree and mix again. Sauté for 3-4 minutes. Add kidney beans and mix well. Add 1 cup cooking liquor and salt and stir to mix. Mash the beans a bit and stir again. Add garam masala and mix and cook for 5-7 minutes. Garnish with coriander leaves and serve hot. 69

70 week 5 Cabbage Masala PREP TIME: 10 MINS; COOKING TIME: 15 MINS.; SERVES 8 8 cups cabbage cubes 2 cup sliced onions 12 mm (1 ) piece of ginger 8 whole dry red chillies, broken into pieces 2 cloves 1 cardamom 2 teaspoon coconut oil 1/2 teaspoon turmeric 1 cup boiled green peas Salt to taste Mix the onions, ginger, whole dry red chillies, cloves, cardamom and ½ cup of water in a deep non-stick pan, mix well and cook over medium heat for 5 minutes or until boiling. Evaporate, stirring occasionally. Allow the mixture to cool completely and mix in a blender until smooth with 1 tablespoon of water. Keep aside. Heat the oil in a deep non-stick wok and add the prepared dough and turmeric and fry over medium heat for 1 minute. Add cabbage, green peas and salt, mix well and cook over medium heat for 5 to 6 minutes, stirring occasionally. Serve hot. 70

71 week 5 Spinach Tofu Curry PREP TIME: 10 MINS; COOKING TIME: 20 MINS.; SERVES 8 2 cups tofu, cubed 8 cups green spinach 2 green chilli 2 onion, chopped 2 teaspoons minced garlic 1 teaspoon minced ginger 2 teaspoon red chilli 2 teaspoon coriander 1 teaspoon cumin seed 1/2 teaspoon turmeric 2 teaspoons garam masala 2 teaspoon coconut oil Remove the stems and wash spinach thoroughly in running water. Blanch in salted boiling water for two minutes. Refresh in chilled water. Squeeze out excess water. Grind into a fine paste along with green chillies. Cut the tofu into one inch by one inch by half inch pieces. Heat oil in a pan. Add cumin seeds. When they begin to change color, add garlic and ginger sauté for half a minute. Add onion and saute for 2 min then add turmeric, coriander and chilli, When mixer leave oil. Add the spinach puree and stir. Check seasoning. Add water if required. When the gravy comes to a boil, add the tofu and mix well. 71

72 week 5 Chicken Curry (low carb) PREP TIME: 10 MINS; COOKING TIME: 20 MINS.; SERVES 8 2 pounds chicken 2 tomatoes diced 4 onion 2 tablespoons coconut oil 1 tablespoon chicken masala 1 teaspoon ground ginger 1 teaspoon garlic paste 1 teaspoon turmeric 2 teaspoons coriander salt to taste 1 teaspoon chilli 1 inch cinnamon 1 cardamom 2 cloves Heat coconut oil in a thick-bottomed pan. Add cinnamon, cloves and green cardamom and sauté for half a minute. Add onions and sauté till golden brown. Add grounded ginger and garlic paste and continue to sauté for two to three minutes, stirring continuously. Add turmeric, coriander and red chilli. Mix well. Add pureed tomato and stir. Cook till oil separates from the masala. Add the chicken pieces and salt. Sauté on high heat for five minutes. Add two cups water, bring to a boil, cover and cook till the chicken is fully done. Sprinkle chicken masala and garnish with coriander leaves and serve hot. 72

73 week 5 Cauliflower in Creamy Tomato Sauce PREP TIME: 10 MINS; COOKING TIME: 20 MINS.; SERVES 8 1 head cauliflower 4 medium onion 4 green chilli 6 teaspoon coconut oil 2 teaspoon cumin seeds 4 cups tomato puree 2 piece ginger 4 cloves garlic 1/2 teaspoon turmeric 10 leaves curry leaves 2 cups water 6 pinches salt 1 teaspoon red chilli 1 teaspoon garam masala Grind onion, ginger, 1/2 green chilli and garlic to a fine paste. Heat oil in a large pan and add curry leaves stir few min then add the onions paste, Stir well. Saute for 5 to 8 minutes or until golden. Once it is done, add the turmeric and cumin seed. Stir-fry for 2 minutes. Now add tomato puree, water and salt, Bring to a boil. Add the chopped cauliflower and reduce flame to low. Simmer for 10 minutes and once the cauliflower is cooked and tender, remove from flame. Garnish with coriander leaves and serve hot with cooked rice. 73

74 week 5 Spicy Yellow Moong Dal (Split Yellow Gram Curry) PREP TIME: 10 MINS; COOKING TIME: 20 MINS.; SERVES 8 1 cup split yellow gram 1/2 cup chopped onions 1/2 cup chopped tomatoes 4 teaspoons finely chopped garlic 1 teaspoon ginger paste 2 green chillies, slit green chillies 1/2 teaspoon turmeric 1 teaspoon chilli salt to taste + + For Tadka 1 teaspoon coconut oil or ghee 1 teaspoon cumin seeds 1/4 teaspoon mustard seed 2 whole red chilly Asafoetida a pinch Clean, wash the yellow moong dal in enough water in a deep bowl. Drain and keep aside. Combine all the ingredients along with the yellow moong dal and 1½ cups of water in a pressure cooker, mix well and pressure cook for 2 whistles. Allow the steam to escape before opening the lid and whisk well. Add ¼ cup of water, mix well and bring to boil. Heat ghee in a pan. Add cumin seeds, asafoetida and mustard seed and chilli. When the seeds change color add to the dal and stir Serve hot. 74

75 week 5 Smoky Eggplant Curry PREP TIME: 10 MINS; COOKING TIME: 20 MINS.; SERVES 8 2 large Eggplant 1 tablespoon mustard oil 5 Onions chopped 4 garlic cloves 3 Tomatoes chopped Salt to taste 3 Green chilli or according to taste 1 tablespoon garam masala a pinch Asafoetida 1 teaspoon cumin seed 1/2 teaspoon Fenugreek seed 2 tablespoons Fresh coriander leaves chopped Make 6 small slits in the eggplant and stuff the slits with the d garlic cloves. Roast on an open flame for 8-10 minutes, turning the eggplant every 1-2 minutes to make sure its roasted well on all sides. The skin should be blistered completely and the eggplant should become really soft. Cool, peel and mash. Heat the mustard oil in a non-stick pan Add cumin seed, fenugreek seed and asafoetida sauté for few min then add onions and saute till light golden brown. Add the tomatoes, salt and green chilli, and garam masala and sauté till the masala is cooked and the oil rises to the surface. Add the mashed eggplant and mix well. Lower the heat and cook for four to five minutes. Add the chopped coriander and mix well. Serve hot. 75

