Tag: meal-planning

Week 3 Recipes

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

  1. I followed Swasthi’s Rajma Recipe using my Instant Pot
  2. Heat oil and ghee, sauté onions until golden brown (this is crucial for flavor!)
  3. Add ginger-garlic paste, cook 1 minute
  4. Add tomato paste and spices, cook until oil separates
  5. Add cooked rajma and water, simmer 15-20 minutes
  6. Mash few beans for thickness
  7. Add crushed methi leaves and garnish with coriander
Prep tip: Soak rajma overnight, pressure cook until very soft before making curry
Pairs with: Brown rice, chapati, or quinoa

Protein per serving (250g): 18 grams

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

  1. Pressure cook dal with turmeric and vegetables until soft
  2. Heat oil, add cumin seeds
  3. Add onions, cook until translucent
  4. Add ginger, green chilies, and dried red chili
  5. Add cooked dal-vegetable mixture, simmer 10 minutes
  6. Garnish with coriander and add lemon juice if desired
Spice level: Medium-hot (reduce chilies for milder version)
Pairs with: Rice, quinoa, or chapati

Protein per serving (300g): 14 grams

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

  1. I used my Instant Pot and followed this recipe from Cooking with Pree

    2. 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

    • 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

    Instructions

    1. Steam sprouts lightly (optional for easier digestion)
    2. Mix all vegetables and sprouts
    3. Add crushed makhana for crunch
    4. Add lemon juice, spices, herbs
    5. Mix in yogurt if using
    6. Serve immediately
    Texture tip: Add makhana just before eating to keep it crunchy

    Protein per serving (200g without yogurt): 8 grams

    Protein per serving (250g with yogurt): 12 grams

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

  1. Heat oil in pan
  2. Add makhana, roast until crispy (5-7 minutes)
  3. Sprinkle spices while hot
  4. Cool completely, store in airtight container
Storage: Keeps fresh for 1 week in airtight container

Protein per serving (25g): 3 grams

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

  1. Cut tofu into 1-inch cubes
  2. Add your favorite seasonings if desired
  3. Let marinate 10 minutes if you added seasonings
Storage: Best eaten fresh, can be stored 2 days

Protein per serving (90g): 9 grams

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Grains & Bases

Brown Rice Base

The foundation of so many great meals.

Instructions

  1. Rinse rice until water runs clear
  2. Cook in 1:2 ratio with water
  3. Bring to boil, reduce heat, simmer covered 45 minutes
  4. Let stand 10 minutes, fluff with fork

Protein per 1/3 cup cooked (85g): 2 grams

Quinoa Base

Higher protein alternative to rice.

Instructions

  1. Rinse quinoa until water runs clear
  2. Cook in 1:2 ratio with water
  3. Bring to boil, reduce heat, simmer covered 15 minutes
  4. Let stand 5 minutes, fluff with fork

Protein per 1/4 cup cooked (65g): 3 grams

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Leftover Integration
Week 3 Bonus: I had some delicious leftover sweet potato and channa salad from Week 2 that was still fresh and tasty! Rather than let it go to waste, I incorporated it into this week’s meal plan. It paired beautifully with the new rajma dishes and added variety to my lunches.

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.

Storage note: This salad keeps well for 4-5 days refrigerated

Protein per serving: 8 grams

Recipe Notes & Week 3 Learnings

Spice Levels: I love spicy food, so adjust the green chilies in the dal recipe to match your heat preference!
Meal Prep Efficiency: Making large batches of rajma and dal at the beginning of the week saved so much time on busy days.
Leftover Magic:That Week 2 sweet potato salad came in handy for this week, as I have a few boxes in the freezer.
Texture Variety: Mixing crunchy makhana with soft sprouts in the chaat creates the perfect satisfying snack.
Instant Pot Win: Using the Instant Pot for brown rice made meal prep so much easier and more consistent.

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

  1. Heat almond milk gently (don’t boil)
  2. Pour into your coffee
  3. Enjoy while planning your successful day ahead!
Storage: Keep almond milk refrigerated, use within 7-10 days of opening

Protein per serving: 1 gram

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

  1. Boil eggs for 8-10 minutes, cool and peel
  2. Steam vegetables until tender-crisp (4-5 minutes)
  3. Season vegetables with salt, pepper, lemon juice
  4. Serve eggs whole or sliced with vegetables
Meal prep tip: Boil a dozen eggs on Sunday for the week

Protein per serving: 13.5 grams

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

  1. Bring almond milk to gentle boil in small pot
  2. Add oats, stir well, cook 3-4 minutes on medium heat
  3. Stir in flaxseed and cinnamon during last minute
  4. Remove from heat, let sit 1 minute to thicken
  5. Top with berries
Pro tip: Add berries at the end to keep them from getting mushy

