Week 2 Recipes
Here are all the recipes I used for my second week of meal prep, with exact measurements and protein content. After learning from Week 1, I focused on creating more variety while maintaining my protein goal of about 90-100g per day and staying within my daily calorie target of about 1400-1500 calories.
My daily breakdown goal was:
– Breakfast: 300-350 calories, 15-20g protein
– Lunch: 400-450 calories, 25-30g protein
– Dinner: 350-400 calories, 20-25g protein
– Snacks: 300-350 calories, 20-25g protein
Week 2 introduced more Indian flavors and plant-based proteins, giving me the comfort foods I was craving while still hitting all my nutritional targets.
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Breakfast Recipes
Morning Coffee Base (1 serving)
The perfect way to start every morning – simple and energizing.
Ingredients
- 1 cup (240ml) unsweetened original almond milk
- Hot coffee as desired
Instructions
- Heat almond milk gently (don’t boil)
- Pour into your coffee
- Enjoy while planning your successful day ahead!
Simple Boiled Eggs with Steamed Vegetables (1 serving)
My go-to protein-packed breakfast that keeps me satisfied for hours.
Ingredients
- 2 large eggs, hard-boiled
- 125g mixed steamed vegetables (broccoli, carrots, green beans)
- Pinch of salt, pepper, lemon juice
Instructions
- Boil eggs for 8-10 minutes, cool and peel
- Steam vegetables until tender-crisp (4-5 minutes)
- Season vegetables with salt, pepper, lemon juice
- Serve eggs whole or sliced with vegetables
Hot Oatmeal with Flax and Berries (1 serving)
Creamy, satisfying, and packed with fiber and omega-3s. This became my weekend comfort breakfast.
Ingredients
- 40g rolled oats (dry weight)
- 200ml unsweetened almond milk
- 10g ground flaxseed (1 tablespoon)
- 60g mixed berries
- 2g cinnamon (1/2 teaspoon)
Instructions
- Bring almond milk to gentle boil in small pot
- Add oats, stir well, cook 3-4 minutes on medium heat
- Stir in flaxseed and cinnamon during last minute
- Remove from heat, let sit 1 minute to thicken
- Top with berries
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Lunch Recipes
Zucchini Moong Dal (4 servings)
This became my absolute favorite! The zucchini adds such a nice texture and the moong dal is incredibly satisfying.
Ingredients
- 200g yellow moong dal, soaked overnight
- 300g zucchini, diced into 1/2-inch cubes
- 100g onion, chopped
- 100g tomatoes, chopped
- 600ml water
- 15ml oil
- 5g cumin seeds, 2g turmeric, 2g asafoetida, salt to taste
- Fresh cilantro for garnish
Instructions
- Cook soaked dal with water and turmeric until soft (15-20 minutes)
- Heat oil, add cumin seeds, let splutter
- Add onions, cook until translucent
- Add tomatoes and spices, cook until soft
- Add diced zucchini, cook 5 minutes
- Mix with cooked dal, simmer 5 minutes
- Garnish with cilantro
Paneer Bhurji (using Extra-Firm Tofu) (4 servings)
I was skeptical about using tofu instead of paneer, but this was surprisingly delicious! The key is getting the spices just right.
Ingredients
- 300g extra-firm tofu, crumbled
- 150g bell peppers, diced
- 100g onions, diced
- 80g tomatoes, diced
- 2-3 green chilies, minced
- 15ml oil
- Spices: 2g garam masala, 2g turmeric, 2g cumin, 1g coriander powder
- Fresh cilantro
Instructions
- Heat oil, add cumin seeds
- Sauté onions until golden
- Add bell peppers and green chilies, cook 3-4 minutes
- Add tomatoes and spices, cook until soft
- Add crumbled tofu, cook 5-7 minutes
- Garnish with cilantro
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Dinner Recipes
Spinach & Chickpea Soup (4 servings)
Light but satisfying, this soup became my go-to dinner when I wanted something comforting but not heavy.
Ingredients
- 240g fresh spinach, chopped
- 200g cooked chickpeas
- 100g onion, chopped
- 10g garlic, minced
- 720ml water
- 15ml olive oil
- Spices: 2g cumin, 1g turmeric, salt, pepper to taste
- 15ml lemon juice
Instructions
- Heat oil, sauté onions and garlic until soft
- Add water, cumin, turmeric, bring to boil
- Add spinach and chickpeas
- Simmer 15 minutes
- Add lemon juice and season
Sweet Potato & Kala Channa Salad (3 servings)
This cold salad was perfect for busy evenings! Sweet, savory, and incredibly filling.
Ingredients
- 300g sweet potato, cubed and roasted
- 150g cooked kala channa (black chickpeas)
- 50g red onion, diced
- 30g fresh cilantro, chopped
- 15ml lime juice
- 10ml olive oil
- Spices: 2g cumin, 1g chili powder, salt to taste
Instructions
- Roast sweet potato cubes at 400°F for 25 minutes
- Cool completely
- Mix with cooked kala channa and vegetables
- Whisk lime juice, oil, and spices for dressing
- Toss with dressing, let sit 15 minutes
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Side Dishes & Components
Steamed Vegetables Mix (4 servings)
Simple but essential – these added color and nutrients to every meal.
Ingredients
- 300g broccoli florets
- 150g carrots, sliced
- 2g salt, 1g black pepper, 5ml lemon juice
Instructions
- Steam vegetables 4-5 minutes until tender-crisp
- Season while hot
Rainbow Capsicum Salad (1 serving)
So pretty and crunchy! This added the perfect fresh element to heavier dishes.
Ingredients
- 30g red bell pepper, diced
- 30g yellow bell pepper, diced
- 30g green bell pepper, diced
- 60g cucumber, diced
- 30g carrot, julienned
- 30g pomegranate arils
- 5ml olive oil, 5ml lemon juice, pinch salt
Instructions
- Dice all vegetables uniformly
- Mix dressing ingredients
- Toss just before eating
Quinoa Base (4 servings)
My protein-rich grain base that paired perfectly with everything.
Ingredients
- 150g dry quinoa
- 360ml water
- Pinch of salt
Instructions
- Rinse quinoa until water runs clear
- Bring water to boil, add quinoa and salt
- Reduce heat, simmer covered 15 minutes
- Let stand 5 minutes, fluff with fork
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Snack Recipes
Seasoned Tofu Cubes (3 servings)
I actually started craving these! Perfect little protein bites that satisfied my savory cravings.
I personally prefer raw tofy.
Ingredients
- 270g super-firm tofu, cubed
Instructions
- Cut tofu into 1-inch cubes
- Mix your favorite seasonings, toss with tofu (optional)
- Let marinate 10 minutes, if you added seasonings.
Greek Yogurt with Flax and Berries (1 serving)
My reliable protein powerhouse that never got boring thanks to different berry combinations.
Ingredients
- 150g plain Greek yogurt (0% fat)
- 10g ground flaxseed
- 60g mixed berries
- 1g cinnamon
Instructions
- Mix yogurt with flaxseed and cinnamon
- Top with berries
Recipe Notes & Week 2 Learnings
Week 2 was a game-changer! I discovered that plant-based proteins could be just as satisfying as animal proteins, and the Indian flavors made everything feel like comfort food rather than “diet food.”
The zucchini moong dal became my absolute favorite – which recipe are you most excited to try? Let me know how your Week 2 adventures go!
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