Mrs. Komal Ki Kitchen

 Here’s a detailed 7-day meal prep plan with easy recipes to help you eat healthy and lose weight! 🥗🍏✨

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🥗 7-Day Meal Prep Plan for Weight Loss (1200-1500 kcal/day)

Each day includes balanced meals with protein, fiber, and healthy fats to keep you full and energized.

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🛒 Grocery List (For the Whole Week)

🔹 Grains & Legumes: Oats, quinoa, brown rice, whole wheat roti, chickpeas, moong dal, lentils
🔹 Protein: Paneer, tofu, eggs, Greek yogurt
🔹 Vegetables: Spinach, bell peppers, cucumber, tomato, carrots, broccoli, zucchini
🔹 Fruits: Banana, apples, berries, lemon
🔹 Healthy Fats: Almonds, walnuts, peanut butter, olive oil
🔹 Spices & Extras: Chia seeds, turmeric, cinnamon, black pepper, green tea

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🍱 Meal Plan & Recipes

🥇 Day 1

✔ Breakfast: Overnight oats with chia seeds & berries
✔ Lunch: Quinoa & chickpea salad with olive oil dressing
✔ Snack: Handful of almonds & green tea
✔ Dinner: Stir-fried tofu with veggies

🔹 Meal Prep Tip: Store oats in jars & quinoa salad in airtight containers for 3-4 days.

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🥈 Day 2

✔ Breakfast: Scrambled eggs with whole wheat toast
✔ Lunch: Moong dal & 1 small roti with salad
✔ Snack: Roasted makhana & herbal tea
✔ Dinner: Cucumber & tomato salad with hummus

🔹 Meal Prep Tip: Cook moong dal & store in portions for the week.

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🥉 Day 3

✔ Breakfast: Banana smoothie with peanut butter
✔ Lunch: Grilled paneer with quinoa & veggies
✔ Snack: Cucumber slices with Greek yogurt dip
✔ Dinner: Lentil soup with whole wheat crackers

🔹 Meal Prep Tip: Make extra lentil soup & store for later.

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🏅 Day 4

✔ Breakfast: Oats pancake with honey & nuts
✔ Lunch: Brown rice with dal & sautéed veggies
✔ Snack: 1 apple with peanut butter
✔ Dinner: Grilled mushrooms & bell peppers

🔹 Meal Prep Tip: Store extra sautéed veggies for another meal.

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🎖️ Day 5

✔ Breakfast: Chia pudding with almond milk & honey
✔ Lunch: Chickpea stir-fry with whole wheat bread
✔ Snack: Dark chocolate (small piece) & green tea
✔ Dinner: Vegetable soup with lentils

🔹 Meal Prep Tip: Make a batch of chia pudding & store for 3-4 days.

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🥗 Day 6

✔ Breakfast: Green smoothie (spinach, banana, almond milk)
✔ Lunch: Paneer bhurji with a small roti
✔ Snack: Handful of walnuts & herbal tea
✔ Dinner: Moong dal chilla with yogurt

🔹 Meal Prep Tip: Cook paneer bhurji & store in portions.

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🌟 Day 7

✔ Breakfast: Oats upma with veggies
✔ Lunch: Dal khichdi with salad
✔ Snack: Roasted fox nuts (makhana)
✔ Dinner: Spinach soup with a multigrain toast

🔹 Meal Prep Tip: Make khichdi in advance & store in portions.

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🍹 Detox Drinks (To Boost Weight Loss)

Drink these daily to improve digestion & metabolism:

1️⃣ Lemon Honey Water (Morning)
2️⃣ Green Tea with Ginger (Afternoon)
3️⃣ Cucumber Mint Detox Water (All day)
4️⃣ Turmeric & Cinnamon Tea (Night)

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🌿 Weight-Loss Tips

✔ Eat high-protein, fiber-rich meals to stay full longer.
✔ Drink plenty of water (at least 2-3 liters).
✔ Avoid processed foods & sugary drinks.
✔ Get 30 minutes of daily exercise.

Would you like meal prep storage tips or more healthy snack ideas next? 😊