Protein per serving: 8.5 grams

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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

  1. Cook soaked dal with water and turmeric until soft (15-20 minutes)
  2. Heat oil, add cumin seeds, let splutter
  3. Add onions, cook until translucent
  4. Add tomatoes and spices, cook until soft
  5. Add diced zucchini, cook 5 minutes
  6. Mix with cooked dal, simmer 5 minutes
  7. Garnish with cilantro
Storage: Gets even better the next day! Freezes beautifully

Protein per serving (250ml): 12 grams

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

  1. Heat oil, add cumin seeds
  2. Sauté onions until golden
  3. Add bell peppers and green chilies, cook 3-4 minutes
  4. Add tomatoes and spices, cook until soft
  5. Add crumbled tofu, cook 5-7 minutes
  6. Garnish with cilantro
Tofu tip: Press tofu well before crumbling for better texture

Protein per serving (150g): 12 grams

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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

  1. Heat oil, sauté onions and garlic until soft
  2. Add water, cumin, turmeric, bring to boil
  3. Add spinach and chickpeas
  4. Simmer 15 minutes
  5. Add lemon juice and season
Storage: Perfect for batch cooking, keeps well for 4-5 days

Protein per serving (250ml): 8 grams

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

  1. Roast sweet potato cubes at 400°F for 25 minutes
  2. Cool completely
  3. Mix with cooked kala channa and vegetables
  4. Whisk lime juice, oil, and spices for dressing
  5. Toss with dressing, let sit 15 minutes
Make ahead tip: Tastes even better after marinating overnight

Protein per serving (200g): 8 grams

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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

  1. Steam vegetables 4-5 minutes until tender-crisp
  2. Season while hot
Storage: Best eaten within 3-4 days for optimal texture

Protein per serving (125g): 1.5 grams

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

  1. Dice all vegetables uniformly
  2. Mix dressing ingredients
  3. Toss just before eating
Fresh tip: Prep vegetables separately, assemble just before eating

Protein per serving: 2 grams

Quinoa Base (4 servings)

My protein-rich grain base that paired perfectly with everything.

Ingredients

  • 150g dry quinoa
  • 360ml water
  • Pinch of salt

Instructions

  1. Rinse quinoa until water runs clear
  2. Bring water to boil, add quinoa and salt
  3. Reduce heat, simmer covered 15 minutes
  4. Let stand 5 minutes, fluff with fork
Storage: Keeps well for a week, great for meal prep

Protein per serving (85g): 3 grams

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Snack Recipes
Personal Note: Week 2 taught me that having protein-rich snacks ready was crucial for avoiding those afternoon energy crashes.

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

  1. Cut tofu into 1-inch cubes
  2. Mix your favorite seasonings, toss with tofu (optional)
  3. Let marinate 10 minutes, if you added seasonings.
Storage: Best eaten fresh, but keeps 2-3 days refrigerated

Protein per serving (90g): 9 grams

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

  1. Mix yogurt with flaxseed and cinnamon
  2. Top with berries
Variety tip: Try different frozen berry combinations for variety

Protein per serving: 16 grams

Recipe Notes & Week 2 Learnings

Meal Prep Success: The 4-hour Sunday prep made weekdays completely stress-free!
Protein Strategy: Combining plant proteins (dal + quinoa) gave me complete amino acid profiles.
Flavor Discovery: Indian spices transformed simple ingredients into exciting meals.
Energy Levels: The combination of complex carbs and plant proteins kept me satisfied for hours.
Flexibility Win: Having components prepared separately meant I could mix and match based on cravings.

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!

Week 1 Meal Recipes

Week 1 Meal Recipes

Here are all the recipes I used for my first week of meal prep, with exact measurements and protein content. These gave me everything I needed to eat well throughout the week while hitting 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 roughly:
– Breakfast: 300-350 calories, 20-25g protein
– Lunch: 400-450 calories, 25-30g protein
– Dinner: 350-400 calories, 20-25g protein
– Snacks: 300-350 calories, 20-25g protein

This gave me the structure I needed while still having flexibility to mix and match recipes based on what I was craving each day.

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Breakfast Recipes

Masala Egg Muffins (Makes 12 muffins, 6 servings)

I was very skeptical when I tried this recipe for the first time, as I never liked eggs any other way – either hot omelette or boiled eggs. But these tasted like masala omelettes when reheated and they freeze very well too. I used a silicone muffin tin which made it easier to cleanly pull out the egg muffins.

