Rimpy.Behl

Roasted Tomato Soup

Ingredients
* Tomatoes: 2, cut in halves
* Cherry tomatoes: 6 (or any tomatoes of choice)
* Red bell pepper: 1/2
* Garlic cloves: 6–7
* Laung (clove): 1
* Tej patta (bay leaf): 1
* Fresh basil leaves: 10–12
* Degi mirch: 1/2 teaspoon
* Black pepper: 1/2 teaspoon
* Rice flour slurry (1 teaspoon rice flour mixed with a little water)
* Salt to taste
* Oil spray
* Water as needed
* Fresh cream and basil leaves for garnish (optional)

Method
1. Heat a heavy-bottom pan or tawa.
2. Place the halved tomatoes, cherry tomatoes, red bell pepper, garlic cloves, laung, and tej patta on it.
3. Spray a little oil and sprinkle some salt.
4. Roast everything from both sides until lightly charred and softened.
5. Remove the tomato peel and discard the tej patta.
6. Transfer the remaining roasted ingredients to a blender, add fresh basil leaves, and grind into a smooth paste.
7. Sieve the mixture into a pot.
8. Add water to adjust consistency, then mix in degi mirch, black pepper, salt, and the rice-flour slurry.
9. Cook on medium heat for about five minutes, stirring occasionally.
10. Garnish with cream and basil leaves if desired, and serve warm.

Air fryer option
Roast all vegetables at 190°C for 10–12 minutes, shaking the basket halfway.

Makhana Chocolate Bites

Ingredients:
* 1 cup Makhana (Fox nuts)
* 1 tbsp H**p seeds
* 2 tbsp Pumpkin seeds
* 2 tbsp Sesame seeds
* 60g Sugar-free chocolate
* 1 tbsp Peanut butter
* 1 scoop Protein powder
* 1/4 cup Water (to mix protein layer)

Instructions:
1. Crunch Base: Dry roast 1 cup makhana for 5 minutes until crispy. Add h**p seeds, pumpkin seeds, and sesame seeds.
2. Chocolate Coating: Melt 60g sugar-free chocolate, pour it over the makhana-seed mix, and combine well. Transfer to a chocolate mould or a butter-paper-lined tray.
3. Protein Swirl: In a separate bowl, mix peanut butter, protein powder, and water until smooth. Spread evenly over the chocolate layer.
4. Set: Freeze for 20 minutes to set, then store in the fridge.

Estimated Macros (Per Recipe):
* Calories: 520 - 560 kcal
* Protein: 36g- 40g
* Carbs: 25g - 28g (Low Net Carbs due to sugar-free chocolate & high fiber)
* Fats: 32g - 35g (Wholesome fats from seeds & peanut butter)

(Note: Exact macros may vary slightly depending on your specific brand of protein powder and sugar-free chocolate.)

This ultra-creamy Roasted Broccoli Soup is wholesome, fitness-friendly, and exactly what you need for your dinner rotation. Best part? Zero heavy cream!

Ingredients (Serves 3):
2 cups broccoli florets
1/2 cup broccoli stalks (chopped)
1 onion (roughly chopped)
1 potato (diced)
1 whole garlic bulb
Salt to taste & oil spray
6 soaked cashews
1/4 cup coconut milk
1 cup water
Black pepper & chilli flakes (to garnish)

Method:
Spray veggies with oil, sprinkle salt, and bake until beautifully roasted.
Let them cool, squeeze out the roasted garlic, and blend everything with soaked cashews, water, and coconut milk until silky smooth.
Pour into a pan, simmer for 5 minutes.
Serve hot with a sprinkle of black pepper and chilli flakes!

Macros (per bowl/serving):
Calories: ~120 kcal
Protein: 5g
Carbs: 19g
Fats: 4g

Walnut Dates Cookies Recipe

Savour the wholesome goodness of these easy-to-make Walnut Dates Cookies! Packed with nutrients and naturally sweetened, they are perfect for a healthy snack.

