Fuel your body with the right food !!

  (The 24 hour Diet Regime) 

 

BREAKFAST


OATMEAL WITH BERRIES 










Prep time: 2 mins

Cook time: 3 mins

Total time: 5 mins

Course: Breakfast 

Cuisine: American 


OATS

Ingredients for oats

Measure

Oats

 ¾  cup

Water

 ½ cup

Cinnamon 

 ½ tsp

Brown sugar

1 tsp

Milk

 ¾ cup

TOPPINGS

Ingredients for Toppings

Measure

Chia seeds

 2 tbsp

Flex seeds

 1 tbsp

Walnuts

4 – 8 

Cashews 

2 - 3

Blackberry 

4 tbsp

Banana

 ½ 

Strawberry

4 - 5

 

RECIPE:

  1. Boil water in a pot.
  2. Now add oats, cinnamon, brown sugar and milk. Boil for 3 mins and keep it stirring.
  3. Serve hot and decorate it with all the toppings given above.

 

MID MORNING

 

FRUIT SALSA POUR MIX










FRUIT SALSA

Ingredients for Fruit Salsa

Measure

Avocado

2 (Sliced)

Cranberry

8 -10 

Orange

2 (Peeled and sectioned)

Mango

2 (Sliced)

Papaya

½ (Cut into cubes) 

Cherry

7-8 (Sliced)

Pomegranate 

1 

Guava

1 (Sliced)

Bananas 

2 (Thinly sliced)

Beetroot 

1 (Half boiled, peeled and cooled) 

 

POUR MIX

Ingredients for Pour Mix

Measure

Fresh Orange juice

¾ cup

Lemon juice

2/3 cup

Brown Sugar  

½ cup

TOPPINGS

Ingredients for Toppings

Measure

Avocado Oil

2 tbsp

Chia seeds 

2-3 tbsp

Flex seeds  

2-3 tbsp

Kiwi 

1 (sliced)

Lime 

1 (Cut in half)

Pomegranate

2 tbsp

Cherry

6 -7 

Blackberry 

7 - 8

RECIPE:

FOR POUR MIX: 

  1. Add all the ingredients of the sauce and boil for 1 min. Remove and let it cool.

FOR DECOR:

  1. Arrange the fruits in a glass bowl.
  2. Pour sauce over it.

FOR TOPPINGS:

  1. Decorate with cut lime, pomegranate,  cherries, blackberries, kiwi.
  2. Garnish it with chopped mint leaves and sprinkle Avocado spray on it. 

  

LUNCH

 

LENTILS WITH CHAPATI AND SALAD





 







LENTILS

Ingredients for Lentils

Measure

Moong Dal (Split)

250 gm

Water

2 cups

Onion (Large)

2 

Tomato

3 

Ginger (Grated)

½ tbsp

Garlic (Grated)

½ tbsp

Cooking Oil

½ tbsp

Salt

1 tbsp

Coriander (Chopped)

2 tbsp

  


RECIPE FOR LENTILS:

  1. Add the water and lentils in a pressure cooker, cover with lid and cook it till 1 whistle.
  2. Remove it from heat & keep aside.
  3. Now add oil in a pan, add onions, tomatoes, garlic, ginger and salt. Stir it for 5 mins
  4. Add it to the lentils and cook for another 10 mins.
  5. Remove it from heat and garnish it with coriander.
  6. Serve hot. 


MIXED FLOUR CHAPATI







Ingredients for Mixed flour Chapati

Measure

Bajra Flour

1 bowl

Soybean Flour 

1 bowl

Whole wheat flour

¼ bowl

Water

As required 

Olive oil 

1 tbsp

RECIPE FOR CHAPATI:

  1. Take a large size bowl, put all flours in it.
  2. Knead in warm water for 5 mins. 
  3. Add olive oil.
  4. Cook and serve hot with lentils and salad.


MID EVENING

HEALTHY CELEBRITY STEW




 








Course: Stew

Cuisine: American 

Prep time: 12 mins

Cook time: 8 mins

Total time: 20 mins


FOR STEW

Ingredients for stew

Measure

Zucchini (Chopped)

½ cup 

Cabbage (Chopped)

1 / 2 cup

Bell Pepper (Chopped)

½ cup

Green Beans (Chopped) 

1 cup

Cauliflower (Chopped) 

1 ½ cup

Carrots (Chopped)

2 

Green onions (Chopped)

1 / 2 cup

Spinach (Chopped)

½ cup 

Ginger (Grated)

½ tbsp

Water

 4 cup

Lemon juice

 1 tbsp

Salt/ Pepper

To taste

Black pepper 

½ tbsp

Chili Flakes

 ½ tbsp

Basil & Coriander leaves

 8-10

RECIPE:

  1. Add all the vegetables in a pressure cooker. Cook till 1 whistle.
  2. Release the pressure and open the lid. Keep aside. 
  3. Add lemon juice, salt/ pepper, chili flakes.
  4. Garnish with basil and coriander leaves.
  5. Consume with whole vegetables along with Broth. 

