DIET PLAN:

THE WEIGHT LOSS PROJECT 

This is a 2-week plan (minimum) 

The longer you follow this the better the results 

FUNDAMENTALS

- 2 meals a day. A break of 14/16 hours between your last meal and your first meal the next day

- No refined sugar of any kind

- No dairy except ghee 

- Keep a food journal via the app 

DAILY FOOD CHART

Wake Up

Ginger water + lemon - As much as you like :)

 

Recipe: Grate/pound ginger. Boil it in water for 20 minutes. Add lemon. Add honey (after  beverage cools)

*never put honey in hot liquid 

 

If need be some tea/coffee (without milk & sugar) OR replace with jaggery/ coconut sugar 

10:00-12:00 AM BRUNCH 

KHICHDI + VEGGIES (2 cups) OR  RAW SALAD  2 or 3 cups)

-Steamed/sauteed veggies + Pink/Black salt (As much as you like)

-Be creative with your preparation by adding garnishing 

2:30 PM

Herbal tea if needed.

4:30 PM SNACK 

Mono fruit of your choice + Herbal tea/ Tea/ Coffee 

Avoid Mangoes/ Banana

7:30 PM DINNER (or based on Time Zone)

Soup + Steamed veggies (2 cups) 

9/10 PM PRE BEDTIME  (Chamomile/ non caffeine tea)

RECIPES

KHICHDI

Khichdi is the perfect balance of carbohydrate and protein. Moong beans are a good source of dietary fiber, vitamin C, calcium, magnesium, phosphorus and potassium. This dish contains ten essential amino acids, making it a complete protein. Freshly-cooked khichdi eaten with pure cow’s ghee provides the right amount of macronutrients, complex carbohydrates, protein and fat. Khichdi along with a cup of veggies is a complete meal. I eat khichdi at-least three to four times a week.  Try replacing one meal with khichdi, especially if you are trying to lose weight. 

Serves: 2

INGREDIENTS:

• 1 cup of rice 

• 1⁄2 cup moong dal 

• 3 cups water– the amount will vary depending on if you want soupy or dry khichdi 

• Any spice to taste for example; pinch turmeric, 1⁄4 tsp cumin seeds, a pinch of hing, 1⁄4 tsp coriander powder • Salt to taste 

INSTRUCTIONS:

1. Mix dal and rice. Make sure you wash these well before cooking.

2. Place water, rice and dal in the pressure cooker or a pot with a lid.

3. Add spices and salt. 

4. Cover and bring to boil until both the dal and the rice are cooked. This usually takes about 10-15 minutes depending on quantity and how soft you want the rice to be. Pressure-cookers shorten the cooking time. 

5. Serve with a spoonful of ghee. 

AYURVEDIC STIR FRY

Not sure what to do with all those beautiful veggies in your fridge? Just stir fry and serve! The easiest, most nutritious meal in the world is a bowl full of veggies and this recipe will tell you how to make it really tasty.

Serves: 2

INGREDIENTS:

• 3 cups of vegetables such as cabbage, carrot, potato, broccoli, sweet corn, green pepper, green beans, okra, tomato etc. – chopped

• 2 tsp grated ginger

• 1 tsp oil 

• 1⁄2 tsp asafoetida 

• 1 tbsp (or to taste) soy sauce 

• Salt

• Fresh herbs, such as coriander leaves, mint leaves or basil leaves.

INSTRUCTIONS:

  1. Heat oil in a pan. Add asafoetida and ginger. Fry for 30 seconds.

  2. Add the vegetables that need to cook the longest such as potato and carrot. Fry for a minute. Then add a little water, cover and simmer until half cooked.

  3. Add the remaining vegetables such as tomato, sweet corn and green pepper. Add the soy sauce and salt. Cover and simmer till almost cooked.

  4. Remove the lid and fry for a few more minutes.

  5. Add fresh herbs and leave for a few minutes for the herbs to blend with the vegetables. (Your choice of vegetables or tofu, sprouted beans nuts and/or can be added).

GINGER BROCCOLI 

Broccoli is perhaps my favourite green, and this is my favourite way to eat broccoli. This recipe works brilliantly with

bok choy, cauliflower, kale, watercress, and just about any green.

