Week 7 - 7 Weeks Challenge 12 kgs Weight Loss Series

 

Week 7 Meal Plan: Delicious Recipes for a Healthy Week Ahead

Welcome to Week 7 of our 7-week weight loss challenge! This week, we’re bringing you fresh, flavorful meals that are packed with lean proteins, fiber-rich vegetables, and healthy fats to keep you energized and on track with your goals. From the savory veggie scramble with avocado toast for breakfast to a satisfying sweet potato and black bean chili for dinner, these dishes will leave you feeling full and satisfied. Plus, the regular rice will be a perfect alternative to brown rice for a more tender, quick-cooking grain.

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Meal Timing (Intermittent Fasting: 10 AM to 6 PM)

Meal Timings:

• Lemon Water: Kickstart your day with a glass of fresh lemon water at 8:30 AM.
• Breakfast: 10:00 AM
• Lunch: 12:30 PM
• Snack: 3:00 PM
• Dinner: 5:30 PM

Water Reminder: Aim to drink 1 glass of water before or after each meal to stay hydrated and support your metabolism.

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Week 7 Meal Breakdown

1. Breakfast: Veggie Scramble with Avocado Toast

Time: 10:00 AM

Ingredients (for 1 serving):

• 2 large Eggs (or egg substitute)
• 1/4 cup Bell pepper (chopped)
• 1 tbsp Onion (chopped)
• 1/4 cup Spinach (chopped)
• 1 tsp Olive oil
• Salt and pepper (to taste)
• 1/4 Avocado (sliced)
• 1 slice Whole wheat bread

Instructions:

1. Heat olive oil in a pan over medium heat and sauté onions, bell pepper, and spinach until softened.
2. In a bowl, beat the eggs (or egg substitute) and pour them into the pan with the veggies. Scramble until cooked through.
3. Toast the whole wheat bread and top it with sliced avocado, lightly seasoned with salt and pepper.
4. Serve the scramble alongside the avocado toast. Enjoy a filling breakfast that will keep you going all morning!

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2. Lunch Option 1: Chickpea and Spinach Curry with Rice

Time: 12:30 PM

Ingredients (for 1 serving):

• 1/2 cup Chickpeas (cooked or canned)
• 1/2 cup Spinach (chopped)
• 1/4 cup Onion (chopped)
• 1 clove Garlic (minced)
• 1/4 cup Tomato puree
• 1 tsp Olive oil
• 1/4 tsp Turmeric powder
• 1/4 tsp Cumin powder
• 1/4 tsp Garam masala
• 1/4 tsp Red chili powder
• 1/2 cup Regular rice (cooked with extra water for a softer texture)
• Salt (to taste)

Instructions:

1. Heat olive oil in a pan and sauté onions and garlic until golden.
2. Add the spices and cook for 1 minute, then add the tomato puree. Let it cook until the mixture thickens.
3. Stir in chickpeas and spinach, cooking until the spinach wilts.
4. Serve the curry with your cooked rice. This hearty, flavorful dish is a perfect balance of protein and vegetables!

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3. Lunch Option 2: Grilled Chicken and Quinoa Salad

Time: 12:30 PM

Ingredients (for 1 serving):

• 150g Chicken breast (boneless)
• 1/2 cup Quinoa (cooked)
• 1/4 cup Cherry tomatoes (halved)
• 1/4 cup Cucumber (chopped)
• 1 tbsp Red onion (thinly sliced)
• 1 tsp Olive oil
• 1 tsp Lemon juice
• Salt and pepper (to taste)

Instructions:

1. Grill the chicken breast until cooked through, then slice it into strips.
2. In a bowl, combine quinoa, cherry tomatoes, cucumber, and red onion.
3. Toss the ingredients with olive oil, lemon juice, salt, and pepper.
4. Top the salad with grilled chicken strips and serve. This fresh salad is loaded with lean protein and refreshing vegetables!

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4. Dinner Option 1: Zucchini Noodles with Pesto and Grilled Shrimp

Time: 5:30 PM

Ingredients (for 1 serving):

• 1 medium Zucchini (spiralized into noodles)
• 100g Shrimp (peeled and deveined)
• 1 tbsp Pesto (store-bought or homemade)
• 1 tsp Olive oil
• Salt and pepper (to taste)
• Parmesan (optional, for garnish)

Instructions:

1. Heat olive oil in a pan and sauté shrimp until they are cooked through.
2. In another pan, sauté the zucchini noodles for 2-3 minutes, until tender.
3. Toss the zucchini noodles with pesto sauce until well-coated.
4. Serve the zucchini noodles with grilled shrimp on top and garnish with parmesan, if desired. This low-carb, high-protein meal is a delicious twist on traditional pasta!

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5. Dinner Option 2: Sweet Potato and Black Bean Chili

Time: 5:30 PM

Ingredients (for 1 serving):

• 1 medium Sweet potato (diced)
• 1/2 cup Black beans (cooked or canned)
• 1/4 cup Onion (chopped)
• 1 clove Garlic (minced)
• 1/4 cup Tomato puree
• 1 tsp Olive oil
• 1/4 tsp Chili powder
• 1/4 tsp Cumin
• Salt and pepper (to taste)
• 1 cup Water

Instructions:

1. Heat olive oil in a pot and sauté onions and garlic until softened.
2. Add diced sweet potato, tomato puree, and spices, and cook for 5 minutes.
3. Stir in black beans and water, then simmer for 20 minutes, or until the sweet potatoes are tender.
4. Season with salt and pepper to taste. This cozy chili is perfect for a hearty dinner and packed with fiber and nutrients!

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Snacks for the Week

• Fruit: 1 piece per day (apple, pear, or berries)
• Roasted Pumpkin Seeds: 1/4 cup per day

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Grocery List for Week 7 (with quantities)

Produce:

• 2 Avocados (for toast)
• 1 medium Bell pepper
• 2 cups Spinach (fresh or frozen)
• 2 medium Onions
• 1 bulb Garlic
• 2 medium Tomatoes
• 1/2 cup Cherry tomatoes
• 1 medium Cucumber
• 2 medium Zucchinis
• 2 medium Sweet potatoes
• 2 Lemons
• 2 pieces Apple or pear
• Berries (optional, for snacks)

Grains:

• 1 cup Regular rice (uncooked)
• 1 cup Quinoa (uncooked)

Proteins:

• 2 Chicken breasts (150g each)
• 200g Shrimp (peeled and deveined)
• 1 can Chickpeas (or cooked chickpeas)
• 1 can Black beans (or cooked black beans)
• 1 dozen Eggs (or egg substitute)

Dairy:

• 50g Parmesan cheese (optional for garnish)

Spices:

• 1/4 tsp Turmeric powder
• 1/2 tsp Cumin powder
• 1/4 tsp Garam masala
• 1/4 tsp Chili powder
• Salt and pepper (to taste)

Other:

