POWER RECIPES

POWER STIR-FRIES

Power Stir-fries

While there are millions of recipes on YouTube (click to see), here are some proven recipes.  ​Try to find the best recipe you like, and feel free to modify it to excite you. Always include the following in the search phrase such as low-carb, grain-free, high-protein. If you don't follow anything here, ask Google, ChatGPT, Gemini, etc. - they will tell you more. 
1. Broccoli and Zucchini Stir-Fry
  • Ingredients: Broccoli, zucchini, sesame seeds, ginger, garlic, olive oil.
  • Sauce: Tahini dressing (tahini, lemon juice, water, garlic).
  • Dip: Avocado-cilantro dip (avocado, coriander leaves, lime juice, olive oil).

2. Kale and Cauliflower Stir-Fry
  • Ingredients: Kale, cauliflower, pumpkin seeds, turmeric, coconut oil.
  • Sauce: Coconut-lime dressing (coconut milk, lime juice, ginger).
  • Dip: Pumpkin seed pesto (pumpkin seeds, basil, olive oil, garlic).

3. Green Beans and Asparagus Stir-Fry
  • Ingredients: Green beans, asparagus, almonds, garlic, olive oil.
  • Sauce: Lemon-tahini sauce (tahini, lemon juice, water, cumin).
  • Dip: Almond-cilantro chutney (almonds, coriander leaves, lime, ginger).

4. Spinach and Mushroom Stir-Fry
  • Ingredients: Spinach, mushrooms, sesame seeds, garlic, ghee.
  • Sauce: Miso-ginger dressing (miso, ginger, rice bran oil, lime juice).
  • Dip: Sesame-tahini dip (tahini, sesame seeds, lemon juice, garlic).

5. Cabbage and Carrot Stir-Fry
  • Ingredients: Cabbage, carrot, sunflower seeds, cumin, olive oil.
  • Sauce: Turmeric-tahini sauce (tahini, turmeric, lemon juice, water).
  • Dip: Sunflower seed dip (sunflower seeds, parsley, lemon juice, olive oil).

6. Bok Choy and Daikon Stir-Fry
  • Ingredients: Bok choy, daikon, sesame seeds, ginger, coconut oil.
  • Sauce: Tamari-ginger dressing (tamari, ginger, lime juice, sesame oil).
  • Dip: Avocado-miso dip (avocado, miso, lime juice, olive oil).

7. Okra and Bell Pepper Stir-Fry
  • Ingredients: Okra, bell peppers, pumpkin seeds, turmeric, olive oil.
  • Sauce: Coconut-cilantro dressing (coconut milk, coriander leaves, lime juice).
  • Dip: Pumpkin seed chutney (pumpkin seeds, lime, ginger, olive oil).

8. Beet Greens and Leek Stir-Fry
  • Ingredients: Beet greens, leeks, pine nuts, garlic, olive oil.
  • Sauce: Lemon-garlic dressing (lemon juice, garlic, olive oil, parsley).
  • Dip: Pine nut pesto (pine nuts, basil, olive oil, garlic).

9. Zucchini and Mushroom Stir-Fry
  • Ingredients: Zucchini, mushrooms, sesame seeds, thyme, ghee.
  • Sauce: Miso-sesame dressing (miso, sesame seeds, lime juice, olive oil).
  • Dip: Avocado-tahini dip (avocado, tahini, lime juice, garlic).

10. Broccoli and Cauliflower Stir-Fry
  • Ingredients: Broccoli, cauliflower, almonds, turmeric, coconut oil.
  • Sauce: Coconut-lime dressing (coconut milk, lime juice, ginger).
  • Dip: Almond-cilantro chutney (almonds, coriander leaves, lime, ginger).

11. Spinach and Kale Stir-Fry
  • Ingredients: Spinach, kale, pumpkin seeds, garlic, olive oil.
  • Sauce: Tahini-turmeric dressing (tahini, turmeric, lemon juice, water).
  • Dip: Pumpkin seed pesto (pumpkin seeds, basil, olive oil, garlic).

12. Green Beans and Zucchini Stir-Fry
  • Ingredients: Green beans, zucchini, sesame seeds, ginger, olive oil.
  • Sauce: Lemon-tahini sauce (tahini, lemon juice, water, cumin).
  • Dip: Avocado-cilantro dip (avocado, coriander leaves, lime juice, olive oil).

13. Asparagus and Mushroom Stir-Fry
  • Ingredients: Asparagus, mushrooms, pine nuts, garlic, ghee.
  • Sauce: Miso-ginger dressing (miso, ginger, rice bran oil, lime juice).
  • Dip: Pine nut pesto (pine nuts, basil, olive oil, garlic).

14. Cabbage and Daikon Stir-Fry
  • Ingredients: Cabbage, daikon, sunflower seeds, cumin, olive oil.
  • Sauce: Turmeric-tahini sauce (tahini, turmeric, lemon juice, water).
  • Dip: Sunflower seed dip (sunflower seeds, parsley, lemon juice, olive oil).

15. Bok Choy and Carrot Stir-Fry
  • Ingredients: Bok choy, carrot, sesame seeds, ginger, coconut oil.
  • Sauce: Tamari-ginger dressing (tamari, ginger, lime juice, sesame oil).
  • Dip: Avocado-miso dip (avocado, miso, lime juice, olive oil).

16. Okra and Spinach Stir-Fry
  • Ingredients: Okra, spinach, pumpkin seeds, turmeric, olive oil.
  • Sauce: Coconut-cilantro dressing (coconut milk, coriander leaves, lime juice).
  • Dip: Pumpkin seed chutney (pumpkin seeds, lime, ginger, olive oil).

17. Beet Greens and Zucchini Stir-Fry
  • Ingredients: Beet greens, zucchini, pine nuts, garlic, olive oil.
  • Sauce: Lemon-garlic dressing (lemon juice, garlic, olive oil, parsley).
  • Dip: Pine nut pesto (pine nuts, basil, olive oil, garlic).

18. Kale and Mushroom Stir-Fry
  • Ingredients: Kale, mushrooms, sesame seeds, thyme, ghee.
  • Sauce: Miso-sesame dressing (miso, sesame seeds, lime juice, olive oil).
  • Dip: Avocado-tahini dip (avocado, tahini, lime juice, garlic).