Serves: 2

INGREDIENTS:

• 1 bunch broccoli 

• 1 tbsp ghee 

• 1 tbsp ginger – minced

• 1 tsp lemon zest 

• 1 tbsp lemon juice 

• Salt 

• Black pepper

INSTRUCTIONS:

  1. Bring a pot of salted water to a boil. Add the broccoli and cook for two minutes.

  2. Drain the broccoli and immediately immerse it in a bowl of ice water. We do
    this to maintain the color of the veggies and prevent them from getting soggy.

  3. Melt the ghee in a pan over medium heat, stir in the ginger and the lemon zest.

  4. Drain the broccoli and add it to the pan. Cook for 2 minutes.

  5. Add the lemon juice, salt and pepper and serve.

  6. *You can replace ginger with any veggie

SALAD RECIPES

SPICY BEAN SALAD

If you like some spice, then this fresh vegetable salad is for you. It brings you the benefits of a host of vegetables but does not compromise on flavour. This recipe is perfect for a light and wholesome summer lunch.

Serves: 2

INGREDIENTS:

• 1⁄2 lb tomatoes – halved 

• 1 medium size rm zucchini – peeled and cut into small bite size pieces 

• 2 tbsp olive oil or ghee 

• 2 minced garlic cloves – divided 

• 1 tsp coarsely ground black pepper – divided 

• 3 cups cooked white or green beans 

• 1⁄4 cup apple cider vinegar 

• 1⁄4 cup packed chopped fresh basil

• 2 tbsp chopped fresh parsley 

• 1 tsp sea salt 

• 3 pinches of red pepper flakes

INSTRUCTIONS:

  1. Preheat the oven to broil and line a baking pan with foil paper. In a medium-size bowl combine, tomatoes, zucchini, 1 tbsp olive oil, one minced garlic and 1⁄2 tsp black pepper. Scatter vegetables on the baking pan and broil for 5 minutes. Cool.

  2. In a large bowl, combine beans, apple cider vinegar, one tbsp olive oil, one minced garlic, basil, parsley, salt, black pepper and red pepper flakes.

  3. Combine both together. Serve at room temperature.

  4. If you have the time, set aside for 1 hour at room temperature for the flavours of the salad to get fully absorbed. Then refrigerate.

CUCUMBER QUINOA SUMMER SALAD

My favourite summer salad, this is hearty, filling and cooling. I often eat this like a meal, but you can serve this as a crunchy, refreshing side dish or appetizer.

Serves: 2

INGREDIENTS:

• 4 cucumbers 

• 1 handful green beans 

• 1 handful arugula lettuce 

• 1 cup cooked quinoa 

• Juice of 1 lime 

• 2 tbsp olive oil 

• 1 bunch fresh dill

• 1 handful cilantro 

• 5 mint leaves 

• Salt 

• Black pepper

INSTRUCTIONS:

  1.  Chop the cucumbers and green beans. Toss them with the lettuce and quinoa in a bowl.

  2.  For the dressing, mix the remaining ingredients together.

  3.  Drizzle the dressing over the salad and serve.

QUINOA SALAD

Quinoa is the most super of all the superfoods. It is a perfect alternative for grains, especially for those who want to take a break from gluten.

It has almost twice as much fiber as most other grains and it contains lysine, magnesium, riboflavin (B2) and manganese. This salad accompanied with homemade dressing is a perfect summer meal.

Serves: 2

INGREDIENTS:

• 1⁄2 cup quinoa 

• 1 cup water 

• 1 large romaine lettuce – chopped (discard the outside leaves) 

• 2 cup arugula 

• 1 cup English cucumber – cut into 1⁄4-inch cubes 

• 1 medium size tomato – diced 

• 1 orange – peeled and diced  

FOR DRESSING:

• 1 tbsp vinegar (I use rice vinegar) 

• 2 tbsp lemon juice 

• 2 tbsp olive oil 

• 1⁄2 tsp salt 

• 1⁄4 tsp black pepper 

• 1⁄4 tsp mustard (rai) powder 

• 1 tsp ginger juice (to make ginger juice shred the ginger using a shredder or zester, and squeeze the juice with fingers)

INSTRUCTIONS:

  1. For the dressing: add all the ingredients together, mix well making sure sugar is dissolved.

  2. Bring quinoa and water to a boil in a saucepan. Reduce heat to medium-low, cover, and simmer until all the water has been absorbed. This will take about 12 minutes. Set aside to cool.

  3. In a salad bowl layer all the ingredients, spread the lettuce, arugula, quinoa save about 1⁄4 cup, then cucumber, tomatoes, and orange. Drizzle the salad dressing, sprinkle the saved quinoa and at the end, add walnut cheese if you like.

