Kitchen copy · from Monday 16 November 2026

Rishabh's meals

Two weeks of meals with exact amounts, the shopping lists and every recipe. Weeks 1, 3, 5… follow the first schedule; weeks 2, 4, 6… follow the second.

Kitchen rules
  • The amounts are for Rishabh's plate. Cook the family's food as usual on top.
  • Weigh paneer, cheese, rice, pasta, oats and mushrooms on the kitchen scale. Measure oil with a teaspoon, not a ladle. No extra butter or ghee.
  • Medium spice: he likes hot garlic and schezwan flavours, but not very hot.
  • Paneer is full-fat, about 100 g a day for him, in one meal.
  • Pastes and sauces must say vegetarian. Thai curry pastes and pad thai sauces often contain shrimp or fish sauce.
  • Dinner is ready by 9 pm.

Schedule

Weeks 1, 3, 5, 7, 9 and 11

Starts on the Mondays 16 Nov, 30 Nov, 14 Dec, 28 Dec, 11 Jan, 25 Jan.

Tue

Breakfast
Cheese mushroom toast, with a shake1 scoop whey, 2 slices of bread, 25 g mozzarella, 120 g mushrooms, 1 fruit
Lunch
Burrito bowl60 g paneer, 120 g boiled rajma, 80 g Greek yogurt, 50 g cooked rice, 10 g mozzarella, ½ teaspoon oil
5 pm
Whey shake1 scoop whey
Dinner
Mushroom carbonara2 eggs, 2 egg whites, 65 g dry spaghetti, 15 g parmesan, 150 g mushrooms, 1 teaspoon oil
After dinner
High-protein Greek yogurt cup1 cup

Fri

Breakfast
Pesto mushroom egg wrap2 eggs, 4 egg whites, 1 tortilla, 60 g mushrooms, 1 teaspoon oil
Lunch
Lunch at the office: nothing to cook
5 pm
Whey shake1 scoop whey
Dinner
Pizza night60 g paneer, 1 thin pizza base, 40 g mozzarella, 60 g mushrooms, ½ teaspoon oil
After dinner
High-protein Greek yogurt cup1 cup

Sat

Breakfast
Cheese mushroom toast, with a shake1 scoop whey, 2 slices of bread, 25 g mozzarella, 120 g mushrooms, 1 fruit
Lunch
Rajma chawal220 g boiled rajma, 130 g cooked rice, 1 teaspoon oil
5 pm
Whey shake1 scoop whey
Dinner
Ordered in: nothing to cook
After dinner
High-protein Greek yogurt cup1 cup

Weeks 2, 4, 6, 8, 10 and 12

Starts on the Mondays 23 Nov, 7 Dec, 21 Dec, 4 Jan, 18 Jan, 1 Feb.

Mon

Breakfast
Smoothie and cheese toast1 scoop whey, 50 g Greek yogurt, 150 ml milk, 1 slice of bread, 10 g mozzarella, 1 banana, 2 teaspoons peanut butter
Lunch
Falafel bowl with hummus and tzatziki1 egg, 45 g dry chana for falafel, 100 g Greek yogurt, 50 g hummus, 1 teaspoon oil
5 pm
Whey shake1 scoop whey
Dinner
Kung pao paneer110 g paneer, 90 g cooked rice, 2 teaspoons oil
After dinner
High-protein Greek yogurt cup1 cup

Thu

Breakfast
Cheese mushroom toast, with a shake1 scoop whey, 2 slices of bread, 25 g mozzarella, 120 g mushrooms, 1 fruit
Lunch
Rajma and egg quesadilla2 eggs, 2 egg whites, 60 g boiled rajma, 50 g Greek yogurt, 1 tortilla, 20 g mozzarella, ½ teaspoon oil
5 pm
Whey shake1 scoop whey
Dinner
Paneer katsu curry1 egg white, 100 g paneer, 90 g cooked rice, 1 teaspoon oil
After dinner
High-protein Greek yogurt cup1 cup

