Week 3 Recipes
Week 3 was all about building on the success of Week 2 while introducing some of my favorite comfort foods – rajma and south indian upma!
I also had some leftover sweet potato and channa salad from Week 2 that I incorporated into this week’s meal plan.
My daily breakdown goal remained:
– 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
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Main Dishes
Rajma Masala (Kidney Bean Curry) (5 servings)
Ingredients
- 400g cooked rajma (from 150g dry kidney beans)
- 150g onions, chopped
- 1 small can tomato paste (No salt added)
- 15ml oil and ghee together
- ginger-garlic paste
- 2 tsps cumin seeds
- 1.5 tsp cumin powder, 2 tsp coriander powder, 2g turmeric, 2g red chili powder
- 300ml water
- Dried methi leaves (crushed and added at end)
- Salt, fresh coriander
Instructions
- I followed Swasthi’s Rajma Recipe using my Instant Pot
- Heat oil and ghee, sauté onions until golden brown (this is crucial for flavor!)
- Add ginger-garlic paste, cook 1 minute
- Add tomato paste and spices, cook until oil separates
- Add cooked rajma and water, simmer 15-20 minutes
- Mash few beans for thickness
- Add crushed methi leaves and garnish with coriander
Mixed Vegetable Dal (4 servings)
This one-pot wonder became my go-to when I wanted something comforting and nutritious. I love how the vegetables cook right in the dal, making it so flavorful. Fair warning – I like my food spicy, so adjust the chilies to your taste!
Ingredients
- 120g mixed dal (moong + toor)
- 200g mixed vegetables (bottle gourd, beans, carrots) – cooked in dal
- 80g onions, chopped
- 6-7 green chilies (I prefer it spicy – reduce for less heat!)
- 1 dried red chili
- 2 tablespoons ginger, chopped
- 15ml oil
- 5g cumin seeds, 2g turmeric
- 500ml water
- Salt, coriander
- Lemon juice (optional, at the end)
Instructions
- Pressure cook dal with turmeric and vegetables until soft
- Heat oil, add cumin seeds
- Add onions, cook until translucent
- Add ginger, green chilies, and dried red chili
- Add cooked dal-vegetable mixture, simmer 10 minutes
- Garnish with coriander and add lemon juice if desired
Broken Wheat Upma with Vegetables (4 servings)
A lighter, healthier version of traditional upma that’s still incredibly satisfying. The vegetables cook right in, making it a complete meal. Perfect for dinner when you want something filling but not heavy.
Ingredients
- 100g broken wheat (dalia)
- 250g mixed vegetables (beans, carrots, peas, bell peppers) – cooked in upma
- 60g onions, chopped
- 10g ginger, chopped
- 2-3 green chilies
- 12ml oil
- 5g mustard seeds, 5g urad dal, curry leaves
- 500ml hot water
- Salt, lemon juice, coriander
Instructions
- I used my Instant Pot and followed this recipe from Cooking with Pree
- 160g sprouted green moong
- 40g roasted makhana, crushed
- 60g cucumber, diced
- 60g tomatoes, diced
- 40g red onion, diced
- 15ml lemon juice
- 2g chaat masala, 1g black salt
- Fresh mint and coriander
- Optional: 50g Greek yogurt
- Steam sprouts lightly (optional for easier digestion)
- Mix all vegetables and sprouts
- Add crushed makhana for crunch
- Add lemon juice, spices, herbs
- Mix in yogurt if using
- Serve immediately
Snacks & Sides
Sprouted Bean & Makhana Chaat (2 servings)
This became my favorite afternoon snack! The combination of textures is amazing – soft sprouts, crunchy makhana, fresh vegetables. So satisfying and refreshing.
Ingredients
Instructions
Spiced Roasted Makhana (6 servings)
My healthy alternative to chips! These kept me satisfied between meals and added great crunch to salads.
Ingredients
- 150g makhana
- 5ml oil
- 2g chaat masala, 1g black pepper, 1g turmeric
- Pinch of black salt
Instructions
- Heat oil in pan
- Add makhana, roast until crispy (5-7 minutes)
- Sprinkle spices while hot
- Cool completely, store in airtight container
Raw Tofu Cubes (Protein Snack) (3 servings)
Simple but effective! I actually started enjoying these plain, but you can season them however you like.
Ingredients
- 270g extra-firm tofu, cubed
- Optional seasonings: soy sauce, lime juice, spices of choice
Instructions
- Cut tofu into 1-inch cubes
- Add your favorite seasonings if desired
- Let marinate 10 minutes if you added seasonings
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Grains & Bases
Brown Rice Base
The foundation of so many great meals.
Instructions
- Rinse rice until water runs clear
- Cook in 1:2 ratio with water
- Bring to boil, reduce heat, simmer covered 45 minutes
- Let stand 10 minutes, fluff with fork
Quinoa Base
Higher protein alternative to rice.
Instructions
- Rinse quinoa until water runs clear
- Cook in 1:2 ratio with water
- Bring to boil, reduce heat, simmer covered 15 minutes
- Let stand 5 minutes, fluff with fork
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Leftover Integration
Sweet Potato & Channa Salad (From Week 2)
This leftover gem from Week 2 was still perfect! The flavors had actually improved after a few days. I used it as a light lunch option and it paired wonderfully with my new rajma masala.
Recipe Notes & Week 3 Learnings
Which recipe are you most excited to try? The rajma masala is definitely worth the effort – let me know how yours turns out!
Week 2 Recipes
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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