Ingredients

  • 8 whole eggs + 4 egg whites
  • 1 cup fresh spinach, finely chopped
  • 1 red bell pepper, finely diced
  • 1/2 medium onion, finely diced
  • 4-6 green chilies, finely chopped (I like it spicy. Please reduce to 1-2 based on your spice levels)
  • 1 tsp turmeric powder
  • 1 tsp cumin powder
  • 1/2 tsp coriander powder
  • 1/2-1 tsp black pepper
  • Salt to taste
  • Cooking spray for muffin tin

Instructions

  1. Preheat oven to 350°F (175°C)
  2. Spray silicone muffin tin with cooking spray
  3. In a large bowl, whisk together eggs and egg whites
  4. Add all chopped vegetables and spices, mix well
  5. Divide mixture evenly among 12 muffin cups
  6. Bake for 20-25 minutes until eggs are set and lightly golden
  7. Cool completely before storing

Storage: Refrigerate 6 muffins for Days 1-2, freeze remaining 6 muffins

Protein per serving (2 muffins): 14 grams

Oatmeal Base Mix (5 servings)

Perfect for quick hot breakfasts throughout the week.

To serve: Add 3/4 cup unsweetened original almond milk, microwave 1.5-2 minutes, stir and enjoy.

Protein per serving: 6 grams

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Lunch Recipes

Dal Tadka (4 servings)

My comfort food! This protein-packed lentil curry is soul-warming.

Ingredients

  • 1 cup yellow lentils (masoor dal), washed
  • 2 cups water
  • 1/2 tsp turmeric powder
  • Salt to taste
  • 1 medium onion, chopped into big pieces
  • 2 medium tomatoes, chopped
  • 4-6 green chilies, slit lengthwise
  • 1 tbsp finely cut ginger
  • 1 tsp cumin seeds
  • 1 tsp ghee
  • a pinch of asafoetida (optional)
  • Lemon juice
  • Fresh cilantro for garnish

Instructions

  1. Cook lentils with onions, tomatoes, ginger, green chilies, water, turmeric, salt until soft in Instant Pot (manual mode – 7 minutes – release naturally)
  2. Mash lightly and set aside
  3. Heat ghee in a pan, add cumin and let it splutter
  4. When they splutter, add asafoetida
  5. Add to cooked dal
  6. Add juice of a lemon and stir
  7. Garnish with cilantro

Note: For variety, you can substitute the onions and tomatoes with bottle gourd or zucchini, or add a mix of vegetables like carrots and green beans for extra nutrition and flavor.

Storage: Freezes beautifully

Protein per serving (3/4 cup): 18 grams

Brown Rice Base (5 servings)

The perfect foundation for any meal.

Ingredients

  • 1.5 cups brown rice
  • 3 cups water
  • 1/2 tsp salt

Instructions

  1. Rinse rice until water runs clear
  2. Combine rice, water, and salt in pot
  3. Bring to boil, then reduce heat to low
  4. Cover and simmer 45 minutes
  5. Let stand 10 minutes, then fluff with fork
  6. Cool completely before storing

Storage: Refrigerate in individual portions

Protein per serving (2/3 cup cooked): 3 grams

Mixed Vegetable Curry (4 servings)

Colorful, nutritious, and pairs perfectly with dal and rice.

Ingredients

  • 2 medium sweet potatoes, cubed
  • 1 cup green beans, cut into pieces
  • 1 large carrot, sliced
  • 1 bell pepper, chopped
  • 1 medium onion, chopped
  • 2 tomatoes, chopped
  • 1 tbsp ginger, finely chopped
  • 1 tbsp garlic, finely chopped
  • 1 tsp cumin seeds
  • 1/2 tsp turmeric powder
  • 2-3 green chilies, slit
  • 1 tsp oil
  • 1/2 tsp – chilli powder (optional)
  • Salt to taste
  • Lemon juice (optional)
  • Fresh cilantro for garnish

Instructions

  1. Heat oil in large pan or pot
  2. Add cumin seeds, let splutter
  3. Add onions, cook until translucent
  4. Add ginger, garlic and cook 1 minute
  5. Add tomatoes and all spices
  6. Add harder vegetables first (sweet potatoes, carrots)
  7. Cook 5 minutes, then add remaining vegetables
  8. Cover and cook 15-20 minutes until tender
  9. Squeeze lemon for taste
  10. Garnish with cilantro

Storage: Great for meal prep

Protein per serving (1 cup): 4 grams

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Dinner Recipes

Paneer Bhurji (3 servings)

Rich in protein and so satisfying!

