7-Day Meal Plan¶
A decision-free week for a family of 4. The whole family eats the same protein anchor each day; everyone gets the same supporting veg, salad, dairy, and nuts/seeds. Recipes are on the Recipes page.
Week at a glance¶
| Day | Protein anchor | Cooked veg | Raw salad | Dairy / extra | From Sunday batch? |
|---|---|---|---|---|---|
| Mon | Vegetable omelette (fresh) | Sautéed greens | Kachumber | Curd | Nuts/seeds jar |
| Tue | Chana masala (batch) | Sautéed mixed veg | Cucumber-tomato | Buttermilk | ✅ chana + masala base |
| Wed | Chicken tikka (batch-marinated) | Broccoli/mushroom | Big leafy salad | Green chutney | ✅ marinated chicken |
| Thu | Moong sprouts usal (batch) | French-bean sabzi | Kachumber | Curd | ✅ sprouts |
| Fri | Grilled paneer (fresh sear) | Sautéed mixed veg | Curd veg salad | — | Masala base for raita |
| Sat | Cheela + boiled egg (fresh) | Sautéed greens | Big leafy salad | Green chutney + hummus | ✅ hummus + chutney |
| Sun | Chicken–vegetable stir-fry | (in the stir-fry) | Avocado salad | Buttermilk | — |
Every plate also gets ~25 g pre-portioned nuts + seeds, a squeeze of lemon, and 1 tsp cooking fat — keeping each plate around 450–600 kcal / 30–45 g protein per person.
What to prep on Sunday (and which day it feeds)¶
| Sunday task | Feeds | Keeps |
|---|---|---|
| Sprout moong (start Fri/Sat) | Thu | Sprouts raw: fridge 2–3 days |
| Boil a big batch of chickpeas/chana | Tue | Fridge 4–5 days / freeze |
| Cook onion-tomato masala base | Tue, Fri | Fridge 5 days / freeze |
| Marinate chicken, freeze in marinade | Wed | Freezer 1 month |
| Make hummus + green chutney | Sat (+ Wed) | Fridge 4–5 days |
| Toast nuts & seeds, portion into jar | Every day | Weeks |
| Wash/dry greens, pre-cut hardy veg | Mon–Sat | Airtight 2–3 days |
Daily effort after Sunday: ~10–15 min.
Cook-fresh vs reheat¶
| Cook fresh each day | Safe to batch & reheat |
|---|---|
| Omelette / cheela | Chana masala |
| Seared paneer | Moong sprouts usal |
| Leafy salads & kachumber | Onion-tomato masala base |
| Chicken tikka (best fresh) | Green soup |
Easy swaps¶
- No time to cook a protein? → boiled eggs (2/person) + extra salad + curd. 5 minutes.
- Vegetarian week? → replace Wed chicken with paneer tikka, Sun stir-fry with a chana-paneer bowl.
- Lighter (lower calorie)? → drop the Sat cheela, halve the nuts to ~12 g, lean on eggs/chicken.
- Keto? → see the Keto Chapter: swap chana/cheela days for paneer, eggs, chicken, or fish.