Main meals
28 main recipes. Organized into “heavier” (typical lunch — 600–900 kcal G, 450–600 kcal H) and “lighter” (typical dinner — 500–700 kcal G, 400–500 kcal H) categories. Each recipe’s metadata block indicates which slot it fits best. (Retired recipes live in recipes/retired/ and are not counted here — see ratings.)
The distinction exists because G’s training periodization typically shifts heavier meals toward the middle of the day and lighter ones toward evening. Any main can slot into any meal — the labels are guidance, not rules.
Heavier mains (typical lunch; can work as dinner)
| Recipe | Cuisine | Time | Batch | G / H kcal |
|---|---|---|---|---|
| Chicken curry (Bangalore-style) | Indian (Bangalore) | 35 min | yes | 690 / 490 |
| Dhal with rice | Indian | 40 min | yes | 720 / 510 |
| Palak paneer with rotis | Indian | 35 min | partial | 680 / 480 |
| Rajma (kidney bean curry) with rice | Indian (North) | 35 min | yes | 680 / 470 |
| Chana masala (chickpea curry) with rice | Indian (North) | 35 min | yes | 700 / 490 |
| Air-fryer tandoori chicken with jeera rice & mint yogurt | Indian (air fryer) | 20 min + marinate | partial | 640 / 460 |
| Egg curry (South Indian / Bangalore-style) with rice | Indian (South) | 30 min | partial | 630 / 450 |
| Spaghetti bolognese | Italian | 40–90 min | yes (sauce) | 760 / 540 |
| Tomates farcies with rice | French | 50 min | yes (better day 2) | 690 / 490 |
| Salmon teriyaki bowls | Japanese-ish | 25 min | no | 720 / 510 |
| Chicken & quinoa power bowl | Mediterranean | 30 min | yes | 680 / 480 |
| Beef & black bean burrito bowls | Mexican-ish | 30 min | yes (components) | 760 / 540 |
| Tofu pad see ew | Thai | 25 min | no | 680 / 480 |
| Mediterranean baked cod with potatoes | Mediterranean | 40 min | no | 620 / 440 (leaner) |
| Chickpea & feta salad (no-cook) | Mediterranean | 5 min (no-cook) | no | 640 / 470 |
Lighter mains (typical dinner; can work as lunch if you prefer smaller midday meals)
| Recipe | Cuisine | Time | Batch | G / H kcal |
|---|---|---|---|---|
| Lentil & vegetable soup with feta toast | Mediterranean | 35 min | yes | 580 / 410 |
| Roast chicken thigh salad with warm grains | Mediterranean | 22–35 min | no (batch variant) | 640 / 470 |
| Miso glazed salmon with broccoli | Japanese-ish | 25 min | no | 540 / 420 |
| Tom kha gai (Thai coconut chicken soup) | Thai | 30 min | yes | 480 / 380 |
| Niçoise-style salad with seared tuna | French | 25 min | no (eggs can batch) | 580 / 440 |
| Vietnamese rice paper rolls with peanut sauce | Vietnamese | 30 min | no | 480 / 350 (light!) |
| Stuffed bell peppers with turkey & quinoa | Mediterranean | 45 min | yes | 580 / 410 |
| Shrimp & vegetable stir-fry | Chinese-ish | 20 min | no | 420 / 320 (light!) |
| Halloumi & grain salad | Mediterranean | 20 min | partial (grain) | 620 / 460 |
| Roasted vegetable & chickpea bowl with tahini | Middle Eastern | 40 min | yes | 580 / 460 |
| Batch-assembly big salad | Assembly only | 10 min | uses batch | 620 / 440 |
| Roasted butternut & tomato soup | European | 50 min (40 hands-off) | yes | 770 / 470 (with bread) |
| Instant Pot chicken soup with tomato | Instant Pot | 45 min (~20 active) | yes | 250 / 210 (light!, no starch) |
Picking a main — common decisions
For a Sunday batch cook, pick 1 from:
- Chicken curry (Bangalore-style) · Dhal with rice · Rajma (kidney bean curry) with rice · Chana masala (chickpea curry) with rice · Spaghetti bolognese · Lentil & vegetable soup with feta toast · Tom kha gai (Thai coconut chicken soup) · Stuffed bell peppers with turkey & quinoa · Roasted vegetable & chickpea bowl with tahini · Roasted butternut & tomato soup
For a Wednesday mid-week mini-batch, pick 1 more secondary batch:
- Dhal with rice · Tomates farcies with rice · Stuffed bell peppers with turkey & quinoa · Roasted vegetable & chickpea bowl with tahini · Roasted butternut & tomato soup
For a fresh weeknight dinner (≤30 min active):
- Miso glazed salmon with broccoli · Salmon teriyaki bowls · Shrimp & vegetable stir-fry · Roast chicken thigh salad with warm grains · Vietnamese rice paper rolls with peanut sauce · Chicken & quinoa power bowl · Tofu pad see ew · Air-fryer tandoori chicken with jeera rice & mint yogurt · Egg curry (South Indian / Bangalore-style) with rice
Fast Mediterranean warm-salad (grain batches):
No-cook / assembly-only nights:
- Batch-assembly big salad · Chickpea & feta salad (no-cook) · Niçoise-style salad with seared tuna (eggs need boiling, rest is assembly)
Leaner options (when banking calories for next-day snack/pre-workout):