Ingredients

  • 200g paneer, crumbled
  • 1 medium onion, finely chopped
  • 2 medium tomatoes, chopped
  • 1 green bell pepper, diced
  • 2 tsp ginger-garlic paste
  • 1 tsp cumin seeds
  • 1 tsp garam masala
  • 1/2 tsp turmeric powder
  • 1/2 tsp red chili powder (optional)
  • 1 tsp oil
  • Salt to taste
  • Fresh cilantro for garnish

Instructions

  1. Heat oil in a large pan over medium heat
  2. Add cumin seeds, let them splutter
  3. Add onions, cook until golden
  4. Add ginger-garlic paste, cook 1 minute
  5. Add tomatoes and all spices, cook until tomatoes break down
  6. Add bell pepper, cook 2-3 minutes
  7. Add crumbled paneer, mix gently
  8. Cook 3-4 minutes until heated through
  9. Garnish with cilantro

Storage: Freezes beautifully, portions well

Protein per serving (3/4 cup): 14 grams

Vegetable Soup Base (3 servings)

Comforting and light, perfect for dinner.

Ingredients

  • 2 large carrots, diced
  • 2 celery stalks, diced
  • 1 medium onion, diced
  • 2 medium tomatoes, diced
  • 1 cup green beans, cut into pieces
  • 4 cups low-sodium vegetable broth
  • 1 tsp dried Italian herbs
  • 1 bay leaf
  • Salt and pepper to taste

Quinoa addition (cooked separately):

  • 1/2 cup dry quinoa (makes about 1.5 cups cooked)

Instructions

  1. In a large pot, sauté onions until translucent
  2. Add carrots and celery, cook 5 minutes
  3. Add tomatoes, herbs, and bay leaf
  4. Add broth, bring to boil
  5. Reduce heat, simmer 20 minutes until vegetables are tender
  6. Season with salt and pepper
  7. Remove bay leaf before serving

To serve: Add 1/2 cup cooked quinoa to each bowl

Storage: Soup freezes well in individual portions, store quinoa separately

Protein per serving: 3g (soup only), 5.5g (with quinoa)

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Snack Recipes

Personal Note: I personally like to eat tofu as is to avoid oil plus I like the taste of raw tofu, but you can spice it up however you would like without much oil.

Protein Energy Balls (Makes 10 balls)

These actually taste better after being frozen!

Ingredients

  • 1 cup pitted Medjool dates
  • 1/2 cup mixed raw nuts (almonds and walnuts)
  • 2 tbsp vanilla protein powder
  • 1 tbsp ground flaxseed
  • 1 tbsp unsweetened cocoa powder
  • Pinch of salt

Instructions

  1. In a food processor, pulse dates until they form a paste
  2. Add nuts, pulse until roughly chopped
  3. Add protein powder, flaxseed, cocoa, and salt
  4. Process until mixture holds together when pressed
  5. Roll into 10 equal balls
  6. Refrigerate 30 minutes to firm up

Storage: Keep 3-4 balls in fridge, freeze the rest

Protein per ball: 3 grams

Greek Yogurt Portions (5 servings)

Simple but essential for hitting protein goals.

Ingredients

  • 750g container plain Greek yogurt (0% fat)
  • Toppings (add fresh): berries, cinnamon, honey, chopped nuts

Instructions

  1. Divide yogurt into 5 small containers (150g each)
  2. Add toppings just before eating to maintain texture

Storage: Keep refrigerated, use within 5-7 days

Protein per serving (150g): 15 grams

Veggie Sticks (5 servings)

Perfect for mindless snacking!

Ingredients

  • 2 large cucumbers
  • 3 bell peppers (mixed colors)
  • 5 large carrots

Instructions

  1. Wash all vegetables thoroughly
  2. Cut into uniform sticks
  3. Divide equally into 5 containers
  4. Place a damp paper towel in each container to maintain crispness

Storage: Keep refrigerated, stays fresh for 5-6 days

Protein per serving: Less than 1 gram

Super-Firm Tofu Snack Prep (3 servings)

Great plant-based protein option. I like to have mine plain without any seasonings.

Ingredients

  • 1 block (12oz) super-firm tofu
  • Seasoning options: lemon pepper, chili lime seasoning, or herb mix

Instructions

  1. Drain tofu and pat dry
  2. Cut into 3 equal portions (4oz each)
  3. Store each portion with different seasonings
  4. Eat cold or lightly pan-fry before eating

Storage: Keep refrigerated, use within 5 days

Protein per serving (4oz): 9 grams

Recipe Notes & Tips

Spice Adjustments: All spice levels can be adjusted to your preference. I love heat, so I use 6 green chilies in my dal!

Meal Prep Success: Cook components to 80% doneness — they’ll finish cooking when reheated.

Protein Tracking: Each recipe includes protein content to help you build balanced meals throughout the week.

Storage Labels: Always label containers with contents and protein amounts — you’ll thank yourself later!

Flexibility: These are building blocks — mix and match based on what you’re craving each day.

Next week, I’ll share exactly how I combined these components into daily meals and my honest review of how Week 1 actually went. Spoiler alert: I lost 4 pounds and never felt deprived!

Which recipe are you most excited to try? Let me know in the comments — I’d love to hear about your meal prep experiments!