• 1 jar Pesto sauce (store-bought or homemade)
• 100g Roasted pumpkin seeds (for snacks)
• 1 bottle Multivitamins (take daily)
• 1 pack Electrolyte drink powder (optional)

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Weekly Cooking Plan (Sunday Prep)

1. Cook Rice and Quinoa: Cook and store regular rice with extra water for a soft texture, and quinoa in separate containers.
2. Grill Chicken and Shrimp: Grill chicken breasts and shrimp, slice chicken into strips for easy meal prep.
3. Prepare Vegetables: Chop onions, garlic, bell pepper, zucchini, and sweet potatoes for easy cooking throughout the week.
4. Make Pesto: If you’re making homemade pesto, blend basil, garlic, olive oil, and parmesan together.
5. Cook Sweet Potato and Black Bean Chili: Prepare the chili and store in containers for two dinners.
6. Prepare Veggie Scramble Ingredients: Chop bell pepper, onion, and spinach for the scramble.
7. Store Snacks: Portion out roasted pumpkin seeds and fruits for easy access throughout the week.

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Conclusion

Week 7 is all about nourishing your body with nutrient-dense meals that are quick to prepare and easy to enjoy. By incorporating wholesome grains like regular rice, fresh vegetables, and lean proteins like chicken and shrimp, you’ll stay full and energized throughout the week. These meals support both weight loss and overall health, keeping you on track for success.

Enjoy the variety, the flavors, and the ease of meal prep! Don’t forget to share your favorite meals with me—I’d love to hear how you're doing and see your delicious creations!

Week 6 - 7 Weeks Challenge 12 kgs Weight Loss Series

 

Week 6 Meal Plan: Healthy, Flavorful Recipes to Keep You Energized

Welcome to Week 6 of our 7-week weight loss challenge! This week, we're incorporating vibrant veggies, lean proteins, and hearty grains to create flavorful meals that support weight loss while reducing inflammation. You'll love the variety this week, from the creamy oats and almond butter smoothie for breakfast to the savory grilled salmon with roasted sweet potato for lunch. Let's dive into the recipes and start cooking!

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Meal Timing (Intermittent Fasting: 10 AM to 6 PM)

Meal Timings:

• Lemon Water: Start your day with a glass of fresh lemon water at 8:30 AM.
• Breakfast: 10:00 AM
• Lunch: 12:30 PM
• Snack: 3:00 PM
• Dinner: 5:30 PM

Water Reminder: Drink 1 glass of water before or after each meal. Staying hydrated is key to keeping your energy levels up and supporting your weight loss goals.

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Week 6 Meal Breakdown

1. Breakfast: Oats and Almond Butter Smoothie

Time: 10:00 AM

Ingredients (for 1 serving):

• 1/4 cup Rolled oats
• 1 tbsp Almond butter
• 1 cup Unsweetened almond milk
• 1 small Banana
• 1/4 tsp Cinnamon
• 4-5 Ice cubes

Instructions:

1. In a blender, combine rolled oats, almond butter, almond milk, banana, cinnamon, and ice cubes.
2. Blend until smooth and creamy.
3. Divide into 5 portions and store in the fridge for a quick and easy breakfast throughout the week.

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2. Lunch Option 1: Lentil and Vegetable Soup

Time: 12:30 PM

Ingredients (for 1 serving):

• 1/4 cup Red lentils
• 1 medium Carrot (diced)
• 1 stalk Celery (diced)
• 1 small Onion (chopped)
• 1 medium Tomato (diced)
• 1 clove Garlic (minced)
• 1 tsp Olive oil
• 1.5 cups Vegetable broth
• 1/4 tsp Turmeric powder
• 1/4 tsp Cumin powder
• Pinch of black pepper
• Salt (to taste)

Instructions:

1. Heat olive oil in a pot over medium heat. Sauté onions, garlic, carrot, and celery for 3-4 minutes, until they begin to soften.
2. Add the diced tomato and cook for another 2 minutes.
3. Add red lentils, vegetable broth, spices, and salt. Bring to a simmer and cook for 20 minutes, or until lentils are tender.
4. Let it cool, then store in meal prep containers.

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3. Lunch Option 2: Grilled Salmon with Roasted Sweet Potato and Broccoli

Time: 12:30 PM

Ingredients (for 1 serving):

• 150g Salmon fillet
• 1 medium Sweet potato (cubed)
• 1 cup Broccoli florets
• 1 tsp Olive oil (for roasting)
• 1 tsp Lemon juice
• 1/4 tsp Garlic powder
• 1/4 tsp Paprika
• Salt and pepper (to taste)

Instructions:

1. Preheat your oven to 400°F (200°C). Toss sweet potato cubes and broccoli florets with olive oil, garlic powder, paprika, salt, and pepper. Roast for 25-30 minutes, stirring halfway.
2. Grill the salmon fillet, seasoning with lemon juice, salt, and pepper. Cook for 4-5 minutes per side, or until it reaches your preferred doneness.
3. Serve the grilled salmon with roasted sweet potato and broccoli.

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4. Dinner Option 1: Eggplant and Chickpea Stir-Fry

Time: 5:30 PM

Ingredients (for 1 serving):

• 1 small Eggplant (cubed)
• 1/2 cup Chickpeas (cooked or canned)
• 2 tbsp Onion (chopped)
• 1/4 cup Tomato (chopped)
• 1 clove Garlic (minced)
• 1 tsp Olive oil
• 1/4 tsp Cumin powder
• 1/4 tsp Turmeric powder
• 1/4 tsp Chili powder
• Salt (to taste)

Instructions:

1. Heat olive oil in a pan and sauté onions, garlic, and eggplant cubes until soft and golden.
2. Add chopped tomato and spices. Cook until the tomato softens, about 3-4 minutes.
3. Stir in chickpeas and cook for an additional 5 minutes.
4. Season with salt and store in meal prep containers for dinner for the next two nights.

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5. Dinner Option 2: Zucchini and Tofu Stir-Fry

Time: 5:30 PM

Ingredients (for 1 serving):

• 1 medium Zucchini (sliced)
• 100g Firm tofu (cubed)
• 1 tsp Olive oil
• 1 tbsp Soy sauce
• 1 clove Garlic (minced)
• Pinch of black pepper
• 1 tsp Sesame seeds (optional)
• 1 tbsp Green onions (optional, for garnish)

Instructions:

1. Sauté tofu cubes in olive oil until golden and crispy.
2. Add zucchini slices to the pan and cook for 3-4 minutes, until tender.
3. Stir in soy sauce, garlic, black pepper, and sesame seeds. Cook for another 2 minutes.
4. Garnish with green onions if desired. Store in meal prep containers for two nights.