 


DINNER 

SUNFLOWER BROCCOLI SALAD









Course : Salad and Starters

Cuisine: American

Prep time: 15 mins

Cook time: 5 mins

Total time: 20 mins

FOR BROCCOLI SALAD

Ingredients for Broccoli Salad

Measure 

Roasted sunflower seeds 

2 tbsp

Chia seeds

1 tbsp

Walnuts

8-10

Whole Olives ( green) seedless

8-10

Chopped Olives 

1 tbsp

Apple Cider vinegar 

2 tbsp

Extra Virgin Olive Oil 

2 tbsp

Broccoli ( steamed)

(Cut into medium sized florets)

½ kg

Mustard seeds

(Rai) (small)

½ tbsp

FOR BROCCOLI SALAD  DRESSING

Ingredients for dressing

Measure 

Apple Cider vinegar 

½  tbsp

Extra Virgin Olive Oil 

½ tbsp

Greek Yoghurt 

¾ cups

Mustard powder

¼ tbsp

Mustard paste

1 tbsp

Salt/ Pepper 

To taste 

Chia seeds 

½ tbsp

Mint leaves 

½ tbsp

RECIPE (BROCCOLI MIX) 

  1. Roast sunflower seeds for 10 -12 mins. Keep aside. 
  2. Steam Broccoli for 5 - 7 mins. Keep aside.
  3. Put  ½  tbsp of Olive oil in a pan and add mustard seeds till they become slightly brown. 
  4. Remove and add to steam broccoli. Put the Broccoli in a bowl and keep it to cool in the refrigerator for 15 mins. 
  5. Now add olive oil, chia seeds, sunflower seeds, chopped olives, whole olives, Apple cider vinegar to the broccoli. 
  6. Decorate with olives and walnuts. 
  7. Sprinkle mustard powder on top and decorate with mint leaves.

OR

 

QUINOA BERRY BOWL




FOR QUINOA

Ingredients for Quinoa

Measure 

Quinoa

1 cup

Milk

¼ cup

FOR TOPPINGS

Ingredients for Toppings

Measure 

Strawberry 

1 – 2

Raspberry 

2 – 4

Blueberry 

4 - 8

Blackberry 

2 - 4

Flaxseed 

2 tbsp

Cinnamon 

½ teaspoon

RECIPE:

  1. In a medium sized saucepan, heat milk over medium heat. While the milk is simmering, add quinoa and stir to combine. 
  2. Bring it to a gentle boil and cover with lid, reduce the heat to low, simmer till quinoa is cooked. Once cooked, set aside. 
  3. Serve warm in a bowl and top it with all the ingredients given above.

 OR

STEAMED SALMON WITH LEMON











Prep time: 5 mins
Cook time: 20 mins
Total time: 25 mins
Cuisine: Mediterranean 

FOR STEAMED SALMON 

Ingredients for Steamed Salmon 

Measure 

Salmon

1 Kg

Water 

3 – 4 cups

Ginger (Shredded)

1 

Garlic  (Minced)

2 cloves 

Lemon (Cut in half)

1 

Olive Oil 

1 tbsp

Salt

1 tsp

Black Pepper 

1 tsp

 RECIPE FOR STEAMED SALMON:

  1. Add the water in a pot, bring to a boil with the lid on, turn down the heat to simmer and wait for 5 mins.
  2. Cut the salmon fillets into 4 equal pieces.
  3. Spray rack with non-stick spray. Place the salmon fillets on it.
  4. Place the rack in a steaming pot and let the salmon steam for 8 – 10 mins.
  5. Now put the oil into a small pan, turn the heat to medium and add ginger, garlic, pepper and salt and cook for 1 min.
  6. Pour in it steamed salmon,  serve warm and garnish it with cilantro (dhaniya) and a lemon.


NOTE: 
Eat two pods of raw garlic with your dinner.


BED TIME














Take black coffee with 2 walnuts before going to bed.

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