Meal 1: Paneer Bhurji (Scrambled Cottage Cheese)
Ingredients:
200g Paneer (Cottage Cheese), crumbled
15g Ghee (clarified butter)
50g Onions, finely chopped
50g Tomatoes, finely chopped
Spices: Turmeric, Cumin, Coriander, Red Chili Powder, Salt - to taste
Macros (Approximate):
Protein: Approximately 38g
Fats: Approximately 30g
Carbohydrates: Approximately 10g
Calories (Approximate): Approximately 490 calories
Recipe:
Heat ghee in a pan over medium heat.
Add chopped onions and sauté until they turn translucent.
Add turmeric, cumin, coriander, red chili powder, and a pinch of salt. Stir well.
Add the chopped tomatoes and cook until they become soft and the mixture releases oil.
Add the crumbled paneer and mix gently until it's well coated with the spice mixture.
Cook for a few more minutes until the paneer is heated through and the flavors meld together.
Garnish with fresh coriander leaves if desired.
Meal 2: Palak Paneer (Spinach with Cottage Cheese)
Ingredients:
200g Paneer (Cottage Cheese), cubed
200g Spinach, washed and chopped
50g Tomatoes, finely chopped
30g Cream
10g Ghee (clarified butter)
Spices: Cumin, Coriander, Garam Masala - to taste
Salt to taste
Macros (Approximate):
Protein: Approximately 36g
Fats: Approximately 30g
Carbohydrates: Approximately 10g
Calories (Approximate): Approximately 540 calories
Recipe:
Heat ghee in a pan over medium heat.
Add cumin seeds and let them splutter.
Add the chopped tomatoes and cook until they become soft and the mixture releases oil.
Add coriander and garam masala, and cook for a minute.
Add the chopped spinach and sauté until it wilts and cooks down.
Add the cream and mix well.
Gently add the paneer cubes and cook for a few more minutes until everything is heated through.
Adjust salt and spices to taste.
Meal 3: Cucumber and Mint Raita
Ingredients:
200g Greek Yogurt
100g Cucumber, grated
Fresh Mint Leaves, chopped
Spices: Cumin, Salt - to taste
Macros (Approximate):
Protein: Approximately 12g
Fats: Approximately 5g
Carbohydrates: Approximately 8g
Calories (Approximate): Approximately 120 calories
Recipe:
In a mixing bowl, combine Greek yogurt, grated cucumber, and chopped fresh mint.
Season with ground cumin and salt to taste.
Mix well, and it's ready to serve. Chill before serving for a refreshing taste.
Meal 4: Tofu Tikka Masala
Ingredients:
200g Tofu, cubed
50g Tomatoes, finely chopped
30g Cream
10g Ghee (clarified butter)
Spices: Turmeric, Cumin, Coriander, Garam Masala - to taste
Salt to taste
Macros (Approximate):
Protein: Approximately 40g
Fats: Approximately 30g
Carbohydrates: Approximately 10g
Calories (Approximate): Approximately 520 calories
Recipe:
Heat ghee in a pan over medium heat.
Add turmeric, cumin, coriander, and a pinch of salt. Stir well.
Add the chopped tomatoes and cook until they become soft and the mixture releases oil.
Add garam masala and cream, and mix well.
Add the tofu cubes and gently simmer until heated through and well-coated with the sauce.
Adjust salt and spices to taste.
Meal Plan 2: Low-Carb, High-Protein Vegetarian with Non-Starchy Ingredients
Meal 1: Spinach and Mushroom Omelette
Ingredients:
3 Large Eggs
100g Spinach, chopped
100g Mushrooms, sliced
15g Olive Oil
Salt and Pepper - to taste
Macros (Approximate):
Protein: Approximately 20g
Fats: Approximately 20g
Carbohydrates: Approximately 5g
Calories (Approximate): Approximately 300 calories
Recipe:
Heat olive oil in a non-stick pan over medium heat.
Add sliced mushrooms and cook until they release their moisture and become tender.
Add chopped spinach and cook until wilted.
Whisk eggs in a bowl and pour them over the cooked vegetables.
Cook until the omelette is set, folding it in half. Season with salt and pepper.
Meal 2: Greek Salad with Tofu
Ingredients:
150g Tofu, cubed
100g Cucumber, diced
100g Tomatoes, diced
50g Red Onion, finely sliced
30g Kalamata Olives
30g Feta Cheese, crumbled
Olive Oil and Lemon Juice for dressing
Macros (Approximate):
Protein: Approximately 18g
Fats: Approximately 20g
Carbohydrates: Approximately 10g
Calories (Approximate): Approximately 300 calories
Recipe:
In a bowl, combine diced cucumber, tomatoes, red onion, and Kalamata olives.
Top with cubed tofu and crumbled feta cheese.
Drizzle with olive oil and lemon juice for dressing.
Meal 3: Avocado and Tomato Salad with Mozzarella
Ingredients:
200g Avocado, diced
100g Tomatoes, diced
125g Mozzarella Cheese, diced
Fresh Basil Leaves
Olive Oil and Balsamic Vinegar for dressing
Macros (Approximate):
Protein: Approximately 15g
Fats: Approximately 30g
Carbohydrates: Approximately 10g
Calories (Approximate): Approximately 400 calories
Recipe:
In a bowl, combine diced avocado, tomatoes, and mozzarella cheese.
Add fresh basil leaves.
Drizzle with olive oil and balsamic vinegar for dressing.