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Snacks for the Week:

• Fruit: 1 piece per day (apple, pear, or berries)
• Roasted Almonds: 10-12 pieces per day

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Grocery List for Week 6 (with quantities)

Produce:

• 2 small Bananas
• 1 medium Carrot
• 1 stalk Celery
• 3 small Onions
• 3 medium Tomatoes
• 1 bulb Garlic
• 2 medium Sweet potatoes
• 1 cup Broccoli florets
• 1 small Eggplant
• 2 medium Zucchini
• 1 bunch Green onions (optional, for garnish)
• 1 medium Lemon
• 2 pieces Apple or pear
• Berries (optional, for snacks)

Grains:

• 1/2 cup Rolled oats (for smoothies)
• 1/2 cup Red lentils
• 1 cup Quinoa (uncooked, optional for added variety)

Proteins:

• 2 Salmon fillets (150g each)
• 200g Firm tofu
• 1 can Chickpeas (or cooked chickpeas)

Dairy:

• 1 small carton Unsweetened almond milk

Spices:

• 1/2 tsp Turmeric powder
• 1/2 tsp Cumin powder
• 1/4 tsp Garlic powder
• 1/4 tsp Paprika
• 2 tbsp Soy sauce
• Pinch of black pepper
• 1 small pack Sesame seeds (optional)

Other:

• 100g Roasted almonds (for snacks)
• 1 bottle Multivitamins (take daily)
• 1 pack Electrolyte drink powder (optional)

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Weekly Cooking Plan (Sunday Prep)

1. Grill Salmon: Season and grill salmon fillets for quick meal prep.
2. Roast Sweet Potatoes and Broccoli: Toss sweet potato and broccoli with oil and spices, then roast them.
3. Cook Lentils: Boil lentils until soft and store them for use in soups or salads.
4. Prepare Stir-Fry Ingredients: Cube tofu and chop vegetables (eggplant, zucchini) for stir-frying.
5. Make Smoothie Packs: Pre-portion oats, almond butter, and banana into containers for easy smoothies.
6. Store Snacks: Portion out almonds and fruits for easy snacking throughout the week.

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Conclusion

Week 6’s meal plan is packed with nutritious meals that keep you satisfied, energized, and aligned with your weight loss goals. By adding in heart-healthy proteins like salmon and tofu, fiber-rich veggies, and anti-inflammatory spices like turmeric and cumin, you’re fueling your body with the best nutrients for overall health and wellness. Plus, everything can be prepped ahead of time, making it easier to stick with your healthy habits all week long!

I hope you enjoy these delicious and nourishing recipes. If you make any of them, feel free to share your photos on social media and tag me—I’d love to see how you're doing!

Week 5 - 7 Weeks Challenge 12 kgs Weight Loss Series

 

Week 5 Meal Plan: Tasty, Balanced Meals for Weight Loss and Inflammation Reduction

Welcome to Week 5 of my 7-week weight loss challenge! This week, we continue with our focus on anti-inflammatory foods, healthy fats, and lean proteins to help support weight loss while promoting healing. If you've been following the challenge so far, you're already building great habits! In this week's meal plan, we’ve got easy-to-make, nutritious recipes that include satisfying meals like scrambled eggs with spinach and tomato, chickpea quinoa salad, and zucchini noodles with tofu and peanut sauce. These dishes are perfect for meal prepping, and I've modified the rice to regular rice with extra water for easier prep. Let’s dive into the recipes!

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Meal Timing (Intermittent Fasting: 10 AM to 6 PM)

Meal Timings:

• Lemon Water: Start your day with a refreshing glass of lemon water at 8:30 AM.
• Breakfast: 10:00 AM
• Lunch: 12:30 PM
• Snack: 3:00 PM
• Dinner: 5:30 PM

Water Reminder: Drink 1 glass of water before or after each meal, and stay hydrated with electrolytes throughout the day.

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Week 5 Meal Breakdown

1. Breakfast: Scrambled Eggs with Spinach and Tomato

Time: 10:00 AM

Ingredients (for 1 serving):

• 2 large Eggs
• 1/2 cup Spinach (chopped)
• 1/4 cup Tomato (chopped)
• 2 tbsp Onion (chopped)
• 1 tsp Olive oil
• Salt and pepper (to taste)

Instructions:

1. Heat olive oil in a pan and sauté onions and tomatoes until soft.
2. Add spinach and cook until wilted.
3. Crack the eggs into the pan and scramble everything together. Cook until the eggs are done to your preference.
4. Season with salt and pepper, then pack into meal prep containers.

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2. Lunch Option 1: Chickpea Salad with Quinoa

Time: 12:30 PM

Ingredients (for 1 serving):

• 1/2 cup Cooked quinoa
• 1/2 cup Chickpeas (cooked or canned)
• 1/4 cup Cucumber (diced)
• 1/4 cup Tomato (diced)
• 1 tbsp Red onion (finely chopped)
• 1 tsp Olive oil
• 1 tsp Lemon juice
• Salt and pepper (to taste)

Instructions:

1. In a bowl, combine quinoa, chickpeas, cucumber, tomato, and red onion.
2. Drizzle with olive oil, lemon juice, salt, and pepper.
3. Toss everything together and store in meal prep containers.

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3. Lunch Option 2: Chicken Tikka Salad

Time: 12:30 PM

Ingredients (for 1 serving):

• 100g Chicken breast (boneless, skinless)
• 2 tbsp Plain yogurt (for marinating)
• 1 tsp Tikka masala spices
• 1 tsp Lemon juice
• 1 cup Mixed salad greens
• 1/4 cup Cucumber (sliced)
• 1/4 cup Tomato (sliced)
• 1 tsp Olive oil

Instructions:

1. Marinate the chicken with yogurt, tikka masala spices, and lemon juice for 30 minutes.
2. Grill or pan-sear the chicken until fully cooked.
3. Slice the chicken and assemble the salad with mixed greens, cucumber, tomato, and grilled chicken.
4. Drizzle with olive oil before serving.

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4. Dinner Option 1: Stuffed Bell Peppers with Quinoa and Chicken

Time: 5:30 PM

Ingredients (for 1 serving):

• 1 large Bell pepper
• 100g Chicken breast (boneless, skinless), cooked and shredded
• 1/4 cup Cooked quinoa
• 2 tbsp Onion (chopped)
• 1/4 cup Tomato (diced)
• 1 tsp Olive oil
• Salt and pepper (to taste)

Instructions:

1. Preheat the oven to 375°F.
2. Slice the top off the bell pepper and remove seeds.
3. Sauté onion and tomato in olive oil until soft.
4. Add the shredded chicken and cooked quinoa to the pan and mix well.
5. Stuff the mixture into the bell pepper and bake for 20 minutes until the pepper is tender.
6. Season with salt and pepper before serving.