76 week 5 Tofu Masala PREP TIME: 10 MINS; COOKING TIME: 20 MINS.; SERVES 8 4 medium onion, chopped 8 medium tomatoes, chopped 7-8 cloves garlic 2 inch ginger, peeled and grated or cut 5-6 cashews almonds 2 teaspoon garam masala 2 teaspoon red chill 2-3 tbsp tomato sauce or puree 3/4 cup almond milk 1 teaspoon honey ( as per tartness of tomatoes) 1 teaspoon butter Salt to taste 1 teaspoon Oil Take onion, tomatoes, cashews, almonds, garlic and ginger in a wok. Add 1-1 1/2 cup water in it and let it boil, then lower the flame and let it simmer for minutes. So that all the veggies and nuts get nicely cooked and tender. Let it cool a little. Now transfer it in a blender and make nice smooth paste. Strain the paste for more smooth gravy. Now heat some oil in a wok and add red chilli, saute for few seconds and add prepared paste. Let it cook for 7-8 minutes. Now add tomato sauce and cook for further 2 mins.. Now add milk slowly and stirring constantly to avoid cuddling. Let it cook for further 4-5 minutes. Add tofu cubes and salt,simmer for 2-3 minutes. Now add honey, garam masala,. Finally add butter and Mix well, switch off the flame. 76

77 week 5 Fish Curry PREP TIME: 10 MINS; COOKING TIME: 30 MINS.; SERVES Gram White fish (cut into cubes) 2 Medium Onion 2 Medium Tomato 6-8 Garlic cloves 2 Fresh green chillies (deseeded), sliced 1 tablespoon coconut Oil 1 Cup Fresh coconut paste 1/2 teaspoon Red chilli paste 2 teaspoons Coriander 1 teaspoon Turmeric 1 teaspoon Salt or according to taste 2 Whole dry red chillies 1 teaspoon mustard seeds 8-10 Curry leaves 1 Cup Tamarind pulp 1 Cup Water Make a paste of onions, tomatoes, garlic and green chillies. Keep aside Heat 1/2 tablespoon of coconut oil in a wok Add the coconut paste and cook until the golden brown Add the dried spices and cook with stirring for about 3 minutes. Remove from heat and set aside. Heat the remaining coconut oil in another pot. Fry the whole red chili peppers, curry leaves and mustard seeds until the seeds begin to sizzle. Add onion paste and sauté until golden brown Add cooked coconut paste, tamarind pulp and a cup of water. Stir well and let cook. Add the fish pieces and simmer for about 10 minutes. Serve hot with hot rice. 77

78 WEEK 6 Indian Meal Plan & Recipes

79 Week 6 Indian Meal Plan Swap Vege for Vege Breakfast Snacks Lunch Snacks Tea Drinks & Supplements Monday Berry omelette Carrot sticks and hummus Cabbage Masala Handful of mixed nuts Vegetable Korma 2-3 litres of bottled water, Green and Herbal teas Tuesday Power shake Handful of blueberries and almonds Extra portion from last night s tea Carrot sticks and hummus Tofu Corn Mix Curry 2-3 litres of bottled water, Green and Herbal teas Wednesday Banana omelette Handful of nuts Rajma rice Fruit salad: mango, melon and strawberries Egg Curry 2-3 litres of bottled water Green and Herbal teas Thursday Power shake Boiled egg Extra portion from last night s tea Apple and hummus Garlic Bottle gourd curry 2-3 litres of bottled water, Green and Herbal teas Friday ½ cup cooked Quinoa with blueberries Carrot sticks and hummus Extra portion from last night s tea Handful of mixed nuts Coconut Fish Curry 2-3 litres of bottled water, Green and Herbal teas Saturday Stir Fry vegetables & Nuts/Seeds Handful of blueberries and walnuts Extra portion from last night s tea Celery and Hummus Tofu Masala 2-3 litres of bottled water, Green and Herbal teas Sunday Banana/ Berry omelette Boiled egg Cabbage Masala (save extra for tomorrow) Carrots & Hummus Fish Curry 2-3 litres of bottled water, Green and Herbal teas

80 Week 6 Recipes Berry Omelette Power Shake Banana Omelette Stir Fry vegetables & Nuts/Seeds Cabbage Masala Rajma rice Vegetable Korma Tofu Corn Mix Curry Egg Curry Garlic Bottle Gourd Curry Coconut Fish Curry Tofu Masala Fish Curry... 93

81 week 6 Berry Omelette SERVES 1 chopped Strawberries 3 whole eggs cinnamon to taste 1 tbsp. coconut oil Heat the oil in pan on a medium heat then add the chopped Strawberries. Heat until they soften While the Strawberries is warming, beat the 3 eggs in a bowl Pour the eggs over the Strawberries When the omelette is almost cooked sprinkle the cinnamon over the top 81

82 week 6 Power Shake SERVES 1 500ml Almond Milk (unsweetened) Half an Avocado Handful of Walnuts Half a Banana 30g Protein Powder 1 tsp Ground Nutmeg 1 tsp Ginger Powder 2 tsp Chia Seeds 1. Blend together until smooth. 2. Enjoy! 82

83 week 6 Banana Omelette SERVES 1 1 chopped banana 3 whole eggs cinnamon to taste 1 tbsp. coconut oil Heat the oil in pan on a medium heat then add the chopped banana. Heat until they soften While the banana is warming, beat the 3 eggs in a bowl Pour the eggs over the banana When the omelette is almost cooked sprinkle the cinnamon over the top 83

84 week 6 Vegetable Stir-fry SERVES 2 1 red bell pepper - sliced 1 2 red onion - diced 1 cup sliced mushrooms 1 cup broccoli 2 garlic cloves - crushed 1 cup vegetable stock 1 tbsp. sesame oil 1 tbsp. coconut oil ½ cup of raw cashews, chopped Pinch of salt and pepper to taste 1 tbsp. sesame seeds 1/2 cup chicken or vegetable stock 1 tbsp. soy sauce 1 tbsp. minced fresh ginger Mix the stock, soy sauce, and sesame oil together in a small bowl, set aside Heat 1 tbsp. of coconut oil in a large, covered sauté pan on medium high heat. Add the onions and sauté for about 3 minutes. Clear a space in the middle of the onions and add the ginger and garlic. Add a little more oil to the ginger and garlic (about a teaspoon) and sauté for half a minute, stirring just the garlic and ginger, until fragrant. Then add the rest of the vegetables in and stir Add the vegetable stock mixture to the pan. Bring to a simmer, reduce the heat and cover Cook for 5 8 mins, until vegetables are still firm, but can be pierced with a fork. Stir in the cashews. Remove from heat. And serve 84

