Meals In This Prep
Masala Omelette
Chana Masala & Rice
Paneer Tikka & Raita
Yogurt & Granola
Palak Paneer & Rice
Vegetable Biryani
Paneer Tikka & Rice
Chana Masala
Palak Paneer
5-Day Meal Plan
Day 1 — Monday
Breakfast: Masala Omelette
Lunch: Chana Masala & Rice
Dinner: Paneer Tikka & Raita
Day 2 — Tuesday
Breakfast: Yogurt & Granola
Lunch: Palak Paneer & Rice
Dinner: Vegetable Biryani
Day 3 — Wednesday
Breakfast: Masala Omelette
Lunch: Paneer Tikka & Rice
Dinner: Chana Masala
Day 4 — Thursday
Breakfast: Yogurt & Granola
Lunch: Vegetable Biryani
Dinner: Palak Paneer
Day 5 — Friday
Breakfast: Masala Omelette
Lunch: Chana Masala & Rice
Dinner: Paneer Tikka & Raita
Daily Nutrition (Approx.)
Calories
1900
Protein
70g
Carbs
260g
Fat
65g
Fiber
35g
Step-by-Step Instructions
- 1
Paneer tikka: marinate cubes in yogurt, turmeric, chili. Bake 425°F 15 min.
- 2
Chana masala: sauté onion, tomato, add garam masala, chickpeas. Simmer 20 min.
- 3
Palak paneer: blanch and blend spinach, sauté paneer, combine with cream.
- 4
Biryani: layer rice with spiced vegetables, cover tightly, bake 350°F 30 min.
- 5
Raita: mix yogurt with cucumber, cumin, mint.
- 6
Cook rice. Portion across containers.
Storage Tips
- Curries freeze beautifully
- Rice freezes in portions
- Raita keeps 3 days
Ingredients
- 2 blocks paneer, cubed
- 3 cans chickpeas
- 1 lb spinach
- 4 cups basmati rice
- 16 oz Greek yogurt
- 4 onions
- 6 tomatoes
- 2 tbsp garam masala
- 1 tbsp turmeric
- 1 tbsp cumin seeds
- 1 cup heavy cream
- Ginger, garlic, cilantro, chili
Equipment Needed
Dutch oven
Sheet pan
Pot
Meal prep containers
Shopping List
- Paneer 2 blocks
- Chickpeas 3 cans
- Spinach 1 lb
- Basmati rice 4 cups
- Greek yogurt 16 oz
- Onions 4
- Tomatoes 6
- Garam masala
- Turmeric
- Cumin seeds
- Cream 1 cup