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5. Dinner Option 2: Zucchini Noodles with Tofu and Peanut Sauce

Time: 5:30 PM

Ingredients (for 1 serving):

• 1 medium Zucchini (spiralized into noodles)
• 100g Tofu (firm, cubed)
• 1 tbsp Peanut butter
• 1 tsp Soy sauce
• 1 tsp Lime juice
• 1 tsp Olive oil
• 1 clove Garlic (minced)
• Salt and pepper (to taste)

Instructions:

1. Sauté tofu cubes in olive oil until golden and crispy.
2. In a separate pan, sauté zucchini noodles for 2-3 minutes until tender.
3. For the peanut sauce, mix peanut butter, soy sauce, lime juice, garlic, salt, and pepper in a bowl.
4. Combine zucchini noodles, tofu, and peanut sauce, and toss everything together.

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Snacks for the Week:

• Fruit: 1 piece/day (banana, apple, or berries)
• Roasted Almonds: 10-12 pieces/day
• Electrolyte Drink (optional)
• Water: 1 glass after each meal

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Grocery List for Week 5 (with quantities)

Produce:

• 10 large Eggs
• 2 cups Spinach (fresh or frozen)
• 4 medium Tomatoes
• 3 medium Onions
• 2 medium Cucumbers
• 1 small Red onion
• 4 large Bell peppers (for stuffing)
• 2 medium Zucchini
• 3 cups Mixed salad greens
• 1 medium Lime
• 2 medium Bananas
• 2 pieces Pear or apple (for snacks)

Grains:

• 1 cup Quinoa (uncooked)
• 1 can or 1 cup dried Chickpeas (for the salad)

Proteins:

• 500g Chicken breast (boneless, skinless)
• 200g Tofu (firm)
• 1 small container Plain yogurt (for marinating)

Dairy:

• 1 cup Milk (regular or almond milk)

Spices:

• 1 tsp Tikka masala spices
• Salt and pepper (to taste)
• 1 tbsp Soy sauce
• 1/4 cup Olive oil
• 1 jar Peanut butter

Other:

• 100g Roasted almonds (for snacks)
• 1 bottle Multivitamins (take daily as per instructions)
• 1 pack Electrolyte drink powder (optional)

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Weekly Cooking Plan (Sunday Prep)

1. Grill or Sear Chicken: Marinate chicken with tikka spices and yogurt, then cook.
2. Cook Quinoa: Cook 1 cup quinoa and store it in separate containers.
3. Prepare Stuffed Bell Peppers: Stuff bell peppers with quinoa and chicken mix, then bake.
4. Prep Zucchini Noodles: Spiralize zucchini and store it in the fridge for easy use.
5. Make Peanut Sauce: Mix peanut butter, soy sauce, lime juice, and garlic for the stir-fry.
6. Roast or Sauté Veggies: Roast bell peppers, zucchini, or any other veggies you want for easy snacking or sides.
7. Prepare Snacks: Pre-portion out roasted almonds and fruits for snacks throughout the week.

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Conclusion

Week 5's meal plan is designed to be simple, balanced, and full of nutrients! With a variety of flavors and textures—from the creamy peanut sauce to the savory tikka chicken—these meals will keep you satisfied and energized. The meals are easy to prep ahead of time, so you can set yourself up for a successful week of healthy eating.

By including regular rice (with extra water), nutrient-dense vegetables, and high-protein options like chicken and tofu, this plan continues to support weight loss while fighting inflammation. Take it one step at a time and enjoy the process!

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Let’s make Week 5 a success! If you try any of these recipes, feel free to share your photos on social media and tag me. I can’t wait to see your creations!

Week 4 - 7 Weeks Challenge 12 kgs Weight Loss Series

 

Week 4 Meal Plan: Nutritious Recipes for Weight Loss and Inflammation Reduction

Welcome to Week 4 of my 7-week weight loss challenge! This week, I’m focusing on meals that promote healing, provide a good balance of macronutrients, and support weight loss. By incorporating anti-inflammatory ingredients like lentils, chicken, salmon, and a variety of colorful vegetables, I’m continuing to reduce inflammation while staying on track with my intermittent fasting routine (10 AM - 6 PM). Here are the detailed recipes, a grocery list, and a weekly meal prep plan to help you set up your week!

Let’s get cooking!

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Meal Timing (Intermittent Fasting: 10 AM to 6 PM)

Meal Timings:

• Lemon Water: Start your day with fresh lemon water at 8:30 AM.
• Breakfast: 10:00 AM
• Lunch: 12:30 PM
• Snack: 3:00 PM
• Dinner: 5:30 PM

Water Reminder: Drink 1 glass of water before or after each meal, and stay hydrated with electrolytes during the day.

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Week 4 Meal Breakdown

1. Breakfast: Moong Dal Chilla with Green Chutney

Time: 10:00 AM

Ingredients (for 1 serving):

• 1/4 cup Moong dal (yellow split lentils), soaked for 3-4 hours
• 2 tbsp Onion (finely chopped)
• 2 tbsp Tomato (finely chopped)
• 1 small Green chili (optional)
• 1/2 cup Spinach (chopped)
• 1/4 tsp Turmeric
• Salt (to taste)
• 1/4 tsp Olive oil (per chilla for cooking)
• 1 tbsp Green chutney (mint, coriander, lemon, green chili, and salt blended)

Instructions:

1. Soak moong dal for 3-4 hours. After soaking, blend it with a bit of water to form a smooth batter.
2. Add chopped onion, tomato, spinach, turmeric, and salt to the batter.
3. Heat a nonstick pan and lightly grease it with olive oil.
4. Pour 1 ladle of the batter into the pan, spreading it thin. Cook on both sides until golden brown.
5. Pack 1 tbsp of green chutney with each chilla for extra flavor.

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2. Lunch Option 1: Grilled Chicken with Regular Rice and Steamed Veggies

Time: 12:30 PM

Ingredients (for 1 serving):

• 100g Chicken breast (boneless, skinless), grilled
• 1/2 cup Regular rice (cooked with extra water)
• 1/4 cup Carrot (sliced)
• 1/2 cup Broccoli (florets)
• 1 tsp Olive oil (for grilling chicken and steaming veggies)
• Salt and pepper (to taste)
• 1 tsp Lemon juice

Instructions:

1. Grill chicken with olive oil, salt, and pepper until fully cooked.
2. Steam broccoli and carrots until tender.
3. In each bowl, add 1/2 cup of cooked rice, grilled chicken, and steamed veggies.
4. Drizzle with lemon juice before serving for extra zest.

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3. Lunch Option 2: Vegetable and Lentil Soup

Time: 12:30 PM

Ingredients (for 1 serving):

• 1/4 cup Moong dal (yellow split lentils)
• 1/4 cup Onion (chopped)
• 1/4 cup Carrot (diced)
• 1/4 cup Celery (chopped)
• 1 cup Spinach (chopped)
• 1 clove Garlic (minced)
• 1/4 tsp Cumin seeds
• 1 tsp Olive oil
• Salt and pepper (to taste)
• 2 cups Water

Instructions:

1. Heat olive oil in a pot, sauté cumin seeds, garlic, and onions until fragrant.
2. Add diced carrots, celery, and moong dal, and cook for 2-3 minutes.
3. Add water, bring to a boil, then simmer for 15-20 minutes or until lentils are soft.
4. Stir in spinach and cook for an additional 3-4 minutes. Season with salt and pepper to taste.

