Indian Dinner Option: Creamy Tandoori Chicken with Lentils & Basmati

A yogurt-marinated, spice-rubbed chicken (tandoori-style) served with: - A small portion of basmati rice (controlled carbs) - Masoor dal (red lentils) for fiber and steady energy - Finished with a measured amount of fat (olive oil or ghee)

Macro & Calorie Breakdown (Dinner Only)

Dinner Target: ~600–650 kcal

Component	Calories	Protein	Fat	Carbs
5 oz chicken thigh (tandoori)	~300	35 g	18 g	0 g
½ cup cooked basmati rice	~120	3 g	0 g	25 g
½ cup masoor dal	~110	9 g	2 g	18 g
Yogurt marinade + ghee/oil	~100	4 g	10 g	4 g

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 (Clinically)

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

Culturally Familiar & Sustainable

Patients stick to plans that:

Taste good
Feel familiar
Don’t feel “diet food”

This checks all three boxes.

How I’d Explain This to a Patient

“This meal gives you restaurant-level flavor, but the portions and balance are designed so your body stays in fat-burning mode while you still feel full.”

Easy Variations (Same Macro Logic)

Butter chicken (light) – yogurt + tomato base, no cream
Chicken tikka bowl – skip lentils, add roasted vegetables
Palak chicken – spinach-based, very low carb