SOYA CHUNKS & PEAS CURRY (High Protein, Budget Friendly) Ingredients + Method Soak: 100g soya chunks in hot water for 10 minutes Squeeze out water and rinse. In a pan, heat 1 tsp oil. Add: 1 chopped onion Cook until golden. Add: 1 tbsp ginger-garlic paste Add spices: 1 tsp cumin 1 tsp garam masala 1 tsp coriander powder ½ tsp turmeric Add: 2 chopped tomatoes Cook until soft. Add: 100g frozen peas Soya chunks Add 200–300ml water and simmer for 15 minutes. Finish with: Fresh coriander Squeeze of lemon

GREEK / SOYA YOGURT SHRIKHAND (High Protein Dessert) Ingredients + Method In a bowl, combine: 300g 0% Greek yogurt OR thick soya yogurt (If using regular yogurt, strain overnight for thickness) Add: 1–2 tbsp maple syrup or honey or stevia powder 1/2 tsp cardamom powder ¼ tsp cardamom powder Few strands saffron soaked in warm water Mix well until smooth. Optional toppings: Chopped pistachios Almond slivers Chill for 1 hour before serving.

PANEER TIKKA MASALA (Lighter, High Protein Version) Ingredients + Method Cut 250g Apetina paneer into cubes. Marinate with: 3 tbsp 0% Greek yogurt or Soya yogurt 1 tsp turmeric 1 tsp garam masala 1 tsp paprika Salt Leave for at least 30 minutes. Air fry or grill at 200°C for 10–12 minutes until lightly charred. For sauce: In a pan, heat 1 tsp oil. Add: 1 chopped onion Cook until soft. Add: 2 cloves garlic 1 tbsp ginger Add spices: 1 tsp cumin 1 tsp garam masala ½ tsp turmeric Add: 1 tin chopped tomatoes Simmer 10 minutes and blend if desired. Stir in: 2 tbsp Greek or soya yogurt (off heat to avoid splitting) Add paneer and simmer gently for 5 minutes. Finish with coriander.

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🌱 What You’ll Need (Ingredients): Sweet Potato Puree: 1 ½ cups (Approx. 2 medium sweet potatoes, roasted and mashed) Nut Butter: ½ cup almond or cashew butter (creamy works best) Maple Syrup: ¼ cup (or honey) Cocoa Powder: ½ cup (unsweetened, good quality) Oat Flour: 1/3 cup (or almond flour for GF) Eggs: 2 large (or substitute with 2 flax eggs for vegan!) Vanilla Extract: 1 tsp Baking Powder: 1 tsp Sea Salt: ½ tsp + extra for finishing Chocolate Chips: ½ cup (dark is delicious!) Walnuts: ¼ cup, chopped (for the topping!) Optional: A pinch of cinnamon or cardamom for that extra spring warmth! ✨ 👩‍🍳 How to Make the Magic (Method): Prep: Preheat your oven to 175°C. Line an 8x8 inch baking dish with parchment paper (leave overhang for easy removal!). Blend the Base: In a large bowl or food processor, combine the smooth sweet potato puree , nut butter , maple syrup , eggs (or flax eggs), and vanilla extract . Mix until perfectly smooth and creamy. Add the Dry Ingredients: Add the cocoa powder , oat flour , baking powder , and sea salt . Fold gently until just combined—don’t overmix! (The texture should be thick and dreamy). If you’re using cinnamon or cardamom, add it now. Fold in the Treats: Gently fold in most of your chocolate chips . Leave a few aside to sprinkle on top! Assemble: Pour the batter into your prepared pan and smooth the top. Sprinkle with the reserved chocolate chips, the chopped walnuts , and a generous pinch of flaky sea salt . Bake: Bake for 25–30 minutes, or until the edges are firm and the center feels set but still soft. You want them fudgy! Chill (The Secret!): This is the hardest part, but it’s crucial. Let the brownies cool completely in the pan, then refrigerate them for at least 1 hour (or overnight) before slicing. This locks in that magical, dense, fudgy texture. Serve & Celebrate: Lift the brownies out using the parchment, slice into squares, and enjoy! ✨ Perfect with a glass of milk (dairy or non-dairy!) or just as they are.