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4. Dinner Option 1: Baked Salmon with Asparagus and Sweet Potato

Time: 5:30 PM

Ingredients (for 1 serving):

• 1 Salmon fillet (100-150g)
• 1 medium Sweet potato (cubed)
• 1/2 bunch Asparagus (trimmed)
• 1 tsp Olive oil (for drizzling)
• Salt and pepper (to taste)
• Lemon wedges (for serving)

Instructions:

1. Preheat the oven to 400°F.
2. Coat sweet potato cubes and asparagus in olive oil, salt, and pepper. Arrange on a baking sheet.
3. Place the salmon fillet on the sheet, drizzle with olive oil, and season with salt and pepper.
4. Bake for 20-25 minutes, or until the salmon is cooked and the veggies are tender.
5. Serve with fresh lemon wedges for added flavor.

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5. Dinner Option 2: Tofu Stir-Fry with Veggies

Time: 5:30 PM

Ingredients (for 1 serving):

• 100g Tofu (firm, cubed)
• 1/4 cup Bell pepper (sliced)
• 1/4 cup Carrot (sliced)
• 1/4 cup Zucchini (sliced)
• 1 tbsp Soy sauce
• 1 clove Garlic (minced)
• 1 tsp Olive oil (for stir-frying)
• Salt and pepper (to taste)

Instructions:

1. Heat olive oil in a pan and sauté garlic until fragrant.
2. Add sliced bell pepper, carrot, and zucchini. Stir-fry until the veggies are tender.
3. Add tofu cubes and soy sauce, then cook until tofu is golden and crispy.
4. Season with salt and pepper to taste. Serve hot!

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Snacks for the Week:

• Fruit: 1 piece/day (apple, orange, or pear)
• Roasted Almonds: 10-12 pieces/day
• Electrolyte Drink (optional)
• Water: 1 glass after each meal

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Grocery List for Week 4 (with quantities)

Produce:

• 3 medium Onion
• 2 medium Tomato
• 3 cups Spinach (fresh or frozen)
• 3 medium Carrots
• 1 cup Broccoli
• 1/4 bunch Celery
• 1 medium Zucchini
• 1 medium Bell pepper
• 1/2 bunch Asparagus
• 2 medium Sweet potatoes
• 1 bulb Garlic
• 2 medium Lemons
• 2 Pear or apple (for snacks)
• 1 Avocado (optional for topping meals)

Grains:

• 1 cup Regular rice (uncooked)
• 1/2 cup Moong dal (yellow split lentils)

Proteins:

• 500g Chicken breast (boneless, skinless)
• 2 Salmon fillets (100-150g each)
• 200g Tofu (firm)

Dairy:

• 1 cup Milk (regular or almond milk)

Spices:

• 1/4 tsp Cumin seeds
• 1/4 tsp Cumin powder
• Salt (to taste)
• Pepper (to taste)
• 1 tbsp Soy sauce (for stir-fry)

Other:

• 1/4 cup Olive oil
• 100g Roasted almonds (for snacks)
• 1 jar Green chutney (or make fresh with mint, coriander, green chili, and lemon)
• 1 bottle Multivitamins (take daily as per instructions)
• 1 pack Electrolyte drink powder (optional)

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Weekly Cooking Plan (Sunday Prep)

1. Grill or Bake Chicken: Grill chicken breasts with olive oil, salt, and pepper.
2. Cook Regular Rice: Cook 1 cup of regular rice with extra water and store it in containers.
3. Soak Moong Dal: Soak moong dal for 3-4 hours for chilla and soup.
4. Roast Veggies: Roast or steam broccoli, carrots, and sweet potatoes for bowls and stir-fry.
5. Prepare Tofu: Cube tofu and store it for stir-fry or baking.
6. Cook Lentil Soup: Cook moong dal with veggies for soup and store in portions.
7. Prepare Chilla Batter: Soak moong dal and prepare the batter for chilla.
8. Baked Salmon: Bake salmon with asparagus and sweet potatoes for easy dinner prep.

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Conclusion

This week’s meal plan is packed with nutrient-rich, anti-inflammatory meals that will keep you feeling full and energized. From protein-packed chicken and tofu to omega-3-rich salmon, you’re getting a perfect balance of healthy fats, fiber, and lean proteins. Stay on top of your meal prep to make your week smooth and stress-free, and don’t forget to stay hydrated with plenty of water and electrolytes!

Enjoy the process of cooking and eating these nourishing meals, and let’s continue this journey towards a healthier, stronger you!

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Let’s make Week 4 a success! If you try any of these recipes, I’d love to see your creations. Tag me on social media and share your healthy meals with me!

Week 3 - 7 Weeks Challenge 12 kgs Weight Loss Series

 

Week 3 Meal Plan: Nutritious Recipes for Weight Loss and Inflammation Reduction

Welcome to Week 3 of my 7-week weight loss challenge! This week, I’m continuing my intermittent fasting routine (10 AM - 6 PM) and focusing on meals that are high in protein, rich in anti-inflammatory ingredients, and packed with nutrients to help me lose 12 kgs and reduce inflammation. Here’s what’s on the menu for the week ahead, along with detailed recipes, a grocery list, and a structured cooking plan for easy meal prep!

Let’s get started with these healthy, delicious meals:

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Meal Timing (Intermittent Fasting: 10 AM to 6 PM)

Meal Timings:

• Lemon Water: Start your day with fresh lemon water at 8:30 AM.
• Breakfast: 10:00 AM
• Lunch: 12:30 PM
• Snack: 3:00 PM
• Dinner: 5:30 PM

Water Reminder: Drink 1 glass of water before or after each meal, and stay hydrated with electrolytes during the day.

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Week 3 Meal Breakdown

1. Breakfast: Scrambled Eggs with Spinach and Tomatoes

Time: 10:00 AM

Ingredients (for 1 serving):

• 2 Eggs
• 1/2 cup Spinach (chopped)
• 2 tbsp Tomato (chopped)
• 1 tbsp Onion (finely chopped)
• 1/2 tsp Olive oil
• Salt and pepper (to taste)

Instructions:

1. Heat olive oil in a pan and sauté onions until soft.
2. Add chopped tomatoes and spinach, cook until spinach wilts.
3. Crack eggs into the pan, scramble with the veggies, and cook until done.
4. Season with salt and pepper, then pack for the week.

