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Healthy Indian Meal Prep Recipes for Lunch & Dinner (Calories Included) | Joanna Soh
I grew up eating Indian food often and I love the rich flavours that go into the dishes. Sadly, with a lot of takeaways, Indian food often get a bad rep for being high in calories and extremely unhealthy.
This is not entirely true. When you cook at home, you can control what goes in the dish and you can make them extremely healthy! I’m going to share with you an Indian Meal Prep which is easy-to-follow, delicious and nutritious!
READ BELOW for recipes and steps.
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CHICKEN & FISH TANDOORI
Ingredients (serves 4):
1) 400g Chicken Breast
2) 400g Tilapia Fish
3) 1.5 tbsps. Olive Oil
4) 1/2 cup Plain Yoghurt
5) 4 Garlic Gloves, roughly chopped
6) 2 tbsps. Fresh Ginger, roughly chopped
7) 2 tbsps. Lemon Juice
8) 1 tsp. Ground Coriander
9) 1 tsp. Ground Cumin
10) 1 tsp. Ground Turmeric
11) ½ tsp. White Pepper
12) 1 tbsp. Paprika
13) 1 tsp. Salt
Steps:
1) Cube the chicken breast into chunks and slice the fish.
2) In a blender add the garlic and ginger along with a splash of water and blend to make a thick smooth paste.
3) In a separate bowl add the blended garlic and ginger paste along with the rest of the marinade ingredients – oil, yoghurt, lemon juice and all the spices. Mix well.
4) Marinade the the chicken cubes and fish slices. Leave for 15 – 20 minutes for the meat to soak the flavours.
5) Pre-heat the oven to 220 Celsius / 420 Fahrenheit
6) After 15 minutes, skewer the chicken the wooden skewers and place it on a baking tray.
7) If you don’t the the wooden skewers, you can just place the chicken and fish fillets onto the baking tray.
8) Bake it the oven for 15 – 20 minutes or until just done.
7) Serve the tandoori chicken and fish with cucumber salad.
Total – 1383.5Cals, 61g Fat, 24.3g Carbs, 213.2g Protein
Per serving – 346Cals, 15.25g Fat, 6g Carbs, 53.3g Protein
FRESH CUCUMBER SALAD
Ingredients (serves 4)
1) ½ cup Onion, chopped
2) 1 cup Tomato, chopped
3) 1 cup Cucumber, chopped
4) 1/4 cup Fresh Coriander, chopped
5) 1 tsp. Red Chili powder
6) 2 tbsps. Lemon juice
7) Salt to taste
Steps:
1) Add all the ingredients in a bowl. Mix well.
2) Allow it to chill in the fridge until it’s ready to be served.
Total – 134Cals, 2.44g Fat, 27.6g Carbs, 6g Protein
Per serving – 33.5Cals, 0.61g Fat, 6.9g Carbs, 1.5g Protein
LIGHT VEGETABLE CURRY W/ BASMATI RICE
Ingredients (serves 4):
1) 300g carrot, cut into cubes
2) 200g Spinach, fresh or frozen
3) 1 can (240g) Chickpeas, rinsed and drained
4) 1 can (400g) Diced Tomato
5) ½ cup Light Coconut Milk
6) 1 tbsp. Olive Oil
7) 1 medium Onion, diced
8) 6 Garlic Cloves, minced
9) Thumb-size piece Ginger, minced
10) 1 tbsp. Cumin
11) 1 tbsp. Curry Powder
12) 1 tsp. Paprika
13) Salt & Pepper to Taste
Steps:
1) Sauté the onion and garlic with olive oil, until tender and golden brown, just for about 2 – 3 minutes.
2) Add ginger, cumin, curry powder, paprika, salt and pepper. Stir to combine before adding in the diced tomatoes, chickpeas and spinach.
3) The stir in the coconut milk and bring to a simmer. Reduce heat to low and cook everything together for 10 – 15 minutes before serving.
4) Stir occasionally and serve hot
Total – 1140Cals, 39g Fat, 170g Carbs, 47g Protein
Per serving – 285Cals, 9.75g Fat, 42.5g Carbs, 12g Protein
Per serving with 1 cup Basmati Rice – 476Cals, 10.35g Fat, 82.5g Carbs, 17.6g Protein
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Healthy Indian Meal Prep Recipes for Lunch & Dinner (Calories Included) | Joanna Soh
33 comments
Dear mam, i m from india.mam words are not enough to express my gratitude towards you for helping me in weight loss.last year i came across your channel just 2 month before my interview where i had to look fit.your workouts not only helped me in losing excess weight but also taught me a lot about healthy diet and lifestyle.due to the grace of your videos, i was able to do very well in interview and also suprised everyone in my family and friends.your videos are most relevent which i found across entire youtube…thanks..🙏🙏🙏
I needed this so much. Thank you mam. Sending loads of love and support from India. 🇮🇳❤😘
Good to see Indian food.🙂
I am from India and I love your channel.thank you for this video
Thank u mam I am form india I am following ur videos when I do my work out
I am Indian and I follow your workout videos please make a video on Indian vegetarian diet plan
Much needed video .I follow n loved ur video
I am vegitarian man what can I do
Thank you for these delicious easy and healthy recipes ⭐️ PS I love your sweater!
Mouthwatering 😋, how to maintain my weight after weight loss
Actually home cooked Indian food is no where near to what we get in restaurants . I wished people realise that we don't eat heavy dishes every single . Instead we eat a very balanced diet with minimal spice ( mainly coriander ,green chilly ,tumeric and cumin ) to add flavour and natural color to food .it sad that most of Asian food is criticised by Western company and gives a wrong impression to young generation . It's all marketing gimmick and later these companies bring back the same food group which they criticised as unhealthy before as" superfood ". Like ghee( clarified butter) and coconut oil . Our grand parents knew what they were having . People used to eat according to weather and focused on local and seasonal vegetation . Now everything should be " healthy " and "fat free". I hope people start appreciating their local cusine . Love the dishes shared by Joanna . Keep up the good work .
Hi jonna
I am from India
I am so glad ,u r motivating all aspirations of fitness people.
I'm a indian like your recipe and gym tips in my opinion you are a good gym trainer mam 🌹
Lots of love from India
I am from India and I desperately needed this !!!
Indian food and dishes are soo delicious and yummy ♥️❤️❤️😍😍
I am indian ..
This helped me a lot
Please more videos like this. They are sooooo helpful when you are new to cooking. Thank you so much 🥰
Thanks 😄 i m from INDIA
I m indian regular watching your videos, thank u for spreading indian food, 🙏 we indian have lots of variety of food style as state change food Style changes
Love from India ❤
I love it. Iam indian. 👌👌😍
Can you make more video on indian recipies plz😍🇮🇳
I m from india.ur explanation is just wow.luv u.u explain very well.Gid bless u❤️❤️
I didn't ever think you'd do a video on Indian food Joanna! Your video made my day, thank you so much for your recipe ideas. Im always so confused about what to have for breakfast and dinner! I tend to forget sometimes that a adapting to a new healthy lifestyle doesn't mean you can't eat good food! Love you lots! I'd appreciate more recipes for Indian /Pakistani food! 🙄🙈
gosh i need to try this!
Thank you for the recipe Joanna! Love from India
I'm Indian superb Amazing video
Ooooooooo!!!thank God I found this
I was waiting for such a video especially because I'm an indian
I don't prefer to bake in an oven so any suggestions
can you please make a video on "a healthy Pakistani meal preparation for breakfast to dinner" plzzz for teens
Love from india 😍😘
❤️ from India…ur one of the biggest fans