u/Fitprachi

So I'm back with the recipe for the malai kulfi that I posted last week since most of you asked for it :)

Here are two quick ways to make it at home:

Version 1: With protein powder (warning: includes brand reccos, you can skip this if you want to do it without protein powder)

Ingredients: 1 cup chilled soy/oat milk, 2 tbsp pistachio butter, 2-3 crushed cardamom pods, pinch of saffron, and 1 scoop of supr malai kulfi plant protein (or superyous kesar badam yeast protein or anything that has similar taste profiles).

How to make: Whiz everything in a blender for 30 seconds until super smooth. Pour into kulfi molds or small kulhad cups, mix it with crushed pistachios, and freeze for 4–6 hours.

Version 2: Without any protein powders

Ingredients: 1/2 cup full-fat coconut milk (or coconut cream), 100g soft silken tofu, 2.5 tbsp pistachio butter, 2 tbsp maple syrup or date paste, 2 crushed cardamom pods, and a pinch of saffron.

How to make: Blend everything until completely velvety. (The silken tofu has zero flavor once blended, and also gives it that dense "khoya" texture). Add chopped nuts of your choice mix them and pour into molds and freeze until set.

(P.s: thank you so much for everyone who had interacted with my last two posts 🫶)

Firstly thank you so much for all the compliments and interactions on my last post, it was totally unexpected and I still can't believe the numbers that I see 😭 and as promised I'll also make a post on tempeh once I have perfected the recipe.

But the other promises i made was to show you guys how i hit ~100g of protein intake everyday so here is my exact meal rotation setup and macro breakdowns:

WARNING: includes the names of the brands that I use in my day to day life and a long read ahead.

1. Breakfast Options (~25g – 32g Protein)

Option 1: Choco Fudge Pro-Oats (~32g Protein)

Making: 50g rolled oats cooked in water + 1 scoop Chocolate Fudge protein (added off-heat) + 1 tbsp peanut butter + 1 tbsp flax seeds.

Option 2: Masala Tofu Scramble + Whole Wheat Toast (~28g Protein)

Making: 150g firm tofu crumbled and sautéed with onions, tomatoes, turmeric, and green chilies + 2 slices of whole wheat toast.

Option 3: Stuffed Moong Dal Chilla (~26g Protein)

Making: 2 soaked yellow moong dal chillas stuffed with 70g crumbled seasoned tofu and green chutney.

Option 4: besan-soya protein pancakes (~27g Protein)

Making: Batter made of 40g besan + 20g soya flour/granules + chopped veggies and masalas, pan-fried into 2 savory pancakes.

Option 5: PB Banana Protein Smoothie (~30g Protein)

Making: 1 scoop protein + 250ml soy milk + 1 banana + 1.5 tbsp peanut butter + 1 tbsp chia seeds blended smooth.

2. Lunch Options (~26g – 30g Protein)

Option 1: Soya Chunk Masala Meal (~30g Protein)

Making: 45g (dry weight) soya chunks cooked in an onion-tomato gravy + 2 whole wheat rotis + a bowl of home-cooked dal.

Option 2: Rajma / Kala Chana Bowl + Seared Tofu (~28g Protein)

Making: 1 cup cooked Rajma or Kala Chana + 100g pan-seared cubed tofu tossed in chaat masala + a small portion of rice.

Option 3: Tandoori Soya Chaap Curry (~28g Protein)

Making: 120g soya chaap simmered in gravy + 2 phulkas + cucumber salad.

Option 4: High-Protein Dal Makhani & Rice (~27g Protein)

Making: Black urad dal and rajma slow-cooked with 20g soya granules thrown in for extra texture.

Option 5: Spiced Tempeh / Tofu Biryani (~30g Protein)

Making: 120g marinated tempeh or firm tofu cubes layered with aromatic basmati rice, mint, and a side of soy dahi raita.

3. Dinner Options (~22g – 26g Protein), this is my playground 🔪 and here is where I get time to experiment a lot:

Option 1: Creamy Tofu & Soya Bolognese Pasta (~27g Protein)

Making: ​70g durum wheat pasta tossed with 30g boiled soya granules and a blended sauce made of 80g silken/firm tofu, roasted tomatoes, garlic, Italian herbs, and chili flakes.

​Option 2: Grilled Pesto Tofu & Veggie Club Sandwich (~26g Protein)

Making: ​3 slices of toasted whole wheat sourdough stuffed with 120g pan-seared tofu slabs, basil pesto, lettuce, tomato, and a thin spread of hummus.

​Option 3: Loaded High-Protein Garlic Bread / Open Toast (~24g Protein)

Making: ​2 large slices of garlic-rubbed toasted bread topped with 120g crumbled tofu tossed with oregano, chili flakes, nutritional yeast/vegan mayo, and cherry tomatoes.

​Option 4: Mexican Soya Granule Tacos / Burrito Wrap (~28g Protein)

Making: ​40g soya granules rehydrated and cooked with taco seasoning, black beans, salsa, and shredded lettuce stuffed inside 2 whole-wheat tortillas or flatbreads.

​Option 5: Chili Garlic Tofu & Veggie Stir-Fry Noodles (~25g Protein)

Making: ​Whole wheat/buckwheat noodles tossed with 120g cubed firm tofu, bell peppers, spring onions, garlic, soy sauce, and a dash of sriracha.

4. Snacks & The Savory:

Beyond the main meals, I keep my snacks interesting by using two different protein flavors and one unflavored protein depending on what I’m craving:

daily driver (Chocolate Fudge), flavor rotation (Malai Kulfi) both from supr plant protein, truebasics unflavoured plant protein for making my dosas, chalkis, rotis and what not 😛.

Attaching a few pictures of the dishes I made recently.

I’ve been living as a vegan for the last 3 years now. When I first made the switch, everyone around me kept saying I’d struggle to get enough protein or that I’d end up broke buying fancy imported products. Turns out, once you figure out your basic everyday swaps, it’s pretty straightforward.

1. Roti on steroids: I just blend tofu into a soft paste and mix it in my atta and make rotis off of it and it's truly a game changer.

2. Milk replacements: I mostly stick to Sofit or So Good soy milk since my teas are non negotiable. they’re cheap, available at almost every local kirana or quick-commerce app.

Quick tip: make the tea decoction and mix it with the milk instead of boiling it all together

3. High-protein street food swaps: North Indian street food is actually a goldmine if you know what to order. Tandoori Soya Chaap is my absolute go-to when eating out, Street-style Kala Chana or boiled sprouts chaat with lemon and masalas are to die for 🤤

4. Ice cream cravings: Instead of dropping ₹400 on imported dairy-free tubs, I just blend frozen bananas with cocoa powder and coconut milk and freeze it over night for a banger dessert

5. To comfortably hit 100g+ protein alongside my food, I use supr plant protein. It costs around ₹3k a tub which feels like a steep purchase initially, but because it already has fiber (psyllium husk), digestive enzymes, inositol and shatavari in it, I stopped needing to buy separate fiber or other supplements altogether. I've also tried other brands like wellbeing nutrition and funclab and they are equally good too.

(P.s: 1st image is from the time i tried making temphe a couple of days ago)

What are your daily swaps to dairy and meat options that make your life easier, drop 'em below 🙏