One week down, and I’m genuinely surprised by how good I feel about this whole thing. Having my meals planned and ready made everything else feel easier – I suddenly had more headspace for work, my workouts and just living my life.
Weight Check-In
I’ve been weighing myself every morning right after I wake up and use the bathroom, before eating or drinking anything. That’s when you get the most accurate reading.
I stepped on the scale yesterday morning and I’m down about 3 pounds from last week. But honestly, the number on the scale isn’t even the best part. I could see the weight dropping a little bit each day, which kept me motivated to stick with my plan.
How I Actually Feel
This is what surprised me most – I feel healthier. Not just physically, but mentally too. I have more energy throughout the day, and I feel lighter in a way that goes beyond just the weight loss. The bloating I was dealing with felt better.
There’s something about knowing exactly what I’m going to eat each day that takes so much mental stress away. I’m not constantly thinking about food or worrying about whether I’m making good choices.
What Worked (And What I’m Keeping)
Everyone needs to find at least one meal that feels like a comfort food but still fits their goals. For me, that comfort spot is my masoor dal with toasted bread (I add just a tiny bit of ghee for more flavor on the bread) and a boiled egg on the side.
The egg muffins were honestly a risk I wasn’t sure about – I’ve always felt eggs do not taste good when reheated. But I’m so glad I tried them! They saved me so much time, and I love that I’m getting vegetables right in my breakfast without even thinking about it. They really do taste like masala omelettes, just more convenient.
I also discovered I really love the simple things – crunchy celery and carrots as snacks, Greek yoghurt with berries and my hot oatmeal with walnuts and berries has become something I look forward to in the morning.
These are going to be my “anchor” recipes – the ones I’ll probably include every week because they make me feel satisfied and happy.
Looking Ahead to Week 2
I’m feeling positive and committed to keep this going. I spent some time this week researching new recipes for Week 2 because I want to add more variety while keeping my favorite dishes from this week.
I’m planning to do my grocery shopping today and start cooking tomorrow. I learned a lot about what to freeze and when, so I think I can do even better with keeping things fresh throughout the week.
My Biggest Lesson
My biggest lesson? Taking time to plan and cook for myself is about respecting my body’s needs. I used to feel mentally drained after work and would then focus on cooking for my family first – making sure they were all taken care of. By the time it was my turn, I’d just throw together something simple without thinking about calories or protein.
Even though I was eating less, I wasn’t getting enough protein – the same mistake I made in my previous weight loss attempts. But when I started putting that same planning and care into my own meals, everything shifted. Now I can cook for everyone else with an understanding of better nutrition and not having to think about what I need to make for myself saving me mental stress and helping me focus on other important things.
If You’re Thinking About Starting
Find that one meal that feels like a hug – something that satisfies you and makes you feel good about eating it. Build your plan around including things you actually enjoy, not just things you think you “should” eat.
For some people, it might be a perfectly seasoned soup. For others, maybe it’s a protein smoothie that tastes like dessert. Whatever it is, make sure it’s in your regular rotation. You might discover something unexpected that becomes your favorite, like I did with these egg muffins!
I’m excited to share Week 2 with you all. The recipes, the prep, and hopefully with more good results.
What’s your comfort food that you’d want to include in a healthy meal plan? I’d love to hear what makes you feel satisfied and happy when you eat it.
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.