Fri

Breakfast
Pesto mushroom egg wrap2 eggs, 4 egg whites, 1 tortilla, 60 g mushrooms, 1 teaspoon oil
Lunch
Lunch at the office: nothing to cook
5 pm
Whey shake1 scoop whey
Dinner
Burger night50 g paneer, 80 g boiled rajma, 30 g Greek yogurt, 1 bun, 1 cheese slice, 1 teaspoon oil
After dinner
High-protein Greek yogurt cup1 cup

Sat

Breakfast
Smoothie and cheese toast1 scoop whey, 50 g Greek yogurt, 150 ml milk, 1 slice of bread, 10 g mozzarella, 1 banana, 2 teaspoons peanut butter
Lunch
Chole chawal220 g boiled chana, 110 g cooked rice, 1 teaspoon oil
5 pm
Whey shake1 scoop whey
Dinner
Ordered in: nothing to cook
After dinner
High-protein Greek yogurt cup1 cup

Sunday prep, 45 minutes

Pressure-cook the week's rajma and chana. Boil 8 eggs. Make the garlic-yogurt sauce and the Caesar dressing; both keep four days. Wash and dry the salad leaves and box them with a paper towel. Before an even week, soak the falafel chana on Saturday night.

Groceries

Rishabh's portions only. Shop on the Sunday before each week.

For weeks 1, 3, 5, 7, 9 and 11

Protein

Beans and grains

Breads

Vegetables and fruit

Pantry check

Where to buy

For weeks 2, 4, 6, 8, 10 and 12

Protein

Beans and grains

Breads

Vegetables and fruit

Pantry check

Where to buy

Recipes

One portion each, for Rishabh.

Breakfasts, after the gym

Mexican egg burrito

You, 10 minutes · Mon breakfast, odd weeks; Sun breakfast, odd weeks; Tue breakfast, even weeks

You need
  • 1 large whole-wheat tortilla
  • 2 eggs + 4 egg whites
  • ¼ onion and ¼ red pepper, chopped
  • 2 tablespoons store-bought salsa
  • 10 g grated cheese
  • 1 teaspoon oil; salt, pepper, a pinch of cumin and chilli flakes
Steps
  1. Soften the onion and pepper in the oil, 2 minutes.
  2. Pour in the beaten eggs and whites with the salt, pepper and cumin. Stir gently until just set.
  3. Warm the tortilla on a dry pan, 20 seconds a side.
  4. Fill with the eggs, salsa and cheese. Roll it up, ends tucked in.

Pesto mushroom egg wrap

You, 10 minutes · Fri breakfast, odd weeks; Fri breakfast, even weeks

You need
  • 1 large whole-wheat tortilla
  • 2 eggs + 4 egg whites
  • 60 g mushrooms, sliced
  • ½ tablespoon pesto
  • 1 teaspoon oil, salt, pepper
Steps
  1. Brown the mushrooms in the oil, about 4 minutes.
  2. Add the beaten eggs and whites; scramble softly.
  3. Spread the pesto on the warm tortilla, fill and roll.

Chocolate-banana oats with whey

You, the night before · Thu breakfast, odd weeks

You need
  • 40 g oats
  • 150 ml toned milk
  • 1 scoop whey
  • 50 g Greek yogurt
  • ½ banana, sliced
  • 1 teaspoon cocoa
Steps
  1. At night, mix the oats, milk and cocoa in a box and put it in the fridge.
  2. In the morning, stir in the whey.
  3. Top with the Greek yogurt and the banana.

Apple-cinnamon oats with whey

You, the night before · Wed breakfast, even weeks

You need
  • 40 g oats
  • 150 ml toned milk
  • 1 scoop whey
  • 50 g Greek yogurt
  • ½ apple, chopped
  • ½ teaspoon cinnamon
Steps
  1. At night, mix the oats, milk and cinnamon in a box and put it in the fridge.
  2. In the morning, stir in the whey.
  3. Top with the Greek yogurt and the apple.

Berry oats with whey

You, the night before · Sun breakfast, even weeks

You need
  • 40 g oats
  • 150 ml toned milk
  • 1 scoop whey
  • 50 g Greek yogurt
  • 80 g frozen mixed berries
Steps
  1. At night, mix the oats and milk in a box, put the berries on top, and refrigerate.
  2. In the morning, stir in the whey.
  3. Top with the Greek yogurt.