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2. Lunch Option 1: Grilled Paneer with Sweet Potato and Quinoa

Time: 12:30 PM

Ingredients (for 1 serving):

• 50g Paneer (cubed)
• 1/2 medium Sweet potato (cubed)
• 1/2 cup Quinoa (cooked)
• 1 tsp Olive oil (for roasting sweet potatoes)
• Salt and pepper (to taste)
• 1/4 tsp Cumin powder
• 1/4 tsp Paprika

Instructions:

1. Roast sweet potato cubes with olive oil, salt, pepper, cumin powder, and paprika at 400°F for 20-25 minutes, or until crispy.
2. Grill paneer cubes until golden and crispy on the edges.
3. Layer quinoa, roasted sweet potatoes, and grilled paneer in each bowl.
4. Repeat for the week’s meal prep.

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3. Lunch Option 2: Chickpea Salad with Avocado

Time: 12:30 PM

Ingredients (for 1 serving):

• 1/2 cup Chickpeas (cooked or canned)
• 1/2 Avocado (sliced)
• 1/4 Cucumber (diced)
• 1/4 cup Cherry tomatoes (halved)
• 1 tbsp Red onion (thinly sliced)
• 1 tsp Lemon juice
• 1 tsp Olive oil
• Salt and pepper (to taste)

Instructions:

1. In a bowl, combine chickpeas, cucumber, tomatoes, and red onion.
2. Add sliced avocado and drizzle with olive oil and lemon juice.
3. Season with salt and pepper. Mix gently and pack for the week.

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4. Dinner Option 1: Moong Dal and Spinach Khichdi

Time: 5:30 PM

Ingredients (for 1 serving):

• 1/4 cup Moong dal (yellow split lentils)
• 1/4 cup Rice (regular rice, with extra water)
• 1 cup Spinach (chopped)
• 1/4 cup Onion (chopped)
• 1 clove Garlic (minced)
• 1/4 tsp Cumin seeds
• Salt (as needed)
• 1 tsp Olive oil

Instructions:

1. Wash and soak moong dal and rice for 30 minutes.
2. Heat olive oil in a pan, sauté cumin seeds and onions until soft.
3. Add garlic and cook for another minute.
4. Add soaked moong dal, rice, spinach, and 2 cups water. Cook for 15-20 minutes or until soft.
5. Season with salt, and serve this comforting khichdi.

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5. Dinner Option 2: Baked Tofu with Veggies

Time: 5:30 PM

Ingredients (for 1 serving):

• 100g Tofu (firm, cubed)
• 1/4 cup Carrot (sliced)
• 1/4 cup Zucchini (sliced)
• 1/4 cup Broccoli (cut into florets)
• 1 tsp Olive oil
• 1 tsp Soy sauce
• 1/4 tsp Garlic powder
• Salt and pepper (to taste)

Instructions:

1. Preheat oven to 400°F.
2. Toss tofu and veggies in olive oil, soy sauce, garlic powder, salt, and pepper.
3. Spread on a baking sheet and bake for 20-25 minutes, turning halfway.
4. Serve hot and enjoy!

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Snacks for the Week:

• Fruit: 1 piece/day (apple, orange, or pear)
• Roasted Peanuts: 10 pieces/day
• Electrolyte Drink (optional)
• Water: 1 glass after each meal

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Grocery List for Week 3 (with quantities)

Produce:

• 3 medium Onion
• 2 medium Tomato
• 3 cups Spinach (fresh or frozen)
• 2 medium Sweet potatoes
• 2 Avocados (1 per lunch serving)
• 1 medium Cucumber
• 1/2 cup Cherry tomatoes
• 1 small Red onion
• 1 bulb Garlic
• 2 medium Carrots
• 1 medium Zucchini
• 1 cup Broccoli (cut into florets)
• 2 Pear or apple (for snacks)
• 2 Lemons (for salads and khichdi)

Grains:

• 1 cup Rice (for khichdi)
• 1.5 cups Quinoa (uncooked)
• 1 cup Rolled oats (for breakfast or snacks)

Proteins:

• 250g Paneer (for quinoa bowls)
• 200g Tofu (firm, for baked tofu)
• 1 can Chickpeas (or 1/2 cup dried)

Dairy:

• 1 cup Milk (regular or almond milk)

Spices:

• 1/4 tsp Cumin powder
• 1/4 tsp Paprika
• 1/4 tsp Garlic powder
• 1/4 tsp Turmeric
• 1/4 tsp Cumin seeds
• Salt (as needed)
• Black pepper (to taste)

Other:

• 1/4 cup Olive oil
• 100g Roasted peanuts (for snacks)
• 1 bottle Multivitamins (take daily as per instructions)
• 1 pack Electrolyte drink powder (optional)

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Weekly Cooking Plan (Sunday Prep)

1. Cook Quinoa and Rice: Store separately in containers for easy access during the week.
2. Grill or Bake Paneer: Grill paneer cubes with salt and pepper.
3. Cook Chickpeas: If using dried chickpeas, soak overnight and cook, or use canned chickpeas.
4. Roast Sweet Potatoes: Roast sweet potato cubes for lunch bowls.
5. Prepare Khichdi: Cook moong dal, rice, and spinach together. Store in portions.
6. Prepare Tofu and Veggies: Cube tofu, slice veggies, and bake them together.
7. Chop Veggies: Chop all veggies (carrot, zucchini, broccoli) for easy access during the week.

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Conclusion

Week 3’s meal plan is designed to keep my energy levels high while maintaining a balanced, nutritious diet. With a mix of plant-based meals and protein-packed dishes, I’m focusing on reducing inflammation and losing weight in a sustainable way. I hope you find these recipes as satisfying and delicious as I do!

Don’t forget to stay hydrated, incorporate your multivitamins daily, and keep up with your meal prep to stay on track. I’m looking forward to continuing this journey with you!

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Let’s crush this week together! If you try any of these meals, be sure to tag me on social media—I’d love to see how you’re incorporating these healthy meals into your week!

Week 2 - 7 Weeks Challenge 12 kgs Weight Loss Series

 

Welcome back! Week 2 of my 7-week weight loss challenge is here, and I’m excited to share my nutritious meal plan, designed for intermittent fasting (10 AM - 6 PM). These meals are high in protein, low in carbs, and packed with anti-inflammatory ingredients to help me reach my goal of losing 12 kgs and reducing body inflammation. I’ll be doing my weekly meal prep on Sundays and then sharing my full day of eating throughout the week.

Let’s dive into the delicious and nutritious recipes I’ll be enjoying this week!

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Meal Timing (Intermittent Fasting: 10 AM to 6 PM)

Meal Timings:

• Lemon Water: Start your day with fresh lemon water at 8:30 AM.
• Breakfast: 10:00 AM
• Lunch: 12:30 PM
• Snack: 3:00 PM
• Dinner: 5:30 PM

Water Reminder: Drink 1 glass of water before or after each meal, and make sure to stay hydrated with electrolytes throughout the day.