▶
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
Preheat oven to 350°F (175°C)
Spray silicone muffin tin with cooking spray
In a large bowl, whisk together eggs and egg whites
Add all chopped vegetables and spices, mix well
Divide mixture evenly among 12 muffin cups
Bake for 20-25 minutes until eggs are set and lightly golden
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
▶
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
Cook lentils with onions, tomatoes, ginger, green chilies, water, turmeric, salt until soft in Instant Pot (manual mode – 7 minutes – release naturally)
Mash lightly and set aside
Heat ghee in a pan, add cumin and let it splutter
When they splutter, add asafoetida
Add to cooked dal
Add juice of a lemon and stir
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
Rinse rice until water runs clear
Combine rice, water, and salt in pot
Bring to boil, then reduce heat to low
Cover and simmer 45 minutes
Let stand 10 minutes, then fluff with fork
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
Heat oil in large pan or pot
Add cumin seeds, let splutter
Add onions, cook until translucent
Add ginger, garlic and cook 1 minute
Add tomatoes and all spices
Add harder vegetables first (sweet potatoes, carrots)
Cook 5 minutes, then add remaining vegetables
Cover and cook 15-20 minutes until tender
Squeeze lemon for taste
Garnish with cilantro
Storage: Great for meal prep
Protein per serving (1 cup): 4 grams
▶
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
Heat oil in a large pan over medium heat
Add cumin seeds, let them splutter
Add onions, cook until golden
Add ginger-garlic paste, cook 1 minute
Add tomatoes and all spices, cook until tomatoes break down
Add bell pepper, cook 2-3 minutes
Add crumbled paneer, mix gently
Cook 3-4 minutes until heated through
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
In a large pot, sauté onions until translucent
Add carrots and celery, cook 5 minutes
Add tomatoes, herbs, and bay leaf
Add broth, bring to boil
Reduce heat, simmer 20 minutes until vegetables are tender
Season with salt and pepper
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)
▶
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
In a food processor, pulse dates until they form a paste
Add nuts, pulse until roughly chopped
Add protein powder, flaxseed, cocoa, and salt
Process until mixture holds together when pressed
Roll into 10 equal balls
Refrigerate 30 minutes to firm up
Storage: Keep 3-4 balls in fridge, freeze the rest
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
Wash all vegetables thoroughly
Cut into uniform sticks
Divide equally into 5 containers
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
Drain tofu and pat dry
Cut into 3 equal portions (4oz each)
Store each portion with different seasonings
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!
The meal plan and nutritional information shared in this post are based on internet research, personal experience, and general wellness principles. This content is for informational purposes only and should not be considered medical advice. Every individual’s nutritional needs, health conditions, and weight loss requirements are unique. Before beginning any new diet plan or weight loss program, please consult with a qualified healthcare professional, registered dietitian, or your physician, especially if you have any underlying health conditions, are taking medications, or have specific dietary restrictions. The author is not a medical professional or certified nutritionist. Results may vary, and what works for one person may not work for another. Always prioritize your health and safety above any fitness or weight loss goals.
This blog is not intended to teach a particular nutrition pattern but to share what worked for me.
I am in my mid-40s. The last time I attempted to get in shape, I focused on cardio and eating right but made mistakes with my protein intake. I ended up losing weight but did not appear healthy.
I am 46 years old, and with winter came hibernation and a lack of interest in physical activities due to the cold. I enjoy being physically active outdoors, but with chronic sinus issues, I get headaches even when bundled up in the cold and going for walks. I felt disconnected from my strength training and cardio as well, despite having a gym in our condo.
The last few months, however, I have sincerely been making attempts to slowly get back to eating healthy and doing more physical activities. What I have noticed is that despite being more physically active and eating consciously, I was not losing weight. Even a little indulgence showed up on my weight scale.
So, I have been focusing on more protein-rich foods and healthy foods for my age and perimenopause. Through my research on health and nutrition websites, I learned that women over 45 need increased protein intake to maintain muscle mass and that perimenopause can affect metabolism and weight distribution.
During this time, I also committed to strength training 3-4 times a week and cardio through brisk walks or other activities. From my research, I learned that adequate protein intake becomes even more crucial when doing strength training, especially for women over 45. Protein helps preserve muscle mass during weight loss and supports recovery after workouts.
Through this journey, I remind myself of the need to feel healthy and be physically active for my body and mind, and that it is not about achieving a certain size. Honestly, the need to physically lose weight to fit better in clothes is there, but I consciously choose to be gentler with myself and my body, to prioritize what is right for my body rather than how I perceive my body should be. I try my best to listen to my body and skip workouts on days when I truly feel the need to rest or am not feeling good. Some days, even when I feel lazy, I try to put on my shoes and take my dog out. After just a 5-minute walk, I feel the enthusiasm and energy to finish my walk. My reward is my dog’s happiness too. It is a balance between laziness and maybe the true rest our body requires.
I plan on sharing my diet journey and the kinds of food I consume. I am a vegetarian and can eat eggs, so my diet focuses on that. As I do not personally like mushrooms, I have avoided them.
What really pushed me toward meal planning was my tendency to reach out for desserts and fried snacks when I felt like treating myself, or grabbing high-calorie convenience foods when hunger hit unexpectedly. These occasional indulgences were setting me back despite all my conscious healthy eating efforts.