Smoothie and cheese toast

You, 5 minutes · Wed breakfast, odd weeks; Mon breakfast, even weeks; Sat breakfast, even weeks

You need
  • 1 scoop whey
  • 150 ml toned milk
  • 50 g Greek yogurt
  • 1 frozen banana
  • 2 teaspoons peanut butter
  • a few ice cubes
  • 1 slice whole-wheat bread + 10 g cheese
Steps
  1. Blend the whey, milk, yogurt, banana, peanut butter and ice.
  2. Toast the bread with the cheese on top in the air fryer, 180°C for 3 minutes.

Cheese mushroom toast, with a shake

You, 12 minutes · Tue breakfast, odd weeks; Sat breakfast, odd weeks; Thu breakfast, even weeks

You need
  • 2 slices whole-wheat bread
  • 120 g mushrooms, sliced
  • 1 garlic clove, chopped
  • 1 teaspoon butter
  • 25 g mozzarella
  • oregano, salt, pepper
  • Saturdays: 3–4 drops of truffle oil
  • On the side: 1 scoop whey in water, and 1 fruit
Steps
  1. Cook the mushrooms and garlic in the butter until golden and dry, about 5 minutes. Season.
  2. Pile them on the toasted bread and top with the cheese.
  3. Cover the pan for 1–2 minutes to melt it.
  4. Saturdays: finish with the truffle oil.

Lunches to pack

Caesar salad with eggs and crispy chickpeas

Pack it · dressing in its own box · Mon lunch, odd weeks

You need
  • 150 g lettuce and cucumber
  • 4 boiled eggs: 2 whole, and the whites of 2
  • 60 g boiled chickpeas (from the Sunday batch)
  • 1 slice of bread, cubed, for croutons
  • Dressing: 50 g Greek yogurt, 10 g grated parmesan, ½ teaspoon olive oil, lemon, a small garlic clove, ½ teaspoon mustard, pepper
  • ½ teaspoon oil for the chickpeas
Steps
  1. Toss the chickpeas with the oil, salt, pepper and paprika. Air-fry at 200°C for 12 minutes, shaking once, until crisp. Add the bread cubes for the last 3 minutes.
  2. Whisk the dressing.
  3. Pack the leaves, eggs, chickpeas and croutons together and the dressing apart, so nothing goes soggy.

Burrito bowl

Pack it · crema in its own box · Tue lunch, odd weeks

You need
  • ⅓ cup cooked rice
  • ¾ cup boiled rajma, warmed with cumin, garlic and salt (not masala)
  • 60 g paneer cubes rubbed with cumin, paprika and salt
  • 2 tablespoons sweet corn
  • ¼ cup salsa
  • shredded lettuce
  • 10 g grated cheese
  • Crema: 80 g Greek yogurt, lime, salt and a pinch of chilli flakes
  • ½ teaspoon oil
Steps
  1. Pan-grill the paneer in the oil until golden on two sides.
  2. Mix the crema.
  3. Pack rice, rajma, paneer, corn, salsa, lettuce and cheese; the crema goes apart.

Greek salad with chickpeas, feta and eggs, and tzatziki

Pack it · Wed lunch, odd weeks

You need
  • 100 g boiled chickpeas
  • 30 g feta
  • cucumber, tomato, red onion, red pepper and a few olives, chopped (about 200 g)
  • 2 boiled eggs
  • 1 teaspoon olive oil, lemon, oregano, salt
  • Tzatziki: 100 g Greek yogurt, grated cucumber squeezed dry, garlic, mint, lemon
Steps
  1. Toss the vegetables and chickpeas with the oil, lemon, oregano and salt.
  2. Crumble the feta on top; add the halved eggs.
  3. Pack the tzatziki apart.