THE BIG GREEN-GREEN GRAM SPROUT SALAD

Our take on the classic sprout superfood salad.

Serves: 2

INGREDIENTS:

• 1⁄2 cup sprouted green gram (moong dal) –washed, drained 

• 4 seedless dates – chopped 

• 2 tbsp raisins – chopped

• 1-2 carrots – peeled and grated 

• 1 tbsp coconut – grated 

• A dash of olive oil 

• Honey to taste 

• Lemon juice to taste

INSTRUCTIONS:

  1. Mix the sprouts, dates, raisins, carrots and coconut together in a deep bowl.

  2. In a separate bowl, mix lemon juice, olive oil and honey together to make the dressing.

  3. Pour the dressing over the sprouts mixture and mix thoroughly. Serve.

SWEET CORN SALAD

A comfort food, a corn salad can satisfy your sugar craving in an easy, healthy, nutritious way. A beloved snack for the whole family (especially kids). Everyone will ask you for more!

Serves: 3

INGREDIENTS:

• 1 cup sweet corn kernels (or 2 ears of sweet corn)

• 2 tomatoes, medium-sized – halved, deseeded, finely chopped 

• 1 green capsicum, medium-sized– halved, deseeded, finely chopped 

• 1 cucumber, medium-sized – peeled, finely chopped 

• 7-8 black olives – finely chopped 

• 50 g iceberg lettuce – shredded into small pieces 

• 1⁄4 cup fresh mint leaves – shredded into small pieces 

• 1⁄2 lemon 

• 1 tbsp olive oil 

• 2-3 sprigs coriander leaves, fresh – finely chopped 

• Salt to taste

• Black pepper powder to taste

INSTRUCTIONS:

1. Cook the corn.

2.  Put corn, tomatoes, capsicum, cucumber, olives, lettuce and mint leaves in a bowl.

3.  In a separate bowl, mix the juice of the lemon with olive oil, salt and pepper powder.

Pour the dressing over the salad and toss well. Garnish with coriander leaves. Serve.

Use extra dressing if you want a more chatpatta flavor.

CUCUMBER AND PEANUT SALAD

Cucumbers are made up of 96 percent water. They fight heat, both inside and out. Cucumbers also aid in digestion and give relief from heartburn. Feed your body with nutrients and hydration with this cooling salad that helps flush out kidneys and reduces inflammation. This super low calorie dish satisfies hunger cravings in the best possible way.

Serves: 2

INGREDIENTS:

• 2 cucumbers – peeled and chopped 

• salt to taste 

• 2-3 tsp roasted peanut powder to taste 

• 1 tsp oil 

• 1⁄8 tsp mustard seeds 

• 1⁄8 tsp cumin seeds

• 1 pinch asafoetida 

• 4-5 curry leaves 

• Lemon juice to taste

INSTRUCTIONS:

1. Heat the oil in a pan. Add the mustard seeds. When they pop, add the cumin seeds, asafoetida and curry leaves.

2. Add the spice mixture to the cucumbers. 

3. Add salt and lemon to taste.

CRUMBLED WALNUT PARMESAN- (TO REPLACE CHEESE/FETA IN SALADS)

This is a fantastic substitute for its dairy-based counterpart and is handy to sprinkle over pastas or salads. 

You can store this in your fridge for upto five days.
I use this generously on anything, including subzi, and dal!

Makes: 1⁄2 cup

INGREDIENTS:

• 1 cup raw walnuts 

• 2 tbsp nutritional yeast 

• 1 garlic clove 

• 1⁄2 tsp of salt

INSTRUCTIONS:

1. In a food processor (or manually if you don’t have one) pulse the walnuts until they are mealy in nature.

2. Add the nutritional yeast, garlic and sea salt. Pulse again a few times to mix well.

SOUP RECIPES

TOMATO SOUP

Tomatoes are amazing for your skin, they also help prevent several types of cancer, help maintain strong bones and provide essential antioxidants and nourishing minerals. If you want to add some greens into the soup, it becomes a veggie stew.

