Meal prep saves sanity. On Sundays, I cook in bulk on Bengaluru whirlwind weeks, school, work, playdate. This plan provides four (two children, us) balanced meals: high protein, veggie loaded, kid friendly. 2 hours give dinners, lunches, snacks- less than 2000.
Shopping List: Staples and Stars
BigBasket shopping 1500: 1kg chicken breast, 500g paneer, 2kg mixed veggies (carrots, beans, spinach), 1kg oats, eggs (dozen), yogurt (1kg), brown rice (1kg), lentils (moong dal), fruits (apples, bananas), nuts, spices. Special seasonal: monsoon bhindi glitters.
Step 1: Protein Powerhouse
Boil 6 eggs- peel/half-salads/ snacks. Grill chicken (salt, turmeric, chili): half to wraps, rest to curries. Base paneer tikka masala: cube, marinate yogurt-ginger-garlic 30 mins, bake 20 mins at 200o C. Yields 5 servings each.
Step 2: Veggie Medley Roasts
Cubing carrots, beans, broccoli, capsicum. Add olive oil (or ghee), cumin, salt. Roast two trays 25 mins – crispy sides, soft centers. Spinach puree palak paneer Steam spinach independently. Divide into glass containers: blend-in with proteins.
Step 3: Grain and Dal Bases
Cook moong dal under pressure (20 mins, tadka with cumin-curry leaves). Brown rice or quinoa (1:2 water, 1 whistle). Oats overnight jars: yogurt, oats, banana, chia- fridge set, breakfast set.
Assembly: Mix-and-Match Magic
Lunchboxes: rice + dal + roasted vegetables + chicken/paneer. Wraps: roti + chicken shreds + cucumber raita. Snacks: half of an egg + an apple, nut trail mix (almonds, raisins). Dinners: paneer stir-fry on rice, dal soup and rotis.
Storage Smarts
Glass containers (500 set) pile fridge one on top of the other- proteins on top, grains on bottom. Label dates: use within 4 days. Curries are flattened in freezer bags in Month 2. Reheat in the microwave 2 mins; texture is restored on the stovetop.
Kid Hacks and Customizations
Small bites: chop small, light spices. The power of choice is wielded by build-your-plate. Replace chicken with soya vegan days. Nutrition: 30g of protein/meal, fiber galore quells hungries.
Time-Saving Pro Tips
One-pan wonders: sheet-pan chicken-veggie roast. Dal is cooked in a slow cooker. Grocery lists app-synced. Prep music playlist flies time.
This routine cut takeout, increased the energy. Kids request “prep night.” Flavors to be customized- Thai basil twist or South Indian sambar. Healthy eating? Prepped, not promised.