Grilled egg-mayo sandwich

Pack it · Thu lunch, odd weeks

You need
  • 2 slices multigrain bread
  • 4 boiled eggs: 2 whole + the whites of 2
  • 40 g Greek yogurt
  • ½ teaspoon mustard, spring onion, salt, pepper
  • lettuce, tomato and onion slices
  • 1 cheese slice
Steps
  1. Chop the eggs and whites; mix with the yogurt, mustard, spring onion, salt and pepper.
  2. Layer lettuce, tomato, onion, the cheese slice and the egg mix.
  3. Grill it in the sandwich maker, 3 minutes. No butter.

Falafel bowl with hummus and tzatziki

Mom · Sunday batch · Mon lunch, even weeks

You need
  • Falafel (4 pieces): 45 g dry chana soaked overnight, not boiled; ½ small onion, 2 garlic cloves, a handful of coriander, cumin, salt, a pinch of baking soda
  • 1 teaspoon oil
  • 50 g hummus
  • 100 g tzatziki (as in the Greek salad)
  • salad: lettuce, cucumber, tomato, pickled onion
  • 1 boiled egg
Steps
  1. Grind the soaked chana with the onion, garlic, herbs, cumin, salt and soda to a coarse paste.
  2. Shape 4 patties and brush them with the oil.
  3. Air-fry at 190°C for 14 minutes, turning once, until crisp.
  4. Make the family's batch on Sunday; the mix keeps 3 days in the fridge.

BBQ paneer bowl with corn, rajma and slaw

Pack it · Tue lunch, even weeks

You need
  • 80 g paneer cubes
  • 1 tablespoon BBQ sauce
  • ¼ cup sweet corn
  • ½ cup boiled rajma, warmed with garlic and salt
  • Slaw: 100 g shredded cabbage and carrot with 80 g Greek yogurt, lemon, salt, pepper
  • 1 teaspoon oil
Steps
  1. Pan-grill the paneer in the oil until golden.
  2. Toss it with the BBQ sauce off the heat.
  3. Mix the slaw. Pack everything in one box.

Paneer shawarma wrap with garlic sauce

Pack it in foil · Wed lunch, even weeks

You need
  • 1 large whole-wheat tortilla
  • 90 g paneer, in strips
  • Spice: ½ teaspoon each cumin, coriander and paprika, a pinch of cinnamon, garlic, lemon, salt
  • Garlic sauce: 100 g Greek yogurt, grated garlic, lemon, salt
  • lettuce, tomato, onion, pickled cucumber
  • 1 teaspoon oil
Steps
  1. Coat the paneer in 1 tablespoon of the yogurt with the spices; rest 15 minutes.
  2. Sear in the oil, 2 minutes a side.
  3. Mix the rest of the yogurt into the garlic sauce.
  4. Fill the warm tortilla, roll tight, wrap in foil.

Rajma and egg quesadilla

Pack it · salsa and crema apart · Thu lunch, even weeks

You need
  • 1 large whole-wheat tortilla
  • 2 eggs + 2 egg whites
  • 60 g boiled rajma, mashed with garlic, cumin and salt
  • 20 g grated cheese
  • ¼ cup salsa
  • 50 g Greek yogurt with lime
  • ½ teaspoon oil
Steps
  1. Scramble the eggs and whites with salt and cumin.
  2. Spread the rajma on half the tortilla, then the eggs and cheese. Fold.
  3. Toast in the oil, pressing down, 2 minutes a side. Cut into wedges.

Weekend lunches

Rajma chawal

Mom's own recipe · your plate · Sat lunch, odd weeks

You need
  • 1¼ katori rajma
  • ¾ cup rice
  • a big salad
  • Your share of the oil: 1 teaspoon
Steps
  1. Cook it the way Mom does. Only your plate is measured.
  2. Eat the salad first, then a 15-minute walk.

Chole chawal

Mom's own recipe · your plate · Sat lunch, even weeks

You need
  • 1½ katori chole
  • ⅔ cup rice
  • a big salad
  • Your share of the oil: 1 teaspoon
Steps
  1. Cook it the way Mom does. Only your plate is measured.
  2. Eat the salad first, then a 15-minute walk.

