← NUTRITIONLunch
Paneer Tikka Bowl
Marinated, charred paneer over rice and salad — a vegetarian plate that lands serious protein.
- CALORIES
- 540 kcal
- PROTEIN
- 30 g
- CARBS
- 42 g
- FAT
- 26 g
- →150 g paneer, cubed
- →80 g rice, dry weight
- →80 g Greek yogurt
- →1 tsp tikka masala or tandoori spice
- →1/2 onion and 1/2 pepper, chunked
- →1 tsp oil, lemon, salt
- 01Mix the yogurt, spice, a little oil and salt. Coat the paneer, onion and pepper, and marinate 15 minutes.
- 02Cook the rice.
- 03Sear or grill the paneer and vegetables on high heat until charred at the edges, 8–10 minutes.
- 04Serve over the rice with a squeeze of lemon.
Firm tofu swaps in to make it vegan (use a plant yogurt). Grill on skewers if you have them for proper tikka char.
Note: A recipe, not a meal plan. How much of it fits your day depends on your targets — build it into a plan or ask at your assessment.