Sustainable Dieting & Recipes for Real Results
Stop forcing yourself to eat bland food. I teach you how to track your macros and fit delicious, home-cooked Indian meals into your fat loss journey.
This is my complete guide to making a tasty, healthy chicken curry and tracking its calories. You can absolutely enjoy traditional Indian food while on a fat loss journey. The key is knowing what goes into it and controlling your portions.
If you're tired of dry chicken and rice, try this simple and delicious chicken curry recipe. It's packed with flavor from whole spices and vegetables, proving that fitness food doesn't have to be bland.
Inspired by Farah Khan, this roast chicken recipe is incredibly tasty and easy to make. It's a perfect way to prepare a large batch of protein for the week.
Bored of chicken breast? This air-fried chicken thigh recipe is a game-changer. It's juicy, flavorful, and a great way to add variety to your diet without sacrificing your goals.
Here's my recipe for a cheesy chicken kheema that packs 50g of protein into just 550 calories. It's quick, easy, and incredibly satisfying, perfect for a high-protein meal.
This high-protein chicken wrap is perfect for a quick fat-loss meal, providing 40 grams of protein for under 500 calories. I show you how to build it with a whole wheat chapati, lean chicken, and a Greek yogurt-based sauce.
A simple and delicious paneer chilly pepper recipe. I show you how to make a dry-roasted spice mix and combine it with paneer and vegetables for a high-protein vegetarian dish.
Here are three high-protein vegetarian meal combinations to make your meals complete. I break down the macros for rajma chawal with dahi, besan chilla with Greek yogurt, and moong dal khichdi.
This is a great example of a high-protein vegetarian meal for muscle building or fat loss. It combines tempeh, dal, rice, and curd to create a complete protein profile and a satisfying, balanced plate.
Beat the summer heat with this simple, hydrating drink. It combines tender coconut water, plain soda, basil seeds, and lime for a refreshing beverage that's rich in electrolytes.
About Sustainable Dieting & Recipes
Most people quit their diets because they start craving their favourite home-cooked meals like chicken curry, dal, or dosa. The truth is, you do not need to eliminate these foods to get lean. You just need to know how to weigh your ingredients, control the oil, and fit these meals into your daily calorie budget. If you learn to track, you can eat anything and still see the scale move.
Stop Guessing, Start Tracking
Fitness industry influencers love to sell 'magic' meal plans that force you to eat boiled chicken or salads. This is not sustainable. My approach is simple, because fitness is simple. When you eat home-cooked food, the biggest hidden source of calories is the oil. By simply using a kitchen weighing scale to track your cooking oil and portion sizes, you can continue eating traditional Indian meals while maintaining a calorie deficit.
Why Indian Food Works
- Nutrient Density: Dishes like Rajma Chawal or Moong Dal Khichdi are rich in fiber and micronutrients. They keep you full longer than processed 'health' snacks.
- Protein Scaling: You can easily boost the protein in vegetarian meals by adding curd, whey, or lean sources like paneer and tempeh.
- Sustainability: If you love your spouse's cooking or your mom's recipes, you should keep eating them. I show you how to manage the macros so you don't have to choose between your goals and your culture.
My Rules for Eating Out and At Home
- Overestimate when in doubt: If you are eating out and cannot measure the food, assume the restaurant used more oil than you think. Always overestimate your calorie intake to stay safe.
- Prioritize Protein: Every meal should have a protein source. If it is vegetarian, combine pulses and grains to complete your amino acid profile.
- Consistency beats perfection: One bad meal will not make you fat, just like one salad will not make you lean. It is about what you eat 90% of the time.
If you are ready to stop dieting and start eating properly, I offer 1-on-1 macro coaching to help you find your exact calorie needs.
Shreyas Kamath
I used to weigh 135 kgs, eating all the wrong things and chasing quick fixes. I am Shreyas, and I don't believe in punishing your body. I believe in tracking your food so you can enjoy your favourite meals while still hitting your goals.
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