19. Broccoli and Green Beans Stir-Fry
  • Ingredients: Broccoli, green beans, almonds, turmeric, coconut oil.
  • Sauce: Coconut-lime dressing (coconut milk, lime juice, ginger).
  • Dip: Almond-cilantro chutney (almonds, coriander leaves, lime, ginger).

20. Spinach and Asparagus Stir-Fry
  • Ingredients: Spinach, asparagus, pumpkin seeds, garlic, olive oil.
  • Sauce: Tahini-turmeric dressing (tahini, turmeric, lemon juice, water).
  • Dip: Pumpkin seed pesto (pumpkin seeds, basil, olive oil, garlic).
POWER Salads

power salads

While there are innumerable recipes on YouTube (click to see), here are some proven recipes.  ​Try to find the best recipe you like, and feel free to modify it to excite you. Always include the following in the search phrase such as low-carb, grain-free, high-protein. If you don't follow anything here, ask Google, ChatGPT, Gemini, etc. - they will tell you more. ​
1. Greek-Inspired Salad
  • Ingredients: Cucumber, cherry tomatoes, red onion, parsley, olives, feta (optional).
  • Dressing: Lemon-olive oil dressing (lemon juice, olive oil, oregano, garlic).
  • Dip: Tzatziki (cucumber, coconut yogurt, garlic, dill).

2. Kale and Avocado Salad
  • Ingredients: Kale, avocado, pumpkin seeds, lemon juice, olive oil.
  • Dressing: Tahini-lemon dressing (tahini, lemon juice, water, garlic).
  • Dip: Avocado-cilantro dip (avocado, coriander leaves, lime juice, olive oil).

3. Beetroot and Walnut Salad
  • Ingredients: Beetroot, walnuts, arugula, parsley, olive oil.
  • Dressing: Balsamic vinaigrette (balsamic vinegar, olive oil, mustard, honey).
  • Dip: Walnut pesto (walnuts, basil, olive oil, garlic).

4. Mediterranean Chopped Salad
  • Ingredients: Cucumber, bell peppers, red onion, parsley, olives.
  • Dressing: Lemon-herb dressing (lemon juice, olive oil, oregano, thyme).
  • Dip: Hummus (chickpeas, tahini, lemon juice, garlic).

5. Spinach and Strawberry Salad
  • Ingredients: Spinach, strawberries, almonds, red onion, olive oil.
  • Dressing: Strawberry vinaigrette (strawberries, balsamic vinegar, olive oil).
  • Dip: Almond-cilantro chutney (almonds, coriander leaves, lime, ginger).

6. Asian-Inspired Cucumber Salad
  • Ingredients: Cucumber, sesame seeds, green onions, cilantro, lime juice.
  • Dressing: Sesame-ginger dressing (tamari, sesame oil, ginger, lime juice).
  • Dip: Miso-tahini dip (miso, tahini, lime juice, garlic).

7. Carrot and Raisin Salad
  • Ingredients: Carrots, raisins, sunflower seeds, parsley, olive oil.
  • Dressing: Lemon-tahini dressing (tahini, lemon juice, water, cumin).
  • Dip: Sunflower seed dip (sunflower seeds, parsley, lemon juice, olive oil).

8. Broccoli and Cranberry Salad
  • Ingredients: Broccoli, dried cranberries, sunflower seeds, red onion, olive oil.
  • Dressing: Apple cider vinaigrette (apple cider vinegar, olive oil, mustard, honey).
  • Dip: Cranberry chutney (cranberries, lime juice, ginger, olive oil).

9. Caesar Salad (Low-Carb Version)
  • Ingredients: Romaine lettuce, Parmesan cheese, croutons (optional), olive oil.
  • Dressing: Caesar dressing (coconut yogurt, garlic, lemon juice, olive oil).
  • Dip: Avocado-caesar dip (avocado, garlic, lemon juice, olive oil).

10. Moroccan-Inspired Carrot Salad
  • Ingredients: Carrots, parsley, cumin, lemon juice, olive oil.
  • Dressing: Lemon-cumin dressing (lemon juice, olive oil, cumin, garlic).
  • Dip: Tahini-cilantro dip (tahini, coriander leaves, lime juice, garlic).

11. Waldorf Salad (Low-Carb Version)
  • Ingredients: Apples, celery, walnuts, parsley, olive oil.
  • Dressing: Yogurt-honey dressing (coconut yogurt, honey, lemon juice).
  • Dip: Walnut pesto (walnuts, basil, olive oil, garlic).

12. Italian-Inspired Caprese Salad
  • Ingredients: Cherry tomatoes, fresh mozzarella, basil, olive oil.
  • Dressing: Balsamic glaze (balsamic vinegar, honey).
  • Dip: Basil pesto (basil, pine nuts, olive oil, garlic).

13. Quinoa and Vegetable Salad
  • Ingredients: Quinoa, cucumber, cherry tomatoes, parsley, olive oil.
  • Dressing: Lemon-herb dressing (lemon juice, olive oil, oregano, thyme).
  • Dip: Tahini-lemon dip (tahini, lemon juice, water, garlic).

14. Asian-Inspired Cabbage Salad
  • Ingredients: Cabbage, carrots, sesame seeds, green onions, cilantro.
  • Dressing: Sesame-ginger dressing (tamari, sesame oil, ginger, lime juice).
  • Dip: Miso-tahini dip (miso, tahini, lime juice, garlic).

15. Mediterranean Chickpea Salad
  • Ingredients: Chickpeas, cucumber, cherry tomatoes, parsley, olives.
  • Dressing: Lemon-olive oil dressing (lemon juice, olive oil, oregano, garlic).
  • Dip: Hummus (chickpeas, tahini, lemon juice, garlic).

16. Spinach and Pomegranate Salad
  • Ingredients: Spinach, pomegranate seeds, walnuts, red onion, olive oil.
  • Dressing: Pomegranate vinaigrette (pomegranate juice, olive oil, mustard, honey).
  • Dip: Walnut pesto (walnuts, basil, olive oil, garlic).

17. Cucumber and Avocado Salad
  • Ingredients: Cucumber, avocado, sesame seeds, lime juice, olive oil.
  • Dressing: Lime-tahini dressing (tahini, lime juice, water, garlic).
  • Dip: Avocado-cilantro dip (avocado, coriander leaves, lime juice, olive oil).

