Weekly Meal Prep Plan for Office-Goers

Balanced, Tasty & Easy – with an Indian & Global Twist!

Why This Plan Works

If you're a working professional, cooking every day can be exhausting. This plan gives you variety, nutrition, and minimal prep time. We've blended Indian staples with global light options to keep it exciting and practical!

Time Efficient

Only 2-3 hours of prep on Sunday

Nutrition Balanced

Optimal protein, carbs and nutrients

Variety of Cuisines

Mix of Indian and global flavors

Budget Friendly

Saves money vs eating out daily

5-Day Meal Plan

Monday

Banana Smoothie + Oats
Protein-rich, energy boosting
Quinoa + Stir-fry Veggies
Low-carb, high protein
Chapati + Palak Paneer
Rich in iron and calcium

Tuesday

Boiled Eggs + Toast
High protein, low effort
Rice + Sambar + Curd
South Indian comfort food
Roti + Veg Kurma
Mixed vegetable goodness

Wednesday

Upma + Chai
Light and comforting
Chickpea Salad + Buttermilk
High protein, refreshing
Lemon Rice + Pickle
Tangy and flavorful

Thursday

Bread + Avocado Spread
Healthy fats and fiber
Veg Burrito Bowl + Curd
Mexican-Indian fusion
Dal Khichdi + Ghee
Comforting and light

Friday

Poha + Sprouts
Light Maharashtrian classic
Jeera Rice + Rajma
North Indian favorite
Chapati + Bhindi Fry
Crispy and delicious
Prep Tip: Plan your groceries on Sunday, prep basic veggies, boil chickpeas, make curd at home and store neatly in airtight containers. This will save you 60-90 minutes of prep time during weekdays!

Grocery List

Produce

Vegetables (Spinach, Okra, Mixed Veg)
Fruits (Bananas, Avocado, Lemon)
Fresh Herbs (Coriander, Curry Leaves)

Pantry

Grains (Rice, Quinoa, Oats, Poha)
Legumes (Chickpeas, Rajma, Dal)
Spices (Cumin, Mustard, Turmeric)

Dairy & Proteins

Eggs & Paneer
Milk & Curd
Bread & Tortillas