Gaurav Molri's Go-To Meal Prep: Soya Quinoa Rice Bowl for a Healthy Boost

Looking forward to fuel your gains with a balanced and protein-packed meal? Fitness freak Gaurav Molri shares his ultimate meal prep recipe: the Soya Quinoa Rice Bowl. Packed with 120g of protein and truly delicious, this meal is perfect for anyone aiming to stay shredded and full energized.

Meal Breakdown: Fuel Your Gains

1. Soya Kadhi:

This creamy, protein-rich dish is made with:

• 150g of Dry Soya Chunks: 600 kcal | 78g protein
• 120g of Curd: 72 kcal | 6g protein
• 3 tbsp Besan (30g): 111 kcal | 6.6g protein
• 1 tsp of Ghee (5g): 45 kcal | 0g protein
• Spices: Turmeric, cumin, mustard seeds, hing, salt, and coriander

The soya chunks are fully cooked, mixed with a curd and besan batter, and perfectly tempered with aromatic spices.

Macros per Box: 276 kcal | 30.2g of protein

2. Quinoa Super Salad:

This nutrient-dense salad is fully loaded with:

• 100g of Cooked Quinoa: 120 kcal | 4g protein
• 100g of Cooked Kidney Beans: 110 kcal | 8g protein
• 100g Cooked Edamame: 124 kcal | 10g protein
• 50g of Bell Peppers: 15 kcal | 0.5g protein
• 50g Carrots: 20 kcal | 0.5g protein
• 30g of Blackberries: 14 kcal | 0.3g protein
• 10g Almonds: 70 kcal | 3g protein
• 10g of Mixed Nuts: 70 kcal | 2g protein

Tossed together, this salad offers a rich crunchy and flavorful bite.

Macros per Box: 178 kcal | 9.5g of protein

3. Basmati Rice:

A clean energy source, cooked to the perfection.

• 50g of Dry Basmati Rice (125g cooked): 180 kcal | 4g protein
• Macros per Box: 60 kcal | 1.3g of protein

Total Macros per Box:

• Calories: 514 kcal
• Protein: 41g

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Total (3 Boxes): 1542 kcal | 123g protein

Gaurav emphasizes that this balanced meal keeps you full energized and much satiated while providing essential macronutrients for muscle growth and its recovery. Meal prepping like a beast ensures that you never skip a protein-packed meal.

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