18. Roasted Vegetable Salad
  • Ingredients: Roasted zucchini, bell peppers, red onion, parsley, olive oil.
  • Dressing: Balsamic vinaigrette (balsamic vinegar, olive oil, mustard, honey).
  • Dip: Hummus (chickpeas, tahini, lemon juice, garlic).

19. Kale and Apple Salad
  • Ingredients: Kale, apples, walnuts, red onion, olive oil.
  • Dressing: Apple cider vinaigrette (apple cider vinegar, olive oil, mustard, honey).
  • Dip: Walnut pesto (walnuts, basil, olive oil, garlic).

20. Mediterranean Lentil Salad
  • Ingredients: Lentils, cucumber, cherry tomatoes, parsley, olives.
  • Dressing: Lemon-olive oil dressing (lemon juice, olive oil, oregano, garlic).
  • Dip: Hummus (chickpeas, tahini, lemon juice, garlic).
POWER SNACKS

​power snacks

Snacks are for quick energy or a stimulation. Initially, you will need it. If you feel like not needing snacks, you are not eating enough breakfast, lunch or both. Follow the above cues and find more on youtube! 
1. Roasted Chickpeas
  • Ingredients: Chickpeas, olive oil, cumin, turmeric, paprika.
  • Protein: Chickpeas.
  • Dip: Tahini-lemon dip (tahini, lemon juice, water, garlic).

2. Almond Butter Celery Sticks
  • Ingredients: Celery sticks, almond butter, chia seeds.
  • Protein: Almond butter.
  • Dip: None needed (almond butter acts as the dip).

3. Pumpkin Seed Trail Mix
  • Ingredients: Pumpkin seeds, almonds, coconut flakes, dark chocolate (optional).
  • Protein: Pumpkin seeds, almonds.
  • Dip: None needed.

4. Marinated Tofu and Avocado Roll-Ups
  • Ingredients: Marinated tofu slices, avocado slices, spinach leaves.
  • Protein: Tofu.
  • Dip: Avocado-cilantro dip (avocado, coriander leaves, lime juice, olive oil).

5. Boiled Eggs with Spices
  • Ingredients: Hard-boiled eggs, paprika, turmeric, black pepper.
  • Protein: Eggs.
  • Dip: Turmeric-tahini dip (tahini, turmeric, lemon juice, water).

6. Cucumber and Hummus Bites
  • Ingredients: Cucumber slices, hummus (chickpeas, tahini, lemon juice, and garlic).
  • Protein: Hummus.
  • Dip: None needed (hummus acts as the dip).

7. Kale Chips
  • Ingredients: Kale, olive oil, nutritional yeast, and garlic powder.
  • Protein: Nutritional yeast.
  • Dip: Tahini-lemon dip (tahini, lemon juice, water, garlic).

8. Spiced Roasted Almonds
  • Ingredients: Almonds, olive oil, cumin, paprika, turmeric.
  • Protein: Almonds.
  • Dip: None needed.

9. Zucchini Fritters
  • Ingredients: Zucchini, almond flour, eggs, parsley, olive oil.
  • Protein: Eggs, almond flour.
  • Dip: Avocado-cilantro dip (avocado, coriander leaves, lime juice, olive oil).

10. Marinated Tempeh and Avocado Lettuce Wraps
  • Ingredients: Lettuce leaves, marinated tempeh slices, avocado slices.
  • Protein: Tempeh.
  • Dip: None needed.

11. Chia Seed Pudding
  • Ingredients: Chia seeds, coconut milk, vanilla extract, cinnamon.
  • Protein: Chia seeds.
  • Dip: None needed.

12. Roasted Edamame
  • Ingredients: Edamame, olive oil, sea salt, and garlic powder.
  • Protein: Edamame.
  • Dip: Miso-tahini dip (miso, tahini, lime juice, garlic).

13. Spinach and Feta Egg Muffins
  • Ingredients: Eggs, spinach, feta cheese, olive oil.
  • Protein: Eggs, feta.
  • Dip: None needed.

14. Sunflower Seed Crackers
  • Ingredients: Sunflower seeds, almond flour, olive oil, rosemary.
  • Protein: Sunflower seeds.
  • Dip: Avocado-cilantro dip (avocado, coriander leaves, lime juice, olive oil).

15. Seasoned Lentil and Avocado Lettuce Wraps
  • Ingredients: Lettuce leaves, seasoned cooked lentils, avocado, lemon juice.
  • Protein: Lentils.
  • Dip: None needed.

16. Coconut Yoghurt with Nuts
  • Ingredients: Coconut yoghurt, almonds, walnuts, and chia seeds.
  • Protein: Nuts, chia seeds.
  • Dip: None needed.

17. Spiced Roasted Pumpkin Seeds
  • Ingredients: Pumpkin seeds, olive oil, cumin, paprika, turmeric.
  • Protein: Pumpkin seeds.
  • Dip: None needed.

18. Avocado and Egg Salad
  • Ingredients: Avocado, hard-boiled eggs, parsley, lemon juice.
  • Protein: Eggs.
  • Dip: None needed.

19. Spiced Chickpea Lettuce Wraps
  • Ingredients: Lettuce leaves, seasoned mashed chickpeas, avocado, lime juice.
  • Protein: Chickpeas.
  • Dip: None needed.

20. Protein Energy Balls
  • Ingredients: Almond butter, chia seeds, coconut flakes, dark chocolate (optional).
  • Protein: Almond butter, chia seeds.
  • Dip: None needed.
calming yummy soups
While I prefer blending a large handful of pre-boiled/steamed vegetables with boiling water in a blender with salt, spices and herbs, you may love other ideas as well!
1. Clear Vegetable Broth
  • Ingredients: Carrot, celery, leek, parsley, ginger, turmeric.
  • Flavor Enhancer: Lemon juice, fresh herbs (parsley, cilantro).
  • Topping: Zucchini noodles.

2. Miso Soup with Tofu and Wakame
  • Ingredients: Miso paste, tofu, wakame seaweed, green onions, ginger.
  • Flavor Enhancer: Tamari, sesame oil.
  • Topping: Sesame seeds.

