High-Protein Indian Meal Prep Recipe

Ingredients (Serves 4)

1. For Chicken Tikka Marinade:

   • 500g boneless chicken breast, cut into cubes

   • 1/2 cup low-fat yogurt

   • 1 tbsp ginger-garlic paste

   • 1 tsp turmeric powder

   • 1 tsp red chili powder (adjust spice level)

   • 1 tsp cumin powder

   • 1 tsp garam masala

   • 1/2 tsp coriander powder

   • 1 tbsp lemon juice

   • Salt to taste

2. For Steamed Rice:

   • 1 cup basmati or brown rice

   • 2 cups water

   • 1/2 tsp cumin seeds (optional for flavor)

   • 1 tsp olive oil or ghee

3. For Steamed Vegetables:

   • 1 cup broccoli florets

   • 1 cup carrot slices

   • 1 cup green beans, trimmed and chopped

   • Salt and black pepper to taste

   • 1 tsp olive oil

4. Extras for Garnishing:

   • 1/2 cup cucumber, diced

   • 1/4 cup mint-coriander chutney (blend mint, coriander, green chilies, garlic, lemon juice, and salt with a little water)

Instructions

1. Marinate the Chicken:

   • Mix yogurt, ginger-garlic paste, turmeric, chili powder, cumin, garam masala, coriander powder, lemon juice, and salt in a bowl.

   • Add chicken cubes and coat well. Cover and refrigerate for at least 1 hour (or overnight for best results).

2. Cook the Chicken:

   • Heat a non-stick pan or grill and lightly brush with oil.

   • Cook the marinated chicken on medium heat for 8-10 minutes, turning occasionally until golden and fully cooked. Set aside.

3. Cook the Rice:

   • Rinse rice thoroughly under running water.

   • Heat 1 tsp olive oil or ghee in a saucepan, add cumin seeds (if using), and let them sizzle.

   • Add rinsed rice and stir for a minute.

   • Pour 2 cups of water, bring to a boil, then reduce heat to low. Cover and cook for 15-18 minutes until water is absorbed. Fluff with a fork.

4. Steam the Vegetables:

   • Steam broccoli, carrots, and green beans for 5-7 minutes until tender but slightly crisp. Drizzle with olive oil and sprinkle with salt and black pepper.

5. Prepare Mint-Coriander Chutney:

   • Blend fresh mint leaves, coriander leaves, green chilies, garlic, lemon juice, and salt with a little water until smooth. Adjust seasoning as needed.

6. Assemble Meal Prep Bowls:

   • Divide cooked rice into 4 meal prep containers.

   • Add a portion of chicken tikka and steamed vegetables to each container.

   • Top with cucumber for freshness and include a small container of mint-coriander chutney.

Pro Tips:

• Use brown rice for higher fiber and a slower energy release, or stick to basmati rice for a traditional flavor.

• For extra protein, sprinkle boiled chickpeas or roasted peanuts over the bowl.

• Store containers in the fridge for up to 4 days and reheat before eating.

Macros (Per Serving):

• Protein: ~38g

• Carbs: ~45g

• Fats: ~10g

• Calories: ~430

This rice-based meal prep is filling, protein-packed, and perfect for muscle building while keeping the Indian flavors you love!