Festive Goals: Pile on the tinsel, not the pounds!

20g Protein Dosa (Paneer or Tofu Filling) A comforting South Indian favourite with a high-protein twist. If you love dosa but struggle to hit your protein targets, this version is a game changer. By combining a traditional potato masala with either paneer or tofu, each dosa delivers around 20g of protein while still tasting like the classic comfort food we all love. Perfect for breakfast, lunch or dinner when you want something satisfying, nourishing and simple to make. Serves Makes 4 high-protein dosas Protein Approx 20g protein per dosa Ingredients For the dosa batter 2 cups dosa batter (store bought or homemade with more lentils) 1 tsp oil or ghee per dosa for cooking For the high-protein masala filling 2 medium potatoes, boiled and roughly mashed 200g paneer or firm tofu, crumbled 1 small onion, finely chopped 1 tsp mustard seeds 1 tsp cumin seeds 8–10 curry leaves 1 green chilli, finely chopped (optional) ½ tsp turmeric ½ tsp chilli powder 1 tsp garam masala Salt to taste 1 tbsp oil Juice of ½ lemon Handful fresh coriander, chopped Method Prepare the filling Heat oil in a pan over medium heat. Add mustard seeds and allow them to pop. Add cumin seeds and curry leaves and sauté for 30 seconds until fragrant. Add the chopped onion and cook until soft and lightly golden. Build the masala Add turmeric, chilli powder and garam masala. Stir for 30 seconds. Add the mashed potatoes and mix well so they absorb the spices. Add the protein Stir in the crumbled paneer or tofu and mix thoroughly with the potato masala. Cook for 3–4 minutes so everything heats through. Finish with lemon juice and fresh coriander. Cook the dosa Heat a non-stick or cast-iron pan. Pour a ladle of batter and spread into a thin circle. Drizzle a little oil or ghee around the edges and cook until the bottom is golden and crisp. Assemble Place a generous scoop of the protein masala in the centre of the dosa. Fold and serve hot with chutney or sambar.

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!

Happy National Relaxation Day! Today, on August 15th, we have a unique opportunity to pause and reflect on the importance of relaxation in our daily lives—especially in the workplace. At Body Plot, we understand that in demanding professions where the pace is relentless, taking time to relax can feel like a luxury. However, it’s actually an essential part of maintaining a healthy, productive workforce. The Case for Relaxation in the Workplace In numerous working industries, stress often comes with the territory. Whether it’s meeting tight deadlines, managing high-stakes cases, or simply coping with the fast-paced environment, the pressure can be overwhelming. But chronic stress doesn’t just impact individual wellbeing—it also affects organisational health. High levels of stress can lead to increased absenteeism, higher turnover rates, and decreased productivity. This is where the power of relaxation comes into play. When we make space for relaxation, we’re not just improving our mental and physical health; we’re also fostering a more resilient and effective workplace. Here’s how: Reducing Absenteeism: Regular relaxation helps to alleviate stress, which in turn can reduce the risk of stress-related illnesses that often lead to absenteeism. Encouraging your team to take breaks and practice mindfulness can make a significant difference. Improving Retention: Employees who feel supported in their wellbeing are more likely to stay with an organisation. By promoting a culture that values relaxation and self-care, you can improve employee satisfaction and reduce turnover. Boosting Productivity: It might seem counterintuitive, but taking time to relax can actually enhance productivity. A relaxed mind is more focused, creative, and efficient. Regular breaks and wellbeing practices help employees return to their tasks with renewed energy and clarity. Celebrating National Relaxation Day in Your Workplace doesn't just have to be national day - let's embed it! National Relaxation Day is a perfect reminder that relaxation isn’t just a personal practice—it’s a professional priority. Encourage your team to embrace this daily by taking meaningful breaks, practising mindfulness, and participating in activities that promote relaxation. Consider hosting a wellbeing workshop or sharing tips on how to incorporate relaxation into the workday. Let today be the start of a new approach to workplace wellbeing—one that recognises the value of relaxation as a key component of success.