3. Ginger-Turmeric Chicken Soup
  • Ingredients: Chicken broth, shredded chicken, ginger, turmeric, garlic.
  • Flavor Enhancer: Lime juice, cilantro.
  • Topping: Sliced green onions.

4. Lemon and Herb Zucchini Soup
  • Ingredients: Zucchini, vegetable broth, lemon juice, thyme, garlic.
  • Flavor Enhancer: Lemon zest, olive oil.
  • Topping: Fresh parsley.

5. Spiced Tomato Soup
  • Ingredients: Tomatoes, vegetable broth, garlic, cumin, paprika.
  • Flavor Enhancer: Fresh basil, olive oil.
  • Topping: Coconut yogurt.

6. Coconut Curry Soup
  • Ingredients: Coconut milk, vegetable broth, curry powder, ginger, turmeric.
  • Flavor Enhancer: Lime juice, cilantro.
  • Topping: Sliced red chili.

7. Clear Broth with Bok Choy and Mushrooms
  • Ingredients: Vegetable broth, bok choy, mushrooms, ginger, garlic.
  • Flavor Enhancer: Tamari, sesame oil.
  • Topping: Sesame seeds.

8. Lemon-Garlic Chicken Soup
  • Ingredients: Chicken broth, shredded chicken, lemon juice, garlic, parsley.
  • Flavor Enhancer: Lemon zest, olive oil.
  • Topping: Fresh dill.

9. Turmeric-Spiced Lentil Soup
  • Ingredients: Red lentils, vegetable broth, turmeric, cumin, garlic.
  • Flavor Enhancer: Lemon juice, cilantro.
  • Topping: Toasted pumpkin seeds.

10. Ginger and Lemongrass Broth
  • Ingredients: Vegetable broth, ginger, lemongrass, lime leaves, garlic.
  • Flavor Enhancer: Lime juice, cilantro.
  • Topping: Sliced mushrooms.

11. Clear Broth with Spinach and Lemon
  • Ingredients: Vegetable broth, spinach, lemon juice, garlic, parsley.
  • Flavor Enhancer: Lemon zest, olive oil.
  • Topping: Toasted pine nuts.

12. Spiced Pumpkin Soup
  • Ingredients: Pumpkin puree, vegetable broth, cumin, ginger, turmeric.
  • Flavor Enhancer: Coconut milk, lime juice.
  • Topping: Toasted pumpkin seeds.

13. Garlic and Herb Tomato Soup
  • Ingredients: Tomatoes, vegetable broth, garlic, basil, oregano.
  • Flavor Enhancer: Olive oil, balsamic vinegar.
  • Topping: Fresh basil leaves.

14. Clear Broth with Daikon and Carrot
  • Ingredients: Vegetable broth, daikon, carrot, ginger, garlic.
  • Flavor Enhancer: Tamari, sesame oil.
  • Topping: Sliced green onions.

15. Lemon-Thyme Chicken Soup
  • Ingredients: Chicken broth, shredded chicken, lemon juice, thyme, garlic.
  • Flavor Enhancer: Lemon zest, olive oil.
  • Topping: Fresh parsley.

16. Spiced Coconut and Cauliflower Soup
  • Ingredients: Coconut milk, vegetable broth, cauliflower, curry powder, turmeric.
  • Flavor Enhancer: Lime juice, cilantro.
  • Topping: Toasted coconut flakes.

17. Clear Broth with Kale and Lemon
  • Ingredients: Vegetable broth, kale, lemon juice, garlic, parsley.
  • Flavor Enhancer: Lemon zest, olive oil.
  • Topping: Toasted sunflower seeds.

18. Ginger and Turmeric Carrot Soup
  • Ingredients: Carrots, vegetable broth, ginger, turmeric, garlic.
  • Flavor Enhancer: Coconut milk, lime juice.
  • Topping: Fresh cilantro.

19. Lemon-Garlic Zucchini Soup
  • Ingredients: Zucchini, vegetable broth, lemon juice, garlic, thyme.
  • Flavor Enhancer: Lemon zest, olive oil.
  • Topping: Fresh parsley.

20. Clear Broth with Bok Choy and Ginger
  • Ingredients: Vegetable broth, bok choy, ginger, garlic, green onions.
  • Flavor Enhancer: Tamari, sesame oil.
  • Topping: Sesame seeds.
Your shopping list
Meal & Size - Start with a pre-breakfast and lunch that is made mostly of low-carb vegetables and 100g protein sources. Increase the vegetables daily by 50 grams. At one stage this combination will be 1% of your body weight and you can't even think about eating your normal breakfast. A 60-kg person ideally would eat 500g of low-carb vegetables and 100g of protein source as breakfast. You can start from where you are and get here over 3-10 days, gradually. Eat safely, as large as possible. A gradual breakfast optimisation is given below. Work with your lunch in the same way. 