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Week 2 Meal Breakdown

1. Breakfast: Besan Cheela with Mint Chutney

Time: 10:00 AM

Ingredients (for 1 serving):

• 1/3 cup Besan (gram flour)
• 1/4 cup Water (adjust for consistency)
• 2 tbsp Onion (finely chopped)
• 2 tbsp Tomato (finely chopped)
• 2 tbsp Spinach (chopped)
• 1 small Green chili (optional)
• 1/4 tsp Turmeric
• 1/4 tsp Red chili powder
• Salt (to taste)
• 1/4 tsp Oil (per cheela, use spray or a brush)
• 1 tbsp Mint chutney (mint, coriander, green chili, lemon, and salt blended together)

Instructions:

1. Mix besan, water, chopped veggies, and spices to make a smooth batter.
2. Heat a nonstick pan and lightly grease with oil. Pour 1 ladle of batter and spread thinly.
3. Cook on both sides until golden and crispy. Repeat for 5 servings.
4. Pack each serving with 1 tbsp mint chutney.

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2. Lunch Option 1: Paneer and Veggie Quinoa Bowl

Time: 12:30 PM

Ingredients (for 1 serving):

• 50g Paneer (cubed and grilled with a pinch of salt and chili)
• 1/2 cup Quinoa (cooked)
• 1 cup Roasted veggies (broccoli, zucchini, bell peppers)
• 1 tsp Olive oil (for grilling veggies)
• 1/4 tsp Paprika
• 1/4 tsp Cumin powder

Instructions:

1. Grill paneer cubes until golden brown.
2. Roast veggies with olive oil, salt, paprika, and cumin powder.
3. Combine cooked quinoa, grilled paneer, and roasted veggies in a bowl.

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3. Lunch Option 2: Rajma Rice Bowl

Time: 12:30 PM

Ingredients (for 1 serving):

• 1/2 cup Rajma (kidney beans, cooked)
• 1/2 cup Regular rice (cooked with extra water for softer consistency)
• 2 tbsp Onion (chopped)
• 1/4 cup Tomato puree
• 1 tsp Ginger-garlic paste
• 1/4 tsp Cumin powder
• 1/4 tsp Turmeric
• 1/4 tsp Garam masala
• 1/4 tsp Red chili powder
• Salt (to taste)

Instructions:

1. Sauté onions and ginger-garlic paste in oil.
2. Add spices and tomato puree, cook until thick.
3. Add cooked rajma and simmer for 5 minutes.
4. Serve with regular rice.

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4. Mid-Afternoon Snack: Roasted Peanuts & Fruit

Time: 3:00 PM

• Roasted Peanuts: 10 pieces
• Fruit: 1 piece (apple, pear, or orange)
• Electrolyte drink (optional)
• Water: 1 glass

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5. Dinner Option 1: Oats Mug Cake with Banana and Dates

Time: 5:30 PM
Same as Week 1 Recipe

Ingredients (for 1 serving):

• 1/2 Big banana (mashed)
• 1 Egg + 1 Egg White
• 3 Khajur (dates, chopped)
• 2 tbsp Almond Milk
• 1/4 tsp Baking powder
• 1/2 tsp Cinnamon powder
• 3 tbsp Quick oats
• 1 scoop Protein powder

Instructions:

1. Mix all ingredients (mashed banana, egg, egg white, chopped dates, almond milk, baking powder, cinnamon, oats, and protein powder) in a microwave-safe mug.
2. Microwave on high for 1-2 minutes or until the mixture has set.
3. Serve warm and enjoy!

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6. Dinner Option 2: Spinach and Lentil Soup

Time: 5:30 PM

Ingredients (for 1 serving):

• 1/4 cup Moong dal (soaked)
• 1 cup Spinach (chopped)
• 2 tbsp Onion (chopped)
• 1 clove Garlic (minced)
• 1 tsp Olive oil
• 1/4 tsp Turmeric
• Pinch of Black pepper
• 1.5 cups Water

Instructions:

1. Sauté onion and garlic in olive oil, add turmeric powder.
2. Add soaked moong dal and water, cook for 10-15 minutes.
3. Stir in chopped spinach, cook for 2-3 minutes, season with black pepper.
4. Serve hot and enjoy this comforting soup!

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Snacks for the Week:

• Fruit: 1 piece/day (pear, apple, or orange)
• Roasted Peanuts: 10 pieces/day
• Electrolyte Drink: 1 glass (optional)

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Grocery List for Week 2 (with quantities)

Produce:

• 2 medium Onion
• 2 medium Tomato
• 2 cups Spinach (fresh or frozen)
• 1 cup Broccoli (for roasting)
• 1 medium Zucchini
• 2 medium Bell peppers (mixed colors)
• 2 medium Carrots (for soup and cheela)
• 2 Bananas (for mug cake)
• 1 bulb Garlic (you’ll need 3 cloves)
• 1 small Green chili (optional for cheela and chutney)
• 1 bunch Coriander leaves (for chutney)
• 2 medium Lemons (for chutney and lemon water)
• 2 pieces Pear or apple (for snacks)
• 10-12 Dates

Grains:

• 1.5 cups Rolled oats (for cheela and mug cake)
• 1.5 cups Quinoa (uncooked)
• 1 cup Regular rice (uncooked)
• 1 cup Rajma (kidney beans, dried or 1 can)
• 1/2 cup Besan (gram flour)

Proteins:

• 200g Paneer (for quinoa bowls)
• 300g Chicken breast (boneless) (or tofu)
• 200g Tofu (firm, for baked tofu dish)
• 1/4 cup Moong dal (yellow split lentils)

Dairy:

• 1 cup Milk (regular or almond milk)
• 1/4 cup Ghee or oil (olive oil or coconut oil)
• 1/2 cup Yogurt (plain, optional)

Spices:

• 1/4 tsp Cumin powder
• 1/2 tsp Turmeric powder
• 1/2 tsp Red chili powder
• 1/4 tsp Garlic powder
• 1/2 tsp Cumin seeds
• 1/4 tsp Paprika
• 1/4 tsp Garam masala
• Pinch of Black pepper
• 1/4 tsp Baking powder

Other:

• 1 small bunch Mint leaves (for chutney)
• 100g Roasted almonds (for snacks)
• 100g Roasted peanuts (for snacks)
• 1 pack Electrolyte drink powder (optional)
• 1 bottle Multivitamins (take daily as per instructions)

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Weekly Cooking Plan (Sunday Prep):

1. Grill the chicken (if using) or bake tofu.
2. Cook quinoa and regular rice (store separately in containers).
3. Soak moong dal for the soup and rajma (if using dried kidney beans).
4. Roast veggies (broccoli, zucchini, bell peppers).
5. Prepare the mint chutney (blend mint, coriander, green chili, and lemon juice).
6. Make the besan cheela batter and cook it fresh each day (or pre-cook and store).
7. Prepare the rajma curry by cooking kidney beans with spices.
8. Prepare the spinach lentil soup.
9. Pre-cook the oats for the mug cake or store oats separately for the banana mug cake.

