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:
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.
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:
- Heat olive oil in a pan and sauté onions until soft.
- Add chopped tomatoes and spinach, cook until spinach wilts.
- Crack eggs into the pan, scramble with the veggies, and cook until done.
- Season with salt and pepper, then pack for the week.
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:
- Roast sweet potato cubes with olive oil, salt, pepper, cumin powder, and paprika at 400°F for 20-25 minutes, or until crispy.
- Grill paneer cubes until golden and crispy on the edges.
- Layer quinoa, roasted sweet potatoes, and grilled paneer in each bowl.
- Repeat for the week’s meal prep.
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:
- In a bowl, combine chickpeas, cucumber, tomatoes, and red onion.
- Add sliced avocado and drizzle with olive oil and lemon juice.
- Season with salt and pepper. Mix gently and pack for the week.
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:
- Wash and soak moong dal and rice for 30 minutes.
- Heat olive oil in a pan, sauté cumin seeds and onions until soft.
- Add garlic and cook for another minute.
- Add soaked moong dal, rice, spinach, and 2 cups water. Cook for 15-20 minutes or until soft.
- Season with salt, and serve this comforting khichdi.
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:
- Preheat oven to 400°F.
- Toss tofu and veggies in olive oil, soy sauce, garlic powder, salt, and pepper.
- Spread on a baking sheet and bake for 20-25 minutes, turning halfway.
- Serve hot and enjoy!
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
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)
Weekly Cooking Plan (Sunday Prep)
- Cook Quinoa and Rice: Store separately in containers for easy access during the week.
- Grill or Bake Paneer: Grill paneer cubes with salt and pepper.
- Cook Chickpeas: If using dried chickpeas, soak overnight and cook, or use canned chickpeas.
- Roast Sweet Potatoes: Roast sweet potato cubes for lunch bowls.
- Prepare Khichdi: Cook moong dal, rice, and spinach together. Store in portions.
- Prepare Tofu and Veggies: Cube tofu, slice veggies, and bake them together.
- Chop Veggies: Chop all veggies (carrot, zucchini, broccoli) for easy access during the week.
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!
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!
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