Shopping List - Avoid anything that is not agreeable to you. This is a starter list. These are cell-nourishing, energy-building, and anti-inflammatory food items. Also, personalize it further if you need to. Vegetables -Most coloured, low-carb items. Vegetables: Gourds & Melons: Ash gourd (winter melon), bitter gourd (karela/pavakkai), bottle gourd (lauki/sorakkai), ridge gourd (turai/peerkangai), snake gourd (padwal/pudalangai), yellow cucumber (vellari), zucchini. Leafy Greens: Beet greens, fenugreek leaves (methi/venthaya keerai), kale, mustard greens (sarson), spinach (keerai varieties like arai keerai, mulai keerai), sweet potato leaves. Cruciferous Vegetables: Broccoli, Brussels sprouts, cabbage (green & purple), cauliflower. Roots & Tubers: Beetroot (in moderation), carrot, daikon, parsnips, radish (mullangi), rhubarb, turnips. Legumes & Beans: Beans (broad beans, field beans/mochai, cluster beans/kothavarangai, green beans), bean sprouts. Stems & Flowers: Asparagus, banana stem (vazhaithandu), banana flower (vazhaipoo), taro stems (chembu thandu), drumsticks (moringa/murungakkai), jackfruit seeds (palakottai). Herbs & Aromatics: Chives, coriander leaves, curry leaves, celery, celery leaves, leeks, mint leaves, parsley. Other Vegetables: Artichoke, avocado, bell peppers, capsicum, cucumber, ivy gourd (tindora/kovakkai), lettuce, okra, pumpkin, sprouts, squash, sundakkai (turkey berry), tomato (in moderation). Seeds & Nuts: Pumpkin seeds (for B12 support). Fruits. For snacks. Low-sugar dried fruits are also fine in small quantities. Apples Coconut Cranberries Figs Lemon Lime Papaya  Pears Persimmon Pomegranate. Grain-like. Buckwheat Millet Rye Quinoa Amaranth. Beans. Generally all non-gassy items. Adzuki Beans Black beans Black-eyed beans Kidney beans Lentils Lima Beans Mung bean Navy beans Pinto beans.  Nuts, Seeds. Almost all small nuts and seeds that are soaked are easier to digest. Almonds Coconut Pine nuts Pumpkin Sunflower seeds Sesame seeds. Herbs, Spices. All gentle spices and herbs. Allspice Anise Asafoetida Basil Bay leaves Cardamom Celery seeds Cinnamon Cloves Coriander Cumin Fennel Fenugreek Ginger. Curry leaf Fresh Lemon thyme Rye Licorice Nutmeg Seitan Parsley Pepper Rosemary Sage Tarragon Thyme Turmeric. Oils. Rice bran oil Olive oil Coconut oil Ghee. Sweeteners. A small amount, only if you need it. Honey Palm Sugar Molasses. Teas. Generally all caffeine-free items. Alfalfa Basil Blackberry Burdock Chamomile Chrysanthemum Cinnamon Clove Comfrey Dandelion Fenugreek Fennel Ginger Green Tea Jasmine Lemon/ Lime Lemongrass Licorice Nettle Peppermint Sage Spearmint Yerba mate. Drinks. Fresh filtered or spring water (not ‘dead’ distilled water) Low sugar juices. Apricot juice Coconut milk Cranberry juice Lemon juice Prune juice. Condiments. Dark chocolate Chutney Coriander Coriander leaves Curry leaves Olive Miso Parsley Salt Tamari. ​Others. Have small animals and birds, along with all types of fish except shellfish.
veg protein replacement

PROTEIN COMPARISON:
​Non-vEg replacement

Chicken (31g protein per 100g)
  • Tempeh (19g protein per 100g) - Fermented soybeans, firmer texture, great for slicing
  • Seitan (25g protein per 100g) - Wheat gluten, closest in texture to chicken
  • Tofu (15g protein per 100g) - Versatile, absorbs flavours well
  • Lentils (9g protein cooked per 100g) - Earthy flavour, good in curries

Turkey (29g protein per 100g)
  • Tempeh (19g protein per 100g) - Similar texture and versatility
  • Hemp seeds (10g protein per 3 tbsp) - Complete amino acid profile
  • Chickpeas (15g protein cooked per 100g) - Versatile legume
  • Textured vegetable protein (TVP) (12g protein per ¼ cup dry) - Meat-like texture

Beef (26g protein per 100g)
  • Seitan (25g protein per 100g) - Best protein match, meaty texture
  • Lentils (9g protein cooked per 100g) - Iron-rich, hearty
  • Tempeh (19g protein per 100g) - Complete protein
  • Mushrooms (cremini/portobello) (3g per 100g) - Umami flavour, combined with legumes

Pork (27g protein per 100g)
  • Tempeh (19g protein per 100g) - Similar versatility
  • Seitan (25g protein per 100g) - Closest protein match
  • Chickpeas (15g protein cooked per 100g) - Good in stir-fries
  • Black beans (8g protein cooked per 100g) - Hearty alternative

FISH & SEAFOOD
  • Salmon (25g protein per 100g) + Omega-3s
  • Hemp seeds (10g protein per 3 tbsp) + Omega-3s - Best match for healthy fats
  • Chia seeds (5g protein per 2 tbsp) + Omega-3s - Similar nutritional profile
  • Walnuts (8.7g per 100g) + Omega-3s - Heart-healthy fats
  • Tofu (15g) - For mild flavour dishes
  • Tempeh (19g) - For more substantial dishes

Tuna (30g protein per 100g) + Omega-3s
  • Hemp seeds (10g per 3 tbsp) + Omega-3s - Complete protein
  • Chickpeas (15g cooked per 100g) - Great in salads and wraps
  • Lentils (9g cooked per 100g) - Hearty, versatile
  • Chia seeds (5g per 2 tbsp) + Omega-3s
  • Tofu (15g) - Mild flavour, absorbs seasonings

Shrimp (24g protein per 100g)
  • Edamame (11g protein per 100g) - Similar color and firmness
  • Tempeh (19g) - Meaty texture
  • Chickpeas (15g cooked) - Creamy texture when mashed
  • Sunflower seeds (8.6g per 100g) - For crunch

White Fish (Cod, Tilapia) (20g protein per 100g)
  • Tofu (15g) - Similar mild flavor and delicate texture
  • Chickpeas (15g) - Flaked for fish-like texture
  • Lentils (9g) - Hearty alternative
  • Mung beans (7g cooked) - Lighter texture

EGGSWhole Egg (6g protein per egg) + Complete Amino Acid Profile
  • Tofu scramble (15g per 100g) - 1:1 replacement for scrambled eggs
  • Chickpea flour (8g per 2 tbsp) - For baking and binding
  • Nutritional yeast (8g per 2 tbsp) - For baking and flavor
  • Flax/Chia egg (2 tbsp ground + 5 tbsp water) - Binding agent for baking
  • Mung bean (7g cooked per 100g) - For curries

Egg White (3.6g protein per white) - For Structure/Binding
  • Aquafaba (from chickpea can) - Best 1:1 replacement for whipping
  • Chickpea flour (8g per 2 tbsp) - For binding baked goods
  • Tapioca starch - For texture in baked goods
  • Arrowroot powder - For binding and structure

