Category: Calories
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Oil-Free Oats / Samba Rava Upma
Oil-Free Oats / Samba Rava Upma Serving: ½ cup cooked (1 serving) Ingredients (Adjusted) 1–2 tbsp grated carrot 2 tbsp capsicum (chopped) 2 tbsp onion (chopped) ½ inch ginger (finely chopped) ½ green chilli (slit) ¼ tsp mustard seeds ¼ tsp urad dal ½ tsp cumin seeds Pinch hing (asafoetida) 3–4 curry leaves Salt to…
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Clear Veg Soup (1ON1 Style)
Clear Veg Soup (1ON1 Style) 01 STEP 1: Prepare the Vegetable Stock Ingredients for Stock 1 large yellow onion (cubed) 1 cup celery stalks 10 French beans 2 medium carrots ½ medium cabbage 5–6 garlic cloves 1 seasoning cube (bouillon cube / broth cube / Maggi stock cube — any of your choice) 2.5 to…
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Drumstick Soup
Drumstick Soup 1ON1 Fitness Retreat | Clear Drumstick Soup Serves: 2 A light, warm, mineral-rich soup made from slow-boiled drumsticks and natural stock, ideal for a light dinner. Ingredients 4 medium drumsticks (moringa pods) 3 cups water 1 small Maggi seasoning cube freshly crushed pepper to taste salt only if required (keep in mind the…
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Burger Tikki
Burger Tikki 1ON1 Fitness Retreat | Oil-Free Vegetable Burger Patty Makes: 14 Tikkis (approx. 60 g each) Perfect for Cloud Bread burgers, whole wheat buns, gluten-free bread, soup bowls, or retreat dinner plates. Ingredients Vegetables 1 cup beans 1 cup carrot 1 cup cauliflower (gobi) 1 cup bottle gourd (lauki/doodhi) 1 cup broccoli 1 cup…
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AIR-FRIED OKRA / BHINDI CHIPS
AIR-FRIED OKRA / BHINDI CHIPS Serves: 40 g per serving Ingredients 2 cups fresh small okra / bhindi, cut into thin slivers 1 tbsp sattu Thinly sliced onion (optional) Seasoning – Option 1 Urban Platter Sour Cream & Onion seasoning (sprinkle as per taste) Seasoning – Option 2 Indian spice mix (optional): chaat masala black…
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AIR FRIED TAPIOCA CHIPS (NO OIL)
AIR FRIED TAPIOCA CHIPS (NO OIL) Serving: 15 g Calories: ~25 kcal per 15 g Ingredients 1 small fresh tapioca/cassava root Salt (for boiling + seasoning) ½ tsp garlic powder (optional) ½ tsp chilli powder (optional) Freshly ground black pepper Chaat masala (optional) Any dry masalas of your choice Examples: peri peri | paprika |…
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Som Tam (Thai Green Papaya Salad)
Som Tam (Thai Green Papaya Salad) Sugar-free | No shrimp | Crisp, spicy & refreshing Serves 3 cups total 1 cup per serving = 95 calories Ingredients The Base 2 cups green papaya, peeled and shredded into long julienne strips 1/2 cup carrot, shredded 1/4 cup cabbage, shredded 5–6 cherry tomatoes, halved or red bell…
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Cloud Bread
Cloud Bread Zero-Carb Dinner Bread Alternative A light, fluffy, zero-carb bread alternative designed for dinner when the craving for bread or a burger-style meal kicks in – without adding carbs. Ingredients 3 large eggs A pinch of salt Calories & Macros Per full recipe (3 eggs): Calories: ~210 kcal Protein: ~18 g Fat: ~15 g…
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Healthy No-Oil Palak Paneer
Healthy No-Oil Palak Paneer High-Protein | Low-Fat | Clean Eating | Absolutely No Oil Ingredients 120 g spinach (palak) 150 g low-fat paneer, cubed 1 cup tomato, chopped ½ cup onion, chopped ¼ cup garlic cloves 2–3 dried red chillies Small piece of ginger 1 tsp paneer masala Salt to taste Water as needed Approx…
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Mountain Melt Protein Brownie
Mountain Melt Protein Brownie Ingredients 3 egg whites 1 scoop JYM chocolate protein ½ scoop GNC vanilla whey ½ scoop Isopure unflavoured protein 1 scoop cocoa powder ¼ cup toned milk ¼ cup Vermont sugar-free maple syrup Pinch of salt Dash of baking soda Juice of ½ lemon (add later) Calories: Ingredient-wise Egg whites (3)…