So, I ensured I did proper meal planning on the weekend for the week and planned what foods I would have each day. I planned and packed my snacks too, so I wouldn’t have to wonder what I would eat during pangs of hunger. This helped me a great deal to curtail my urge to eat unhealthy processed foods. Once my meal planning was done for the week, I felt such relief knowing that part of my life was taken care of. Each day, I could focus on cooking for the rest of my family without consistently worrying about what I would eat or whether I was making the right choices for myself.
As I have mentioned in the disclaimer, this is just what worked for me. This may give you an idea of how you can meal plan for yourself.
Please know that we are not alone and we have many others who struggle like us. It is best to not be too hard on us and take this one step at a time. I feel even doing the meal plan and going through each day is a reward and the best thing we can do for our body.
Some of the foods we prepare can be frozen after they’re freshly made and cooled, so we can just heat them up when needed. From what I’ve read, freezing helps maintain nutritional value better than keeping cooked food in the refrigerator for a full week.
Through the end of the first week, I lost 3 pounds of weight – which I had struggled to lose with just physical activity and conscious eating. Meal prep truly helped me eliminate my urges.
If you are someone like me, this will help. This is tailored for 45+ women who may be entering their perimenopause phase.
I hope to improve upon my blog structure for meal planning and share more meal prep ideas. Please share your suggestions, thoughts, and whether this worked for you. If there are any helpful ideas, please share them in the comments. It would benefit me and others who are on their healthy body journey.
Somewhere above the Indian Ocean, Vaidehi reached for her journal, its pages filled with her dreams and reflections. At thirty-nine, she was finally going home – not just for a visit, but for good. With a smile, she began to write:
February 5, 2018
The morning light streams through the airplane window, and for the first time in nineteen years, I feel completely at peace. No more counting days until my next visit, no more hurried video calls trying to bridge the distance.
All these years, the short visits and the video calls showed me so little of their lives. I have felt heartache and unease every time I realized that they have become weaker, older. The grey in Appa’s hair, the slight tremor in Amma’s hands – changes I should have witnessed gradually, not in sudden snapshots. But that ends today. No more watching them through a screen, no more carefully worded answers meant not to worry me.
I find myself thinking about privilege lately – not just the kind that comes from education and bank accounts, but the rare gifts of having parents who dared to be different.
Despite the cultural pressure to have more children, especially a son, my parents chose to pour all their love into raising their daughter. While many girls were told to limit their dreams, my Appa believed education and one’s passion was one’s sacred right.
These nineteen years in America have taught me much about child psychology and education, but my deepest lessons came from home itself. I learned about community from watching Amma and other women making vathal and appalam together, sharing life’s burdens through simple acts of togetherness. I learned about service from Appa, who turned our modest home into an evening tuition center, believing that knowledge should be accessible to all.
Now it’s time to bring these lessons full circle. My immediate dream is to teach children to understand themselves better using the methods I have learned in America, and from my personal experiences. I want to create spaces where every child feels seen and heard. And perhaps someday, when the time is right, this could grow into something more – my own small school where these values and teaching methods could truly take root. But first, and most importantly, I want to be there for Amma and Appa. To return even a fraction of the care they’ve given me. For now, my heart feels content knowing by tomorrow, I’ll see Appa Amma and live with them for the rest of our lives in my childhood home.
With these final words, Vaidehi gently closed her journal and looked out at the clouds below. A mixture of emotions washed over her – peace at finally heading home for good, happiness at the thought of being with her parents, and yes, that flutter of anxiety about beginning anew. She closed her eyes, and took a deep breath, feeling her shoulders relax. ‘Everything is fine now’, she whispered to herself.
Her thoughts drifted to her spiritual journey, so different from the traditional path she was raised in. Growing up in the shadow of Sri Ranganathaswamy temple, she had loved the rituals, the festivals, the sense of community – but her own connection to the divine had always been more personal, quieter. She found God in the early morning silence, in acts of kindness, in the peace of meditation, in the joy of teaching. To her, she felt closest to God, the universal Father-Mother, the source of all creation, beyond the rituals and the boundaries of religion or tradition.
She had kept these thoughts mostly to herself, knowing her parents found such deep comfort in traditional practices. It wasn’t that she rejected their ways – she simply found her own path to the divine. Some differences, she had learned, could remain lovingly unspoken, wrapped in the deeper understanding that all paths lead to the same light.
Now, returning home, she felt a deep connection in the simplicity of her purpose – to live in her ancestral home, to care for her parents, to accompany them to the temple they loved, and to share love with the children just as her parents had done. She would help young children realize it is okay to dream differently and find their own path.