Egg Yolk (2.7g protein per yolk) - For Richness/Binding
  • Cornstarch - For binding
  • Tahini (5g per 2 tbsp) - For creamy richness
  • Coconut cream - For richness in dishes
  • Aquafaba - For texture
ADDITIONAL HIGH-PROTEIN VEGETARIAN OPTIONS
  • Lentils (9g cooked/100g) - Most affordable legume
  • Black beans (8g cooked/100g) - Complete protein with grains
  • Peas (5g cooked/100g) - Fresh or frozen
  • Spirulina/Chlorella (60g dry/100g) - Super high protein (use sparingly)
  • Pumpkin seeds (9g/100g) - Nutrient-dense
  • Sunflower seeds (8.6g/100g) - Versatile
  • Quinoa (8g cooked/100g) - Complete protein grain
  • Buckwheat (3.4g cooked/100g) - Gluten-free grain
This guide will help you make informed substitutions in your recipes while maintaining nutritional balance!
a sample 7 day meal plan
7-Day PowerMeals Meal Plan

Based on the PowerMeals guidelines, I've created a simple, delicious, and strictly authentic meal plan that follows the "Your Shopping List" instructions: pre-breakfast/lunch of mostly low-carb vegetables with 100g protein sources, increasing daily vegetable intake by 50g, keeping meals to 1% of body weight, and featuring cell-nourishing, energy-building, anti-inflammatory foods.​

DAY 1: Vitality DayBreakfast (Pre-breakfast concept)
  • Base: 500g Low-carb vegetables stir-fried (zucchini, broccoli, bell peppers)
  • Protein (100g): Boiled Eggs with Spices (3 eggs + turmeric spice blend)
  • Dip: Tahini-lemon dip
Lunch - Power Stir-Fry
  • Broccoli and Zucchini Stir-Fry with sesame seeds, ginger, garlic, olive oil
  • Sauce: Tahini dressing (tahini, lemon juice, water, garlic)
  • Dip: Avocado-cilantro dip
  • Protein Option: Add 150g grilled chicken breast OR keep as vegan with added almonds
Snack
  • Almond Butter Celery Sticks with chia seeds
Dinner (Light Soup)
  • Clear Vegetable Broth with carrot, celery, leek, parsley, ginger, turmeric
  • Topping: Zucchini noodles
  • Protein Option: Add chicken broth OR keep vegetarian

DAY 2: Energy & Greens DayBreakfast (Pre-breakfast concept)
  • Base: 550g Low-carb vegetables (increase 50g daily)
  • Protein (100g): Marinated Tofu and Avocado Roll-Ups (marinated tofu slices, avocado, spinach)
  • Dip: Avocado-cilantro dip
Lunch - Power Salad
  • Mediterranean Chickpea Salad: Chickpeas, cucumber, cherry tomatoes, parsley, olives
  • Dressing: Lemon-olive oil dressing (lemon juice, olive oil, oregano, garlic)
  • Dip: Hummus (chickpeas, tahini, lemon juice, garlic)
  • Protein Option (Non-Veg): Add 150g grilled fish fillets (any non-shellfish fish) OR grilled shrimp
Snack
  • Roasted Chickpeas (olive oil, cumin, turmeric, paprika)
Dinner (Calming Soup)
  • Miso Soup with Tofu and Wakame: Miso paste, tofu, wakame seaweed, green onions, ginger
  • Flavor Enhancer: Tamari, sesame oil
  • Topping: Sesame seeds

DAY 3: Rainbow Harvest DayBreakfast (Pre-breakfast concept)
  • Base: 600g Low-carb vegetables
  • Protein (100g): Spinach and Feta Egg Muffins (eggs, spinach, feta cheese)
  • Dip: Avocado-cilantro dip
Lunch - Power Stir-Fry
  • Kale and Cauliflower Stir-Fry with pumpkin seeds, turmeric, coconut oil
  • Sauce: Coconut-lime dressing (coconut milk, lime juice, ginger)
  • Dip: Pumpkin seed pesto (pumpkin seeds, basil, olive oil, garlic)
  • Protein Option (Non-Veg): Add 150g ground turkey OR keep vegan with extra almonds
Snack
  • Spiced Roasted Almonds (olive oil, cumin, paprika, turmeric)
Dinner (Warming Soup)
  • Ginger-Turmeric Chicken Soup: Chicken broth, shredded chicken, ginger, turmeric, garlic
  • Flavor Enhancer: Lime juice, cilantro
  • Topping: Sliced green onions
  • Protein Option (Vegetarian): Replace with lentil-based Turmeric-Spiced Lentil Soup

DAY 4: Sunshine DayBreakfast (Pre-breakfast concept)
  • Base: 650g Low-carb vegetables
  • Protein (100g): Avocado and Hard-boiled Eggs (2-3 eggs, avocado, parsley, lemon juice)
  • Dip: Avocado-cilantro dip
Lunch - Power Salad
  • Asian-Inspired Cabbage Salad: Cabbage, carrots, sesame seeds, green onions, cilantro
  • Dressing: Sesame-ginger dressing (tamari, sesame oil, ginger, lime juice)
  • Dip: Miso-tahini dip (miso, tahini, lime juice, garlic)
  • Protein Option (Non-Veg): Add 150g grilled salmon fillets OR sautéed shrimp
Snack
  • Chia Seed Pudding (chia seeds, coconut milk, vanilla extract, cinnamon)
Dinner (Clear Broth)
  • Clear Broth with Daikon and Carrot: Vegetable broth, daikon, carrot, ginger, garlic
  • Flavour Enhancer: Tamari, sesame oil
  • Topping: Sliced green onions

DAY 5: Detox & Refresh DayBreakfast (Pre-breakfast concept)
  • Base: 700g Low-carb vegetables
  • Protein (100g): Zucchini Fritters (zucchini, almond flour, eggs, parsley, olive oil)
  • Dip: Avocado-cilantro dip
Lunch - Power Stir-Fry
  • Green Beans and Asparagus Stir-Fry with almonds, garlic, olive oil
  • Sauce: Lemon-tahini sauce (tahini, lemon juice, water, cumin)
  • Dip: Almond-cilantro chutney (almonds, cilantro leaves, lime, ginger)
  • Protein Option (Non-Veg): Add 150g white fish or grilled chicken breast
Snack
  • Cucumber and Hummus Bites (cucumber slices with hummus dip)
Dinner (Restorative Soup)
  • Lemon-Garlic Zucchini Soup: Zucchini, vegetable broth, lemon juice, garlic, thyme
  • Flavor Enhancer: Lemon zest, olive oil
  • Topping: Fresh parsley
  • Protein Option (Non-Veg): Use chicken broth base with poached shredded chicken