Dinners

Hot garlic paneer and mushrooms

Mom · Mon dinner, odd weeks

You need
  • 110 g paneer cubes
  • 100 g mushrooms, halved
  • ½ onion and ½ red pepper in squares, spring onion
  • 8 garlic cloves, chopped; 2 dried red chillies
  • 1 tablespoon soy sauce, 1 tablespoon red chilli sauce, 1 teaspoon vinegar
  • 1 tablespoon cornflour
  • 2 teaspoons oil
  • ½ cup steamed rice
Steps
  1. Toss the paneer with a teaspoon of the cornflour and 1 teaspoon oil. Air-fry at 200°C for 10 minutes, shaking once, until crisp.
  2. In the other teaspoon, fry the garlic and broken chillies for 30 seconds.
  3. Add the onion, pepper and mushrooms on high heat, 3 minutes.
  4. Add the sauces and 150 ml water. Boil, then thicken with the rest of the cornflour mixed in water.
  5. Add the paneer and spring onion. Serve with ½ cup rice.

Mushroom carbonara

Mom · 20 minutes · Tue dinner, odd weeks

You need
  • 65 g spaghetti
  • 2 eggs + 2 egg whites
  • 15 g parmesan, grated
  • 150 g mushrooms, sliced
  • 2 garlic cloves
  • 1 teaspoon oil
  • lots of black pepper
  • a side salad
Steps
  1. Boil the pasta in salted water. Keep half a cup of the pasta water.
  2. Brown the mushrooms and garlic in the oil until the edges crisp, 6–7 minutes.
  3. Whisk the eggs, whites, parmesan and pepper.
  4. Off the heat, toss the hot pasta with the mushrooms, then the egg mix, adding pasta water and stirring fast. It turns creamy, not scrambled. No cream needed.

Thai green curry with paneer

Mom · Thu dinner, odd weeks

You need
  • 100 g paneer cubes
  • 150 g vegetables: broccoli, French beans, red pepper, baby corn, onion
  • 1 tablespoon green curry paste. Pick one labelled vegetarian: many contain shrimp.
  • 50 ml coconut milk + 70 ml milk
  • 1 teaspoon oil
  • basil, lime, 1 teaspoon soy sauce, ½ teaspoon sugar
  • ½ cup steamed rice
Steps
  1. Fry the paste in the oil for a minute.
  2. Add the coconut milk and milk; simmer.
  3. Add the vegetables for 5 minutes, then the paneer for 2.
  4. Finish with basil, lime, the soy sauce and the sugar. Serve with ½ cup rice.

Pizza night

You and Mom · 25 minutes · Fri dinner, odd weeks

You need
  • 1 thin whole-wheat pizza base, about 8 inches
  • ¼ cup pizza sauce
  • 40 g mozzarella
  • 60 g paneer cubes tossed with ½ teaspoon tikka masala
  • 60 g mushrooms
  • red and yellow pepper, onion, olives, jalapeño
  • ½ teaspoon olive oil
  • a side salad
Steps
  1. Spread the sauce on the base, then the cheese and toppings.
  2. Bake in the OTG, heated to 220°C, for 10–12 minutes, until the cheese bubbles and the base crisps.
  3. Eat the salad first.

Grilled paneer steak, mushroom sauce and vegetables

Mom · Sun dinner, odd weeks

You need
  • 100 g paneer in one thick slab
  • Mushroom sauce: 120 g mushrooms, 1 garlic clove, 1 teaspoon butter, 1 teaspoon flour, 80 ml milk, pepper
  • 200 g vegetables: broccoli, French beans, carrot, baby corn
  • 1 teaspoon oil
  • salt, pepper, dried herbs
Steps
  1. Season the paneer; grill in ½ teaspoon oil, 3 minutes a side.
  2. Sauce: cook the mushrooms and garlic in the butter, stir in the flour, then the milk, until it thickens.
  3. Sauté the vegetables in the rest of the oil.
  4. Plate it like a sizzler: vegetables, paneer, sauce poured over.