85 week 6 Cabbage Masala PREP TIME: 10 MINS; COOKING TIME: 15 MINS.; SERVES 8 8 cups cabbage cubes 2 cup sliced onions 12 mm (1 ) piece of ginger 8 whole dry red chillies, broken into pieces 2 cloves 1 cardamom 2 teaspoon coconut oil 1/2 teaspoon turmeric 1 cup boiled green peas Salt to taste Mix the onions, ginger, whole dry red chillies, cloves, cardamom and ½ cup of water in a deep non-stick pan, mix well and cook over medium heat for 5 minutes or until boiling. Evaporate, stirring occasionally. Allow the mixture to cool completely and mix in a blender until smooth with 1 tablespoon of water. Keep aside. Heat the oil in a deep non-stick wok and add the prepared dough and turmeric and fry over medium heat for 1 minute. Add cabbage, green peas and salt, mix well and cook over medium heat for 5 to 6 minutes, stirring occasionally. Serve hot. 85

86 week 6 Rajma Rice PREP TIME: 8 HOURS; COOKING TIME: 20 MINS.; SERVES 8 1 cup rajma (kidney beans), soaked overnight and drained 1 tablespoon coconut oil 1 teaspoon cumin seeds 1 teaspoon asafoetida 2 cups sliced onions 2 teaspoon ginger-garlic paste 2 cups chopped tomatoes 1 teaspoon turmeric 1 teaspoon Garam masala 1 teaspoon chilli or as per taste 4 teaspoons coriander seeds salt to taste 1 tablespoon finely chopped coriander Drain kidney beans and wash in fresh water and put into a pressure cooker. Add 5 cups of water and salt and cook under pressure till 4-5 whistles are given out. Drain and reserve the cooking liquor. Heat oil in a non-stick pan. Add cumin seed and asafoetida and saute from medium flame for few second then add onions and sauté till light brown. Add ginger-garlic paste and sauté for 2 minutes. Add coriander and red chilli and mix well. Add tomato puree and mix again. Sauté for 3-4 minutes. Add kidney beans and mix well. Add 1 cup cooking liquor and salt and stir to mix. Mash the beans a bit and stir again. Add garam masala and mix and cook for 5-7 minutes. Garnish with coriander leaves and serve hot. 86

87 week 6 Vegetable Korma PREP TIME: 10 MINS; COOKING TIME: 30 MINS.; SERVES 8 2 Green capsicum, cut into cubes 1 Cauliflower 1 cup French beans 2 Carrots 1 potato 4 Onions 4 Tomatoes 1/2 cup Fresh coriander leaves chopped 1 tablespoon Garam masala Salt to taste 1 teaspoon coconut oil + + For Paste 1 cup fresh Coconut 4 Garlic clove 1/ 2 inch Ginger 4 Green chillies 4 Whole dry red chillies 2 teaspoons Coriander seeds 1 teaspoon Cumin seeds 2 tablespoons Poppy seeds Wash all vegetables, peel and cut into equal cubes. Peel and cut the onion. Wash tomatoes and puree it. Heat 1/2 teaspoon coconut oil and fry the paste ingredients until golden brown, chilled and grind to a paste with little water Wash and cut the coriander leaves. Cook the potatoes, cauliflower and carrots half in salted water. Drain and keep aside. Heat the oil and add the onion and fry until golden brown. add masala paste. Saute until the oil separates. Add the vegetables and stir. Purée the tomato puree and let it boil. Add two cups of water and simmer until the vegetables are cooked and the sauce is thick. Sprinkle garam masala, mix well and serve hot. 87

88 week 6 Tofu Corn Mix Curry PREP TIME: 10 MINS; COOKING TIME: 30 MINS.; SERVES 8 1/2 cup freshly grated coconut 8 almonds 1 tablespoons roughly chopped green chillies + + Other Ingredients 2 cups tofu, cut into cubes 1 cup boiled sweet corn kernels 2 teaspoons coconut oil 1cup thinly sliced onions 1 cup finely chopped tomatoes 1/2 teaspoon turmeric 2 teaspoons chilli salt to taste 2 tablespoons tomato puree 1/2 cup fresh low fat curd Heat a broad non-stick pan, add the coconut and dry roast on a medium flame for 1 minute or till it turns light brown in colour, while stirring continuously. Add the almond and dry roast on a slow flame for another minute, while stirring continuously. Keep aside to cool slightly. Add the green chillies and blend in a mixer till smooth, using a little water. Keep aside. Heat 1 teaspoon of oil in a pan, add the tofu and sauté on a medium flame till they turn light brown in color. Remove and keep aside. Heat the remaining coconut oil in the same pan, add the onions and sauté on a medium flame till they turn golden brown. Remove and keep aside to cool. Blend in a mixer till smooth to a smooth paste using a little water. Keep aside. Combine the onion paste and coconut paste in a wok and sauté on a medium flame for a minute. Add turmeric, chilli, salt and 1/2 cup of water, mix well and cook on a medium flame for 2 minutes, while stirring occasionally. Add the tomato purée and curd, mix well and cook on a medium flame for 1 to 2 minutes, while stirring once in between. Add the sweet corn kernels and capsicum and sautéed tofu, mix gently and cook on a medium flame for another 5 minutes, while stirring occasionally. Serve hot garnished with a coriander spring. 88

