Having catered to several Bollywood stars through 6 pack meals – a premium package of six nutrition-packed meals a day – tinsel town nutritionist Marika Johansson is now out with a new venture called Marika’s Healthy Kitchen. But this time, it’s not aimed at stars alone – the junta can bite into it too.
Beetroot burger with micro salad
Her aim is to help rid diet food of its boring tag. “When we get a client request, I collect info about their current diet, their goal and the time frame they have in mind. I also factor in their activities and lifestyle to get the accurate calories and then accordingly design the diet,” says Johansson, adding that the low carbohydrate- high protein diet have the highest takers. As for how to tweak the filmi diet for the common man, hear it from the horse’s mouth.
Diet plan: Shraddha is an ectomorph and a natural lean, which means she can eat a good amount of carbohydrates without putting on weight. To help her get a tight, curved and toned body, Johansson adds more of healthy fats to her diet.
What she eats: Her favourite meal is detox salad with sliced Norwegian salmon and lot of super foods – kale, beetroot, seeds, chia seeds, nuts, gojji berries – and flax seed oil. She also loves her low-carb blueberry waffles with sugar-free syrup.
Sliced Norwegian Salmon
What you can eat: Go for complex carbs again, such as brown rice, oats, sweet potatoes, whole wheat pasta and quinoa. “Avoid using trans fats, which can be found in deep fried foods and most snacks items available at the local grocery store. It’s unhealthy and bad for the heart. Instead, use olive oil or coconut oil for cooking or for marinades,” Johansson says.
Diet plan: High-protein, low-carb as he is now gaining muscle to play the role of Sanjay Dutt.
What she eats: Protein sources like chicken, eggs and fish. In the last meal he will cut out the carbs and eat only protein and high fibrous vegetables. His last meal comprises a Norwegian salmon, which is high in healthy fatty acids Omega 3-6, along with a lot of green high fibrous vegetables.
Pasta with meatballs
What you can eat: Choose protein-rich chicken breast, ravas, egg whites, mackerel and pomfret. Vegetarians can opt for paneer, tofu, soy, slim yogurt, greek yogurt, a blend of beans and lentils (to get a complete protein source). The carbohydrates should be more complex like brown rice, oats, sweet potatoes, whole wheat pasta, quinoa and dahlia ( broken wheat). Keep the fat content very low. Opt for cooking in olive oil and coconut oil.
Diet plan: Being vegan, Shahid gets a balance of all vegan protein sources with an add-on of plant protein.
What he eats: His favourites are chocolate casein pudding and beetroot burger with micro salad. He also has hemp protein, pulses and beans and fibrous vegetables.
Fruit cassein pudding
What you can eat: Vegans can opt for tofu, soy, a mix of pulses and bean sprouts, nuts and seeds and quinoa for protein. For carbohydrates: brown rice, daliya (cracked wheat), millets and fruits. Avoid fried food or preserved , canned food.