The 20-Minute Reset4 weeks · 4 days/week · strength + HIIT · dumbbells, 1 kettlebell, bands

Lifting builds the engine; the deficit burns the fuel.

High-protein Indian plates

• Egg bhurji (4 eggs, low oil) + multigrain roti — ~28g
• Tandoori chicken + salad + small rice — ~40g
• Paneer tikka (air-fried) or palak paneer + roti — ~25g
• Moong/besan chilla stuffed with veggies — ~18g
• Rajma/chana masala + quinoa instead of rice
• Fish tikka or pepper-fry fish + sautéed greens — ~35g

Snacks

• Roasted chana, sprouts chaat, boiled eggs, paneer, masala buttermilk
• Whey + banana post-workout