Kung pao paneer

Mom · Mon dinner, even weeks

You need
  • 110 g paneer cubes
  • 150 g vegetables: red pepper, onion, baby corn, spring onion
  • 10 g roasted peanuts
  • 2 dried red chillies; garlic and ginger
  • 1 tablespoon soy sauce, 1 teaspoon vinegar, 1 teaspoon red chilli sauce, ½ teaspoon sugar
  • 1 tablespoon cornflour
  • 2 teaspoons oil
  • ½ cup steamed rice
Steps
  1. Toss the paneer with a teaspoon of the cornflour and 1 teaspoon oil. Air-fry at 200°C for 10 minutes, shaking once, until crisp.
  2. Fry the chillies, garlic and ginger in the other teaspoon for 30 seconds.
  3. Add the vegetables on high heat, 3 minutes.
  4. Add the sauces, 100 ml water and the rest of the cornflour; stir until glossy.
  5. Toss in the paneer and peanuts. Serve with ½ cup rice.

Pad thai with egg and paneer

Mom · Tue dinner, even weeks

You need
  • 55 g flat rice noodles
  • 2 eggs + 1 egg white
  • 30 g paneer, small cubes
  • 120 g shredded cabbage, carrot and spring onion
  • 10 g peanuts, crushed
  • Sauce: 1 tablespoon tamarind, 1 tablespoon soy sauce, 1 teaspoon jaggery. No fish sauce.
  • 1 teaspoon oil
  • lime and chilli flakes
Steps
  1. Soak the noodles in hot water until bendy, 8 minutes; drain.
  2. Cook the paneer in the oil for a minute, push it aside, scramble the eggs next to it.
  3. Add the cabbage and carrot for a minute.
  4. Add the noodles and sauce; toss for 2 minutes.
  5. Add the spring onion. Top with peanuts, lime and chilli.

Paneer katsu curry

Mom · Thu dinner, even weeks

You need
  • 100 g paneer in two slabs
  • Coating: 1 teaspoon flour, 1 egg white, 2 tablespoons panko
  • 1 teaspoon oil
  • Curry sauce: 1 onion and 1 carrot, 50 g potato, 1 teaspoon curry powder, 2 teaspoons flour, 1 teaspoon soy, ½ teaspoon honey, 250 ml water
  • ½ cup steamed rice
Steps
  1. Simmer the sauce vegetables in the water with the curry powder until soft, 12 minutes.
  2. Blend, then stir in the flour mixed with a little water, the soy and honey; simmer until thick.
  3. Coat the paneer in flour, egg white, then panko.
  4. Brush with the oil and air-fry at 200°C for 10 minutes, turning once, until crisp. Slice it over the rice; pour the curry beside it.

Burger night

You and Mom · Fri dinner, even weeks

You need
  • 1 whole-wheat burger bun
  • Patty: 80 g boiled rajma, mashed; 50 g paneer, grated; 1 tablespoon panko; garlic, smoked paprika, salt
  • 1 teaspoon oil
  • 1 cheese slice
  • lettuce, tomato, onion, pickles
  • Burger sauce: 30 g Greek yogurt, ½ teaspoon mustard, 1 teaspoon ketchup
  • On the side: carrot and cucumber sticks
Steps
  1. Mix the patty, shape it a little wider than the bun, chill 15 minutes.
  2. Pan-fry in the oil, 3 minutes a side; cheese on top for the last minute.
  3. Build it with the sauce and salad. Veg sticks instead of fries.

Paneer manchurian with stir-fried vegetables

Mom · no rice tonight · Sun dinner, even weeks

You need
  • 110 g paneer cubes
  • 200 g cabbage, red pepper, onion and spring onion
  • garlic, ginger, 1 green chilli
  • 1 tablespoon soy sauce, 1 tablespoon red chilli sauce, 1 teaspoon ketchup, 1 teaspoon vinegar
  • 1 tablespoon cornflour
  • 2 teaspoons oil
Steps
  1. Toss the paneer with a teaspoon of the cornflour and 1 teaspoon oil. Air-fry at 200°C for 10 minutes, shaking once, until crisp.
  2. Fry the garlic, ginger and chilli in the other teaspoon, then the vegetables on high heat, 3 minutes.
  3. Add the sauces and 150 ml water; thicken with the rest of the cornflour.
  4. Add the paneer. The Sunday free meal was lunch, so no rice tonight.