89 week 6 Egg Curry PREP TIME: 5 MINS; COOKING TIME: 20 MINS.; SERVES 8 4 tablespoons coconut oil 2 small Onion diced 4 cloves garlic roughly chopped 2 chili roughly chopped 2 teaspoons turmeric 2 teaspoons Garam Masala 1 teaspoons Ginger ground 1 teaspoons coriander 1 teaspoon Cumin 1/2 cup Tomato Puree 1 teaspoon Pepper 2 teaspoon Salt 28 ounces Coconut Cream 4 cups green beans trimmed and cut 8 eggs boiled and peeled 2 tablespoon Cilantro Place a saucepan over medium heat. Add 2 tablespoons of the coconut to the saucepan. Add the onion, garlic and chilli and sauté until the onion begins to look translucent. Turn the heat down to low and add the turmeric, garam masala, ginger, coriander and cumin. Gently cook until fragrant, around 5 minutes. Add the tomato puree, salt and pepper and cook for another 2 minutes. Add the coconut cream and bring the curry up to a simmer. Simmer for 10 minutes. While the curry sauce is simmering place the remaining 2 tablespoons of coconut into a frying pan over medium heat. Add the boiled eggs and gently fry until the outside are brown and crisp Add the crispy boiled eggs to the curry sauce along with the green beans and simmer for 5-8 minutes. Serve the curry over Low Carb Cauliflower Rice, garnished with the chopped cilantro 89

90 week 6 Garlic Bottle Gourd Curry PREP TIME: 5 MINS; COOKING TIME: 20 MINS.; SERVES 8 2 medium Bottle gourd peeled, seeded cut into ½ inch cubes 4 tomatoes chopped 1 tablespoon coconut oil 1 medium onion chopped 4 cloves garlic 1 teaspoon Cumin seeds 1/2 teaspoon Turmeric 2 Green chilli Salt to taste Heat the oil in a non-stick pan, add the cumin seeds and sauté until golden brown. Add garlic and fry until garlic is golden brown. then add onion saute it Add the Bottle gourd and mix well. Add turmeric, green chilli and salt and mix well. Cover and cook for 4-5 minutes. Add the tomatoes and mix well. Place in a serving bowl, garnish with the remaining mint leaves and serve hot. 90

91 week 6 Coconut Fish Curry PREP TIME: 10 MINS; COOKING TIME: 15 MINS.; SERVES 8 12 pieces Pomfret fish 2 cup Scraped coconut 2 Onion 1 inch Ginger 6 Garlic cloves 1 tablespoon Coconut oil 8 Black peppercorns 6 Dried red chillies Salt to taste 1/2 teaspoon Turmeric 1 teaspoon Red chilli 2 tablespoons Tamarind pulp 1/2 Mustard seeds 4 Curry leaves Chop onion, ginger and garlic. Heat coconut oil in a nonstick skillet, add onion, ginger and garlic and lightly sauté. Add the black peppercorns red chilli and the coconut. saute easily. Set aside to cool. Heat 2 cups of water in another nonstick pan. Add salt, turmeric, red chili, tamarind pulp and mix. Simmer over low heat. Grind sauteed ingredients with a little water until a thin dough is formed. Add the fish pieces with spices to the water and cook. Put the ground paste and cook until the fish is done. Remove the fish pieces and place them in a container. Filter the sauce by pressing the masala to extract the maximum flavor. Put the sauce over the fish pieces. Heat the remaining oil in a non-stick pan. Add mustard seeds, remaining red peppers and curry leaves. When seeds for this character sprinkle on the fish and serve hot with steamed rice. 91

92 week 6 Tofu Masala PREP TIME: 10 MINS; COOKING TIME: 20 MINS.; SERVES 8 4 medium onion, chopped 8 medium tomatoes, chopped 7-8 cloves garlic 2 inch ginger, peeled and grated or cut 5-6 cashews almonds 2 teaspoon garam masala 2 teaspoon red chill 2-3 tbsp tomato sauce or puree 3/4 cup almond milk 1 teaspoon honey ( as per tartness of tomatoes) 1 teaspoon butter Salt to taste 1 teaspoon Oil Take onion, tomatoes, cashews, almonds, garlic and ginger in a wok. Add 1-1 1/2 cup water in it and let it boil, then lower the flame and let it simmer for minutes. So that all the veggies and nuts get nicely cooked and tender. Let it cool a little. Now transfer it in a blender and make nice smooth paste. Strain the paste for more smooth gravy. Now heat some oil in a wok and add red chilli, saute for few seconds and add prepared paste. Let it cook for 7-8 minutes. Now add tomato sauce and cook for further 2 mins.. Now add milk slowly and stirring constantly to avoid cuddling. Let it cook for further 4-5 minutes. Add tofu cubes and salt,simmer for 2-3 minutes. Now add honey, garam masala,. Finally add butter and Mix well, switch off the flame. 92

93 week 6 Fish Curry PREP TIME: 10 MINS; COOKING TIME: 30 MINS.; SERVES Gram White fish (cut into cubes) 2 Medium Onion 2 Medium Tomato 6-8 Garlic cloves 2 Fresh green chillies (deseeded), sliced 1 tablespoon coconut Oil 1 Cup Fresh coconut paste 1/2 teaspoon Red chilli paste 2 teaspoons Coriander 1 teaspoon Turmeric 1 teaspoon Salt or according to taste 2 Whole dry red chillies 1 teaspoon mustard seeds 8-10 Curry leaves 1 Cup Tamarind pulp 1 Cup Water Make a paste of onions, tomatoes, garlic and green chillies. Keep aside Heat 1/2 tablespoon of coconut oil in a wok Add the coconut paste and cook until the golden brown Add the dried spices and cook with stirring for about 3 minutes. Remove from heat and set aside. Heat the remaining coconut oil in another pot. Fry the whole red chili peppers, curry leaves and mustard seeds until the seeds begin to sizzle. Add onion paste and sauté until golden brown Add cooked coconut paste, tamarind pulp and a cup of water. Stir well and let cook. Add the fish pieces and simmer for about 10 minutes. Serve hot with hot rice. 93

94 WEEK 7 Indian Meal Plan & Recipes

95 Week 7 Indian Meal Plan Swap Vege for Vege Breakfast Snacks Lunch Snacks Tea Drinks & Supplements Monday Organic gluten free oats / handful blueberries Carrot sticks and hummus Cabbage Masala Handful of mixed nuts Spinach Tofu Curry 2-3 litres of bottled water Green and Herbal teas Tuesday Power shake Handful of blueberries and almonds Extra portion from last night s tea (no rice) Carrots and hummus Chicken Curry (low crab) 2-3 litres of bottled water Green and Herbal teas Wednesday Banana omelette Handful of nuts Low crab -butter chicken Fruit salad: mango, melon and strawberries Cauliflower in Creamy Tomato Sauce 2-3 litres of bottled water Green and Herbal teas Thursday Power shake Boiled egg Extra portion from last night s tea Apple and hummus Spicy Yellow Moong Dal (split yellow gram curry) 2-3 litres of bottled water Green and Herbal teas Friday Organic gluten free oats / handful blueberries Carrot sticks and hummus Extra portion from last night s tea Handful of mixed nuts Smoky Eggplant Curry 2-3 litres of bottled water Green and Herbal teas Saturday Banana omelette Handful of blueberries and walnuts Extra portion from last night s tea Celery and hummus FLEXIBLE MEAL OF CHOICE Keep healthy as possible 2-3 litres of bottled water Green and Herbal teas Sunday Power shake Boiled egg French Beans Curry (save extra for tomorrow) Carrots and hummus Fish Curry 2-3 litres of bottled water Green and Herbal teas