Serves: 4

INGREDIENTS:

• 6 medium tomatoes – cut in small pieces to make about 4 cups of chopped 

tomatoes 

• Medium carrot – peeled and cut in small pieces to make about 1⁄2 cup of 

chopped carrots 

• 1⁄4 ginger peeled and sliced 

• 1 tsp of oil 

• 1⁄2 tsp salt, adjust to taste 

• 1⁄8 tsp black pepper 

• 2 tsp oil 

• 1⁄2 tsp cumin seed (jeera) 

• Pinch of asafoetida 

• 1 tbsp cilantro (hara dhania) – finely chopped 

INSTRUCTIONS:

  1. Heat the oil in a saucepan over medium heat. Lightly brown the ginger. Add carrots. Stir fry for two minutes. 

  2. Add the tomatoes, salt, and pepper. Cook until tomatoes are mushy. 

  3. Let the tomatoes cool, then puree in a blender. 

  4. Heat the oil in a saucepan. Add cumin seeds and asafoetida. As the cumin seeds crack, add cilantro and stir for a minute.

CARROT SOUP

This is one of the first soups I learnt to make and I still remember being so surprised at how well it turned out. I had eaten this very same soup at so many restaurants, and I was shocked that I, of all people, could make this so easily at home. Loaded with beta carotene, vitamins A, B and C, this soup is a power house of good nutrition. 

Serves: 4

INGREDIENTS:

• 2 cups carrots – peeled and chopped 

• Water 

• Salt to taste 

• Pinch nutmeg/ cinnamon 

• 1⁄2 tsp butter or ghee 

• Black pepper to taste

INSTRUCTIONS:

1. Place the carrots in a pot and cover with water. Boil until the carrots are soft. 

2. Cool slightly then blend the carrots and water together till smooth. 

3. Add more water after blending if a thinner soup is desired. 

4. Add salt, nutmeg/cinnamon, pepper and butter. Bring to the boil.

NOTES:

• Add the tomato puree and approx. 11⁄4 cup of water (adjust the water to your taste). 

• When the soup boils, turn the heat to low and let it simmer for three to four minutes.

VEGETABLE SOUP

A happy marriage of vegetables, this soup is always harmonious, wholesome and delicious. This soup works as a great detox and is a great way to serve kids their veggies. It takes a little longer than 10 minutes  (20 minutes, depending on the veggies you are using.)

Serves: 2

INGREDIENTS:

• 2 tbsp oil 

• 1⁄2 tsp cumin seed (jeera) 

• 1 bay leaf (tajpat) 

• 6 cloves (laung) 

• 1 tsp salt 

• 1⁄2 cup carrots, peeled and chopped into rounds 

• 1 small potato – peeled and diced 

• 1⁄4 cup fresh green beans cut into 3/4-inch parts 

• 1 cup cabbage – chopped 

• 1-1⁄2 cup tomato – chopped 

• 3 cups of water 

• 1⁄4 tsp ground black pepper

• 1 to 2 tsp freshly squeezed lemon juice

INSTRUCTIONS:

1. Heat the oil in a saucepan over medium-high heat. Test the heat by adding one cumin seed to the oil; if the seed cracks right away, the oil is ready. 

2. Add the cumin seeds. As they crack, add carrots, potatoes, green beans, bay leaf, cloves, and salt. Cook two to three minutes, stirring occasionally. 

3. Add corn, cabbage, celery, tomato, and three cups of water. When it boils, turn the heat down to low medium. 

4. Cover and cook for 25 to 30 minutes, until the vegetables are tender. 

5. Add the black pepper and lemon juice. Taste and season with additional salt and pepper as needed.

CARROT AND GINGER SOUP

The ginger and turmeric in this soup have amazing medicinal qualities and at times I will add in some garlic too. This is a great pick-me-up soup if you are feeling low on energy.

Serves: 3

INGREDIENTS:

• 3 large carrots 

• 1 tbsp ginger 

• 1 tsp turmeric 

• A pinch of cayenne (red chilli) pepper 

• 20g wholemeal bread 

• 200ml vegetable stock 

Optional: 2 cloves of garlic

INSTRUCTIONS:

1. Peel and chop the carrots and put in a blender with ginger, turmeric, cayenne pepper, and wholemeal bread,  and vegetable stock. Blitz until smooth 

2. Heat until piping hot. Swirl.

Since turmeric has a very strong taste, add a pinch of turmeric and red chilli powder to balance the flavour out.

 

Ira’s tip:

Warming up of meals rids the food of nutrients, especially if the meals contain fats. Do not reheat continually, especially in the microwave. It is better to leave the food out after cooking and reheating slightly (only once before you eat).

HOT AND SPICY ROASTED RED PEPPER TOMATO SOUP

A spicy take on our traditional tomato soup, this soup allows you to pack in all the health benefits of the traditional tomato recipe without compromising on taste.

