Ral Fitness

High Protein Bhel Puri

Recipe by .chowhan_

Ingredients:
To bowl add 30g of puffed rice
15g roasted peanuts
1 small carrot grated (60g)
80g baby corn
1 small onion chopped (60g)
1 tomato chopped (100g)
1 tbsp tamarind chutney
1 tbsp mint chutney
A handful of fresh coriander
1 tsp cumin powder
1 tbsp chaat masala
1 tsp pepper
1 tsp salt
1 tsp chilli powder
Squeeze half a Lime (10ml)
2 hard boiled eggs (finely chopped)
Mix well and it’s ready to serve

Nutrition:
Calories - 494
Protein - 23g
Carbs - 60g
Fats - 19g
Fiber - 9g

Easiest Chicken Salad

Recipe by Ganesh Km

Ingredients:
To a pot on medium heat boil 250g chicken breast along with 2 whole eggs
Once cooked shred the chicken and set it aside

Now to a blender add the 2 boiled eggs
2 garlic cloves
2 dried red chilies
1 tsp salt
150 ml water
Blend until smooth

In a large bowl
Add the shredded chicken
1/2 A handful of shredded cabbage
1/2 a sliced onion
Add the egg sauce
Add 1 tsp oregano
1 tsp salt
Mix well and your salad is ready!

Nutrition:
Calories - 490
Protein - 71g
Carbs - 12g
Fats - 17g

Healthy Zero Carb Chicken Nuggets

Recipe by iRick Wiggins

Ingredients:
To a blender add 1 chicken breast (250g)
1 tsp each: Salt, pepper, garlic powder, onion powder, paprika
1 whole egg
1/2 cup grated Parmesan cheese (40g)

Blend all ingredients and shape into 10 nuggets (I cooked them in 2 batches as they all didn’t fit in my air fryer)
Air fry at at 200C for 10 mins on a parchment lined sheet.
Take them out and enjoy!

Nutrition: (this gives you 10 nuggets)
Calories per nugget - 54
Protien - 8g
Fats - 2g

Peanut Butter Puffed Rice Energy Bars

Recipe by Ashwini Jain | Pastry Chef

Ingredients:
In a bowl, soak 30g raisins in 50ml hot water for 30 minutes.
Now add 2 tbsp unsweetened peanut butter (32g) and salt a pinch of salt
Mash it and mix together if you like it chunkly or you can blend it if you like it smooth

Add 1½ cups puffed rice (25g) and 2 tbsp pumpkin seeds (20g)
Mix it all well

Transfer it to a container liner with parchment paper ans press it down nicely.
Transfer the mixture to a container lined with parchment paper and press it down firmly.

Top with ½ cup melted 70% dark chocolate (85g).
Refrigerate for at least 1 hour.
Once set, it’s ready to serve!

Nutrition, If you divide the whole recipe into 4 equal bars:
Calories per bar - 245g
Protein - 6g
Carbs - 22g
Fats - 16g

2 Ingredient Cauliflower Fudge

Recipe by Bethany

Ingredients:
To a blender add 1 cup (180g) of steamed cauliflower florets (measure after steaming)
1/2 (85g) cup of dark chocolate chips of choice
Blend it until smooth and creamy then transfer into a lined dish and refrigerate for a few hours or until firm. (It took me about 3 hrs for it to set)
When it’s set it’s ready to serve!

Nutrition:
Calories - 509
Protein - 10g
Carbs - 47g
Fats - 34g
Fiber - 13g

High Protein Mayonnaise

Recipe by Apna zayka

Ingredients:
To a blender add 3 hard boiled whole eggs
2 cloves of garlic
3 dried red chillies (soaked for 10 min)
1 tsp black pepper
1 tsp brown sugar
1 tbsp olive oil
100ml water
1 tsp salt
Blend it nicely and your mayo is ready

Nutrition:
Calories - 360
Protein - 20g
Carbs - 8g
Fats - 30g

Creamy Coriander Butter Garlic Chicken

Recipe by Aathira Sethumadhavan

Ingredients:
In a bowl add 400g chicken breast (i did half breast and half thighs)
2 tbsp corn flour
A pinch of baking soda
1/2 tsp salt
1/2 tsp pepper
and 2 tbsp soy sauce
Mix well and once everything is well combined, set it aside.

