Meal Plan3

Nitij Vashisht
Meal Workout Mobility & Nutrition Fruits & Order My

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Vegetarian / Option Three
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Vegetarian
Option Three
Breakfast
Msf Protein Smoothie 1
10 Minutes 10 Ingredients
Ingredients:
4 x Fruit Type 1 (Refer To Fruits & Veggies Guide Under Options)
5 g Flax Seeds
5 g Chia Seeds
5 g Sunflower Seeds
5 g Pumpkin Seeds
20 g Almonds
15 g Cashewnuts
15 g Walnuts
2 scoop My Protein Impact Whey Isolate (Or Equivalent) ( or 2 scoop My Protein Soy Protein Isolate (Or Equivalent) )
200 ml Water ( or 100 ml Almond Milk (Unsweetened) )
Instructions
1 Mix all the ingredients in a mixer/grinder and blend it for 40-60 seconds to make a smoothie
2 Enjoy
Lunch
Hara Moong Dal
Ingredients:
100 g Whole Moong Dal
1 tsp Red Chilli Powder
0.2 tsp Turmeric Powder
0.2 tsp Kitchen King Masala
0.5 tsp Cumin Seeds
1 pinch Salt
1 tsp Ghee ( or 1 tsp Olive Oil )
Instructions
1 Soak the Moong in water for 30-60 minutes
2 Boil the soaked Moong in fresh water using a pressure cooker
3 Once boiled, drain the moong and set aside
4 In a pan, sautee cumin seeds/dry spices and let it crackle
5 Add all the boiled moong along with some fresh water
6 Add in the spices + salt
7 Let it cook on low to medium heat
8 Enjoy
Boiled Brown Rice

Ingredients:
100 g Brown Rice
200 ml Water
Instructions
1 Boil the brown rice
2 Enjoy
Evening Snacks
Oats Chilla
Ingredients:
60 g Rolled Oats
20 g Rawa - Semolina (Raw)
50 g Tomatoes
50 g Onion
0.2 tsp Turmeric Powder
1 pinch Salt
1 pc Green Chilli
0.5 tsp Olive Oil ( or 1 tsp Ghee )
Instructions
1 Blend oats to fine powder without adding any water (you can choose to dry roast the oats before blending them first)
2 Add the powdered oats to a bowl
3 Add rawa (semolina) to the bowl
4 Add finely chopped onions, tomatoes and green chillies
5 Add red chilli powder and turmeric powder along with salt
6 Pour some water according to the desired consistency of the batter. Mix well to break all lumps
7 Heat oil on a non-stick pan
8 Take a ladle full of the batter and pour it in the center of the pan
9 Once it starts to bubble, flip it to cook the other side
10 Take out once both sides are cooked. Repeat until the you finish the batter
11 Enjoy!
Protein Popsicles
Ingredients:
0.5 scoop My Protein Impact Whey Isolate (Or Equivalent) ( or 0.5 scoop My Protein Soy Protein Isolate (Or Equivalent) )
200 ml Water
Instructions
1 Shake the whey protein with water and place it in an ice tray / popsicle tray
2 Freeze for 4-5 hours
3 Enjoy your protein popsicles once ready!
4 OR you can add the smaller popsicle cubes in a glass of water, pour some water on top and enjoy the iced beverage
5 Alternateively, you can simply have the whey protein shaken with water
Dinner
Soya Chunks Manchurian
Ingredients:
130 g Soya Bean Chunks
30 g Cornflour ( or 30 g Besan )
100 g Onion
4 x Mixed Green Vegetables (Refer to Fruits & Veggies Guide Under Options)
10 g Ginger
4 clove Garlic
2 tsp Dark Soy Sauce
1 tsp Red Chilli Sauce
3 pinch Black Pepper Powder
4 tbsp Lemon Juice
1 tsp Olive Oil ( or 1 tsp Ghee )
Instructions
1 Soak the soya chunks and boil them untel they soften. Once boiled, drain them and squeeze out the water
2 Add corn flour, little salt, half the pepper powder, half the chilli powder and marinate the soya chunks
3 Keep aside for 15 mins.
4 Cut the vegetables length wise and gather all the required ingredients ready.
5 Heat a non stick pan with oil and first toss the marinated soya chunks until the corn flour turns transparent.
6 Heat the remaining oil and first fry ginger garlic for a minute without changing its colour. Then add onion and white part of
spring onion.
7 Add the vegetables and shallow fry them. Add both sauces, remaining pepper and red chilli powder. Add required salt.
8 Add the tossed soya chunks, mix well. Dissolve corn flour in 1/4 cup water and add it
9 Add lemon juice on top
10 Enjoy
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Nitij Vashisht

Meal Workout Mobility & Nutrition Fruits & Order My

Vegetarian / Option Three

2 Boil the soaked Moong in fresh water using a pressure cooker

3 Once boiled, drain the moong and set aside

4 In a pan, sautee cumin seeds/dry spices and let it crackle

6 Add in the spices + salt

7 Let it cook on low to medium heat

Boiled Brown Rice

2 Add the powdered oats to a bowl

3 Add rawa (semolina) to the bowl

4 Add finely chopped onions, tomatoes and green chillies

7 Heat oil on a non-stick pan

9 Once it starts to bubble, flip it to cook the other side

2 Freeze for 4-5 hours

3 Enjoy your protein popsicles once ready!

3 Keep aside for 15 mins.

9 Add lemon juice on top

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