Ingredients:
- 50 g walnuts
- 60 g deseeded dates
- 2 tsp flax seed powder
- 1/4 tsp baking soda
- Pinch of salt
- 1/4 tsp vanilla essence
- 1 tbsp water
- 1/2 tsp vinegar

Instructions:
1. Preheat your oven to 170°C (340°F).
2. Grind the walnuts in a food processor.
3. Add the deseeded dates and the remaining ingredients to the walnuts, and grind until well combined into a dough.
4. Place the balls on a baking sheet. Flatten with a wet finger or spoon.
5. Bake for 10-12 minutes until lightly golden.

Nutritional Facts (per cookie, makes about 8):
- Calories: 70
- Protein: 1.5 g
- Fat: 4 g
- Carbohydrates: 7 g
- Fiber: 1.5 g
- Sugar: 3 g

Weight-loss-friendly Palak Paneer Soya Roti 🌱💪

Ingredients:

2 cups Palak (Spinach) & 1 cup Fresh Coriander (Dhaniya)
1 cup Paneer
1-inch Ginger, 3-4 Garlic cloves, & Salt
1/2 cup Water
1/2 cup Soya Flour
1 cup Whole Wheat Flour
1 tsp Oil (optional)

Steps:
Blend: Mix the palak, paneer, coriander, ginger, garlic, salt, and water into a smooth green puree.
Knead: Pour the puree into a bowl, add the soya and wheat flours, and knead into a soft dough. Use 1 tsp oil at the end so it doesn’t stick.
Cook: Roll out and cook on a hot tawa as a soft roti or crisp paratha with minimal ghee.

Macros (Per Roti, yields 8):
Calories: 130 kcal
Protein: 8.5g
Carbs: 13g
Fats: 5g
Fiber: 3g

Crispy Air-Fried Masala Peas
Ingredients
* 1 cup frozen peas
* Spices: Salt to taste, 1 tsp chaat masala, ½ tsp red chilli powder, ¼ tsp turmeric, ½ tsp garlic powder, ½ tsp onion powder
* Spray oil
Method
* Add frozen peas and all spices directly into the air fryer basket.
* Spray with oil and shake well to coat evenly.
* Air fry at 180°C for 18 minutes (shake halfway). Let cool slightly for maximum crunch!

Approximate Macros (Per Batch)
135 kcal | 8g Protein | 21g Carbs | 7g Fiber | 2g Fat

Note: These macros are rough estimates. Actual values will vary depending on your specific ingredient brands, exact portion sizes, and preparation methods. Treat these as a helpful guide and use your own tracking app for precise numbers!

The Ultimate Low-Calorie Food List!

Protein aur fiber ke baad, the real secret to weightloss friendly eating is VOLUME. If you want to keep your stomach full without blowing up your calories, you need to add these nutritious, low-calorie foods to your daily meals!

Here is your ultimate fitness friendly grocery list:

🥒 Volume Veggies (Eat a mountain for almost zero calories!):

Zucchini & Broccoli: Grate them into air-fried patties for massive volume!

Lauki, Tori, & Tinda: High water content means you get a huge portion for under 70 calories.

🌱 The Smart Proteins (Maximum protein, minimum calories):

Soya Chunks: The absolute king of low-calorie vegetarian protein.

Firm Tofu: The smartest, lighter swap for heavy paneer.

🍲 The Magic Dals & Sprouts:

Green Moong Sprouts: The MVP of volume eating—massive crunch and fiber.

Yellow Moong Dal: Lighter, easier to digest, and perfect for chillas.

Roasted Chana: A small handful stops hunger pangs for hours.

🍿 Zero-Guilt Cravings & Snacks:

Makhana (Fox Nuts): Air-fry these for the perfect low-calorie crunch.

Rice Paper: Swap out heavy maida for crispy, wholesome air-fried samosas!