DAY 6: Anti-Inflammatory DayBreakfast (Pre-breakfast concept)
  • Base: 750g Low-carb vegetables
  • Protein (100g): Marinated Tempeh and Avocado Lettuce Wraps (tempeh, avocado, lettuce leaves)
  • Dip: Avocado-cilantro dip
Lunch - Power Salad
  • Spinach and Pomegranate Salad: Spinach, pomegranate seeds, walnuts, red onion, olive oil
  • Dressing: Pomegranate vinaigrette (pomegranate juice, olive oil, mustard, honey)
  • Dip: Walnut pesto (walnuts, basil, olive oil, garlic)
  • Protein Option (Non-Veg): Add 150g grilled lamb or duck breast (premium options)
Snack
  • Protein Energy Balls (almond butter, chia seeds, coconut flakes, dark chocolate optional)
Dinner (Nourishing Soup)
  • Spiced Coconut and Cauliflower Soup: Coconut milk, vegetable broth, cauliflower, curry powder, turmeric
  • Flavor Enhancer: Lime juice, cilantro
  • Topping: Toasted coconut flakes

DAY 7: Celebration & Variety DayBreakfast (Pre-breakfast concept)
  • Base: 800g Low-carb vegetables (maximum variety)
  • Protein (100g): Roasted Edamame (olive oil, sea salt, garlic powder)
  • Dip: Tahini-lemon dip
Lunch - Power Stir-Fry
  • Spinach and Mushroom Stir-Fry with sesame seeds, garlic, ghee
  • Sauce: Miso-ginger dressing (miso, ginger, rice bran oil, lime juice)
  • Dip: Sesame-tahini dip (tahini, sesame seeds, lemon juice, garlic)
  • Protein Option (Non-Veg): Add 150g lean ground beef OR baked fish fillets
Snack
  • Roasted Edamame with sea salt and garlic powder
Dinner (Celebration Soup)
  • Lemon-Thyme Chicken Soup (if including meat): Chicken broth, shredded chicken, lemon juice, thyme, garlic
  • Topping: Fresh parsley
  • OR Vegetarian: Clear Broth with Kale and Lemon with vegetable broth, kale, lemon juice, garlic, parsley
  • Topping: Toasted sunflower seeds

Key Guidelines Applied from Shopping List Instructions:​Meal & Size Approach:
  • Started with pre-breakfast/lunch of mostly low-carb vegetables and 100g protein sources
  • Increased vegetables daily by 50g (Day 1: 500g → Day 7: 800g)
  • Kept at approximately 1-1.5% of 60kg body weight (500-800g vegetables + 100g protein)
  • Gradual breakfast optimisation
Core Principles - Cell-Nourishing Ingredients:
  • Low-Carb Vegetables: Gourds & Melons (ashgourd, bottle gourd), Leafy Greens (beet greens, kale, spinach), Cruciferous (broccoli, Brussels sprouts, cabbage), Roots & Tubers (beets, carrots, radishes)
  • Legumes & Beans: Mung beans, chickpeas, lentils (all soaked for easier digestion)
  • Herbs & Spices: Ginger, turmeric, cumin, cilantro, thyme, basil (all fresh where possible)
  • Quality Oils: Extra virgin olive oil, coconut oil, ghee, sesame oil
  • Non-Veg Options Provided:
    • Chicken (shredded, ground, grilled breast)
    • Fish (non-shellfish varieties like salmon, white fish)
    • Eggs (hard-boiled, fried, in muffins)
    • Tempeh/Tofu (plant-based protein options)
    • Premium options: Lamb, duck, shrimp (occasional 

SHOPPING LIST - 7-Day Meal Plan

Precise & Ready for Purchase

FRESH VEGETABLES (4,750g total for the week)Low-Carb Gourds & Melons
  • Zucchini: 1.5 kg (600g for stir-fries, 400g for fritters, 300g for soups, 250g for toppings)
  • Bottle Gourd (Lauki): 500g
  • Ashgourd (Winter Melon): 400g
Leafy Greens
  • Fresh Spinach (bunches): 800g (300g soups, 250g stir-fries, 250g salads)
  • Kale: 600g (200g stir-fries, 200g soups, 200g salads)
  • Beet Greens: 300g
  • Fresh Parsley (bunches): 150g (for garnish & sauces)
  • Fresh Cilantro (bunches): 150g (for garnish & dips)
Cruciferous Vegetables
  • Broccoli (heads): 1.2 kg (600g stir-fries, 300g soups, 300g salads)
  • Cauliflower (heads): 800g (400g stir-fries, 400g soups)
  • Brussels Sprouts: 300g
  • Cabbage (Green): 1 kg (500g salads, 300g stir-fries, 200g soups)
Roots & Tubers
  • Carrots: 1.2 kg (400g soups, 300g salads, 300g stir-fries, 200g snacks)
  • Daikon Radish: 500g
  • Beets: 600g (300g salads, 300g soups)
  • Radish (Mullangi): 200g
Additional Vegetables
  • Bell Peppers (mixed): 6 pieces = 750g (300g stir-fries, 250g salads, 200g soups)
  • Celery Stalks (bunches): 300g
  • Leek: 400g (for soups)
  • Green Onions/Scallions: 200g (for garnish & soups)
  • Tomatoes (Cherry): 400g (for salads)
  • Yellow Cucumber (Vellari): 400g (200g salads, 200g snacks)
Vegetables for Stir-fries & Variety
  • Mushrooms (mixed): 500g (200g stir-fries, 200g soups, 100g snacks)
  • Bok Choy: 600g
  • Okra: 300g
  • Snake Gourd (Padwal): 200g

