| # | Meal Option & Ingredients | Quantity | Macros & Calories |
|---|---|---|---|
| A | Ragi Dosa with Coconut Chutney Crispy finger-millet crepes made with ragi flour, cumin seeds, and grated ginger. Served with fresh coconut chutney and a glass of warm turmeric–soy milk. |
3 medium Ragi Dosas (75g ragi flour) 3 tbsp Coconut Chutney 200 ml Soy Milk + turmeric |
~455 kcal
P: 17g | C: 68g | F: 14g
|
| B | Oats Upma with Roasted Peanuts Rolled oats sautéed with mustard seeds, curry leaves, diced carrots, green peas, and fresh coriander. Topped with crushed roasted peanuts and a squeeze of lime. |
1 cup Rolled Oats (85g) 20g Roasted Peanuts ½ cup Mixed Vegetables 1 cup (240 ml) Soy Milk |
~465 kcal
P: 21g | C: 62g | F: 16g
|
| # | Meal Option & Ingredients | Quantity | Macros & Calories |
|---|---|---|---|
| A | Chana Masala with Jeera Rice White chickpeas slow-cooked in an aromatic tomato–onion–amchur gravy. Served with cumin-tempered basmati rice and a raw onion–tomato–cucumber kachumber salad. |
1 cup cooked Chana ¾ cup cooked Jeera Rice 1 cup Kachumber Salad |
~610 kcal
P: 24g | C: 96g | F: 14g
|
| B | Masoor Dal with Bajra Roti & Methi Sabzi Red lentils tempered with ghee-free tadka (mustard, garlic, dry red chilli). Served with pearl-millet flatbreads and stir-fried fenugreek leaves with garlic. |
1 cup cooked Masoor Dal 2 medium Bajra Rotis 1 cup cooked Methi Sabzi |
~595 kcal
P: 26g | C: 88g | F: 16g
|
| # | Meal Option & Ingredients | Quantity | Macros & Calories |
|---|---|---|---|
| A | Peanut Butter Multigrain Rice Cake Multigrain rice cakes topped with natural peanut butter and sliced banana, paired with a small handful of pumpkin seeds and a cup of unsweetened green tea. |
3 Multigrain Rice Cakes 2 tbsp Natural Peanut Butter 1 small Banana 10g Pumpkin Seeds |
~255 kcal
P: 9g | C: 30g | F: 12g
|
| B | Black Chana Chaat with Lime & Coriander Boiled kala chana tossed with diced red onion, tomato, green chilli, chaat masala, and fresh coriander. Finished with lemon juice and a pinch of rock salt. |
1½ cups cooked Kala Chana ½ cup diced Onion + Tomato Lemon juice + spices |
~245 kcal
P: 15g | C: 42g | F: 3g
|
| # | Meal Option & Ingredients | Quantity | Macros & Calories |
|---|---|---|---|
| A | Mung Bean Khichdi with Lauki Sabzi Wholesome one-pot meal of moong dal and brown rice cooked with turmeric and ginger. Served with lightly sautéed bottle gourd (lauki) in a cumin-tomato base and a side of low-fat vegan pickle. |
½ cup Moong Dal (dry) ½ cup Brown Rice (dry) 1½ cups cooked Lauki Sabzi |
~510 kcal
P: 26g | C: 80g | F: 8g
|
| B | Tempeh Saagwala with Jowar Roti Marinated tempeh cubes simmered in blended spinach and fenugreek gravy with garlic and garam masala. Served with gluten-free sorghum flatbreads and a beet–carrot salad. |
120g Tempeh 2 cups Spinach Gravy 2 medium Jowar Rotis ½ cup Beet–Carrot Salad |
~540 kcal
P: 32g | C: 60g | F: 18g
|