Weekly Diet Plan - Day 2

 DAY - 2

Breakfast: Avocado Toast with Eggs

Ingredients:

• 2 whole grain bread slices
• ½ ripe avocado
• 1 teaspoon lemon juice
• Salt & black pepper to taste
• 1 teaspoon olive oil
• 1 egg (for poached, scrambled, or boiled egg)
• ½ teaspoon chili flakes (optional)
• ½ teaspoon sesame seeds (optional)

Instructions:

1. Toast the bread slices until crispy.
2. Mash the avocado with lemon juice, salt, and black pepper.
3. Spread the mashed avocado over the toasted bread.
4. Cook the egg:
   • Poached: Boil water, add a splash of vinegar, stir to create a vortex, and drop the egg in for 3-4 minutes.
   • Scrambled: Whisk the egg with salt and cook in a pan with olive oil until soft and fluffy.
   • Boiled: Boil for 6-7 minutes for a soft yolk or 10 minutes for a hard yolk.
5. Place the egg on the avocado toast. Sprinkle with chili flakes and sesame seeds.
6. Serve warm.

Avocado is rich in healthy fats and fiber, while eggs provide protein for a balanced start to the day.

Lunch: Rajma with Quinoa & Sautéed Spinach (Indian)

Rajma (Kidney Bean Curry) Ingredients:

• ½ cup rajma (kidney beans), soaked overnight
• 1 small onion (chopped)
• 1 small tomato (pureed)
• 1 teaspoon ginger-garlic paste
• ½ teaspoon cumin seeds
• ½ teaspoon turmeric powder
• ½ teaspoon red chili powder
• ½ teaspoon garam masala
• ½ teaspoon coriander powder
• Salt to taste
• 1 teaspoon ghee or oil
• 1 cup water
• Fresh coriander for garnish

Instructions:

1. Pressure cook the soaked rajma with water and salt for 4-5 whistles.
2. In a pan, heat ghee and add cumin seeds.
3. Add chopped onions and sauté until golden brown.
4. Add ginger-garlic paste and cook until the raw smell disappears.
5. Add tomato puree and cook until oil separates.
6. Add turmeric, red chili powder, coriander powder, and garam masala.
7. Mix in the boiled rajma and simmer for 10 minutes.
8. Garnish with fresh coriander and serve hot.

Quinoa Preparation:

• Cook ½ cup quinoa with 1 cup water until fluffy.

Sautéed Spinach Ingredients:

• ½ cup spinach leaves
• 1 teaspoon olive oil
• 1 garlic clove (chopped)
• Salt & black pepper to taste

Instructions:

1. Heat oil in a pan and add chopped garlic.
2. Add spinach leaves, salt, and black pepper.
3. Sauté for 2 minutes until wilted.
4. Serve alongside rajma and quinoa.

This meal is packed with protein, fiber, and essential minerals, making it great for digestion and muscle recovery.

Dinner: Grilled Paneer & Stir-Fried Vegetables with Mint Yogurt Dip (low-carb, protein-rich)

Ingredients:

For Grilled Paneer:

• 100g paneer (cut into cubes)
• ½ teaspoon turmeric powder
• ½ teaspoon cumin powder
• ½ teaspoon red chili powder
• ½ teaspoon garam masala
• ½ teaspoon lemon juice
• 1 teaspoon olive oil
• Salt to taste

For Stir-Fried Vegetables:

• ½ cup bell peppers (red, yellow, green, sliced)
• ½ cup zucchini (sliced)
• ½ cup broccoli florets
• 1 teaspoon olive oil
• ½ teaspoon black pepper
• ½ teaspoon garlic powder (or 1 garlic clove, minced)
• Salt to taste

For Mint Yogurt Dip:

• ½ cup Greek yogurt
• 1 tablespoon mint leaves (chopped)
• 1 teaspoon lemon juice
• Salt to taste

Instructions:

Step 1: Marinate & Grill the Paneer

1. Mix turmeric, cumin, red chili powder, garam masala, lemon juice, olive oil, and salt in a bowl.
2. Coat the paneer cubes in this mixture and let it marinate for 10-15 minutes.
3. Heat a grill pan or non-stick pan and cook the paneer for 2-3 minutes per side until golden brown.

Step 2: Stir-Fry Vegetables

1. Heat olive oil in a pan and add garlic.
2. Add bell peppers, zucchini, and broccoli. Stir-fry for 3-4 minutes.
3. Season with black pepper and salt.

Step 3: Prepare the Mint Yogurt Dip

1. Mix Greek yogurt, mint, lemon juice, and salt in a bowl.
2. Serve chilled with the paneer and vegetables.

Why is this great for weight loss?

• Paneer: High in protein, which boosts metabolism and promotes fat loss.
• Vegetables: Low in calories and high in fiber, keeping you full.
• Olive Oil: Healthy fats that support digestion.
• Greek Yogurt: A probiotic that aids digestion and supports gut health.