👨 150g paneer in spinach gravy, 2 whole wheat rotis
👩 100g paneer in spinach gravy, 1 whole wheat roti
Recipe: Cook spinach puree with garlic, onion, tomato, mild spices. Add paneer cubes and simmer. Serve with fresh rotis and lemon wedge.
👨 500 kcal | 34g protein | 45g carbs | 18g fat
👩 340 kcal | 22g protein | 28g carbs | 12g fat
👨 150g tofu scrambled, mixed vegetables, 2 rotis
👩 100g tofu scrambled, mixed vegetables, 1 roti
Recipe: Crumble tofu and scramble with onions, tomatoes, capsicum, turmeric, nutritional yeast. Season with herbs and serve with rotis.
👨 420 kcal | 30g protein | 40g carbs | 10g fat
👩 280 kcal | 20g protein | 25g carbs | 7g fat
👨 2 large bell peppers with quinoa-paneer filling
👩 1 large bell pepper with quinoa-paneer filling
Recipe: Hollow bell peppers, stuff with quinoa-paneer-vegetable mixture seasoned with herbs. Bake until peppers are tender.
👨 450 kcal | 25g protein | 45g carbs | 12g fat
👩 320 kcal | 18g protein | 32g carbs | 8g fat
👨 150g grilled tofu, 1 cup cooked quinoa (50g dry), vegetables
👩 100g grilled tofu, ¾ cup cooked quinoa (35g dry), vegetables
Recipe: Marinate tofu in herbs and spices. Grill until golden. Serve with quinoa and roasted seasonal vegetables.
👨 420 kcal | 28g protein | 35g carbs | 12g fat
👩 300 kcal | 20g protein | 25g carbs | 8g fat
👨 1.5 cups mixed dal khichdi, ½ cup fresh curd
👩 1 cup mixed dal khichdi, ¼ cup fresh curd
Recipe: Cook rice and mixed lentils with turmeric, ginger, vegetables. Serve hot with fresh curd and pickle.
👨 400 kcal | 20g protein | 55g carbs | 8g fat
👩 280 kcal | 14g protein | 38g carbs | 6g fat
👨 2 eggs in vegetable soup, 2 whole wheat rotis
👩 1 egg in vegetable soup, 1 whole wheat roti
Recipe: Prepare clear vegetable soup with carrots, beans, cabbage. Add beaten eggs while stirring. Serve with warm rotis.
👨 380 kcal | 22g protein | 35g carbs | 12g fat
👩 260 kcal | 14g protein | 25g carbs | 8g fat
👨 2 stuffed parathas (paneer/dal filling), ½ cup fresh curd
👩 1 stuffed paratha, ¼ cup fresh curd
Recipe: Make parathas with spiced paneer or dal filling. Cook on tawa with minimal oil. Serve hot with fresh curd and pickle.
👨 460 kcal | 25g protein | 50g carbs | 14g fat
👩 320 kcal | 18g protein | 35g carbs | 10g fat
👨 1.5 cups soya curry, 1 cup cooked quinoa (50g dry)
👩 1 cup soya curry, ¾ cup cooked quinoa (35g dry)
Recipe: Soak soya chunks, cook in spicy onion-tomato gravy with garam masala. Serve hot with quinoa and green salad.
👨 540 kcal | 36g protein | 60g carbs | 12g fat
👩 380 kcal | 24g protein | 42g carbs | 8g fat
👨 1.5 cups spicy chole, 2 whole wheat rotis
👩 1 cup spicy chole, 1 whole wheat roti
Recipe: Cook chickpeas with onion-tomato gravy, chole masala, tea bags for color. Garnish with onions and coriander.
👨 520 kcal | 28g protein | 70g carbs | 10g fat
👩 360 kcal | 18g protein | 48g carbs | 7g fat
👨 1.5 cups cooked rice (75g dry), 2 eggs, mixed vegetables
👩 1 cup cooked rice (50g dry), 1 egg, mixed vegetables
Recipe: Stir-fry cooked rice with scrambled eggs, carrots, beans, peas. Season with soy sauce and spring onions.
👨 480 kcal | 26g protein | 65g carbs | 12g fat
👩 320 kcal | 18g protein | 44g carbs | 8g fat
👨 150g tofu, 1 cup cooked quinoa (50g dry), stir-fried vegetables
👩 100g tofu, ¾ cup cooked quinoa (35g dry), stir-fried vegetables
Recipe: Stir fry tofu with broccoli, bell peppers, snow peas. Season with ginger, garlic, soy sauce. Serve with quinoa.
👨 460 kcal | 34g protein | 40g carbs | 14g fat
👩 300 kcal | 22g protein | 22g carbs | 9g fat
👨 1.5 cups tempered dal, 2 whole wheat rotis
👩 1 cup tempered dal, 1 whole wheat roti
Recipe: Cook yellow dal with turmeric, ginger. Temper with cumin, mustard seeds, curry leaves, hing. Serve with rotis.
👨 430 kcal | 25g protein | 55g carbs | 10g fat
👩 300 kcal | 18g protein | 38g carbs | 7g fat
👨 150g grilled paneer tikka, 1 cup cooked quinoa (50g dry)
👩 100g grilled paneer tikka, ¾ cup cooked quinoa (35g dry)
Recipe: Marinate paneer in yogurt, spices, grill until golden. Serve with herbed quinoa and mint chutney.
👨 470 kcal | 32g protein | 42g carbs | 16g fat
👩 330 kcal | 22g protein | 30g carbs | 12g fat
👨 1.5 cups mixed curry, 2 rotis, 100g paneer
👩 1 cup mixed curry, 1 roti, 75g paneer
Recipe: Cook seasonal vegetables in spiced onion-tomato gravy. Add paneer cubes. Serve with fresh rotis and salad.
👨 450 kcal | 28g protein | 48g carbs | 14g fat
👩 320 kcal | 20g protein | 32g carbs | 10g fat
👨 150g tofu in spinach gravy, 2 whole wheat rotis
👩 100g tofu in spinach gravy, 1 whole wheat roti
Recipe: Cook tofu cubes in creamy spinach gravy with garlic, ginger, mild spices. Serve hot with fresh rotis.
👨 440 kcal | 32g protein | 38g carbs | 12g fat
👩 300 kcal | 22g protein | 25g carbs | 8g fat