96 Week 7 Recipes Power Shake Banana Omelette Cabbage Masala Low crab - butter chicken French Beans Curry Spinach Tofu Curry Chicken Curry (low crab) Cauliflower in Creamy Tomato Sauce Spicy Yellow Moong Dal (Split Yellow Gram Curry) Smoky Eggplant Curry Fish Curry

97 week 7 Power Shake SERVES 1 500ml Almond Milk (unsweetened) Half an Avocado Handful of Walnuts Half a Banana 30g Protein Powder 1 tsp Ground Nutmeg 1 tsp Ginger Powder 2 tsp Chia Seeds 1. Blend together until smooth. 2. Enjoy! 97

98 week 7 Banana Omelette SERVES 1 1 chopped banana 3 whole eggs cinnamon to taste 1 tbsp. coconut oil Heat the oil in pan on a medium heat then add the chopped banana. Heat until they soften While the banana is warming, beat the 3 eggs in a bowl Pour the eggs over the banana When the omelette is almost cooked sprinkle the cinnamon over the top 98

99 week 7 Cabbage Masala PREP TIME: 10 MINS; COOKING TIME: 15 MINS.; SERVES 8 8 cups cabbage cubes 2 cup sliced onions 12 mm (1 ) piece of ginger 8 whole dry red chillies, broken into pieces 2 cloves 1 cardamom 2 teaspoon coconut oil 1/2 teaspoon turmeric 1 cup boiled green peas Salt to taste Mix the onions, ginger, whole dry red chillies, cloves, cardamom and ½ cup of water in a deep non-stick pan, mix well and cook over medium heat for 5 minutes or until boiling. Evaporate, stirring occasionally. Allow the mixture to cool completely and mix in a blender until smooth with 1 tablespoon of water. Keep aside. Heat the oil in a deep non-stick wok and add the prepared dough and turmeric and fry over medium heat for 1 minute. Add cabbage, green peas and salt, mix well and cook over medium heat for 5 to 6 minutes, stirring occasionally. Serve hot. 99

100 week 7 Low Crab Buttered Chicken PREP TIME: 10 MINS; COOKING TIME: 20 MINS.; SERVES 8 2¼ lbs boneless chicken thighs 1 cup heavy whipping cream 2 tomatoes 2 onions 2 tablespoons fresh ginger paste 4 garlic cloves 1 teaspoon turmeric 2 tablespoons tomato paste 2tablespoons garam masala seasoning 2 teaspoons ground coriander 2 teaspoons chili 2 teaspoons salt 4 oz. butter In a food processor add cream, tomatoes, onions, ginger, peeled and chopped garlic, tomato paste and spices. Mix until smooth. Marinate the chicken in the mixture for at least 20 minutes, preferably longer, in the refrigerator. Put a large pan on medium heat and add one-third of the butter. Add the chicken to the pan and fry for few minutes. Pour the remainder of the marinade over the chicken and add the remaining butter. Cook over medium heat for 15 minutes or until the chicken is fully cooked. Salt to taste. Garnish with fresh coriander and drizzle with a dash of cream. 100

101 week 7 French Beans Curry PREP TIME: 10 MINS; COOKING TIME: 15 MINS.; SERVES 8 1 cup French beans stringed and chopped 1/2 cup Split green gram skinless, soaked 2 tablespoons coconut oil 1/2 teaspoon cumin seeds pinch of Asafoetida 4 Green chillies finely chopped 1/2 teaspoon Turmeric Salt to taste 4 Garlic cloves grated 1 teaspoon Coriander Fresh coriander leaves finely chopped Heat the oil in a non-stick pan, add the cumin seeds and sizzle. Add asafetida and green beans and fry for 1 minute. Drain and add Split green gram skinless and green beans and mix well. Add the turmeric and salt and mix well. Reduce heat, cover and cook until Dal and French beans are almost done. Add garlic, coriander and mix well. Sprinkle some water and mix well. Cover and cook for 2 minutes. Garnish with coriander leaves and serve hot. 101

102 week 7 Spinach Tofu Curry PREP TIME: 10 MINS; COOKING TIME: 20 MINS.; SERVES 8 2 cups tofu, cubed 8 cups green spinach 2 green chilli 2 onion, chopped 2 teaspoons minced garlic 1 teaspoon minced ginger 2 teaspoon red chilli 2 teaspoon coriander 1 teaspoon cumin seed 1/2 teaspoon turmeric 2 teaspoons garam masala 2 teaspoon coconut oil Remove the stems and wash spinach thoroughly in running water. Blanch in salted boiling water for two minutes. Refresh in chilled water. Squeeze out excess water. Grind into a fine paste along with green chillies. Cut the tofu into one inch by one inch by half inch pieces. Heat oil in a pan. Add cumin seeds. When they begin to change color, add garlic and ginger sauté for half a minute. Add onion and saute for 2 min then add turmeric, coriander and chilli, When mixer leave oil. Add the spinach puree and stir. Check seasoning. Add water if required. When the gravy comes to a boil, add the tofu and mix well. 102

103 week 7 Chicken Curry (low carb) PREP TIME: 10 MINS; COOKING TIME: 20 MINS.; SERVES 8 2 pounds chicken 2 tomatoes diced 4 onion 2 tablespoons coconut oil 1 tablespoon chicken masala 1 teaspoon ground ginger 1 teaspoon garlic paste 1 teaspoon turmeric 2 teaspoons coriander salt to taste 1 teaspoon chilli 1 inch cinnamon 1 cardamom 2 cloves Heat coconut oil in a thick-bottomed pan. Add cinnamon, cloves and green cardamom and sauté for half a minute. Add onions and sauté till golden brown. Add grounded ginger and garlic paste and continue to sauté for two to three minutes, stirring continuously. Add turmeric, coriander and red chilli. Mix well. Add pureed tomato and stir. Cook till oil separates from the masala. Add the chicken pieces and salt. Sauté on high heat for five minutes. Add two cups water, bring to a boil, cover and cook till the chicken is fully done. Sprinkle chicken masala and garnish with coriander leaves and serve hot. 103

