Recipes. That Fit.
Every recipe with protein, carbs, fat per serving. Prep time and meal-prep tips included. Filter by category — from high-protein breakfast to PCOS-safe dinners to 40+ bone-health dishes.
3 eggs · onion · tomato · mirch · 1 tsp ghee. Serve with multigrain toast.
50g soaked moong dal · ginger · mirch · 1 tsp oil. Stuff with paneer for extra protein.
40g oats · 1 scoop whey · 200ml milk · banana · cinnamon. Microwave 90s.
50g besan · spinach · 1 egg · 1 tsp oil. Pan-fried, high-protein, gluten-free.
100g paneer · 2 egg whites · herbs · tomato. Pan-scrambled in 1 tsp ghee.
100g poha · sprouted moong · peanuts · curry leaves · lemon. Fibre + protein combo.
3 eggs · capsicum · onion · 1 multigrain chapati · hot sauce.
2 ragi dosa · coconut chutney · sambar. High-calcium breakfast.
200g sweet potato diced · 2 eggs · spinach · cumin. One-pan.
1 banana · 1 scoop whey · 250ml milk · ice · oats (20g). Blend.
150g chicken thigh · yogurt marinade · oven 200°C. Serve with raita.
150g fish · coconut · tamarind · turmeric. Low-oil version with ½ cup coconut.
1 cup rajma · 1 cup brown rice · onion-tomato base. Classic combo.
150g chicken · 80g basmati · biryani masala. Cut oil to 2 tsp.
1 cup toor dal · cumin-garlic tadka in 1 tsp ghee. With 1 phulka.
120g paneer · cashew-tomato gravy · 1 tsp butter. Lean version.
150g chicken breast · cashew-tomato gravy. Low-oil, high-protein.
200g roasted baingan · tomato · onion · 1 tsp mustard oil. Smoky + light.
150g chicken · whole-wheat wrap · onion · mint chutney. Fast + portable.
3 boiled eggs · tomato-onion gravy · 1 tsp oil. With 1 phulka.
80g quinoa · mixed veg · cumin · cashew. Light, high-protein carb base.
150g fish fillet · yogurt-spice marinade · grill 8 min. Omega-3 rich.
150g chicken boiled · bone broth · ginger · pepper. Gut-friendly.
150g boiled chickpea · mustard-curry leaf · coconut. Tamil-style protein snack-meal.
120g paneer · 200g spinach · garlic · 1 tsp cream. Iron + protein stack.
40g roasted chana · green tea. Office-drawer staple.
150g Greek yogurt · 50g berries · 1 tsp honey · chia seeds.
80g paneer · capsicum · tandoori masala · 1 tsp oil. Grill 5 min.
30g makhana · 1 tsp ghee · pink salt + pepper. Guilt-free popcorn alt.
1 apple · 1 tbsp peanut butter · 1 scoop whey. The perfect 3 PM stack.
1 cup sprouted moong · tomato · onion · lemon + chaat masala.
1 cup chaas · cumin · mint · ginger. Gut-friendly summer fix.
10g almonds + 10g walnuts + 10g pistachio. Pre-portioned.
1 banana · 15g almonds. Pre-workout quick-fuel.
30g jaggery chikki. Natural carbs + protein. Portable.
1 scoop whey · 1 banana · 300ml water · ice.
150g chicken · 1 cup rice · raita · salad. Classic recovery meal.
200g Greek yogurt · 1 scoop whey · 30g granola · banana.
150g chicken · 200g baked sweet potato · herbs. Slow carbs + protein.
6 egg whites + 2 multigrain toast + avocado (30g).
80g paneer · 100g spinach · 2 eggs · olive oil. Insulin-friendly breakfast.
Grated cauli · 40g moong dal · ghee · cumin. Low-GI comfort food.
3 eggs · turmeric · mixed greens · coconut oil. Anti-inflammatory.
150g salmon · steamed broccoli · lemon · olive oil. Omega-3 boost.
200g Greek yogurt · 1 tsp cinnamon · chia · 10 almonds. Blood-sugar steady.
40g ragi · 250ml fortified milk · jaggery. Calcium + vit D stack.
120g paneer · methi leaves · 1 tsp ghee. Iron + calcium pair.
150g sardines · turmeric · 1 tsp coconut oil. Omega-3 + bone-D.
Khichdi cooked in chicken bone broth · turmeric · ghee. Joint-friendly.
1 cup chickpeas · mustard greens · garlic · ghee. Calcium + iron stack.
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