Gritto's Cooking Prep Guide

Step-by-Step Recipes & Meal Preparation

DIET PREP GUIDE (GRITTO) - BASED ON diet_plan_week1_gritto.txt

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Purpose

• This file tells you HOW to prepare the meals in the timing-based diet plan.
• Use it as a simple "cookbook + weekly prep" so you don't overthink food daily.

General cooking rules (matches your goals)

• Protein in every main meal (breakfast/lunch/dinner)
• Vegetables at least 2 times/day (ideally lunch + dinner, and also eggs)
• Prefer home-cooked, low-oil cooking (grill/steam/boil/air-fry)
• Avoid deep-fried food + sugary drinks
• Adjust portion size (rice/chapati) based on workout vs rest days (see end)


WEEKLY "BATCH PREP" (DO ON SUNDAY OR MONDAY) (60–90 min)


1) Prep vegetables (10–15 min)

• Wash + chop onions, capsicum, carrots, cucumber.
• Wash leafy greens (spinach) and keep in a container.
• Optional: pre-cut salad veggies for 2–3 days.

2) Cook a basic dal (20–25 min)

• Moong/masoor/toor dal (your choice)
• Method:

- Rinse dal

- Pressure cook with water + turmeric + salt

- Optional tadka: 1 tsp oil + cumin + onion + tomato (light)

• Store 3–4 servings in fridge.

3) Make a "protein base" (25–35 min)

Choose ONE or do 2 small batches:

A) Chicken (boneless) basic masala (mild)

- Pan cook with 1–2 tsp oil

- Add onion + tomato + turmeric + cumin + salt + pepper

- Cook until done, store 3 servings

B) Fish (simple)

- Marinate: salt + pepper + turmeric + lemon

- Pan grill with 1 tsp oil OR bake

- Store 2 servings (fish is best fresh; cook 2x/week if possible)

C) Paneer (quick)

- Pan sauté paneer cubes 5–7 min with minimal oil + salt + pepper

- Add capsicum/onion if you like


4) Carbs prep (optional but helpful)

• Cook rice for 2 days (store portions).
• Knead chapati dough for 2 days (store covered).


EARLY MORNING (6:00 – 6:30 AM)


Warm water

• 1–2 glasses warm water.

Optional black coffee / tea (no sugar)

• Coffee/tea without sugar.
• If you must: use very little sugar.


BREAKFAST (8:00 – 9:00 AM) - CHOOSE ONE (HOW TO PREPARE)


Option 1: 3 whole eggs + mixed vegetables + 1 whole wheat toast

• Ingredients:

- 3 eggs

- Any 2 veggies (onion, capsicum, spinach, tomato, carrot)

- Salt, pepper, 1 tsp oil

- 1 slice whole wheat toast

• Method:

- Sauté chopped veggies 2–3 min

- Add beaten eggs, cook scramble/omelette

- Toast bread


Option 2: Oats + milk + nuts

• Ingredients:

- Oats (40–60 g)

- Milk (200–250 ml)

- Nuts (small handful) OR 5–6 soaked almonds

• Method:

- Cook oats in milk 3–5 min OR soak overnight

- Add nuts

• Tip:

- Add banana slices if you want more calories (leg day), otherwise keep plain.


Option 3: Dosa + sambar

• Easiest method:

- Use store batter OR pre-made batter at home

• Quick sambar (simple):

- Pressure cook toor dal

- Add sambar veggies (drumstick optional / carrot / onion)

- Add sambar powder + salt (moderate)

• Tip:

- Keep oil minimal, avoid deep frying.


Option 4: Vegetable omelette + 1 chapati

• Make chapati fresh OR use pre-kneaded dough.
• Omelette: 2–3 eggs + veggies + salt + pepper.


