Hello My Friends. I am happy to share my weekly meal prep ideas with you all. First of all let me clear few things. I know that i would be getting mails and comments from many saying that meal prep is not healthy and you will be losing all the nutrients in the food when it is cooked and stored in advance.
I agree that meal prep is not the healthier choice for people who prefer their meals to be cooked fresh at that moment. But at the same time meal prep is a boon for all those women's who struggle with work-life balance. They don't have enough time on their hands to cook fresh meals for breakfast, lunch and dinner.
If you can find a little time on your weekends. Use it wisely to prepare your meals in advance for the entire week. It would save you tons of time throughout the week.
Meal prep is way better than buying takeouts from restaurants
I am planning to share my weekly meal prep ideas with you all every week. On our first week, lets see how we can prepare 6 days of breakfast for the week.
Monday: Grilled Vegetable Sandwich
Meal Prep for Sandwich:
- Green Chutney
- Slice and chop vegetables in advance
- Whole Wheat Bread - Sliced and stored in a bread box in fridge
I like to chop up carrots, cabbage, capsicum thinly and store in a air tight container. You can slice some onions thinly and store in a air tight container.
How to Make Sandwich:
Take your bread slices, spread with green chutney on both sides. Top with sliced vegetables, sprinkle top with chaat masala, salt and pepper. Top with cheese. Cover with another bread slice. Grill in a sandwich maker or tawa.
Tuesday: Overnight Oatmeal
Here are few recipes of overnight oats. You can make this ahead of time and store in fridge for 3 to 4 days.
Wednesday : Onion Kara Chutney
You can store this in air tight container in fridge for 4 to 5 days. Serve chutney with dosa, idli or upma.
Here is the video for this breakfast meal prep
Thursday : Rava Upma Mix
How to Use: 1 Cup Rava Upma Mix + 2 Cups Hot Boiling Water
📖 Recipe Card
Ingredients
- Sooji - 3 cups
- Oil - 3 tblsp
- Ghee - 3 tblsp
- Raw cashews - 10
- Chana Dal - 3 tblsp
- Urad Dal - 3 tblsp
- Mustard seeds - 1 tsp
- Cumin Seeds - 1 tsp
- Dry Red Chillies - 3 chopped into pieces
- Curry leaves a handful
- Asafoetida / Hing / Kaya Podi - 1 tsp
- Ginger - 2 tblsp chopped finely
- Green Chillies - 5 chopped finely
- Turmeric powder - 2 tsp
- Salt to taste
Instructions
- Heat ghee and oil in a pan. Add in chana dal, cashew and fry till golden.
- Add in urad dal and cook till golden.
- Add in mustard, dry red chillies, cumin seeds and mix well.
- Add in curry leaves and asafoetida.
- Add in ginger, chillies and fry for 1 to 2 mins on low heat.
- Add in turmeric powder and mix well.
- Add in sooji and saute for 4 to 5 mins.
- Add in salt and mix well.
- Cool this completely and store in a air tight container.
Notes
2)Store in a container at room temp for 3 days.
3)Store in fridge for a week.
Friday: Rice Rava Upma or Kozhukattai Mix
How to Use: 1 Cup Rice Rava Upma Mix + 2 Cups Hot Boiling Water
How to make Upma: Take water in a kadai, bring it to a boil. Add in mix and stir till thickened. Cover and simmer for 10 mins. Use a spoon to fluff it up. Upma is done.
How to make kozhukattai : make upma and shape it into balls. Steam in steamer for 8 to 10 mins.
📖 Recipe Card
Ingredients
- Raw Rice / Pacharisi - 3 cups
- Oil - 2 tblsp
- Mustard Seeds / kaduku - 1 tsp
- Urad dal - 3 tblsp
- Chana Dal - 3 tblsp
- Asafoetida / Hing - 1 tsp
- Curry leaves a handful
- Dry Red Chillies - 6 to 8
- Salt to taste
Instructions
- Wash and dry rice completely. Now take it in a blender and powder till rava like texture.
- Heat oil in a kadai. Add in seasoning ingredients and cook till golden and toasted.
- Add in rice rava and stir fry for 2 mins.
- Add in salt and mix well.
- Cool and store in a container for 3 to 4 days at room temp. Store in fridge for over a week.
Notes
2)Store in fridge for over a week.
Saturday : Urad Dal Rice Dosa Mix
Urad dal dosa mix can be stored in room temp for over a month.
- Urad dal with skins - ¾ cup
- Raw Rice - 1 cup
- Fenugreek Seeds - 1 tsp
- Powder all three ingredients till fine in mill.
- When making dosa. Take dosa mix and water and make a liquidy batter.
- Add salt to taste.
- You can add onions, chillies, ginger, curry leaves.
- Make dosa by pouring the batter from a height. Drizzle oil and cook till golden.
- Flip over and cook.
- Serve.
If you have any questions not covered in this post and if you need help, leave me a comment or mail me @[email protected] and I’ll help as soon as I can.
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