After several hours, the plane banked gently, and as the first glimpse of the Indian coastline appeared through the clouds, Vaidehi smiled with a certainty she hadn’t known in years.
Chapter 2 – Return to East Chithirai Street
The taxi wound through the narrow streets of Srirangam. The sounds of Tamil movie songs echoed through the speakers on the street corners, mixing with calls of busy street vendors. The taxi took a sharp left and passed the familiar government higher secondary school where children in blue and white uniforms still poured out of the gates just as they had in her time. A little further down, the St. Josephs convent school’s distinctive yellow walls came into view.
As the taxi turned onto East Chithirai street, memories flooded back – walking these routes with Amma to school, stopping at the corner for kulfi ice cream. As familiar landmarks passed by, Vaidehi’s mind wandered to the home awaiting her. In her mind’s eye, she could see their home’s distinctive red oxide floors (kaavi tharai), always cool even in harsh summers. The mutram, their central courtyard, collected rainwater in the monsoons and moon light in the Pournami nights.
She could almost smell the morning rituals of her childhood – the sharp freshness of camphor from Appa’s early prayers, the sweet incense from their small puja room, mixing with the earthy scent of wet floors as Amma drew her intricate kolams. Every morning, without fail, her mother would wash the front entrance of their home, a ritual as sacred as prayer itself. The kolam-making that followed was more than art – it was her mother’s daily offering to the universe. First, the careful sprinkling of water to clean the floors and settle the dust, then the rhythmic flow of rice flour between practiced fingers, creating patterns that welcomed prosperity while feeding tiny insects and ants. “When we honor the space, we live in,” Amma always said, “we honor all forms of life that share it with us.”
These memories washed over her as divine songs reverberated in the atmosphere – traditional nadhaswaram music floating from the temple. Flower vendors selling jasmine and marigold lined the streets. Vaidehi’s lips parted with a smile as she lowered her window, letting the familiar fragrances flood in. Just a few more turns and she would be home.
Vaidehi’s heart quickened as the taxi turned into the Agraharam – this ancient neighborhood that wrapped around Sri Ranganathaswamy temple like a protective garland. These narrow streets had witnessed centuries of life, from the times when the kings gifted this land to the temple Brahmin community.
“Stop here,” she called to the driver., her eyes immediately drawn to the intricate kolam outside their house. The traditional rice flour design was enhanced with pink, yellow, and green, creating a welcome message more eloquent than words.
Stepping out and wrestling with her two large suitcases, she noticed the familiar brass bucket with water and copper mug by the doorstep – the age-old reminder to wash the feet and hands before entering the home, signifying entering one’s home is by itself a sacred act. Before she could reach for the mug, a warm voice called out. “Vaidehi! Vandhacha?” (You’ve come?)
It was Malathi Mami from next door, her face lighting up with joy. Within moments, other neighbors emerged from their homes, drawn by the sound of her arrival. As she quickly washed her feet, remembering Amma’s words – “Our home is our temple, kanna. We enter it with pure hearts and clean feet.
“Amma! Appa!” she called out, and there they were – her parents appearing in their doorway, her mother’s eyes already brimming with tears. As Appa helped with her luggage, his hands trembling slightly, the reunion became a blur of tears and smiles, of Amma’s tight embraces and Appa’s trembling hands on her head blessing her.
Once the neighbor’s warm greetings subsided and her bags were settled inside her room, the family fell into their familiar evening routine. Yet, Vaidehi noticed the familiar sadness in her parent’s eyes when they thought she wasn’t looking. She recognized that look – the weight of unspoken concerns about their unmarried daughter.
Later, as Amma served filter coffee in the old brass tumblers, her hands lingered a moment too long while passing the cup. “You look thin, Kanna,” she said, her voice carrying years of carefully contained worry.
Vaidehi covered her mother’s hand with her own. “I’m fine, Amma. Really.” She meant it this time, unlike those first dark years after her divorce when ‘fine’ had been a shield against their worry. Five years of marriage to the man they had chosen – a marriage that had crumbled under the weight of betrayal and emotional abuse – had taught her that some kinds of loneliness were far worse than being alone.
“If only you had someone… a child, a companion…” Amma’s voice trailed off.
“Then there would have been three broken hearts instead of one,” Vaidehi replied gently. “Sometimes what seems like our biggest regret is actually our greatest blessing.”