Greek Yogurt & Veg Skyr: Ditch the mayo and use these for creamy, low-calorie dips.

Eating in a calorie deficit doesn’t mean you have to stay hungry. Smart swaps = a full stomach!

Save this list for your next grocery run! 🛒 What is your favorite low-calorie swap from this list? Let me know below 👇

Diet ke naam pe ubla khana khana fitness industry ka sabse bada dhokha hai. 🚫 Break the myth with this Zero-Oil, One-Pot Biryani that packs a massive 61g of protein in this promo plate! 🍛💪

Bina ek boond tel ke, this nutritious and weight-loss-friendly bowl will make you forget you are even watching your macros.
Save this wholesome recipe for your next meal prep! 📌

📝 INGREDIENTS (Serves 4)

* 1 cup Rice (soaked 15-20 mins, drained)
* 250g Low-fat high-protein paneer (cubed)
* 300g Soya chunks (soaked in hot water & squeezed totally dry)
* 50g Edamame (shelled)
* 150g Non-fat plain Greek yoghurt
* 1 medium Onion & ½ Red bell pepper (diced)
* Whole Spices: 1 Black cardamom, 1 Green cardamom, 2 Peppercorns, 2 Cloves
* Powder Spices: Salt to taste, 1-2 tbsp Biryani masala, 1 tsp Degi mirch
* 2 cups Water

METHOD
1️⃣ In a non-stick pan, combine the soaked rice, paneer, squeezed soya chunks, edamame, veggies, yoghurt, and all the spices.
2️⃣ Turn the heat to high and dry-toast this mixture for 5 mins. Mix gently to coat everything evenly since we are using zero oil.
3️⃣ Pour in 2 cups of water, give it a gentle stir, and cover the pan with a tight lid.
4️⃣ Turn heat to medium and cook for 12- 15 minutes until the water is completely absorbed and the rice is perfectly cooked.
5️⃣ Turn off the heat and let it rest covered for 5 minutes before fluffing it gently with a fork.

MACROS

For the Plate in the video (⅓ portion of Biryani + 150g Greek Yoghurt side):
Calories: 567 kcal
Protein: 61g
Carbs: 76g
Fat: 2g

Protein ke baare mein toh sab baat karte hain, but the real secret to staying full on a calorie deficit? FIBER! 🥗

Fiber gives your meals massive volume, making your weightloss-friendly routine feel easy and satisfying. You don’t have to eat boring food to hit your goals.

As promised in the video, here is your ultimate fitness-friendly fiber cheat sheet, featuring only the best high-fiber foods. Save this for your next grocery run! 🛒👇

🫓 Smart Doughs & Bases (Boost your regular atta!):
• Adding Isabgol (Psyllium Husk) to regular dough (One of the highest fiber sources available!)
• Kneading blended Sprouts or Palak into your regular dough
• Quinoa or Jowar (The perfect high-fiber swaps for white rice)
• Mung Dal & Palak Cheela

🥣 Nutritious Soups (High volume, high fiber):
• Kala Chana Veggie Soup (Kala chana is a fiber powerhouse)
• Broccoli & Mix Veggie Soup (Peas and broccoli pack great structural fiber)

🧆 Wholesome Snacks & Cutlets:
• Palak & Kala Chana Cutlets (Perfect for a guilt-free chaat!)
• Broccoli & Green Peas Cutlets
• Roasted Makhana tossed with Flax Seeds (Flax is incredibly fiber-dense)

🥗 Quick Meals & Bowls:
• White Chana (Kabuli) Salad
• Kala Chana Salad
• Avocado Toast (Avocados are surprisingly loaded with fiber!)
• Chia Seeds in Yogurt (Just 2 tablespoons add almost 10g of pure fiber)

You don’t need to change everything in one day—just pick one swap and start there!

Part 1 was all about Protein, and Part 2 is Fiber. What topic should I cover in Part 3? Drop your requests in the comments! 👇