Quinoa Khichadi Feeds 4–5 people Ingredients 812 g cooked quinoa 120 g yellow moong dal (about ⅔ cup), rinsed 2 tbsp ghee or olive oil 1½ tsp cumin seeds 1 tsp mustard seeds (optional) 2 tsp grated ginger 1–2 green chillies, finely chopped (optional) ½ tsp turmeric 1 tsp ground coriander 1 tsp ground cumin 2 medium carrots (about 200 g), diced 150 g peas 1 medium courgette (about 180 g), diced (optional) 1.2–1.5 litres water (adjust for texture) Salt to taste Fresh coriander to garnish Lemon wedges to serve Optional tempering 2 tsp ghee 1 tsp cumin seeds Pinch hing 6–8 curry leaves Method (with quantities included) Add 120 g rinsed moong dal and 500 ml water to a saucepan and simmer for 15–20 minutes until very soft. Heat 2 tbsp ghee or olive oil in a large pot. Add 1½ tsp cumin seeds and 1 tsp mustard seeds and let them crackle. Add 2 tsp grated ginger and 1–2 chopped green chillies and sauté for 30 seconds. Stir in ½ tsp turmeric, 1 tsp ground coriander and 1 tsp ground cumin and toast briefly. Add 200 g diced carrots, 150 g peas and 180 g diced courgette and cook for 3–4 minutes. Add the cooked moong dal, 812 g cooked quinoa, salt and 700 ml water. Stir well. Simmer for 8–10 minutes, adding more water until the khichadi is soft and spoonable. You may need up to another 500–800 ml depending on how thick you like it. Optional tempering: heat 2 tsp ghee, add 1 tsp cumin seeds, pinch hing and curry leaves, let splutter and pour over. Garnish with coriander and lemon juice before serving. Extra Body Plot Tips Add spinach at the end for iron and fibre Stir in tofu cubes for extra protein Serve with coconut yogurt and mango pickle Great for clients with gut issues, post-illness recovery, or reset weeks

A lighter, oil-controlled version of restaurant-style kurkure bhindi. Perfect as a crunchy side, snack, or topping for dal bowls - and great addition for every household on Friday Fakeaway night! Serves : 6–8 as a side dish Ingredients 1kg fresh bhindi (okra) 120g gram flour (besan) 60g rice flour 40g cornflour 2 tsp turmeric powder 4 tsp red chilli powder 4 tsp coriander powder 2 tsp cumin powder 2 tsp amchur (dry mango powder) 2 tsp chaat masala 2 tsp ajwain (optional) 2½–3 tsp salt (to taste) 4 tbsp oil (about 60ml) Light oil spray for air fryer Optional finish: lemon juice + extra chaat masala Method Wash the bhindi and dry completely. Moisture makes it slimy and prevents crisping. Slice lengthwise into thin strips. The thinner the slices, the crispier the result. Place bhindi in a large bowl. Add oil and salt and toss well. Add besan, rice flour, cornflour and all spices. Mix gently using your hands so each strip is lightly coated. The coating should be thin, not thick like pakoras. If mixture looks too dry, sprinkle 1–2 tbsp water. If too sticky, add 1 tbsp rice flour. Air Fryer Cooking Preheat air fryer to 180°C. Spread bhindi in a single layer (cook in batches if needed). Spray lightly with oil. Air fry 14–18 minutes, shaking halfway. Cook until deep golden and crisp. For extra crunch: cook 12 minutes, rest 5 minutes, cook another 3–4 minutes. To Serve Sprinkle chaat masala and squeeze fresh lemon juice. Serve with dal, yoghurt dip, wraps, or as a crunchy topping on salads. Storage Cool completely before storing. Keep in airtight container up to 2 days. Reheat in air fryer 3–4 minutes to crisp again. Body Plot benefits: High fibre and lower oil than traditional frying. Add crushed flaxseed or hemp seeds for extra protein. Pair with dal + salad for a balanced menopause-friendly meal and diabetes friendly meal with stable energy.

This recipe is such a delicious and nutritious take on pizza! If you've not enjoyed tofu previously, this recipe will change your opinion. Want to have your cake and eat it too? Try: have your pizza and eat it too! Key benefits: - High in Protein - Plant-centric with over 8 vegetables in this one dish - Can be easily made Vegan - Great for lowering cholesterol - Great for menopausal women Ingredients: - 1 block of Tofu [we used basil tofu] - Homemade or store bought tomato sauce - Protein cheese [Eat Lean or LIDL high protein] or Vegan Mozzarella - Vegetables of choice, we used: Aubergines, courgettes, sweetcorn, tomatoes, mushrooms, onions & red peppers - Lower in fat pesto Method: Drain tofu according to instructions on the pack. Cut tofu lengthways - this should result in approximately 3-4 tofu bases. Add these to a oil brushed air fryer or oven and bake at 190 degrees for 12 minutes, turning halfway. Finely dice the vegetables. Top with sauce, vegetables, cheese and pesto and add back into the air fryer or oven for a further 5 minutes until melted. Serve with a side salad and enjoy!