Serves: 4

INGREDIENTS:

• 290 g roasted red pepper 

• 270 g cherry tomatoes (if available, if not, use regular tomatoes) 

• 1 garlic clove 

• 1 vegetable stock cube 

• 1 tsp paprika 

• 1 tbsp olive oil 

• 4 tbsp ground almonds

INSTRUCTIONS:

1. Put the roasted red peppers in a blender with the cherry tomatoes, garlic, vegetable stock cube, and 100 ml water, paprika, olive oil and ground almonds.
2. Blitz until smooth, season well and heat until piping hot.

SUMMER GAZPACHO

A sattvic take on the Spanish classic, our gazpacho is cooling, refreshing and makes for a nourishing meal on a hot summer day.

Serves: 2

INGREDIENTS:

• 1 cucumber – cut into 4 pieces 

• 1 zucchini – cut into 4 pieces 

• A handful cherry tomatoes (or a tomato cut into parts)

• 1 small avocado 

• Handful of herbs such as basil, cilantro and fennel 

• Lime juice (from 1 lime)

INSTRUCTIONS:

1. Put all the veggies and herbs into a blender and pulse a few times till you get smooth but slightly chunky consistency.

2. Serve in bowls, drizzle generously with lime juice and garnish with mint leaves.

RASAM

A South Indian classic, Rasam has a variety of health benefits. . It fights  colds,opens up the sinuses, and is super energising. I consume tons of rasam,especially when I am suffering from a cold or have a bad throat.

Serves: 4

INGREDIENTS:

• 2 large tomatoes or 1.5 cup roughly chopped tomatoes 

• 3 cloves of garlic chopped roughly 

• 8 sprigs of curry leaves (kadhi patta)

• 2 tbsp of rasam powder

• 1 tbsp of sesame oil (use ghee is you don’t have sesame oil) 

• salt to taste

INSTRUCTIONS:

  1. Heat the oil in a pan and tip in the chopped garlic and curry leaves.

  2. Wait for a few seconds till the garlic gets aromatic and tip in the chopped tomatoes. Add salt, mix well and cook for 5 minutes covered on medium ame.

  3. No water would be required if the tomatoes are juicy, else add minimal water. Take to heat once the tomatoes are pulped.

  4. Liquidise the mixture in the food processor .

  5. Add a few ice cubes to quickly cool it and then liquidise.

  6. Return to the pan, add water to dilute it to make a soup consistency and add the rasam powder, mix well. Simmer for 2 to 3 minutes (do not boil the rasam after adding rasam powder) and serve hot.

HERBAL TEA

PRANA DIGESTIVE TEA

If you have been feeling bloated, heavy, gaseous, and general food intolerances, then Prana Digestive Tea is the perfect drink for you!

Made with a concoction of Indian spices:

• Cumin

• Cardamom

• Carom Seeds

• Fennel Seeds

This drink will help improve your digestion so you can enjoy your favorite meal. It is best to have it before meals!

INSTRUCTIONS:

  1. 1⁄2 tsp of all the ingredient.

  2. Mix them in equal proportions. 

  3. Boil in water for 10 minutes.

  4. Increase or reduce the amount of any 1 ingredient (based on your personal taste).

PRANA VIRGIN TODDY

If you have been watching your weighing scale and need to lay off the sugary drinks and burn that holiday weight, then the January Virgin Toddy is perfect for you!

• Tangerine

• Cinnamon

• Cardamom

• Clove

• Grated Ginger

• Pepper

• Apple juice

This drink is sure to boost your metabolism and immunity, while secretly helping you fit back into your favorite old clothes!

INSTRUCTIONS:

  1. 1⁄2 tsp of all the ingredient.

  2. Mix them in equal proportions. 

  3. Boil in water for 10 minutes.

  4. Increase or reduce the amount of any 1 ingredient (based on your personal taste).

PRANA METABOLISM TEA

If you hove been feeling slow, sluggish, or low on energy, then give yourself a boost with the Prana Metabolism Tea.

Made with a concoction of warm Indian spices:

• Cinnamon

• Cardamom

• Clove

• Grated Ginger

• Pepper

This drink will help your energy increase and dissolve some of that extra holiday weight. It is best to have it post meals!

INSTRUCTIONS:

  1. 1⁄2 tsp of all the ingredient.

  2. Mix them in equal proportions. 

  3. Boil in water for 10 minutes.

  4. Increase or reduce the amount of any 1 ingredient (based on your personal taste).

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