104 week 7 Cauliflower in Creamy Tomato Sauce PREP TIME: 10 MINS; COOKING TIME: 20 MINS.; SERVES 8 1 head cauliflower 4 medium onion 4 green chilli 6 teaspoon coconut oil 2 teaspoon cumin seeds 4 cups tomato puree 2 piece ginger 4 cloves garlic 1/2 teaspoon turmeric 10 leaves curry leaves 2 cups water 6 pinches salt 1 teaspoon red chilli 1 teaspoon garam masala Grind onion, ginger, 1/2 green chilli and garlic to a fine paste. Heat oil in a large pan and add curry leaves stir few min then add the onions paste, Stir well. Saute for 5 to 8 minutes or until golden. Once it is done, add the turmeric and cumin seed. Stir-fry for 2 minutes. Now add tomato puree, water and salt, Bring to a boil. Add the chopped cauliflower and reduce flame to low. Simmer for 10 minutes and once the cauliflower is cooked and tender, remove from flame. Garnish with coriander leaves and serve hot with cooked rice. 104

105 week 7 Spicy Yellow Moong Dal (Split Yellow Gram Curry) PREP TIME: 10 MINS; COOKING TIME: 20 MINS.; SERVES 8 1 cup split yellow gram 1/2 cup chopped onions 1/2 cup chopped tomatoes 4 teaspoons finely chopped garlic 1 teaspoon ginger paste 2 green chillies, slit green chillies 1/2 teaspoon turmeric 1 teaspoon chilli salt to taste + + For Tadka 1 teaspoon coconut oil or ghee 1 teaspoon cumin seeds 1/4 teaspoon mustard seed 2 whole red chilly Asafoetida a pinch Clean, wash the yellow moong dal in enough water in a deep bowl. Drain and keep aside. Combine all the ingredients along with the yellow moong dal and 1½ cups of water in a pressure cooker, mix well and pressure cook for 2 whistles. Allow the steam to escape before opening the lid and whisk well. Add ¼ cup of water, mix well and bring to boil. Heat ghee in a pan. Add cumin seeds, asafoetida and mustard seed and chilli. When the seeds change color add to the dal and stir Serve hot. 105

106 week 7 Smoky Eggplant Curry PREP TIME: 10 MINS; COOKING TIME: 20 MINS.; SERVES 8 2 large Eggplant 1 tablespoon mustard oil 5 Onions chopped 4 garlic cloves 3 Tomatoes chopped Salt to taste 3 Green chilli or according to taste 1 tablespoon garam masala a pinch Asafoetida 1 teaspoon cumin seed 1/2 teaspoon Fenugreek seed 2 tablespoons Fresh coriander leaves chopped Make 6 small slits in the eggplant and stuff the slits with the d garlic cloves. Roast on an open flame for 8-10 minutes, turning the eggplant every 1-2 minutes to make sure its roasted well on all sides. The skin should be blistered completely and the eggplant should become really soft. Cool, peel and mash. Heat the mustard oil in a non-stick pan Add cumin seed, fenugreek seed and asafoetida sauté for few min then add onions and saute till light golden brown. Add the tomatoes, salt and green chilli, and garam masala and sauté till the masala is cooked and the oil rises to the surface. Add the mashed eggplant and mix well. Lower the heat and cook for four to five minutes. Add the chopped coriander and mix well. Serve hot. 106

107 week 7 Fish Curry PREP TIME: 10 MINS; COOKING TIME: 30 MINS.; SERVES Gram White fish (cut into cubes) 2 Medium Onion 2 Medium Tomato 6-8 Garlic cloves 2 Fresh green chillies (deseeded), sliced 1 tablespoon coconut Oil 1 Cup Fresh coconut paste 1/2 teaspoon Red chilli paste 2 teaspoons Coriander 1 teaspoon Turmeric 1 teaspoon Salt or according to taste 2 Whole dry red chillies 1 teaspoon mustard seeds 8-10 Curry leaves 1 Cup Tamarind pulp 1 Cup Water Make a paste of onions, tomatoes, garlic and green chillies. Keep aside Heat 1/2 tablespoon of coconut oil in a wok Add the coconut paste and cook until the golden brown Add the dried spices and cook with stirring for about 3 minutes. Remove from heat and set aside. Heat the remaining coconut oil in another pot. Fry the whole red chili peppers, curry leaves and mustard seeds until the seeds begin to sizzle. Add onion paste and sauté until golden brown Add cooked coconut paste, tamarind pulp and a cup of water. Stir well and let cook. Add the fish pieces and simmer for about 10 minutes. Serve hot with hot rice. 107

108 WEEK 8 Indian Meal Plan & Recipes

109 Week 8 Indian Meal Plan Swap Vege for Vege Breakfast Snacks Lunch Snacks Tea Drinks & Supplements Monday Organic gluten free oats / handful blueberries Carrot sticks and hummus French Beans Curry Handful of mixed nuts Coriander Chicken Curry 2-3 litres of bottled water Green and Herbal teas Tuesday Power shake Handful of blueberries and almonds Extra portion from last night s tea Carrots and hummus Black Bean Masala 2-3 litres of bottled water Green and Herbal teas Wednesday Quinoa with blueberries Handful of nuts Goan Fish Curry Fruit salad: mango, melon and strawberries Tomato Chicken Recipe 2-3 litres of bottled water Green and Herbal teas Thursday Power shake Boiled egg Extra portion from last night s tea Apple and hummus Spinach And Fenugreek Chicken Curry 2-3 litres of bottled water Green and Herbal teas Friday ½ cup cooked Quinoa with blueberries Carrot sticks and hummus Extra portion from last night s tea Handful of mixed nuts Smoky Eggplant Curry 2-3 litres of bottled water Green and Herbal teas Saturday Stir Fry vegetables & Nuts/Seeds Handful of blueberries and walnuts Extra portion from last night s tea Celery and hummus FLEXIBLE MEAL OF CHOICE Keep healthy as possible 2-3 litres of bottled water Green and Herbal teas Sunday Banana/ berry omelette Boiled Egg Chickpea curry (Chole masala) Carrots and hummus Fish Curry 2-3 litres of bottled water Green and Herbal teas

