Indian Dinner Option: Creamy Tandoori Chicken with Lentils & Basmati

Macro & Calorie Breakdown (Dinner Only)

Dinner Target: ~600–650 kcal

Dinner Total:
~630 kcal | ~51 g protein | ~30 g fat | ~47 g carbs

- Excellent anchor meal in a 30/30/40 day

 Why This Works

 High Protein, Indian-Style

• Yogurt + chicken = excellent protein density

• Preserves lean mass during caloric deficit

 Controlled Carbs (Not Eliminated)

• Basmati rice has a lower glycemic impact than many starches

• Lentils slow digestion → fewer glucose spikes

 Satisfying Fat Without Excess

• Fat comes from yogurt + a small amount of ghee or oil

• Enhances satiety and flavor without blowing calories

 Ingredients (4 Servings)

 Tandoori Chicken

• 20 oz (1.25 lb) boneless, skinless chicken thighs

• 1 cup plain Greek yogurt (2–5%)

• 4 tsp lemon juice

• 4 tsp olive oil or ghee

• 2 tsp garlic powder

• 2 tsp ground cumin

• 2 tsp paprika

• 1 tsp turmeric

• 1 tsp garam masala

• Salt to taste

 Basmati Rice

• 2 cups cooked basmati rice
  (≈ ⅔ cup dry before cooking)

• Salt to taste

 Masoor Dal (Red Lentils)

• 2 cups cooked red lentils
  (≈ 1 cup dry before cooking)

• 2 tsp olive oil or ghee

• 1 tsp ground cumin

• 1 tsp garlic powder

• Salt to taste

• Water or broth as needed

 Prep (15–20 minutes)

1. Cook rice and lentils first (ideal for meal prep).

2. Trim chicken and pat dry.

3. In a large bowl, mix yogurt, lemon juice, oil/ghee, spices, and salt.

4. Add chicken and coat thoroughly.

⏱️ Marinate at least 15 minutes
(30–60 min preferred; overnight is excellent)

 Step-by-Step Instructions

1. Cook the Tandoori Chicken

Stovetop (recommended):

• Heat a large nonstick or cast-iron skillet over medium-high.

• Add chicken (work in batches if needed).

• Cook 4–5 minutes per side until browned and internal temp ≥165°F.

• Reduce heat, rest chicken 2–3 minutes, then slice.

OR Broiler:

• Broil on high 5–7 min per side, lightly charred.

2. Prepare the Lentils

• Heat saucepan over medium heat.

• Add 2 tsp oil/ghee.

• Bloom cumin + garlic powder for 30 seconds.

• Add cooked lentils + splash of water/broth.

• Simmer 3–5 minutes until creamy.

• Salt to taste.

3. Warm the Rice

• Reheat rice gently with a splash of water.

• Fluff and lightly salt.

4. Plating (Critical for Macros)

For each serving, plate:

• 5 oz cooked chicken

• ½ cup cooked basmati rice

• ½ cup cooked lentils

Optional garnish:

• Lemon wedge

• Fresh cilantro

 Texture & Flavor

• Chicken: tangy, spiced, lightly charred

• Lentils: creamy, savory

• Rice: aromatic, light

• Overall: restaurant-quality Indian flavor without excess calories

 Meal-Prep Notes

• Keeps 3–4 days refrigerated

• Reheat gently (microwave or stovetop)

• Add 1–2 tbsp water when reheating lentils

  What's Great About This Meal

“This meal tastes rich because of spices and yogurt—not because it’s high calorie. The portioning is what makes it effective for fat loss.”