MID-MORNING SNACK (11:00 – 12:00 PM) - CHOOSE ONE


Option 1: 1 fruit + handful nuts (Soaked almonds 5–6, cashews 2–4, walnuts 1–2)

• Prep:

- Soak almonds at night (optional)

- Keep fruit ready (banana/apple/orange)


Option 2: Curd + fruit

• Prep:

- 1 bowl curd + chopped apple/banana



LUNCH (1:00 – 2:00 PM) - BUILD YOUR PLATE


Base carbs (choose one)

• Rice OR chapati

Protein (choose one)

• Chicken OR fish OR paneer OR dal

Vegetables

• Any cooked veg sabzi OR mixed vegetables (stir-fry)

Curd / buttermilk

• 1 bowl curd OR 1 glass buttermilk

Simple lunch templates (fast)

• Template A (high protein):

- Rice + chicken + veg + buttermilk

• Template B (veg):

- Chapati + dal + veg + curd

• Template C (lighter):

- Rice + fish + veg + curd


Cooking methods (quick)

• Veg stir-fry: 1 tsp oil + cumin + veggies + salt/pepper (10 min)
• Dal: use batch-cooked dal (reheat + add water if needed)
• Chicken: use batch-cooked chicken (reheat 5 min)


EVENING SNACK (4:30 – 5:30 PM) - CHOOSE ONE


Tea / coffee (less sugar)

• Keep sugar low (or none).

Option 1: Roasted chana / peanuts

• Portion:

- 1 small bowl (avoid overeating)


Option 2: Sprouts + onion + lemon

• Method:

- Sprout moong (see "sprouts prep" below)

- Mix with chopped onion + lemon + salt + pepper


Sprouts prep (simple)

• Soak moong overnight
• Drain + keep in a covered container
• Rinse morning/evening
• Ready in 24–48 hours


PRE-WORKOUT (if training in evening) (6:00 – 6:30 PM) (OPTIONAL)


Option 1: 1 fruit

• Banana is best if you need energy.

Option 2: Black coffee

• No sugar.

(Skip if not needed)



DINNER (7:30 – 8:30 PM) - CHOOSE ONE (HOW TO PREPARE)


Option 1: Eggs / chicken / paneer + vegetables

• Eggs:

- 2–3 eggs omelette/scramble + veggies

• Chicken:

- Reheat batch chicken + quick veg stir-fry

• Paneer:

- Paneer sauté + veggies


Option 2: Soup + omelette

• Simple soup:

- Boil mixed veggies (carrot, beans, onion, tomato) with salt/pepper

- Blend optional

• Omelette:

- 2 eggs + veggies


Option 3: Fish + salad

• Fish:

- Pan grill/bake fish (fresh is best)

• Salad:

- Cucumber + carrot + onion + lemon + salt/pepper


Optional carbs (if hungry)

• Small portion rice OR 1 chapati


BEFORE BED (9:30 – 10:00 PM) (OPTIONAL)


Option 1: Warm milk

• 1 small cup.

Option 2: Handful nuts

• Small portion only.


WORKOUT DAY ADJUSTMENTS (PORTION GUIDE)


Upper body days

• Normal portions

Leg days

• Slightly more carbs at lunch (extra rice OR +1 chapati)

Rest / walking-only days

• Reduce carbs at dinner (skip rice/chapati or keep very small)


TIPS TO MAKE THIS EASY (CONSISTENCY)

• Keep 2 "default breakfasts": eggs+veg OR oats
• Keep 2 "default lunches": rice+protein+veg OR chapati+dal+veg
• Cook dal + chicken in batches, then "assemble meals"
• If you miss a meal: don't compensate with junk food—just return to the plan next meal


DETAILED RECIPES (STEP-BY-STEP) (HEALTHY STYLE)


These are the exact "how to cook" steps for the items you mentioned (chicken, sambar, dosa). Use minimal oil and focus on high protein + good digestion.


