Ral Fitness

Egg And Cucumber Chukauni

Recipe by

Ingredients:
To a large bowl add the following -
1 cup Greek yogurt (220g)
1 tsp garlic paste (8g)
1 tsp salt
½ tsp sugar (5g)
Mix it well

Then add -
1 small onion or half a normal one, thinly sliced (100g)
1 cup cucumber, chopped (120g)
1 -2 green chilies, finely chopped
2 tbsp or half an Handful (7g) fresh coriander leaves, chopped
Mix it all well

On top of the mixture add 3 jammy boiled eggs, halved (For the perfect jammy egg with a fudgy yolk, lower cold eggs into boiling water, cook for 6.5 to 7 minutes, then immediately transfer them to an ice bath)

Make a quick tadka with any oil (1 tbsp - mustard oil or ghee is tasty).
You basically get the oil hot (hight flame for just 20-30 seconds), switch off the flame and then add the spices below
1 tsp kasuri methi (dried fenugreek leaves)
½ tsp Kashmiri chili powder
½ tsp turmeric powder

Pour the tadka all over the eggs and yogurt mixture.
Add another 2 tbsp of chopped coriander leaves and mix gently to combine.
Serve immediately with roti, rice, or toast.

Calories - 530
Carbs - 34g
Fats - 29g
Protein - 31g

High Protein Creamy Noodles

Recipe by

Ingredients:
Raw noodles 60g
1/2 an onion
1/2 a capsicum
1 chillie chopped
2 cloves of garlics diced
1 tomato
2 dried red chillies
Add 2 cups of water (300ml)
Cover it with a lid and let it cook for 10min till the noodles turn soft.

Remove the tomatoes and red chilies and put into the blender jar and add 15g (8 pieces) cashews with a cup of the noodle water. Blend it till a forms a sauce

Now pour the sauce back into the pan and add 200g (raw weight) of air fried chicken thigh pieces.

Let it cook on a low flame for 5 minutes. All done

Calories - 600
Protien - 51g
Fats - 16g
Carbs - 61g

Chocolate Peanut Butter Rice Cakes

Recipe by

Ingredients
First in a bowl
Add 2 tbsp of peanut butter powder (32g)
3-4 tbsp of water
1/2 tbsp of peanut butter (8g)

To another bowl
Add 1 heaped tbsp of high Protien yogurt (20g)
1 scoop whey (30g)
1 tbsp honey (20g)

Then take 2 rice crackers and a layer of the peanut butter mixture on each and then the yogurt mixture followed by 1 tbsp (10g) of melted chocolate chips on each and sprinkle some salt.

Put them in the fridge for 10 min for the chocolate to harden (i was so greedy I did only 2min) and then it’s all done.

For 2 rice crackers
Calories - 525
Carbs - 55g
Fats - 29g
Protein - 62g (may be about 10g get wasted and stay behind in the containers)

Egg Chipotle Bowl .chowhan_

Ingredients:
3 whole eggs
20g lettuce
Half a tomato
Half an onion
50g sweet corn
100g low fat Greek yogurt
15g low fat mayo
1/2 tsp salt
1 tsp pepper
1 tsp smoked paprika
1 tsp oregano
1 tsp garlic powder
3 chopped jalapeños
Handful of coriander
A squeeze of lime
Mix it well

Calories - 353
Carbs -21g
Fats - 20g
Protein - 27g

Kerala fried chicken

Recipe:
500g boneless skinless chopped chicken thighs
1/3 tsp turmeric powder
1.5 tsp black pepper powder
1.5 tsp fennel powder
1 tsp coriander powder
2 tsp Kashmiri chilli powder (I used half a tsp - that’s probably why mine wasn’t as red)
2 Tsp chilli flakes (adjust to your spice tolerance - I used 1 tsp)
1.5 tsp garam masala
1 tbsp ginger garlic paste
1 tsp soy sauce
1/2 tsp salt
2 tsp ketchup
1 egg
Juice of half a lemon
4 tbsp corn flour
Mix it well till the chicken is fully coated

Put not more than half the portion in the air fryer at 200 degrees for 10 to 15 min. (More the chicken you add more cook time)
About 8 mins in, flip the chicken and add a handful of curry leaves and continue cooking.