110 Week 8 Recipes Power Shake Stir Fry vegetables & Nuts/Seeds Banana/berry omelette French Beans Curry Goan Fish Curry Chickpea curry (Chole Masala) Coriander Chicken Curry Black Bean Masala Tomato Chicken Recipe Spinach And Fenugreek Chicken Curry Smoky Eggplant Curry Fish Curry

111 week 8 Power Shake SERVES 1 500ml Almond Milk (unsweetened) Half an Avocado Handful of Walnuts Half a Banana 30g Protein Powder 1 tsp Ground Nutmeg 1 tsp Ginger Powder 2 tsp Chia Seeds 1. Blend together until smooth. 2. Enjoy! 111

112 week 8 Vegetable Stir-fry SERVES 2 1 red bell pepper - sliced 1 2 red onion - diced 1 cup sliced mushrooms 1 cup broccoli 2 garlic cloves - crushed 1 cup vegetable stock 1 tbsp. sesame oil 1 tbsp. coconut oil ½ cup of raw cashews, chopped Pinch of salt and pepper to taste 1 tbsp. sesame seeds 1/2 cup chicken or vegetable stock 1 tbsp. soy sauce 1 tbsp. minced fresh ginger Mix the stock, soy sauce, and sesame oil together in a small bowl, set aside Heat 1 tbsp. of coconut oil in a large, covered sauté pan on medium high heat. Add the onions and sauté for about 3 minutes. Clear a space in the middle of the onions and add the ginger and garlic. Add a little more oil to the ginger and garlic (about a teaspoon) and sauté for half a minute, stirring just the garlic and ginger, until fragrant. Then add the rest of the vegetables in and stir Add the vegetable stock mixture to the pan. Bring to a simmer, reduce the heat and cover Cook for 5 8 mins, until vegetables are still firm, but can be pierced with a fork. Stir in the cashews. Remove from heat. And serve 112

113 week 8 Banana Omelette SERVES 1 1 chopped banana 3 whole eggs cinnamon to taste 1 tbsp. coconut oil Heat the oil in pan on a medium heat then add the chopped banana. Heat until they soften While the banana is warming, beat the 3 eggs in a bowl Pour the eggs over the banana When the omelette is almost cooked sprinkle the cinnamon over the top 113

114 week 8 French Beans Curry PREP TIME: 10 MINS; COOKING TIME: 15 MINS.; SERVES 8 1 cup French beans stringed and chopped 1/2 cup Split green gram skinless, soaked 2 tablespoons coconut oil 1/2 teaspoon cumin seeds pinch of Asafoetida 4 Green chillies finely chopped 1/2 teaspoon Turmeric Salt to taste 4 Garlic cloves grated 1 teaspoon Coriander Fresh coriander leaves finely chopped Heat the oil in a non-stick pan, add the cumin seeds and sizzle. Add asafetida and green beans and fry for 1 minute. Drain and add Split green gram skinless and green beans and mix well. Add the turmeric and salt and mix well. Reduce heat, cover and cook until Dal and French beans are almost done. Add garlic, coriander and mix well. Sprinkle some water and mix well. Cover and cook for 2 minutes. Garnish with coriander leaves and serve hot. 114

115 week 8 Goan Fish Curry PREP TIME: 10 MINS; COOKING TIME: 30 MINS.; SERVES 8 2 Lemon (quartered) 4 Medium white Fish A pinch of Salt + + Masala (Spices) 1 teaspoon Cumin seeds 1 teaspoon Turmeric 8 flakes Garlic 16 Kashmiri red chillies 2 tablespoon Coriander seeds 2 Coconut, grated 1 1/2 inch tamarind (soaked in water) 1 Cup Water 2 Onions, sliced 4 Green chillies (sliced), sliced Marinate the fish in salt and lemon juice (half a lime) for 10 minutes. At the same time grind all the masala (Spices) together. Add a little water to adjust the consistency. Add the onions and the green chilli to the masala. Put this mixture in a saucepan and place over the flame. Hold the masala over the flame for about 10 minutes and continue stirring to prevent it from burning. Once done, add the marinated fish to this masala. Add some water to adjust the consistency of the curry. Cook until boiling. It tastes better with rice. 115

116 week 8 Chickpea Curry (Chole Masala) PREP TIME: 10 MINS; COOKING TIME: 25 MINS.; SERVES 8 4 cups canned chickpeas. Rinse if using canned. 1 medium onion, finely diced 2 medium tomatoes, finely diced 1 sprig curry leaves, optional 1 teaspoon coconut oil 1/2 tsp cumin seeds 1 cup coconut milk 1 tablespoon garlic 1 teaspoon ginger 1 teaspoon red chilli 1/2 teaspoon turmeric 1/4 cup of coriander leaves, chopped Salt to taste + + For Masala Powder 1 teaspoon cumin seeds 1 tablespoon coriander seeds 1 teaspoon fennel seeds 1/2 teaspoon Fenugreek seeds 2 pods green cardamom 1/2- inch stick cinnamon Prepare a with all the ingredients of spice mix, in a spice blender. Set a side. Heat the coconut oil in a saucepan. Add the cumin. When sizzling, add onions, and curry leaves, Add, ginger and garlic. Sprinkle with salt and fry over medium heat, add one or two teaspoons of water when ginger and garlic begin to stick. When the onions are translucent, add the tomatoes, red chilli, turmeric and the spice mixture. Cook over medium heat with frequent stirring until the tomatoes darken and most of the liquid has evaporated. Add chickpeas and salt and mix well to mix. Add 2 cups of water. Cook the chickpea curry, lower the heat and simmer for another 10 minutes. Add the coconut milk and let it warm. Add salt Garnish with coriander leaves and serve hot with rice. 116

117 week 8 Coriander Chicken Curry PREP TIME: 1 HOUR; COOKING TIME: 20 MINS.; SERVES 8 1 big bunch, sprigs coriander leaves 5 green chilli 8 cloves garlic 2 inch piece ginger ½ teaspoon turmeric 1 teaspoon salt 2lbs chicken with bone, cut into small pieces + + Other Ingredients 2 teaspoon oil 3 red onions, chopped fine 1 cup thick coconut milk + + Spice Paste 2 teaspoon poppy seeds 2 cardamom 2 cloves Take a blender and add all the ingredients coriander leaves, green chilli, ginger, garlic, Add 1 cup of water and grind a thin paste. Add to chicken pieces and stir well. Set aside. Heat the oil in a pan and add the onions. Fry for a few minutes until the onions are tender. Add the chicken mixture to the pan. Cook the mixture over medium heat. Turn off the flame. Dry the poppy seeds, cloves and cardamom until they smell. Grind the spice mixture with 1/2 cup of water until you have a thin dough. Add the spice paste to the cooked chicken sauce. Add a cup of coconut milk. Put the mixture on a low heat. Do not leave the mixture to cook for a long time. Turn off the flame. Serve with rice or chapati. 117

