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!