In the hustle and bustle of the modern workplace, the emphasis on productivity often overshadows the crucial aspect of employee wellbeing. Today, we explore a compelling question: Should companies give employees time off to work out during the day? The Case for Midday Workouts At Body Plot, we believe in a holistic approach to wellbeing, encompassing both physical and mental health. Allowing employees to exercise during the workday can yield remarkable benefits: Boosted Mental Health Exercise is a natural stress reliever. It reduces anxiety, alleviates depression, and enhances overall mental well-being. Employees who exercise regularly are likely to be happier, more relaxed, and more resilient to workplace stress. Reduced Absenteeism Healthier employees are less prone to taking sick days. Regular exercise strengthens the immune system and reduces the likelihood of minor illnesses, leading to fewer absences and more consistent performance. Increased Productivity Contrary to the belief that time spent away from the desk is time wasted, studies show that physical activity can enhance cognitive function, improve concentration, and boost energy levels. Employees returning from a workout break often exhibit heightened focus and efficiency, translating to better overall productivity. While the benefits are clear, implementing a workout-friendly policy requires thoughtful consideration: Best Practices for Success Flexible Scheduling Offer flexible hours to allow employees to exercise at times that suit them best. This could mean extended lunch breaks or flexible start and end times. On-Site Facilities If feasible, provide on-site fitness facilities or partner with local gyms to make it easier for employees to access workout opportunities without significant time away from work. Encouragement and Incentives Foster a culture of health and wellness through incentives, such as fitness challenges or rewards for regular exercise, to motivate employees to stay active. Comprehensive Wellbeing Programs Implement a holistic wellbeing program that includes fitness, nutrition, and mental health resources, addressing all aspects of employee wellbeing. At Body Plot, we advocate for a balanced approach that integrates well being into the workday. By supporting employees' physical and mental health through midday workouts, companies can create a more productive, engaged, and loyal workforce. The key lies in thoughtful implementation and a commitment to fostering a culture of health and wellness. Stay well and keep thriving!

As we embark upon the National South Asian Heritage Month today, it's an opportune moment to reflect on the importance of mental health awareness within the South Asian communities in the UK. In many South Asian cultures, mental health issues are often stigmatised, viewed as a sign of weakness or a lack of resilience. This stigma is deeply rooted in societal norms and traditional beliefs, which can discourage individuals from seeking help. The fear of judgement and ostracisation can lead to silence, suffering, and a significant impact on one's quality of life. At Body Plot, we believe in fostering well being for all, and understanding cultural nuances is a crucial part of this mission. Mental Health affects everyone, but there can be certain cultural nuances that make some communities more vulnerable. For instance, South Asian individuals may face unique challenges such as intergenerational conflicts, the pressure to conform to cultural expectations, and the balancing of dual identities, all of which can exacerbate mental health issues if not properly addressed. Lack of access not only affects individuals but also has wider implications for their families and communities. Lack of awareness can include language barriers, cultural misunderstandings, and a lack of culturally competent healthcare professionals. If lack of awareness continues, it can contribute to absenteeism, reduced productivity, and higher turnover rates in the workplace. Our Commitment at Body Plot At Body Plot, we are committed to helping organisations create a supportive and inclusive wellbeing agenda. Here’s how we can support your organisation in addressing mental health challenges within the South Asian community: Culturally Sensitive Workshops: We offer workshops that are tailored to understand and respect cultural differences, helping to break down the stigma and encourage open conversations about mental health. Training for Leaders: Equip your management team with the skills to recognise signs of mental distress and understand the unique challenges faced by South Asian employees. Resource Accessibility: Ensure that mental health resources are accessible in multiple languages and consider cultural sensitivities. Taking Action Promoting mental health awareness and access to care is not just a responsibility; it’s an opportunity to enhance the wellbeing of your entire organisation. By creating a supportive environment, you can help your South Asian employees feel valued and understood, leading to improved overall wellbeing, reduced absenteeism, and increased productivity. This National South Asian Heritage Month, let's take a stand against the stigma surrounding mental health. Together, we can create a more inclusive and supportive workplace for everyone. The Body Plot Team --- Stay tuned for more updates and insights on wellbeing in the workplace. Follow Body Plot for the latest news and tips on promoting health and productivity within your organisation.

One of the most asked questions we get at Bodyplot is, "How can we optimise wellness with simple breathing techniques?" What you'll learn from Body Plot is that wellness through breathing is as unique as the individuals practising it. Our well-being is influenced by many factors, from physical health and lifestyle choices to mental health and work environment. Here’s a fantastic breathing hack you can easily integrate into your daily routine: the 4-4-4 method! The 4-4-4 method, also known as box breathing, is a simple yet powerful technique to calm the mind and body. It involves inhaling, holding, and exhaling the breath in equal counts of four. This technique helps reduce stress, enhance focus, and promotes overall wellness. How to Practise the 4-4-4 Method: 1. Find Your Spot: Sit or lie down comfortably. Keep your back straight and shoulders relaxed. 2. Inhale Deeply: Breathe in through your nose for a count of four. Feel your lungs fill up. 3. Hold Steady: Hold your breath for a count of four. Let the oxygen saturate your body. 4. Exhale Slowly: Exhale through your mouth for a count of four. Release all the tension. 5. Repeat and Relax: Continue this cycle for five minutes or more. Focus on your breath and stay present. Optimising wellness with the 4-4-4 method is all about understanding and supporting your unique needs. At Body Plot, we believe that a happy and healthy life thrives on personalised care. A thriving you is one who feels valued and cared for. For customised wellness workshops, contact us at Body Plot. Let's breathe better together!