Meal Prep Planner

 Here’s a Meal Prep Planner Template and some quick 5-minute meal ideas to make your healthy eating easier! 🥗🍏✨

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📅 Weekly Meal Prep Planner Template

Use this planner to organize your meals for the week!

Day	Breakfast	Lunch	Snack	Dinner
Monday	Overnight oats w/ berries	Quinoa & chickpea salad	Roasted makhana	Stir-fried tofu & veggies
Tuesday	Scrambled eggs & toast	Dal + 1 roti + salad	Nuts & green tea	Cucumber & hummus bites
Wednesday	Banana smoothie	Paneer quinoa bowl	Apple w/ peanut butter	Lentil soup & crackers
Thursday	Chia pudding	Brown rice & dal	Roasted chickpeas	Grilled mushrooms & veggies
Friday	Oats pancake w/ nuts	Chickpea stir-fry	Dark chocolate & walnuts	Vegetable soup
Saturday	Green smoothie	Paneer bhurji + roti	Yogurt w/ flaxseeds	Moong dal chilla
Sunday	Oats upma	Dal khichdi + salad	Roasted nuts	Spinach soup & multigrain toast

🔹 Tip: Plan meals ahead on Sunday and prep basics like dal, quinoa, chopped veggies, and roasted snacks!

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⏳ Quick 5-Minute Meal Ideas

🥣 1. Instant Chia Pudding (Breakfast or Snack)

✔ Ingredients:

• 2 tbsp chia seeds
• 1 cup almond milk
• 1 tsp honey
• ½ banana (sliced)

✔ Method:

1. Mix all ingredients in a jar & let sit for 5 minutes.
2. Enjoy chilled or topped with nuts!

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🥗 2. Quick Chickpea Salad (Lunch or Snack)

✔ Ingredients:

• ½ cup boiled chickpeas
• 1 cucumber & tomato (chopped)
• 1 tbsp olive oil & lemon juice

✔ Method:

1. Mix everything in a bowl & season with salt & pepper.
2. Eat fresh or store for later!

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🍳 3. Scrambled Paneer (Protein-Packed Dinner)

✔ Ingredients:

• ½ cup paneer (crumbled)
• 1 tsp olive oil
• ½ tsp turmeric & cumin
• Chopped onions & tomatoes

✔ Method:

1. Heat oil, add onions, tomatoes, & spices.
2. Add paneer & sauté for 2 minutes.
3. Serve with roti or eat as a salad topping!

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🥤 4. Green Detox Smoothie (Refreshing Drink)

✔ Ingredients:

• 1 cup spinach
• ½ banana
• 1 cup water or coconut water
• ½ lemon juice

✔ Method:

1. Blend everything & drink fresh!

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🍞 5. Avocado Toast (Quick & Filling Snack)

✔ Ingredients:

• 1 slice whole wheat bread
• ½ avocado (mashed)
• Black pepper & chili flakes

✔ Method:

1. Spread mashed avocado on toast & enjoy!

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💡 Pro Tip: Keep boiled chickpeas, roasted makhana, chopped veggies, and pre-made smoothies ready for instant meals!

Would you like a printable meal prep checklist or more 10-minute recipes next? 😊