👨 150g paneer curry, 1 cup cooked quinoa (50g dry), mixed salad
👩 100g paneer curry, ¾ cup cooked quinoa (35g dry), mixed salad
Recipe: Cook paneer cubes in onion-tomato gravy with mild spices. Serve with cooked quinoa and fresh cucumber-tomato salad with lemon dressing.
👨 520 kcal | 32g protein | 55g carbs | 16g fat
👩 360 kcal | 22g protein | 38g carbs | 10g fat
👨 3 boiled eggs, spinach curry, 1 cup cooked quinoa (50g dry)
👩 2 boiled eggs, spinach curry, ¾ cup cooked quinoa (35g dry)
Recipe: Boil eggs. Cook spinach curry base with garlic, onions, tomatoes, garam masala. Add eggs and simmer. Serve with fluffy quinoa.
👨 500 kcal | 35g protein | 48g carbs | 12g fat
👩 350 kcal | 24g protein | 34g carbs | 8g fat
👨 1.5 cups black bean curry, 2 whole wheat rotis
👩 1 cup black bean curry, 1 whole wheat roti
Recipe: Pressure cook black beans with onion-tomato gravy, cumin, coriander. Season with Indian spices. Serve hot with fresh rotis.
👨 540 kcal | 30g protein | 65g carbs | 12g fat
👩 380 kcal | 20g protein | 45g carbs | 8g fat
👨 3 eggs in spicy curry, 2 cups cauliflower rice (300g raw)
👩 2 eggs in spicy curry, 1.5 cups cauliflower rice (225g raw)
Recipe: Boil eggs, prepare curry base with spices. Add eggs and simmer. Grate cauliflower and sauté lightly. Serve together.
👨 450 kcal | 32g protein | 25g carbs | 15g fat
👩 320 kcal | 22g protein | 18g carbs | 10g fat
👨 1.5 cups mixed dal, 1 cup cooked quinoa (50g dry), vegetables
👩 1 cup mixed dal, ¾ cup cooked quinoa (35g dry), vegetables
Recipe: Cook mixed lentils (moong, masoor, chana) with turmeric, ginger, garlic. Temper with cumin seeds. Serve with quinoa and steamed vegetables.
👨 520 kcal | 28g protein | 68g carbs | 10g fat
👩 370 kcal | 20g protein | 50g carbs | 7g fat
👨 3 eggs, 100g mushrooms, 2 whole wheat rotis
👩 2 eggs, 75g mushrooms, 1 whole wheat roti
Recipe: Sauté mushrooms with onions. Add scrambled eggs, season with herbs and spices. Serve hot with fresh whole wheat rotis.
👨 480 kcal | 30g protein | 42g carbs | 14g fat
👩 340 kcal | 22g protein | 28g carbs | 10g fat
👨 1.5 cups rajma (kidney beans), 1 cup cooked quinoa (50g dry)
👩 1 cup rajma, ¾ cup cooked quinoa (35g dry)
Recipe: Pressure cook kidney beans with onion-tomato gravy, garam masala, red chili powder. Serve hot with quinoa and pickled onions.
👨 540 kcal | 28g protein | 70g carbs | 10g fat
👩 380 kcal | 20g protein | 50g carbs | 7g fat
👨 150g tofu scrambled, mixed vegetables, 2 whole wheat rotis
👩 100g tofu scrambled, mixed vegetables, 1 whole wheat roti
Recipe: Crumble tofu and scramble with onions, tomatoes, capsicum, turmeric, nutritional yeast. Serve with fresh rotis and green salad.
👨 450 kcal | 32g protein | 45g carbs | 12g fat
👩 300 kcal | 22g protein | 25g carbs | 8g fat
👨 1.5 cups boiled chickpeas, mixed vegetables, 1 tsp olive oil
👩 1 cup boiled chickpeas, mixed vegetables, ½ tsp olive oil
Recipe: Mix boiled chickpeas with cucumber, tomato, onion, coriander, lemon juice, olive oil, chaat masala. Serve as refreshing salad bowl.
👨 420 kcal | 22g protein | 58g carbs | 10g fat
👩 300 kcal | 15g protein | 38g carbs | 7g fat
👨 1.5 cups soya curry (40g dry chunks), 1 cup cooked quinoa (50g dry)
👩 1 cup soya curry (25g dry chunks), ¾ cup cooked quinoa (35g dry)
Recipe: Soak soya chunks. Cook in onion-tomato gravy with Indian spices, garam masala. Serve with fluffy quinoa and mint chutney.
👨 540 kcal | 36g protein | 60g carbs | 12g fat
👩 380 kcal | 24g protein | 42g carbs | 8g fat
👨 1.5 cups chole (chickpea curry), 2 whole wheat rotis
👩 1 cup chole, 1 whole wheat roti
Recipe: Cook chickpeas with onion-tomato gravy, chole masala, garam masala. Garnish with onions and coriander. Serve with hot rotis.
👨 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, pepper, and spring onions.
👨 480 kcal | 26g protein | 65g carbs | 12g fat
👩 320 kcal | 18g protein | 44g carbs | 8g fat
👨 150g tofu in tikka masala curry, 2 whole wheat rotis
👩 100g tofu in tikka masala curry, 1 whole wheat roti
Recipe: Marinate tofu cubes in yogurt and spices. Cook in creamy tomato-based tikka masala sauce. Serve with fresh rotis.
👨 490 kcal | 30g protein | 50g carbs | 14g fat
👩 350 kcal | 22g protein | 36g carbs | 10g fat
👨 1.5 cups mixed bean curry, 1 cup cooked quinoa (50g dry)
👩 1 cup mixed bean curry, ¾ cup cooked quinoa (35g dry)
Recipe: Cook mixed beans (kidney, black, pinto) with onion-tomato gravy, mixed spices. Serve with quinoa and fresh salad.
👨 520 kcal | 30g protein | 65g carbs | 10g fat
👩 370 kcal | 22g protein | 46g carbs | 7g fat
👨 1 cup cooked quinoa (50g dry), 100g paneer, mixed vegetables
👩 ¾ cup cooked quinoa (35g dry), 75g paneer, mixed vegetables
Recipe: Layer cooked quinoa with grilled paneer, roasted vegetables, avocado. Drizzle with tahini dressing and sprinkle pumpkin seeds.
👨 510 kcal | 32g protein | 52g carbs | 14g fat
👩 360 kcal | 23g protein | 38g carbs | 10g fat