Q+A with Co-founders, Sonali and Shaf, on 10 years at Body Plot

Body Plot • May 10, 2022

It marks 10 years at Body Plot, and one of the reasons why so many people join Body Plot, aside from the sustainable and holistic health factors, are Sonali and Shaf themselves.


Sonali and Shaf are the co-founders of Body Plot are the reason why thousands of people from across the globe are now celebrating their health and bodies in the most sustainable and healthy way. They both had their own health conditions along with Shaf facing the challenges of being underweight and Sonali battling obesity and an eating disorder. This week, we run through a fun Q+A talking all things Body Plot, their personal journeys and some fun facts that you might not know!


Shaf, what does Body Plot mean to you? 


Everything! I know people say that about their jobs and I'm sure 75% really do mean it when they say it but Body Plot has grown to give me more than just a rewarding feeling. It's brought me a lifelong commitment to helping others believe in more than their existing beliefs. That may sound a little fairytale-ish but when you witness people overcoming self-limiting hurdles and then pay that forward - it's indescribable! 


Sonali, what is your favourite part of Body Plot?


I absolutely love every element of Body Plot but taking my Body Plotters through challenges and seeing the reward has to be my favourite. Our Body Plotters outlay their challenges in their initial consultations. However, when I start seeing families getting healthier, clients feeling stronger, clients feeling like the relationships with their bodies are improving, cholesterol and other medical issues start resolving; witnessing these positive impacts are my favourite!


Shaf, what motivated you to leave the corporate world and co-create the Body Plot movement? 


I believe that at different stages in our life, we are forced to conform to certain standards laid out by family, friends and various other influences around us. Sometimes to the detriment of our own good! So, when I was witnessing people stuck in the corporate space who were unfulfilled, dealing with so many health issues and ailments that they were finding it hard to tell the difference between what was normal - I had to change my own mindset so I wouldn't end up being one of these people for life. I was already dealing with a chronic health condition, multiple operations and still having to put my 'corporate life' first - I knew something had to change! Fast forward, I've healed my own health ailments, deliver workshops to the very same corporate settings I used to work in and now work 1 - on - 1 with the very same type of clients that need help the most - people who are just like I used to be! 


Sonali, name 3 different parts of the Body Plot journey that you think EVERY one will experience?


Community, education and non-judgemental support. It's more than just an individual plan, but instead a powerful and rewarding journey where you become an integral part of our family.


Shaf, what’s been your biggest client achievement at Body Plot? 


Unfair question! I don't have just one. But actually my biggest achievement with a client isn't something physical or measurable as such - yes, helping clients lose inches, get stronger and prioritise their health is certainly a huge achievement in my book but actually my stand out achievement is helping clients get through some of the toughest points in their lives through the power of movement. Dealing with loss and grief (in whatever format), but helping that particular person heal themselves through this challenge with the power of movement is definitely a stand out achievement! 


Sonali, could you do this job without having gone through your own health journey?


Without my own health journey, I'd probably be a lawyer, working a 9-9pm and probably not feeling satisfied. Having gone through my own health journey has allowed me to become a better Nutritional Therapist. I pair my nutritional education with real-life psychology and emotion which has allowed me to understand our Body Plotters so much better and enables me to give them the support and guidance they need to implement theory into practice. They can relate to the human in me which is often left out when it comes to service based industries such as ours.


Shaf, how many hours do you work a week on the business including client facing and working on the business? 


I focus on a 40 hr week with client facing time (approx) and then at least 10 hours on what I call my - 'working on the business, not in the business' time! Lots of ventures and projects in the pipeline! 


Sonali, how hard is it to strike the balance of patting somebody on the back vs telling them what they don’t want to hear?


One of my clients once said to me "I told my sister how incredible you and Body Plot are and told her "(name), Sonali will get you to do what you don't want to do, will explain why with a smile on her face and you'll end up doing it comfortably and happily." My job is not to deliver consistent positive feedback but instead to coach our Body Plotters to make decisions aligned with their best health and goals. Sometimes, the feedback won't be what they initially wanted however, I believe a) we often need to do things we don't want to do to see success and b) if we tap into why you don't want to do it, it's usually not what one would expect. Once we dig deep and discover this, I aim to provide comfortable and sensible strategies that help our Body Plotters do things that they need with greater comfort and happiness.


Shaf, what is your favourite exercise and why?


I know I'll get some moans and groans with this one but good old fashioned tricep dips! The pump, the ability to create variations and also the lack of equipment needed - win, win, win!


Sonali, you and Shaf are both proof that a husband / wife team CAN work - why does this work?


During business hours, we are business partners. We compliment each other with such polar opposite strengths. We both bring our skills and talents to the table, challenge each other regularly and always put the business and our clients at the heart of everything that we do. We remain respectful to each other as business partners and don't take anything to heart. After business hours are over, we then meet each other as husband and wife. The only side effect of being in business together is that we often find ourselves talking about Body Plot over the weekends, when we're out and at unearthly hours when one of us (or both of us) has an ingenious idea! But we're working on that with monthly date days where Body Plot talk stays at the office. However, we don't feel bad, when you're as passionate about helping people as much as we are - you can't feel bad!


Recipe: Soya chunks and peas

By Sonali Dattani • April 16, 2026
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

Recipe: Healthy Shrikhand

By Sonali Dattani • April 16, 2026
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.

Recipe: Paneer Tikka masala

By Sonali Dattani • April 16, 2026
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.

Recipe: Lentil [Dhaal]

By Sonali Dattani • April 16, 2026
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Recipe: Tofu makhani

By Sonali Dattani • April 15, 2026
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Recipe: Decadent brownies with a twist!

By Sonali Dattani • March 26, 2026
🌱 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.

20g (Natural) Protein Dosa

By Sonali Dattani • March 16, 2026
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.

Recipe: Masala Quinoa Khichadi

March 6, 2026
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

Recipe: Bhindi Kurkure

February 27, 2026
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.

Recipe: Tofu Pizza

By Body Plot • October 10, 2024
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!