1) CHICKEN (HEALTHY, JUICY, NOT OILY)


Option A: Simple chicken masala (stove-top, minimal oil) (20–25 min)

• Ingredients (2–3 servings):

- Chicken (boneless): 500 g

- Onion: 1 medium (chopped)

- Tomato: 1 medium (chopped)

- Ginger: 1 tsp (grated) (optional)

- Garlic: 2–3 cloves (optional)

- Spices: turmeric 1/2 tsp, cumin 1 tsp, coriander powder 1 tsp (optional), black pepper, salt

- Oil: 1–2 tsp

• Steps:

1. Heat pan on medium. Add oil.

2. Add onion, cook 3–4 min until soft (not deep brown).

3. Add ginger/garlic (optional) for 30–60 sec.

4. Add tomato + turmeric + cumin + salt. Cook 3–5 min until tomato soft.

5. Add chicken. Mix well. Cook uncovered 3–4 min to seal.

6. Add a splash of water (3–5 tbsp), cover, cook 10–12 min (stir once).

7. Check: chicken cooked through (no pink). Finish with black pepper.

• Healthy tip:

- Keep gravy light (no cream). Add extra veggies (capsicum/spinach) in the last 3–4 minutes.


Option B: Baked chicken (hands-off, good for batch prep) (25–30 min)

• Ingredients:

- Chicken breast/thigh: 500 g

- Marinade: 1 tbsp curd + lemon + salt + pepper + paprika/oregano (optional)

- Oil: 1 tsp (optional)

• Steps:

1. Preheat oven to ~200°C.

2. Marinate 20–30 min (or overnight).

3. Bake 20–25 min (depends on thickness). Rest 5 min, then slice.

• Healthy tip:

- This is ideal for lunch boxes: slice + store portions.


2) SAMBAR (SIMPLE + HEALTHY)


Sambar (4–6 servings) (30–40 min)

• Ingredients:

- Toor dal: 1 cup (or 3/4 cup if you want lighter)

- Veggies: drumstick OR carrot OR beans OR brinjal (use what you have)

- Onion: 1 (optional)

- Tomato: 1

- Tamarind paste: 1–2 tsp (start small)

- Sambar powder: 1.5–2 tbsp (adjust)

- Turmeric: 1/2 tsp, salt

- Tempering: 1 tsp oil, mustard seeds, curry leaves (optional)

• Steps:

1. Rinse dal. Pressure cook with turmeric + water until very soft. Mash.

2. In a pot, add chopped veggies + water + a pinch of salt. Boil until 80% cooked.

3. Add tomato + sambar powder + tamarind paste. Simmer 5–8 min (raw smell should reduce).

4. Add mashed dal. Adjust water for a "pourable" consistency. Simmer 5–10 min.

5. Optional tempering (tadka): 1 tsp oil + mustard seeds + curry leaves, pour on top.

• Healthy tip:

- Keep oil very low. Make it veggie-heavy for more fibre.


3) DOSA (BATTER + HOW TO COOK)


Option A: Store-bought batter (fastest)

• Steps:

1. Keep batter at room temp 15–20 min before cooking (easier to spread).

2. Add a little water if too thick (should pour like pancake batter).


Option B: Homemade dosa batter (classic) (prep the night before)

• Ingredients (basic):

- Rice: 3 cups

- Urad dal: 1 cup

- Methi seeds (fenugreek): 1 tsp (optional)

- Salt

• Steps:

1. Soak rice + urad dal + methi 4–6 hours.

2. Grind: first urad dal to fluffy batter, then rice to smooth batter. Mix.

3. Ferment 8–12 hours (warm place). Add salt after fermentation.


How to cook dosa (works for both batters)

• Steps:

1. Heat tawa/pan on medium-high. Test with a few drops of water (should sizzle).

2. Lightly oil the pan (few drops only).

3. Pour one ladle batter in center and spread in a thin circle.

4. Drizzle a few drops oil around edges (optional).

5. Cook until edges lift and bottom is golden. Fold and serve.

• Healthy tip:

- Use minimal oil and avoid deep-frying. Pair with sambar for balanced meal.



YOUTUBE (OPTIONAL)

• I couldn't reliably fetch direct YouTube URLs from here without risking wrong links.
• If you want, search these exact phrases on YouTube and pick the top-reviewed videos:

- "how to make dosa batter step by step"

- "simple sambar recipe for dosa"

- "healthy chicken breast Indian style low oil"