118 week 8 Black Bean Masala PREP TIME: 10 MINS; COOKING TIME: 20 MINS.; SERVES 8 1-1/2 cups black beans, soaked overnight and drained salt to taste 1 tablespoon coconut oil 1 teaspoon cumin seeds 1 teaspoon garlic chopped 1 teaspoon finely chopped ginger 1/2 teaspoon finely chopped green chilli 1 cup finely chopped onions 2 cups chopped tomatoes 1 teaspoon chilli 1/2 teaspoon turmeric 2 teaspoons coriander-cumin seeds 1/4 cup finely chopped coriander Mix the black beans, salt and 2 cups of water in a pressure cooker and cook for 10 mins or black bean become soft. Let the steam escape before opening the lid. keep it aside. Heat the coconut oil in a deep wok and add the cumin. When the seeds break, add garlic, ginger and green chilli and saute for 30 seconds over medium heat. Add the onions and fry for 1 minute over medium heat. Add tomatoes, salt, chilli, turmeric, coriander and cumin and 2 tablespoons of water, mix well and cook over medium heat for 2 minutes, stirring occasionally, over time. Add the boiled beans (including water), mix well and cook over medium heat for 2 to 3 minutes, stirring occasionally. Add fresh coriander, mix well and cook over medium heat for another 2 minutes with occasional stirring. Garnish with a sprig of coriander. 118

119 week 8 Tomato Chicken Recipe PREP TIME: 10 MINS; COOKING TIME: 20 MINS.; SERVES 8 3 lbs chicken, cut into pieces 5 cups tomato chopped 2 tablespoon coconut oil 1/2 cup onion paste 2 teaspoon ginger paste 2 teaspoon garlic paste 1/2 teaspoon turmeric 1 teaspoon red chilli 1 teaspoon chopped green chilli Salt to taste First cook the chopped tomato with a little oil and water for about 2 hours over medium heat and set aside. In another pan, heat the coconut oil, add the onions and stir for a while. Add chicken, ginger paste and garlic paste. Cook for 15 to 20 minutes, stirring constantly. Pour the tomato paste and mix. Then add turmeric, red chilli, chopped green chilli and salt. Stir, cover and cook for about minutes. Garnish with coriander leaves and serve. 119

120 week 8 Spinach And Fenugreek Chicken Curry PREP TIME: 10 MINS; COOKING TIME: 30 MINS.; SERVES 8 4 cups Spinach Leaves finely chopped 2 lbs Chicken cut into pieces 2 tablespoons Coconut Oil 2 teaspoons Cumin seeds 1 inch piece Ginger chopped Salt to taste 1/4 teaspoon Turmeric 4 medium Onions cubed 1 small Bottle gourd cut into small cubes 5 Green chilli finely chopped 1 cup Fresh fenugreek leaves finely chopped 2 medium Tomatoes roughly chopped 1 teaspoon Red chilli 1 teaspoon Garam masala Heat the oil in a deep pan. Add cumin, ginger and mix them. Add a cup of water, salt and turmeric and mix. Cover and cook for two minutes. Add onions, Bottle gourd and green chilli. Mix and add the fenugreek leaves and spinach leaves and mix well. Cook for two or three minutes. Add the tomatoes and mix. Cover and cook until the vegetables are cooked and tender. In the meantime, add the salt, red chili and garam masala to the chicken and let it marinate for ten to fifteen minutes. Once the vegetables are cooked, mash with a hand blender. Add the chicken and mix. Cover and cook until the chicken is done. Serve hot. 120

121 week 8 Smoky Eggplant Curry PREP TIME: 10 MINS; COOKING TIME: 20 MINS.; SERVES 8 2 large Eggplant 1 tablespoon mustard oil 5 Onions chopped 4 garlic cloves 3 Tomatoes chopped Salt to taste 3 Green chilli or according to taste 1 tablespoon garam masala a pinch Asafoetida 1 teaspoon cumin seed 1/2 teaspoon Fenugreek seed 2 tablespoons Fresh coriander leaves chopped Make 6 small slits in the eggplant and stuff the slits with the d garlic cloves. Roast on an open flame for 8-10 minutes, turning the eggplant every 1-2 minutes to make sure its roasted well on all sides. The skin should be blistered completely and the eggplant should become really soft. Cool, peel and mash. Heat the mustard oil in a non-stick pan Add cumin seed, fenugreek seed and asafoetida sauté for few min then add onions and saute till light golden brown. Add the tomatoes, salt and green chilli, and garam masala and sauté till the masala is cooked and the oil rises to the surface. Add the mashed eggplant and mix well. Lower the heat and cook for four to five minutes. Add the chopped coriander and mix well. Serve hot. 121

122 week 8 Fish Curry PREP TIME: 10 MINS; COOKING TIME: 30 MINS.; SERVES Gram White fish (cut into cubes) 2 Medium Onion 2 Medium Tomato 6-8 Garlic cloves 2 Fresh green chillies (deseeded), sliced 1 tablespoon coconut Oil 1 Cup Fresh coconut paste 1/2 teaspoon Red chilli paste 2 teaspoons Coriander 1 teaspoon Turmeric 1 teaspoon Salt or according to taste 2 Whole dry red chillies 1 teaspoon mustard seeds 8-10 Curry leaves 1 Cup Tamarind pulp 1 Cup Water Make a paste of onions, tomatoes, garlic and green chillies. Keep aside Heat 1/2 tablespoon of coconut oil in a wok Add the coconut paste and cook until the golden brown Add the dried spices and cook with stirring for about 3 minutes. Remove from heat and set aside. Heat the remaining coconut oil in another pot. Fry the whole red chili peppers, curry leaves and mustard seeds until the seeds begin to sizzle. Add onion paste and sauté until golden brown Add cooked coconut paste, tamarind pulp and a cup of water. Stir well and let cook. Add the fish pieces and simmer for about 10 minutes. Serve hot with hot rice. 122

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