She watched her father in his familiar spot by the window. She knew he carried his own burden of guilt about the marriage he had arranged. “Appa” she said softly, “You taught me to dream. To believe in myself. That’s what helped me survive, what helps me thrive now.”
“But after we’re gone…” Amma began.
“I have plans, Amma,” Vaidehi said, her voice stronger now. “Teaching… Maybe someday, when the time is right, I might even start my own small school. And yes, perhaps adoption too – giving a child the same love you both gave me. And.. maybe someone will come into my life naturally, organically. But this time, it will be on life’s terms, not society’s.”
In the small puja room, Anandan folded his hands before Lord Narayana’s picture. “Avar parthipaaru,” he whispered (He will take care of her). Tonight, these words carried not just worry, but also a father’s gradual acceptance of his daughter’s different path.
Later, Vaidehi found him alone in the mutram. “Appa, my meditation practice, my work – they give me peace. Real peace. Not the kind we pretend to have to make others comfortable.”
He nodded, understanding in his eyes. “You were always different, Vaidehi. Stronger than we knew.” He smiled looking at Vaidehi, and gently touched her cheeks, assuring her that he was okay and trusted his daughter’s decision. The evening bells from the temple rang in the distance, as if affirming their quiet understanding.
After saying goodnight to her parents, Vaidehi settled into her childhood room. The familiar space felt both comforting and new, like everything else about this homecoming. She changed into her nightclothes and sat cross-legged on her bed, opening her journal – a practice she had maintained for years now. She picked up her pen and began to write:
February 6, 2018
First day back home. Strange how familiar everything feels, yet different. Seeing Amma and Appa at the doorstep today – I hadn’t realized how much I’d missed their faces until that moment.
Amma’s concerns about me being alone don’t trigger me anymore. A few years ago, I would have been defensive and angry. It’s remarkable how our experiences change us. I feel grateful to attend the therapy sessions to help me understand my anger, my emotions. I feel grateful to practice meditation that has helped me to distance myself from what I am experiencing. I can empathize with Amma now, I see her worry comes from love.
I was so different when I left this house. So rigid, so sure about everything. The divorce changed a lot in me. Taught me life isn’t simple, people aren’t either.
Seeing Malathi Mami today brought up old memories. The way they’d compare Vishnu with me – him being labeled “average,” while I was the “model student.” I remember feeling uncomfortable during those conversations but didn’t understand why then. I just smiled, being secretly proud. Now I wonder how Vishnu is doing. Did those constant comparisons affect him the way I see it affecting children I counsel? Those grades we obsessed over mean nothing in life’s bigger picture.
Being the “perfect student” didn’t prepare me for real life. Didn’t teach me how to handle betrayal or rebuild myself after my marriage ended. I had to learn that the hard way.
Working with traumatized children opened my eyes. I see now how I was affected too – that need to be perfect, to be the best. The anger I carried for not seeing the signs sooner in my marriage, for not having the courage to follow my gut initially.
It took a lot to make this decision to come back. I’m grateful for these years of working on myself. The journey hasn’t been easy, but it has transformed me. I want to pay forward the privileges I’ve had – loving parents, education, the opportunity to be independent and to be self-sufficient. The teaching position at Sri Vivekananda School feels right. I want to help children understand themselves better, something I wish someone had taught me, Vishnu, and many of my other friends.
I will continue to work on my book about mental health in education after I settle in.
For now, I am just glad to be home.
Vaidehi closed her journal and placed it on her desk. She spread the cotton blanket on her bed, wondering if jet lag would let her sleep.
Vaidehi’s mother walked into the room with a glass of hot milk. “Drink this, kanna,” she said. The familiar aroma of pepper, cardamom and turmeric with a hint of sugar brought back childhood memories. Every night without fail, Lakshmi would give her this sleep-inducing home remedy.
“You remembered, Amma.,” Vaidehi smiled, taking the glass.
“How can I forget? You couldn’t sleep without it.” Amma smoothed the blanket and sat by her bedside.
As Vaidehi sipped the comforting drink, she felt her body relaxing. The jet lag didn’t stand a chance against this familiar comfort.
‘Sleep well, kanna,’ Amma whispered after taking the glass from her, and closed the door softly behind her.
Vaidehi felt her eyes growing heavy, jet lag no match for the comforts of home.