PROTEINS (excluding vegetarian options)Eggs
  • Free-range Eggs: 24 eggs (12 for breakfast, 6 for snacks, 6 for dinners)
    • Usage: Boiled eggs with spices, Zucchini fritters, Spinach-feta muffins, Avocado egg salad
Meat & Poultry
  • Chicken Breast (boneless, skinless): 900g total
    • 150g × 3 days (for stir-fries/salads/soups)
    • 300g cooked for soups
  • Chicken Broth (organic): 1 L (for soups)
  • Ground Turkey (lean): 150g (for stir-fry variation)
  • Lean Ground Beef: 150g (for lunch option)
Fish & Seafood (Non-Shellfish)
  • White Fish Fillets (Cod/Halibut): 300g (150g × 2 days for salads/stir-fries)
  • Salmon Fillets: 150g (for Day 4 salad)
  • Shrimp (optional): 150g (for salad variation)
Vegetarian Proteins
  • Firm Tofu: 600g (300g for marinated rolls, 300g for miso soup)
  • Tempeh (marinated): 150g
  • Chickpeas (canned, low-sodium): 3 cans (540g each) = 1,620g total
    • 300g Day 2 lunch, 300g Day 4 snack, 300g Day 7 lunch, 300g dip reserves, 420g extra for variations

LEGUMES & BEANS (Dried, to be soaked)
  • Red Lentils: 400g (for Turmeric-Spiced Lentil Soup - Day 3 & 5 dinner variations)
  • Mung Beans (whole): 300g (for salads & soups)
  • Broad Beans: 200g

NUTS & SEEDSNuts
  • Raw Almonds (whole): 600g (200g for snacks, 200g for almond flour, 200g for pestos/dips)
  • Almond Flour (blanched): 500g (for fritters, crackers, snacks)
  • Almond Butter (organic): 300g (for celery sticks, snacks, dips)
  • Walnuts (raw): 400g (200g for salads, 200g for pesto)
  • Pine Nuts: 100g (for pestos)
Seeds
  • Sesame Seeds: 300g (150g for stir-fries, 150g for garnish/toppings)
  • Pumpkin Seeds (whole): 500g (200g for stir-fries, 200g for snacks, 100g for pesto)
  • Sunflower Seeds: 400g (200g for crackers, 100g for snacks, 100g for garnish)
  • Chia Seeds: 300g (150g for pudding, 150g for snacks/dips)
  • Flax Seeds: 100g (for energy balls)
  • Cumin Seeds: 50g (for seasoning)

OILS, GHEE & FATS
  • Extra Virgin Olive Oil: 1 L (primary cooking & dressing oil)
  • Coconut Oil (virgin, unrefined): 500 ml (for cooking)
  • Sesame Oil (toasted): 250 ml (for flavor enhancer)
  • Ghee (clarified butter): 250 ml (for cooking)
  • Avocado Oil: 250 ml (optional, for salad dressings)

HERBS & SPICES (Fresh & Dried)Fresh Herbs
  • Fresh Ginger Root: 400g (100g for soups, 100g for stir-fries, 100g for sauces, 100g for salads)
  • Fresh Garlic (bulbs): 15-20 cloves = 100g (for all recipes)
  • Fresh Turmeric Root (optional): 100g (fresh alternative to powder)
  • Fresh Thyme (bunches): 50g
  • Fresh Mint Leaves: 50g
  • Fresh Basil: 100g
  • Fresh Oregano: 50g
Dried Spices (Quality Grade)
  • Turmeric Powder: 100g
  • Cumin Powder: 100g
  • Coriander Powder: 100g
  • Paprika (sweet): 50g
  • Black Pepper (peppercorns to grind): 50g
  • Curry Powder: 75g
  • Ginger Powder: 50g
  • Chili Powder (mild): 50g
  • Cinnamon Powder: 25g
  • Asafetida (Hing): 10g
  • Fenugreek (Methi) Seeds: 25g
  • Mustard Seeds: 50g
Salt & Condiments
  • Sea Salt (unrefined): 500g
  • Tamari or Coconut Aminos (low-sodium soy sauce): 300 ml
  • Miso Paste (white/red blend): 250g (for soup & dips)

DAIRY & DAIRY-FREE ALTERNATIVESDairy (if including)
  • Feta Cheese: 200g (for spinach-feta muffins, salads)
  • Parmesan Cheese (optional): 100g
  • Coconut Yogurt: 400g (for soup topping)
Dairy-Free Alternatives
  • Coconut Milk (canned, full-fat): 4 cans (400ml each) = 1,600ml
    • 400ml Day 2, 400ml Day 3 soup, 400ml Day 4 salad, 400ml Day 7 soup
  • Almond Milk (unsweetened): 500 ml (if needed)

DRESSINGS & CONDIMENTS BASE INGREDIENTS
  • Raw Tahini (sesame paste): 400g (for dressings, dips, sauces)
  • Honey (raw, unfiltered): 150g (for dressings, energy balls)
  • Lemon Juice (fresh): 8-10 lemons or 200 ml bottled juice
  • Lime Juice (fresh): 6-8 limes or 150 ml bottled juice
  • Balsamic Vinegar (aged): 200 ml
  • Apple Cider Vinegar (raw): 200 ml
  • Coconut Vinegar: 100 ml

FRUITS (Limited, for snacks & salads)
  • Avocados: 8-10 pieces (3-4 for dips, 3-4 for salads, 2-3 for rolls)
  • Pomegranate: 2 whole (for Day 6 salad = 200g seeds)
  • Fresh Cranberries (or dried): 100g (for salads)
  • Apples: 3 pieces (for Day 6 salad)
  • Strawberries (fresh): 300g (for Day 2 salad variation)
  • Blueberries (optional): 100g

SPECIALTY INGREDIENTS (Vaidyagrama PowerMeals specific)
  • Wakame Seaweed (dried): 50g (for miso soup)
  • Nutritional Yeast: 100g (for kale chips)
  • Rosemary (fresh or dried): 50g
  • Sage (fresh or dried): 25g
  • Thyme (fresh or dried): 50g
  • Coriander Leaves (dried): 25g
  • Curry Leaves (if available fresh): 1 bunch

OPTIONAL PREMIUM PROTEINS (For variety/weekend)
  • Lamb Meat (lean): 150g (for Day 6 optional)
  • Duck Breast: 150g (for Day 6 optional)
  • Organic Chicken Broth: 1 L (already listed, confirm extra)

PANTRY STAPLES TO RESTOCK
  • Vegetable Broth (organic, low-sodium): 2 L
  • Water Filter: Ensure fresh or spring water
  • Parchment Paper (for baking fritters/snacks)
  • Aluminum Foil (for wrapping)

    Ask YOUR vaidya

    This is for my clients only. 
    Max file size: 20MB
    Max file size: 20MB
UA-31710372-1