Age is but a number, and it seems like Sudeep Rajbhandari stopped counting many years ago. He exemplifies the fit 40s and much of it has to do with his lifestyle. A swimming instructor at the Kathmandu Dolphins, a crossfit practitioner, cycling coach at the British school and an annual participant at the Triathlon, Sudeep is as fit as they come.

Sudeep also makes sure that he follows a healthy diet, but that doesn’t mean you have to be confined to flavorless salads. Most people have trouble sticking to a diet because Here’s how the Nepali man stays fit and healthy without compromising on taste and flavor.

THE POST WORKOUT SMOOTHIE

When you’ve put in your all at the gym and have to will one leg in front of the other to move around, this protein shake is just what you need to replenish your energy. The key to sweetening up a smoothie is using extra ripe fruit. They may not be as pretty, but those concentrated natural sugars lend a sweetness that can’t be compared. To make this even more protein potent, add a scoop or two of protein powder.

RECEIPE- SERVES: MAKES ABOUT 4 CUPS

Ingredients

1 cup non-fat milk, 1 cup yogurt, 1 ½ cups ice cubes, 1 banana ,

1 mango, about 1 cup chopped, ⅛ cup unsweetened coconut, 1 tablespoon honey

Blend all the ingredients in a blender to make a thick satiating smoothie.

GRILLED CHICKEN WITH MASHED POTATOES AND SAUTÉED VEGETABLES

This is a quick and simple recipe and the building block for any BBQ. But when you’re craving more flavor and time is of the essence, flavored butters are a great option. There’s no marinade involved with this recipe. Instead, this compound butter seeps into the hot grilled chicken to infuse all of the delicious herbed flavor.

INGREDIENTS

½ cup (1 stick) salted butter, at room temperature, 1 tablespoon fresh parsley, minced, 1 tablespoon fresh thyme leaves, minced, juice of ½ lemon, 1 boneless, skinless chicken breasts, 2 tablespoons extra virgin olive oil, Freshly ground black pepper, 12 ozs mashed potatoes, Mix vegetables

INSTRUCTIONS

1. In small bowl, combine butter, herbs, lemon zest and lemon juice until well mixed. Lay out large piece of plastic wrap on clean counter. Spoon butter mixture onto bottom third of plastic wrap then roll into log. Refrigerate for hour or until firm.
2. Bring grill to high heat and oil it lightly. Brush chicken breasts with extra virgin olive oil and season chicken breasts with freshly ground black pepper. Let rest at room temperature for about 10 minutes.
3. Put chicken on grill .Grill chicken for about 5 minutes per side or until grill marks form and chicken turns golden. Turn off one side of grill and move the chicken breasts to that side, keeping other side of grill on high heat. Cook chicken for 8-12 minutes, turning once if needed.
4. Grate potatoes into a bowl. Add remaining 1/4 teaspoon pepper, remaining 1 tablespoon butter, and milk in a medium bowl; mash to desired consistency. Serve with chicken

THE CHICKEN COOL WRAP

INGREDIENTS

Lettuce, 1 medium avocado, mashed, 2 teaspoons lemon juice, 1 tablespoon whole-egg mayonnaise, 4 wholegrain wraps, 200g shaved chicken breast, 60g Red cabbage

INSTRUCTIONS

Step 1: Place avocado, lemon juice and mayonnaise in a bowl. Stir to combine.

Step 2: Place 1 wrap on a flat surface. Spread with 1/4 avocado mixture. Top with lettuce, 1/4 chicken, carrot and Red cabbage. Season with salt and pepper. Roll up wrap to enclose filling.