Chapter 3: The Taste of Home
The first rays of sunlight filtered through the east window of Vaidehi’s childhood room. Vaidehi woke up to the sounds of the temple bells and morning prayers. The familiar rhythm of steel containers clinking announced the arrival of milk at their doorstep.
After her morning shower, Vaidehi found her mother in the kitchen, the brass filter coffee setup already in progress.
The morning ritual of filter coffee was sacred in their home. Even before sunrise, Amma would begin her ceremony – measuring fresh coffee powder (a precise blend of 80% coffee beans and 20% chicory that gave the decoction its distinct character) into the brass filter’s upper chamber. The slow drip of hot water through the coffee grounds extracted the rich coffee essence, which would become their morning brew.
As Amma handed Vaidehi the perfectly foamed coffee in the brass tumbler-davara, Vaidehi smiled in joy.
“I missed this coffee for so long now. Thanks, Amma.”
“American coffee never quite got it right, did it?” Amma asked with a knowing smile, watching Vaidehi take her first sip.
“Not even close, Amma.,” Vaidehi replied, savoring the perfect blend of bitter and sweet, the creamy texture of properly pulled coffee.
“Wait here,” Amma said, disappearing into the kitchen where the whistle of the pressure cooker meant breakfast is getting ready. The aroma of fresh idli batter being steamed filled the house.
“Lakshmi, did Vaidehi eat breakfast?” Appa called out from the puja room, having finished his morning prayers.
Minutes later, Amma appeared with a plate of pillowy soft idlis, accompanied by her special thenga chutney and a small bowl of idli podi mixed with gingelly oil. “Eat while it’s hot, kanna,” she said, watching with satisfaction as Vaidehi’s face lit up at the sight of her favorite breakfast.
“Wait till you see what I’ve made for lunch.,” Amma added with a smile. Appa chuckled, happily watching his daughter savor each bite. These simple moments, Vaidehi realized, were what she had missed most in America – the taste of love in home-cooked meals, the quiet joy in her parents’ eyes.
Mid-morning brought a surprise visitor – Raman Mama, her maternal uncle, who had always been more like a second father.
“Vaidehi, yepadi ma irukka?” he greeted her warmly, his face brightening with genuine pleasure at seeing his niece. As they caught up on family news and memories, the delicious aroma of Amma’s cooking drifted from the kitchen, promising a feast.
By lunchtime, the banana leaves were spread on the floor, a practice Vaidehi had sorely missed abroad. Amma had outdone herself – golden-brown medhu vadai, crispy appalam, creamy vendakka mor kozhambu and kothavaranga paruppu usuli seasoned just right. Then came the surprise that touched Vaidehi – pineapple rasam with ginger, made exactly as she had discussed with her mother months ago during one of their phone calls. Such a small detail, remembered and recreated with love. A bowl of spiced buttermilk and semiya payasam completed the elaborate meal.
“Amma, you didn’t have to make so many dishes,” Vaidehi protested weakly, even as she delighted in each taste.
“First day home,” Amma said simply. “Everything should be perfect.”
After Mama left, patting Vaidehi’s head with a blessing, the afternoon settled into its familiar rhythm. Appa retreated for his customary nap. Amma busied herself with her post-lunch routine, humming softly as she worked.
Vaidehi sat in the mutram, watching the afternoon light create patterns on the red oxide floor. The perfect time, she thought, to share her plans with her parents once they gathered for evening coffee.
Chapter 4: A Different Approach to Education
“I have some news,” Vaidehi said, looking at her parents.
“Sri Vivekananda School confirmed my position. I’ll be teaching social studies and creative periods, and they’ve agreed to let me be a counselor too.”
“That is wonderful ma.”, Appa said happily.
She paused, then added, “This actually aligns perfectly with the book I’m working on.”
“A book?” Amma’s eyes widened with interest.
“Yes, something I’ve been writing based on my experiences counseling children, my psychology studies, and what I’ve learned about teaching with empathy. It’s about how we can make education more than just academics – helping children understand themselves and others better.”
“Tell us more,” Appa encouraged, leaning back in his chair.
“Well, take how we teach social studies. Instead of just memorizing facts and dates, what if we helped children understand different perspectives? When we study World War II, beyond battles and dates, we explore human choices. Like Chiune Sugihara, the Japanese diplomat who defied orders to save Jewish refugees. What makes someone risk everything for strangers? These discussions help children think about courage, conscience, and doing what’s right.”
