Indian Vegetarian Meal Prep for Calorie Deficit | High-Protein Desi Favorites!

To treat myself, I meal prepped some of my childhood favorite comfort dishes while still focusing on high protein and calorie deficit goals.

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Breakfast: Poha with shredded tofu and veggies
– Macros: ~550 calories, 37g protein, 65g carbs, 10g fat
– Ingredients: Poha (2 cups), tofu (1 block, shredded), boiled potato (1 medium), green peas (1/2 cup), spices (turmeric, cumin, mustard seeds, curry leaves)
– Instructions: Sauté spices and onions, add potatoes and peas, mix in rinsed poha and roasted shredded tofu, and finish with lemon juice and cilantro.

Lunch: Orange salad with achari tofu tikka
– Macros: ~380 calories, 28g protein, 40g carbs, 7g fat
– Ingredients: Tofu (1 block, cubed), achari spice mix (2 tbsp), fat-free Greek yogurt (1/2 cup), spinach (2 cups), oranges (1 medium), chopped almonds (1 tbsp), cranberry dressing (1 cup cranberries, 1 jalapeño, 1 tsp maple syrup)
– Instructions: Roast marinated tofu with achari spices, prepare salad with spinach, oranges, peppers, cucumbers, and almonds, and serve with cranberry dressing.

Dinner: Spinach daal, masala bhindi, fresh roti, and Greek yogurt
– Macros: ~570 calories, 32g protein (including Greek yogurt), 80g carbs, 8g fat
– Ingredients: Moong daal (1 cup), spinach (1 cup), frozen okra (2 cups), whole wheat flour (1 cup for roti), spices (cumin, coriander, turmeric, red chili powder)
– Instructions: Simmer daal with spices and add spinach, roast okra and mix with masala, prepare roti dough, and serve with Greek yogurt.

Total Macros: ~1500 calories, 97g protein, 185g carbs, 25g fat.