Once done add half a chopped onion, handful of coriander and drizzle some lime.

Serves 2
Per serving
Calories - 445
Carbs - 20g
Fats - 14g
Protein - 55g

High Protien Chocolate Brownie

1 egg
1/3 cup Greek yogurt (80g)
1 tbsp honey (17g)
3 tbsp cocoa powder
1 scoop chocolate Protien powder
Mix well till no clumps
1/2 tsp vanilla essences

Put it in the microwave for 2 minutes
And that’s it, all done.

Calories - 450
Protien - 40g
Fats - 14g
Carbs - 40g

Chicken masala

500g chicken thigh skinless boneless
1/2 tsp Chilli powder
1/2 tsp Turmeric
1 tsp Garam masala
1 tsp Tandoori chicken (the original recipe uses regular chicken masala hence the different colour)
1 tbsp ginger garlic paste
1/2 tsp Salt
Mix it well

Add the chicken to a pan on medium heat
Fry it for 5 min (2.5 min each side)
Then cover it and let it cook for 7 to 8 min (don’t over cook it, it will turn dry )

Once done, remove the lid, add 1 tbsp ghee. Mix it well for a minute and switch off the flame. It’s ready to go!

Serves 2
Per serving
Calories - 395
Protien - 55g
Fats - 17g
Carbs - 2g

High protein chocolate date mousse

150g dates
30g cocoa powder (I used drinking chocolate in the video thinking it was cocoa powder)
400g low fat yogurt
30g Protein powder
150 ml skimmed milk
A pinch of salt
A small cap of Vanilla extract
Blend it add 60g chia seeds.
10g Chocolate chips

This recipe serves 3
Per serving:
Calories - 416
Carbs - 61g
Fats - 10g
Protien - 30g
Fiber - 12g

High protein brownies .pitasi

ingredients:
2 bananas
1 medium egg
30g protein powder
15g cocoa powder
50ml skimmed milk
10g chocolate chip

Mix the ingredients all together, after that put the brownie mix in the air fryer for 15 minutes at 180 degrees Celsius

Calories - 544
Carbs - 72g
Fats - 11g
Protein - 38g

Chicken momos

Recipe:
Boil a cabbage till soft or just boil 5 cabbage leaves

Blend 200gm chicken (i used breast)
With 2 whole eggs
1/2 tsp salt

Transfer it to a bowl
Add 1/2 a chopped onion
2 cloves of diced garlic
1 chopped green chilli

Divide it into 5 potion, now take the cabbage leaves, add the filing and roll it tightly.

To a pan on medium heat, add 1 tsp oil
Fry it both sides for a total of 10 minutes

For 5 momos
Calories - 420
Protien - 59g
Fats - 17g
Carbs - 2g

Instant egg curry

Ingredients:
2 tbsp onion powder
1 tsp garlic powder
1 tsp red chilli powder
½ tsp turmeric powder
1 tsp cumin powder
1 tsp coriander powder
1 tsp Salt
3 tbsp tomato puree
1 cup water
4 eggs
1 tbsp oil

Method:
1. Mix all the dry spices with a little warm water to form a smooth paste.
2. Heat oil in a pan and cook the spice paste for 2 minutes.
3. Add tomato puree and cook until the oil separates (2 minutes)
4. ⁠Pour in water and bring to a boil.
5. Crack 4 eggs directly into the curry.
6. ⁠add Kasuri methi
7. Cover and cook for 2 minutes.
8. Serve hot with rice, roti, or paratha

Calories - 395
Carbs - 2g
Fats - 32g
Protien - 22g