Appa nodded, listening intently. Amma, however, looked uncertain. “But the syllabus…”
“We’ll cover everything required, Amma. Just in a way that encourages understanding and empathy.”
“These are such complex topics for children,” she said, still hesitant.
“They grasp more than we think”, Vaidehi assured her.
“First, we give them the historical facts. Then they reflect – what would they think about, worry about, hope for in that situation? When we studied Nelson Mandela, one student wrote letters he might have written to his children from prison. Another wrote about being a prison guard whose views changed after meeting him. Their insights were remarkable.”
“Isn’t that too heavy for them?” Amma asked.
“We handle it sensitively, Amma. Take Oskar Schindler – a businessman who initially just wanted to profit from the war but ended up spending everything he had to save his Jewish workers. Students explore what makes someone change so fundamentally? When does conscience overcome self-interest?”
Appa, deep in thought, asked “And, you think this helps them understand better than just facts?”
“Yes, because they connect emotionally with the situation. When studying environmental issues, they might write from different viewpoints – a farmer watching his land turn barren, a factory worker whose family depends on that job, a child imagining the future they’ll inherit. They share these writings in class, listen to each other’s perspectives. They learn there’s rarely just one side to any story.”
“And they’re learning to express themselves too,” Appa nodded.
“Exactly. Some prefer to present their writings dramatically, others quietly read them. We respect each child’s way of sharing.”
“But kanna, how will you handle children’s personal struggles? These days, there’s so much pressure on them.”, Amma asked with concern.
“That’s where the counseling helps, Amma,” Vaidehi explained. “I worked with many children struggling silently.”
She continued after a pause, “Like this bright fourteen-year-old girl –always scored well, very responsible. Suddenly her grades started dropping. Teachers labeled her ‘distracted,’ parents were frustrated. But when I spoke to her, I realized she was having panic attacks before exams. The pressure to maintain her ‘perfect student’ image was crushing her.”
“In my counseling sessions, I helped her understand that grades don’t define her worth. Taught her simple breathing techniques, ways to handle anxiety. Most importantly, created a safe space where she could talk about her fears without judgment.”
“Tell us more, Vaidehi”, Appa asked.
“There was this twelve-year-old boy avoiding school, claiming stomach aches every morning. Classic anxiety symptoms. Turned out he was being excluded by his friend group. He felt completely alone. So, we worked on building empathy in the whole class. Started a buddy system, had group activities where everyone had to work together.”
Appa sighed, “These children today face so many pressures.”
“Yes, and sometimes they don’t need solutions right away. They just need someone to listen. Like the girl whose parents were divorcing – she didn’t need advice, she just needed space to process her feelings through art therapy. Or the boy who lost his grandmother – we created a memory book where he could write letters to her, share his grief safely.”
“I want them to understand that every person’s journey is unique. There is no single right way to grow, to learn, to be.”
“Meditation and self-reflection help a lot to create self-awareness. A minute of quiet reflection helps students to center themselves. Children can regulate emotions better when they practice self-awareness, by noticing where in the body they feel different emotions. Or having them write about a time they felt angry versus a time they felt peaceful. It’s about making them aware of their inner world.”
“Vaidehi, this is important work. We are so proud of you.”, Amma smiled with pride.
“It’s good and important to give back to the community. How wonderful it is you get to do this through your job!”, Appa beamed.
Vaidehi smiled. “You both have shown me the beauty of giving in your own quiet ways.”.
After a pause, Vaidehi added.
“Appa, I would like to start evening tutoring sessions when summer break begins, I need help finding a space. I plan to teach mathematics and social science.”
Appa face lit up. “I could help with the mathematics,” he offered. “These children need strong fundamentals.”
“The old library space might be perfect for this,” Amma suggested practically. “It’s close by, and many families who know your father used to teach there.”
“That’s wonderful, Amma.”, Vaidehi smiled.
“One step at a time,” she said softly, assuring herself.
A comfortable silence settled between them.
“Shall we go to the temple?” Vaidehi asked, rising from her seat. “It’s been so long since I walked there with both of you.”
“Let me just change into another sari,” Amma joyfully said, already heading to her room.
Appa folded his newspaper with a smile. “We missed going to the temple without you, Kanna. I am so happy you are home with us now.”
As they walked together through the familiar streets – Vaidehi in the middle, her parents on either side – the temple bells began their evening song. Tomorrow would bring new beginnings but tonight was about these precious moments – walking to the temple with her parents, just as they had done countless times before.