All 15 recipes below are onion-free, garlic-free, egg-free, cashew-free, cream-free and low-fat. Onion and garlic are replaced with hing (asafoetida) and garlic-infused oil — never raw onion, raw garlic, garlic paste, or garlic powder. Any "garam masala" listed is the onion-and-garlic-free blend already in the pantry. Where a recipe needs richness, coconut cream stands in for dairy cream, and melon seed (magaz) paste stands in for cashew paste — cashews are never used. Curd is allowed; use hung or strained curd where possible, since it carries less lactose whey than runny curd. Cauliflower and broccoli, where they appear, stay capped at 75g per serving. Nothing here is deep-fried — only pan-sear, bake, steam, or simmer. These are his main protein dishes, so protein per serving is the number that matters most. Protein estimates assume low-fat paneer (from toned or double-toned milk, about 18g protein per 100g).
Top 3 by protein: #4 Baked Paneer Tikka (~24g), #6 Dahi Paneer Curry (~23g), #2 Palak Paneer
with Coconut Cream (~22g).