Meal 4: Stir-Fried Tofu and Non-Starchy Vegetables
Ingredients:
150g Tofu, cubed
100g Broccoli Florets
100g Bell Peppers, sliced
10g Sesame Oil
20g Soy Sauce
Spices: Ginger, Garlic, Red Pepper Flakes - to taste
Macros (Approximate):
Protein: Approximately 20g
Fats: Approximately 7g
Carbohydrates: Approximately 10g
Calories (Approximate): Approximately 250 calories
Recipe:
Heat sesame oil in a pan or wok over medium-high heat.
Add minced ginger and garlic, along with red pepper flakes if desired.
Stir in broccoli florets and sliced bell peppers. Cook until crisp-tender.
Add cubed tofu and soy sauce, stir-frying until heated through.
Meal Plan 3: Low-Carb, High-Protein Vegetarian with Non-Starchy Ingredients
Meal 1: Tofu and Spinach Scramble
Ingredients:
200g Tofu, crumbled
100g Spinach, chopped
15g Olive Oil
Spices: Turmeric, Cumin, Paprika, Salt, and Pepper - to taste
Macros (Approximate):
Protein: Approximately 20g
Fats: Approximately 15g
Carbohydrates: Approximately 5g
Calories (Approximate): Approximately 250 calories
Recipe:
Heat olive oil in a pan over medium heat.
Add crumbled tofu and sauté until slightly golden.
Add chopped spinach and spices. Cook until the spinach is wilted and everything is heated through.
Meal 2: Greek Salad with Tofu
Ingredients:
150g Tofu, cubed
100g Cucumber, diced
100g Tomatoes, diced
50g Red Onion, finely sliced
30g Kalamata Olives
30g Feta Cheese, crumbled
Olive Oil and Lemon Juice for dressing
Macros (Approximate):
Protein: Approximately 18g
Fats: Approximately 20g
Carbohydrates: Approximately 10g
Calories (Approximate): Approximately 300 calories
Recipe:
In a bowl, combine diced cucumber, tomatoes, red onion, and Kalamata olives.
Top with cubed tofu and crumbled feta cheese.
Drizzle with olive oil and lemon juice for dressing.
Meal 3: Zucchini Noodles with Pesto and Mozzarella
Ingredients:
200g Zucchini Noodles (Zoodles)
30g Pesto Sauce (without added sugar)
50g Mozzarella Cheese, shredded
Macros (Approximate):
Protein: Approximately 10g
Fats: Approximately 20g
Carbohydrates: Approximately 10g
Calories (Approximate): Approximately 300 calories
Recipe:
Sauté zucchini noodles in a pan until heated through.
Toss with pesto sauce and top with shredded mozzarella cheese. Heat until the cheese melts.
Meal 4: Stir-Fried Tempeh and Broccoli
Ingredients:
150g Tempeh, cubed
100g Broccoli Florets
10g Coconut Oil
20g Soy Sauce (low-sodium)
Spices: Ginger, Garlic, Red Pepper Flakes - to taste
Macros (Approximate):
Protein: Approximately 15g
Fats: Approximately 15g
Carbohydrates: Approximately 10g
Calories (Approximate): Approximately 300 calories
Recipe:
Heat coconut oil in a pan or wok over medium-high heat.
Add minced ginger and garlic, along with red pepper flakes if desired.
Stir in broccoli florets and cubed tempeh. Cook until heated through, adding soy sauce.
Meal Plan 5: Low-Carb, High-Protein Vegetarian with Non-Starchy Vegetables (Option 2)
Meal 1: Scrambled Eggs with Asparagus
Ingredients:
3 Large Eggs
100g Asparagus Spears, chopped
15g Butter
Salt and Pepper - to taste
Macros (Approximate):
Protein: Approximately 15g
Fats: Approximately 15g
Carbohydrates: Approximately 5g
Calories (Approximate): Approximately 250 calories
Recipe:
Heat butter in a pan over medium heat.
Add chopped asparagus and sauté until tender.
Whisk eggs in a bowl and pour them over the asparagus. Cook until the eggs are scrambled.
Meal 2: Cucumber and Tomato Salad with Tofu
Ingredients:
150g Tofu, cubed
100g Cucumber, diced
100g Tomatoes, diced
Fresh Basil Leaves
Olive Oil and Balsamic Vinegar for dressing
Macros (Approximate):
Protein: Approximately 12g
Fats: Approximately 15g
Carbohydrates: Approximately 10g
Calories (Approximate): Approximately 250 calories
Recipe:
In a bowl, combine diced cucumber, tomatoes, and cubed tofu.
Add fresh basil leaves.
Drizzle with olive oil and balsamic vinegar for dressing.
Meal 3: Stir-Fried Spinach and Tempeh
Ingredients:
150g Tempeh, cubed
100g Spinach
10g Coconut Oil
20g Soy Sauce (low-sodium)
Spices: Ginger, Garlic - to taste
Macros (Approximate):
Protein: Approximately 15g
Fats: Approximately 15g
Carbohydrates: Approximately 10g
Calories (Approximate): Approximately 300 calories
Recipe:
Heat coconut oil in a pan over medium-high heat.
Add minced ginger and garlic.
Stir in cubed tempeh and cook until heated through.
Add spinach and soy sauce, sauté until wilted.
Meal 4: Roasted Cauliflower and Tofu Salad
Ingredients:
150g Tofu, cubed
100g Cauliflower Florets
10g Olive Oil
Spices: Turmeric, Paprika, Salt, and Pepper - to taste
Macros (Approximate):
Protein: Approximately 15g
Fats: Approximately 10g
Carbohydrates: Approximately 10g
Calories (Approximate): Approximately 200 calories
Recipe:
Toss cauliflower florets and cubed tofu with olive oil and spices.
Roast in the oven until golden and cooked through.
Please note that these values are approximate and can vary based on specific brands and ingredients
used. Adjust portion sizes and ingredients as needed to meet your specific dietary goals and
preferences.
Enjoy your meals!