This is the easiest soup ever and ticks all the boxes being: High in fibre, High in protein, Rich in Vitamin C (making it super immune-supporting) and Rich in minerals too.Not only is it full of nourishment but it is an easy win for a delicious Autumnal mid-week dinner! Before we dive into the recipe, let me break down the protein content for you: 20g protein per 2 slices of Jasons protein sourdough 10g protein per bowl of soup 10g from 2 slices of @eatlean cheese And that’s not even including any extra grams of protein from the veggies! So that's a whopping 40g of protein from soup and bread! Ingredients: 2 red onions 4 tomatoes 1 garlic bulb 1 butternut squash 300g silken tofu Celtic Salt Pepper Asofoetida Turmeric 2 slices of Jason’s protein sourdough 2 slices of LIDL or Eatlean protein cheese Method: Chop all the veg, aside from the tomatoes, and roast in the oven with the garlic for 60 minutes at 190 degrees. Add in the tomatoes for the last 30 minutes. Add the roasted veg to a pan and add the tofu and blend with a hand blender. Add turmeric, asofoetida, salt, pepper and stir. I prefer thicker soups. To make the consistency thinner, simply add soya milk and give it a stir. Meanwhile add 2 slices of Jason’s protein sourdough to the grill. Once partially browned, add 1 slice of LIDL or Eatlean Protein cheese to each slice and add back to the oven. Serve your soup and bread!

Ingredients ½ cup rolled oats - use GF, if necessary 2 Tbsp chia seeds 1 tsp orange zest 1 Tbsp golden raisins (sultanas) ½ tsp pure vanilla extract 1 cup homemade coconut milk or store-bought light coconut milk* 200g greek yogurt or soya yogurt BERRY COMPOTE: ¾ cup blueberries - I used frozen ¾ cup blackberries - I used frozen 1 tsp coconut sugar TO SERVE: 2 Tbsp almond or hazelnut butter 2 tsp coconut flakes 1 tbsp pumpkin seeds Method: OATS: Combine all the oat ingredients in a your Body Plot Jar. Give the mixture a good stir and let it sit in the fridge overnight, or for at least 2 hours. 2. BERRY COMPOTE: Add a splash of water, frozen blueberries, blackberries and coconut sugar to a small pan. Cook over medium heat for about 10 - 15 minutes. Mash the berries with a wooden spoon or a fork, they should fall apart quite easily. If not, cook them for a few more minutes. Let the compote cool at room temperature. 3. TO SERVE: Add the berry compote on top of the oats. Drizzle on your nut butter and top with coconut flakes, fresh berries and 1 tbsp pumpkin seeds which can be stored in the centre pot of your jar.

Ingredients:  HONEY MUSTARD DRESSING: 2 tbsp olive oil 2 tbsp vinegar 1 tbsp mustard 1 tsp maple syrup / honey 1 tsp cumin seeds Salt and pepper to taste SALAD: 1/2 cup cucumber, diced 5 baby tomatoes, halved 1/4 cup steamed beetroot, diced 1/2 small red onion, diced 1/2 cup red peppers, diced 4 tbsp carrots, grated 100g chickpeas PROTEIN: 4 scrambled egg whites / 100g scrambled tofu, 100g lighter feta 1 tbsp sunflower seeds Method: DRESSING: Make your dressing and add it to the centre compartment of your Body Plot Jar. SALAD 2. Prepare your vegetables and layer this in your jar, one ingredient at a time. Feel free to add any additional vegetables that you like. 3. Top with your choice of protein before firmly shutting your Body Plot jar. TO SERVE: 4. When ready to eat, pour the dressing from the centre compartment over your salad followed by the seeds and serve cold.

