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Sunday Meal-Prep — Indian Batch Week

Sunday Meal-Prep — Indian Batch Week

Meal-prepHigh-proteinIndia
🔥 2181 kcal💪 168g protein🍚 206g carbs🥑 79g fat🌾 38g fibreper day

Two cooking sessions, seven days of food: big-batch dals, chicken curry, dry sabzis and grains that only get better in the fridge.

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Day 1

🔥 2121 kcal 💪 158g 🌾 40g
Breakfast Moong Dal Cheela (Savory Pancake) + 1 scoop whey protein shake 🍽️ 3 moong dal cheela 590 kcal · P53 · C55 · F21 · 10 fib View recipe →
Lunch Dal Makhani & Quinoa + 100g grilled chicken breast 🍽️ 1.5 cups dal makhani + 1 cup cooked quinoa 734 kcal · P60 · C70 · F23 · 15 fib View recipe →
Snack Spiced Hard-Boiled Eggs (2) 🍽️ 2 spiced hard-boiled eggs 140 kcal · P12 · C2 · F10 · 0 fib View recipe →
Dinner Dal Makhani & Quinoa 🍽️ 1.5 cups dal makhani + 1 cup cooked quinoa · same dish as Lunch — cook once 🍳 657 kcal · P33 · C81 · F23 · 15 fib View recipe →

Day 2

🔥 2189 kcal 💪 158g 🌾 43g
Breakfast Moong Dal Cheela (Savory Pancake) + 1 scoop whey protein shake 🍽️ 3 moong dal cheela 590 kcal · P53 · C55 · F21 · 10 fib View recipe →
Lunch Palak Paneer with Roti + 100g grilled chicken breast 🍽️ 1.5 cups palak paneer (150g paneer) + 2 roti 734 kcal · P61 · C45 · F35 · 8 fib View recipe →
Snack Roasted Chickpeas (Masala) 🍽️ 1 cup roasted chickpeas 208 kcal · P11 · C35 · F5 · 10 fib View recipe →
Dinner Dal Makhani & Quinoa 🍽️ 1.5 cups dal makhani + 1 cup cooked quinoa 657 kcal · P33 · C81 · F23 · 15 fib View recipe →

Day 3

🔥 2189 kcal 💪 166g 🌾 43g
Breakfast Moong Dal Cheela (Savory Pancake) + 1 scoop whey protein shake 🍽️ 3 moong dal cheela 590 kcal · P53 · C55 · F21 · 10 fib View recipe →
Lunch Dal Makhani & Quinoa + 100g grilled chicken breast 🍽️ 1.5 cups dal makhani + 1 cup cooked quinoa 734 kcal · P60 · C70 · F23 · 15 fib View recipe →
Snack Plain Greek Yogurt with Berries 🍽️ 1.5 cups plain Greek yogurt + 0.5 cup mixed berries 208 kcal · P20 · C20 · F5 · 3 fib View recipe →
Dinner Dal Makhani & Quinoa 🍽️ 1.5 cups dal makhani + 1 cup cooked quinoa · same dish as Lunch — cook once 🍳 657 kcal · P33 · C81 · F23 · 15 fib View recipe →

Day 4

🔥 2177 kcal 💪 181g 🌾 32g
Breakfast Boiled Eggs (2) & Whole Wheat Toast + 1 scoop whey protein shake 🍽️ 2 boiled eggs + 2 slices whole wheat toast 420 kcal · P45 · C33 · F11 · 6 fib View recipe →
Lunch Chicken Curry & Brown Rice 🍽️ 1.5 cups chicken curry (200g chicken) + 1 cup brown rice 644 kcal · P46 · C55 · F28 · 8 fib View recipe →
Snack Plain Greek Yogurt with Berries 🍽️ 1.5 cups plain Greek yogurt + 0.5 cup mixed berries 228 kcal · P22 · C22 · F5 · 3 fib View recipe →
Dinner Dal Makhani & Quinoa + 100g grilled chicken breast 🍽️ 1.5 cups dal makhani + 1 cup cooked quinoa 885 kcal · P68 · C88 · F28 · 15 fib View recipe →

Day 5

🔥 2129 kcal 💪 172g 🌾 36g
Breakfast Boiled Eggs (2) & Whole Wheat Toast + 1 scoop whey protein shake 🍽️ 2 boiled eggs + 2 slices whole wheat toast 420 kcal · P45 · C33 · F11 · 6 fib View recipe →
Lunch Dal Makhani & Quinoa + 100g grilled chicken breast 🍽️ 1.5 cups dal makhani + 1 cup cooked quinoa 747 kcal · P61 · C71 · F23 · 15 fib View recipe →
Snack Spiced Hard-Boiled Eggs (2) 🍽️ 2 spiced hard-boiled eggs 140 kcal · P12 · C2 · F10 · 0 fib View recipe →
Dinner Dal Makhani & Quinoa + 1 cup Greek yogurt 🍽️ 1.5 cups dal makhani + 1 cup cooked quinoa · same dish as Lunch — cook once 🍳 822 kcal · P54 · C91 · F28 · 15 fib View recipe →

Day 6

🔥 2189 kcal 💪 163g 🌾 39g
Breakfast Moong Dal Cheela (Savory Pancake) + 1 scoop whey protein shake 🍽️ 3 moong dal cheela 632 kcal · P56 · C60 · F23 · 11 fib View recipe →
Lunch Chicken Curry & Brown Rice 🍽️ 1.5 cups chicken curry (200g chicken) + 1 cup brown rice 630 kcal · P45 · C54 · F27 · 8 fib View recipe →
Snack Roasted Chickpeas (Masala) 🍽️ 1 cup roasted chickpeas 223 kcal · P12 · C37 · F5 · 11 fib View recipe →
Dinner Chicken Curry & Brown Rice 🍽️ 1.5 cups chicken curry (200g chicken) + 1 cup brown rice · same curry as Lunch — cook once 🍳 704 kcal · P50 · C60 · F31 · 9 fib View recipe →
🔒 Days 5–7, every recipe & the shopping list$1 unlocks this plan and all 56 others — forever🔓 Unlock everything

General wellness guidance, not medical advice. 'Make it mine' resizes every portion to your own goal & keeps your allergies out.