Now, In a blender add 1 green chili
A handful of fresh coriander leaves,
100g high protein low fat paneer soaked in warm water for about 15 minutes
100ml warm water
Blend and set this aside.

Now to a pan on high heat add 1/2 tbsp ghee
Add the marinated chicken cubes, just make sure not to overcrowd the pan.
Cook for 4 minutes on each side or until it turns golden brown and crispy.
Remove the chicken
add 2 tbsp butter to the same pan
7 cloves minced garlic
1 chopped onion
Once that’s golden brown, add in the blended paneer and coriander puree along with 1/2 tsp salt
1/2 tsp sugar
1/2 tsp garam masala
A chicken stock cube (this is optional)
mix well and Bring the flame to low

Now add in the fried chicken and toss it really well to make sure every piece is coated with that creamy sauce.
Then garnish with half a handful of chopped coriander leaves,
1 tsp chili flakes
and squeeze 1/2 a lime (10ml)
And it’s ready to serve

Nutrition - this dish serves 2:
Calories per sever - 570
Protein - 63g
Carbs - 13g
Fats - 25g

Chocolate Peanut Butter Yogurt Bites

Recipe by Youssef Maazami | Healthy Desserts 🍫

Ingredients for 8 cookies:
To a bowl add 240g high protien yogurt
120g natural peanut butter
100g honey
Mix it well
Scoop the mixture into 8 small bites
And freeze for at least 1 hour

Once they’re fully frozen, dip each one into melted dark chocolate (150g) and watch it instantly coat into a smooth glossy shell.

Before it sets, add a pinch of salt
and some crunchy peanuts nuts on top
And it’s ready to serve

Nutrition - serves 8
Calories per serve - 270
Protein - 9g
Carbs - 25g
Fats - 16g

Lemon Pepper Chicken

Recipe by Saloni Kukreja🌷

Ingredients:
To a bowl add 400g boneless, skinless chicken thighs (make a few shallow slits)
2 tbsp ginger garlic paste
1 tsp salt
1 tsp chillie flakes
1 tsp pepper
1 tsp oregano
½ tsp sugar
Juice of 1 whole lime (20ml)
1 tbsp ghee
Now coat the chicken thighs well in the marinade. Let them marinate for 30 minutes or overnight for the best flavour. Short on time? You can cook them straight away.

To a pan on medium meat, add the chicken and fry it for 8 min each side

Garnish with:
A handful of fresh coriander
Juice of ¼ a lime
1 tsp chaat masala

High-Protein Dip, Mix together:
3 tbsp high-protein Greek yogurt (60g)
2 cloves garlic, finely minced
1 tbsp chopped coriander
Juice of ¼ a lime
¼ tsp salt
½ tsp black pepper
Stir until smooth and serve alongside the chicken.

Nutrition (the chicken only)
Calories - 650
Protein - 80g
Carbs - 8g
Fats - 33g

High Protein Chili Peanut Cucumber Salad

Recipe by Jesse George Stathakis

Ingredients:
To a bowl add 1 cucumber (medium)
18g peanut butter (0.6oz)
1 tbsp soy sauce
1 tsp chilli oil (10g)
1 tsp garlic (2 cloves diced)
1 tbsp honey (15g)
Squeeze half a lime
50g cabbage
2 tbsp spring onions
150g cooked chicken breast (skinless)
½ tsp sesame seeds
Shake it nicely
And your high protein chili peanut cucumber salad is ready!

Nutrition:
Calories - 555
Protein - 54g
Carbs - 23g
Fats - 27g