Thai green curries are one of our favourite dishes and is so easy to make. It's also a deliciously balanced meal and is a favourite for all of our Body Plotting families. Ingredients: Sliced carrots Shiitake Mushrooms [or any is fine] 1 cubed Aubergine Mangetout Pak choi Tenderstem broccoli 1 Red bell pepper Shallots 1 red chilli 4 cloves garlic 1 thumb piece ginger 1/2 lime Bunch of coriander 1 tsp coconut oil 1 can light coconut milk 1 block of tofu or your choice of protein 3 tbsp Thai green curry paste Method: In a nonstick wok pan add coconut oil. Once melted, add the sliced onions and saute. Meanwhile, cube tofu and add to an air fryer for 15 minutes to crisp up! Add the garlic and ginger and continue to saute. Add the remaining vegetables and continue to stir on high heat for 2-3 minutes. Add the coconut milk, thai green paste and cubed tofu or your choice of protein and stir. Let this simmer for as long as you can but a minimum of 10 minutes. Before serving, stir in coriander and lime. Garnish with red chillies and serve!

Pastries typically are high in saturated fat and refined carbohydrates. Check out this quick 15-minute recipe to make a pastry that's higher in protein and contains some Vitamin D too! Ingredients: 1 Jus-roll filo pastry Sliced or diced mushrooms of choice Sliced Eatlean protein cheese Olive spread or butter for brushing Method: Roll out the pastry and pile 4 on top of one another. Using a sharp knife, cut them into three lengthways so the width is about one inch. Top each line with a brush of olive spread, protein cheese followed by mushrooms. Take the top of one line of pastry and fold it into a triangle. Keep folding and repeating until the entire line is wrapped. Brush the butter over to seal the pastry and add to an air fryer for 15 minutes. Serve with some mint greek yogurt or without any dip at all!

This sweet and sour curry is the ultimate comfort and nourishment in a bowl. Both tangy and spicy, it also has 10 different plants out of the 30 plants that the NHS recommends you consume every week. Try this recipe and tag us if you give it a go! Ingredients: 2 tsp sesame oil 4 cloves garlic 1 thumb piece of ginger 1 large carrot 1 red onion 1 red bell pepper 150g mushrooms Pineapple 1 red chilli Spring onion greens 3 tbsp sriracha 3 tbsp sweet chilli 3 tbsp low sodium soy sauce Meat-free pieces of choice (we used 120g Plant kitchen peri peri pieces) Method: Start by cutting all of your vegetables julienne and pineapple into chunks. Cutting your fruit and veg first makes a significant difference to how your vegetables cook and your speed through the dish. Next add 2 tsp sesame oil onto high heat to a nonstick pan. Once warm, add red onions and saute until almost translucent. Add crushed garlic and ginger and continue to stir. Next add red bell peppers and carrots and any other vegetables that take longer to cook. Continue to saute. Once the vegetables are half cooked, add your remaining vegetables and meat-free pieces. Stir until immersed. Add the pineapples along with the condiments. Stir and reduce to low to medium heat. Add your spring onions and save a handful to garnish with. Serve on the side of high fibre bread, quinoa, bulgar wheat or a small portion of egg fried rice.

Homemade tortilla wraps are so easy to make! They're nutritious, delicious and free from chemicals and preservatives. Ingredients: Dry - 3 cups multigrain flour - 1 tsp salt - 1.5 tsp baking powder - 0.5 tsp turmeric powder - Sprinkle of black pepper Wet - 1/4 cup olive oil - 3/4 cup cold water - Extra flour for rolling Method: Whisk the dry ingredients in a large bowl. Once mixed, create a well in the centre. Add the wet ingredients and mix until fully immersed. If the mixture is wet, add more flour. Dust some flour onto the worktop and add the dough. Knead the dough for 10 minutes. Place a towel on top and let it sit for 30 minutes. I usually make this in the morning and let it sit for the day until I'm ready. Once set, divide into 6 balls, flatten with your palm and roll into a circle. Add a non-stick pan to medium heat, and add the tortilla. After a few minutes, flip this using a spatula. Press with your spatula until evenly cooked followed by flipping one more time. Flip one more time and serve. You can also make these in advance and serve. Uses: Pizza on a wrap, lebenese wraps, salad wraps and more!

