Weekly meal prep | High protein | Low fat | Easy recipes | Indian dinner (Written recipes & macros)
Full recipes
Total daily macros: 1550 cal | 110g protein | 160g carbs | 14g fat
Dinner: Chicken-Potato Curry with Rice
Macros: 460 cal | 45g protein | 55g carbs | 4g fat (per meal, serves 4)
Ingredients: 4 chicken breasts (chopped), 6 potatoes (cubed), 1 onion, 3 tomatoes, 1 jalapeño (seeded), 1-inch ginger, 1 cup rice, cumin seeds, coriander seeds, fennel seeds, turmeric, chili powder, cumin powder, garam masala, salt, water.
Instructions:
1. Peel and cube potatoes. Puree onion, tomatoes, jalapeño, and ginger.
2.Sauté cumin, coriander, and fennel seeds with oil spray. Add onion-tomato puree and spices.
3. Add chicken and potatoes, cover with water, and pressure cook for 6 mins.
4. Cook rice on a stand in the Instant Pot, seasoned with cumin, chili powder, salt, cloves, cinnamon. Serve together.
Lunch: Tomato Pasta with Pan-Fried Tilapia
Macros: 490 cal | 40g protein | 55g carbs | 5g fat (per meal, serves 4)
Ingredients: 4 tilapia fillets, 350g pasta, 3 small boxes cherry tomatoes, 3 tbsp pizza sauce, lemon juice, smoked paprika, Italian seasoning, black pepper, parsley.
Instructions:
1. Marinate tilapia with paprika, Italian seasoning, and pepper. Pan-fry with oil spray and lemon juice.
2. Boil pasta for 8 mins (or 80% of pasta instructions)
3. Sauté cherry tomatoes in oil spray, add pizza sauce and pasta water. Simmer and mash tomatoes.
4. Combine pasta and sauce. Serve with fish fillet.
Breakfast: Apple Pie Overnight Oats
Macros: 300 cal | 25g protein | 50g carbs | 10g fat (per jar, serves 2)
Ingredients: 4 cup oats, 4 tbsp chia seeds, 4 tsp flax seeds, handful chopped almonds, 4 cup Fairlife vanilla milk, 2 cup Greek yogurt, 1 tsp vanilla essence, 2 apples, cinnamon, nutmeg.
Instructions:
1. Add oats, chia, flax, almonds, milk, yogurt, and vanilla to divided into 4 jars. Stir to combine.
2. Melt a teaspoon of butter in a pan. Add the apples along with cinnamon and nutmeg. Add to jars. Refrigerate overnight.
00:00 Intro
00:25 Dinner (Chicken aloo curry with cumin rice)
02:42 Lunch (Tomato pasta with pan fried tilapia)
05:05 Breakfast (Apple pie overnight oats)
Total daily macros: 1550 cal | 110g protein | 160g carbs | 14g fat
Dinner: Chicken-Potato Curry with Rice
Macros: 460 cal | 45g protein | 55g carbs | 4g fat (per meal, serves 4)
Ingredients: 4 chicken breasts (chopped), 6 potatoes (cubed), 1 onion, 3 tomatoes, 1 jalapeño (seeded), 1-inch ginger, 1 cup rice, cumin seeds, coriander seeds, fennel seeds, turmeric, chili powder, cumin powder, garam masala, salt, water.
Instructions:
1. Peel and cube potatoes. Puree onion, tomatoes, jalapeño, and ginger.
2.Sauté cumin, coriander, and fennel seeds with oil spray. Add onion-tomato puree and spices.
3. Add chicken and potatoes, cover with water, and pressure cook for 6 mins.
4. Cook rice on a stand in the Instant Pot, seasoned with cumin, chili powder, salt, cloves, cinnamon. Serve together.
Lunch: Tomato Pasta with Pan-Fried Tilapia
Macros: 490 cal | 40g protein | 55g carbs | 5g fat (per meal, serves 4)
Ingredients: 4 tilapia fillets, 350g pasta, 3 small boxes cherry tomatoes, 3 tbsp pizza sauce, lemon juice, smoked paprika, Italian seasoning, black pepper, parsley.
Instructions:
1. Marinate tilapia with paprika, Italian seasoning, and pepper. Pan-fry with oil spray and lemon juice.
2. Boil pasta for 8 mins (or 80% of pasta instructions)
3. Sauté cherry tomatoes in oil spray, add pizza sauce and pasta water. Simmer and mash tomatoes.
4. Combine pasta and sauce. Serve with fish fillet.
Breakfast: Apple Pie Overnight Oats
Macros: 300 cal | 25g protein | 50g carbs | 10g fat (per jar, serves 2)
Ingredients: 4 cup oats, 4 tbsp chia seeds, 4 tsp flax seeds, handful chopped almonds, 4 cup Fairlife vanilla milk, 2 cup Greek yogurt, 1 tsp vanilla essence, 2 apples, cinnamon, nutmeg.
Instructions:
1. Add oats, chia, flax, almonds, milk, yogurt, and vanilla to divided into 4 jars. Stir to combine.
2. Melt a teaspoon of butter in a pan. Add the apples along with cinnamon and nutmeg. Add to jars. Refrigerate overnight.
00:00 Intro
00:25 Dinner (Chicken aloo curry with cumin rice)
02:42 Lunch (Tomato pasta with pan fried tilapia)
05:05 Breakfast (Apple pie overnight oats)
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