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Conclusion

Week 2’s meal plan is filled with protein-rich, nutritious foods to fuel my body and keep me on track with my weight loss journey. These meals are low in carbs, high in protein, and rich in anti-inflammatory ingredients to help reduce inflammation while providing all the nutrients my body needs. Be sure to follow along for weekly updates and meal prep videos, and don’t forget to tag me in your meal prep journey!

Stay hydrated, eat balanced meals, and let's crush this challenge together!

Week 1 - 7 Weeks Challenge 12 kgs Weight Loss Series

 

Intermittent Fasting (10 AM to 6 PM)

Meal Timings:

• Lemon Water: Start your day with fresh lemon water right after waking up at 8:30 AM.
• Breakfast: 10:00 AM
• Lunch: 12:30 PM
• Snack: 3:00 PM
• Dinner: 5:30 PM
• Water Reminder: Drink 1 glass of water before or after each meal, and make sure to stay hydrated throughout the day.

I’ll be sharing all my meal prep and full-day-of-eating videos on Instagram, and you can follow along for detailed updates.

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Meal Plan Breakdown

1. Breakfast: Rice Poha with Boiled Eggs

Time: 10:00 AM

Ingredients (for 1 serving):

• 1/2 cup Rice Poha (flattened rice)
• 2 tbsp Onion (finely chopped)
• 1 small green chili (optional)
• 2 tbsp Peas (frozen or fresh)
• 1/4 tsp Turmeric
• 1/4 tsp Mustard seeds
• 1/4 tsp Cumin seeds
• Salt (to taste)
• 1 tsp Lemon (for garnish)
• 1 tsp Oil (for cooking)
• 2 Boiled eggs (1 egg per serving)

Instructions:

1. Rinse poha in water for 1-2 minutes, drain well, and set aside.
2. Heat oil in a pan, add mustard seeds and cumin seeds, and let them splutter.
3. Add onions and green chili, sauté until softened.
4. Add peas, turmeric, and salt, cook for 2-3 minutes.
5. Add poha and mix well. Let it cook for 3-4 minutes, stirring occasionally.
6. Garnish with lemon juice before serving.
7. Pack 1 boiled egg with each serving.

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2. Lunch Option 1: Grilled Chicken with Quinoa and Veggies

Time: 12:30 PM

Ingredients (for 1 serving):

• 100g Grilled chicken breast (boneless)
• 1/2 cup Quinoa (cooked)
• 1/4 cup Broccoli (for roasting)
• 1/4 cup Zucchini (for roasting)
• 1/4 cup Bell pepper (for roasting)
• 1 tsp Olive oil (for grilling veggies)
• 1 tsp Lemon juice
• Salt and pepper (to taste)

Instructions:

1. Grill chicken breast seasoned with salt, pepper, and lemon juice.
2. Roast or sauté veggies with olive oil and season with salt and pepper.
3. In each bowl, layer cooked quinoa, grilled chicken, and roasted veggies.

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3. Lunch Option 2: Black Channa with Quinoa

Time: 12:30 PM

Ingredients (for 1 serving):

• 1/2 cup Black channa (cooked)
• 1/2 cup Quinoa (cooked)
• 2 tbsp Onion (chopped)
• 2 tbsp Tomato (chopped)
• 1 tsp Ginger-garlic paste
• 1/4 tsp Turmeric
• Salt (to taste)
• 1 tsp Olive oil

Instructions:

1. Rinse black channa and cook with turmeric and water until soft (about 10-12 minutes).
2. Sauté onions and ginger-garlic paste in olive oil, add chopped tomatoes, and cook until soft.
3. Add cooked black channa to the sautéed onion-tomato mix, season with salt, and cook for 2-3 minutes.
4. Serve with quinoa.

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4. Mid-Afternoon Snack: Roasted Almonds & Fruit

Time: 3:00 PM

• Roasted Almonds: 8-10 pieces/day
• Fruit: 1 piece (apple, orange, or pear)
• Electrolyte Drink: 1 glass (optional)
• Water: 1 glass

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5. Dinner Option 1: Oats Mug Cake with Banana and Dates

Time: 5:30 PM

Ingredients (for 1 serving):

• 1/2 Big banana (mashed)
• 1 Egg + 1 Egg White
• 3 Dates (dates)
• 2 tbsp Almond Milk
• 1/4 tsp Baking Powder
• 1/2 tsp Cinnamon Powder
• 3 tbsp Quick oats
• 1 scoop Protein powder

Instructions:

1. Mix all ingredients (mashed banana, egg, egg white, chopped dates, almond milk, baking powder, cinnamon, oats, and protein powder) in a microwave-safe mug.
2. Microwave on high for 1-2 minutes or until the mixture has set.
3. Serve warm and enjoy!

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6. Dinner Option 2: Crispy Tofu

Time: 5:30 PM

Ingredients (for 1 serving):

• 100g Tofu (firm, cubed)
• 1/4 cup Bell pepper (sliced)
• 2 tbsp Onion (sliced)
• 1/4 cup Carrot (sliced thin)
• 1 tsp Soy sauce
• 1 tsp Olive oil
• 1 clove Garlic (minced)
• Black pepper (to taste)
• 2 tbsp Corn flour (for coating)

Instructions:

1. Prep Tofu: Cube tofu and coat it with ginger-garlic paste and 1 tbsp of soy sauce.
2. Coat in Corn flour: Coat the marinated tofu in a corn flour mix (combine corn flour with a pinch of salt and pepper).
3. Air Frying: Air fry the tofu at 180°C for about 10-12 minutes or until crispy and golden.
4. Cook Veggies: Sauté bell peppers, onions, and carrots in olive oil with minced garlic until tender.
5. Serve: Serve crispy tofu with sautéed veggies and a drizzle of soy sauce.

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Hydration & Supplementation

1. Lemon Water: Start your day with 1 glass of lemon water (8:30 AM).
2. Electrolyte Water: Stay hydrated with electrolyte drink powder throughout the day (especially after exercise).
3. Multivitamins: Take your multivitamins after breakfast for optimal absorption.
4. Water Reminder: Drink 1 glass of water before or after each meal and snack.

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Tips for Success

• Focus on anti-inflammatory foods: Incorporate turmeric, ginger, and leafy greens.
• Probiotics & Prebiotics: Add probiotic-rich foods like yogurt or fermented veggies (kimchi, sauerkraut) on alternate days.
• Hydration is key: Drink water throughout the day to stay energized and keep cravings at bay.

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Conclusion

I’m excited to share my 7-week weight loss challenge journey with you all! Every week, I’ll be sharing new meal prep reels, insights, and tips on Instagram. This structured meal plan will keep me on track to lose weight and reduce inflammation while still enjoying delicious, nutritious meals.

Let’s take this challenge together! Feel free to follow along, ask questions, and share your own journey. Let’s crush this! 💪🍽️

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