These brownies are gooey, chocolatey and full of fibre and nutrients! They are perfect to make with the kids and are super delicious and indulgent for the entire family. Ingredients: 1 can chickpeas drained and rinsed 20g unsalted organic grass-fed butter or olive spread 2 large eggs or chia eggs/flax eggs ½ cup pure maple syrup 2 tsp pure vanilla extract 28g cacao powder ½ tsp baking powder 1 pinch sea salt or Himalayan salt 2 tbsp semisweet / dark chocolate chips Method: Preheat oven to 180 degrees Celcius. Line a 9x9 inch baking pan with parchment paper. Lightly coat with spray. Set aside. Place chickpeas, butter, eggs, maple syrup, extract, cocoa powder, baking powder, and salt in a blender and cover and blend until completely smooth. Add chocolate chips and mix by hand until blended. Evenly spread batter into the prepared pan. Bake for 25 to 28 minutes, or until a toothpick inserted into the centre of the brownies comes out clean. Cut into 16 brownie squares and serve! Macros per brownie square: 71 calories, 2.18g P, 11g C, 1.2g Fibre, 2.18g Fat

Aloo paratha is one of ours and our clients' favourite recipes. It gives us the warmth of family, love and culture. From a nutritional stand point, it contains some great spices and plants that are favourable to out gut health however on the down side, is a carbohydrate-filled meal with little balance. For this reason, we eat aloo paratha every now and then and when we do, we try our best to make it as healthy as we can - we hope you enjoy it! Ingredients: 2 cups multi-grain flour 1/4 tsp Himalayan pink salt 1 tbsp extra virgin olive oil 1/2 cup of water 3 medium potatoes Spices: 1 tsp garam masala 1/2 tsp red chilli powder 1 tsp coriander powder 1/2 tsp chaat masala or amchur powder 1 tsp kasthuri methi 1/2 fennel powder 1/4 tsp ajwain 1/2 tsp Himalayan pink salt 3/4 tsp fresh ginger 2 tbsp coriander leaves Method: Add 2 cups multi-grain flour, 1/4 tsp Himalayan pink salt, 1 tbsp extra virgin olive oil and 1/2 cup of water to a mixing bowl. Mix through and add more water if needed to form a soft and non-stick dough. Keep kneading until soft and pliable. (Tip if you press with your finger it should dent easily and rebound slightly.) Cover and keep the dough aside for about 30 minutes (or longer.) Boil 3 medium potatoes until a fork goes through. (Tip: Whilst you may usually peel the potatoes in regular aloo paratha recipes, we choose to keep it on as much of the fibre is in the skin!) Mash the potatoes until smooth and creamy and then add all of your spices on the spice list. Mix them all together and add more spices to suit your needs. Once done, divide the mix into equal portions and roll into balls. Knead the dough and divide this into equal portions equivalent to the balls. Spread multi-grain flour onto your work surface and roll your dough into a small circle equivalent to a CD. Place the spiced ball into the centre and, with a light hand, stretch the dough whilst turning the dough so that it encloses the aloo ball. Top the aloo ball with a tough of flour so that the dough closes. Dip the ball into flour and use a light hand and a rolling pin to roll out the paratha into a circle. Be careful to not use a heavy hand or make it to thin as it may crack. Pour some rapeseed oil into a small bowl and use a baking brush. Place the paratha onto a medium flame, once the pan is hot. Once you see some light bubbles, flip this to the other side. Press down gently with a spatula and brush a light amount of rapeseed oil. The brush enables you to only add little oil. After 2 minutes, flip to the other side and press firmly with your spatula once again, being sure to get the edges. Brush a light layer of oil once again and flip. After 30 seconds, remove from the pan and serve hot! So you can achieve more balance have this with a protein-based curry such as tofu, dip into greek yogurt which you can make into raita or mint sauce or top with protein cheese and melt!

Apple are full of fibre and when paired with protein it makes the perfect midday or evening snack! Give this recipe a go and we promise to not disappoint! It's simple to make, easy to source and delicious to eat! Ingredients: 1 cooking apple / Bramley apple 1/2 tsp cinnamon or more if you like cinnamon 1 pot of vanilla protein pudding from LIDL 3 tbsp water Method: Take a small non stick pan and place on top of medium heat. Add the water followed by one cubed cooking apple. We leave the cubes pretty large for good crunch! Add the cinnamon and stir gently for 90-120 seconds. Meanwhile, add 1 vanilla protein pudding into a bowl. The pudding contains 20g protein! Once the apple have par-cooked and al dente, add them on top of the cold pudding. Optional toppings are: oats, seeds and extra cinnamon. Easy, simple, nutritious and delicious - enjoy!