When trying to fit your macros, it's always nice to get creative with your meals. But due to limited time and calorie concerns, it's easy to end up with something bland, like the classic chicken, rice, and broccoli combo. Personally, I used to just power through boring meals to fuel my body and stay on track. However, over the years, I've realized that certain ethnic toppings and condiments—in my case, South Asian condiments—can work really well with your macronutrient profile while helping you reach your fitness goals.
Here are three surprisingly low-calorie and macro-friendly South Asian condiments I use to spice up bland meals and get a taste of South Asian deliciousness:
Raita (Mixed Curd) with Vegetables:
Younger me would drown my plate of biryani in this, but now I pour it over grilled chicken and veggies. With some salt, pepper, and simple vegetables like cucumber and mint, raita is still a low-calorie, relatively high-protein sauce. According to "Nutritionix," one serving of raita has roughly 30 calories and 2g of protein:
You can top it on your proteins, add it to a salad for a creamy texture, or simply use it as a dip with crackers—you're good to go.
Above is an image of a macro-friendly meal I would make and a bowl of homemade raita I would use as a sauce for my wrap.
Here's a basic raita recipe I follow. Just dump everything together and mix!
Basic Raita Recipe Ingredients:
1 cup plain yogurt (use Greek yogurt for better macros)
1/2 cup cucumber chopped
1/4 cup onion chopped
1/4 teaspoon roasted cumin powder
1/4 teaspoon of salt
1/4 teaspoon red chili powder
One tablespoon fresh chopped cilantro for garnish
1 tablespoon lemon juice (optional)
For an even better protein-to-calorie ratio, use low-fat Greek yogurt. I go with the Target brand, "Good & Gather Plain Greek Nonfat Yogurt," which has excellent macros—100 calories for 18g of protein. It fits perfectly into my diet.
Green Chutney:
According to Nutritionix, one serving of green chutney has just about 20 calories and even contains 1g of protein. It's a great condiment to pair with your proteins, and you can even marinate your meats in it to pack in more flavor.
My mom often makes fresh chutney at home. When blending all the ingredients, I ask her to add a little low-fat paneer for a creamier texture and an extra protein boost. This creamy sauce pairs well with your carbohydrate sources, allowing you to enjoy South Asian food staples with a healthy twist.
I use "Swad's Lower Fat Paneer." Here's a picture of the low-fat paneer I use and the nutritional info, which has about 11g of protein for 100 calories:
Papad:
While papad isn't technically a condiment, I use it as a crunchy topping for salads or wraps. A household staple for snacking with chai or as a pre-dinner appetizer, this light, crispy cracker has made its way into my diet. According to Nutritionix, one piece of papad has about 29 calories and 1.3g of protein. Although the macros aren't stellar, they are still relatively low-calorie.
One serving has roughly 80 calories, but I often crush the pieces and sprinkle them into a macro-friendly salad or dip them in low-fat raita, creating a balanced and delicious dish.
So there you have it—some of my favorite go-to toppings that help me stay on track with my diet while still embracing my South Asian heritage. If you have any favorite condiments, South Asian diet hacks, or tips from your culture/ethnicity, share them below! Thanks for reading.
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