3-Day Breakfast Lunch Dinner Meal Prep Ideas

Planning to sort your week with a simple menu? Here’s a list of easy-to-cook recipes for breakfast, lunch, snack, and dinners to meal plan and enjoy during the week.

This is a 3-day meal plan with a requirement of 3 hours meal prepping time. Once you cook and assemble these recipes together, you don’t have to enter the kitchen again for this time-span. They are versatile, protein-rich, and healthy recipes that keep you satiated for long hours.

You can meal prep on a Sunday or during the mid-week to take care of the busiest days. Though they stay good for 3 days, you can extend their shelf life by freezing them for later use. However, I am sure these items will disappear within 3 days.

Shopping List

Here are the things you need to buy to plan your meals for 3 days.

Shopping List for Meal Prep

Overnight Meal Prep

Soak chickpeas and kidney beans for 8-12 hours.

Marinate Paneer with curd, turmeric, chili powder, cumin powder, pepper powder, garam masala, chat masala, and salt.

Meal Prep Day

1. Pressure cook chickpeas and beans with salt for 3 whistles.

2. Make the mint dip by blending mint leaves with lemon juice, green chili, and salt.

3. Make wheat flour dough with salt and water/ or buy pita bread (optional).

4. Chop Brussel sprouts and roast them in the oven by adding chili powder, salt, and olive oil for 30 minutes.

5. Soak chia seeds in milk for 15 minutes. Mix well and store in the fridge. Add muesli when you eat.

6. Chop onion, tomato, carrot, beans for rice and chickpea masala. Make onion raita.

7. Soak basmati rice in water for 15 minutes.

8. Mix milk, vanilla custard powder, and sugar in a bowl and rest for 10 minutes.

9. Mix chickpea flour, semolina, yogurt, salt, ginger chili juice, and turmeric. Keep aside for 15 minutes.

10. Mash chickpeas with salt and pepper and keep aside.

Cooking Order:

1. Vegetable Kidney Bean Pulao

2. Dhokla

3. Chickpea masala

4. Tawa Paneer

5. Flatbread

6. French Toast

7. Puffed Rice Upma

8. Onion Raita

9. Lassi

10. (Mint dip, raita, and roasted brussels sprout – prepped)

Assembly: Place the condiments separately to keep it fresh and crisp for longer.

1. Paneer Pockets and condiments (Mint Dip, Chopped Onion, and Tomato)

2. Tawa Paneer Burger and Condiments (Mayonnaise, Ketchup, Chopped Onion Tomato and Lettuce (Optional))

3. Chickpea Salad Sandwich and Condiments (Mashed Chickpeas, Mayonnaise, Chopped Onion, Tomato and Lettuce (Optional))

Day 1 Menu Plan

Breakfast: French Toast with Banana

Lunch: Vegetable Kidney Bean Pulao, Mint Dip, Yogurt with Cucumber Slices

Snack: Sesame Bites with Almonds, Cashews, and Walnuts

Dinner: Dhokla with Mint Dip and Lassi

Day 1 Meal Plan

Recipes

Eggless French Toast

Ingredients:

½ cup milk

2 tbsp vanilla custard powder

2 tbsp sugar

4 bread slices

Recipe: Mix milk, custard powder, and sugar in a bowl. Rest for 10 minutes. Dip bread slices in the mixture and fry on a pan by adding butter generously.

Vegetable Kidney Beans Pulao

Ingredients:

1 cup basmati rice Soaked

1 cup chopped carrot, beans

1 onion and tomato chopped

1 cup kidney beans boiled

1 tbsp ginger garlic paste

1 tbsp turmeric, chili powder, garam masala and salt

1 tbsp thick yogurt

Recipe: Heat oil in a pressure cooker. Add onion, tomato, ginger-garlic paste, vegetables, kidney beans, spices, yogurt, soaked rice, and cook for 10 minutes. Add 11/2 cup water and cook for 1 whistle.

Dhokla

Ingredients:

½ cup semolina

½ cup chickpea flour

1 tbsp ginger and green chili juice

2 tbsp yogurt

1 tsp turmeric and salt

1 tsp fruit salt

1 tbsp oil

1 tsp mustard seeds, cumin seeds, curry leaves,

A pinch of sugar

2 tbsp desiccated coconut (optional)

Recipe: Mix flour, semolina, yogurt, salt, turmeric, and juice to a thick lump-free batter. Rest for 10 mins. Add the fruit salt and steam cook the batter in greased Idly plates or a cake pan. Demold and temper the dhoklas. Heat oil in a pan. Add mustard seeds, cumin seeds, curry leaves, a pinch of sugar and desiccated coconut. Pour the tempering over the steamed dhoklas and enjoy with mint dip.

Mint Dip

Ingredients:

1 cup mint leaves

Juice of half a lemon

1 tsp salt

2 green chilies

1 tsp chat masala

1 tbsp desiccated coconut (optional)

Recipe: Blend everything in a mixer and use it for a week.

Lassi

Ingredients

½ cup yogurt

¼ cup milk

4 tbsp sugar

1 tbsp salt

1 tsp rose water

1 cardamom

Recipe: Blend everything in a juicer. Strain and serve chilled.

Day 2 Meal Plan

Breakfast: Puffed Rice Upma

Lunch: Paneer Pockets

Snack: Rambutan

Dinner: Chickpea Salad Sandwich

Day 2 Meal Plan

Recipes:

Puffed Rice Upma

Ingredients:

1 cup washed and drained puffed rice

1 onion and tomato chopped

1 tsp chili powder, turmeric, and salt

1 tsp mustard seeds, cumin seeds, and curry leaves

A handful of peanuts

3 tbsp oil

2 tbsp roasted chickpea powder (optional)

Recipe: Heat oil in a pan and splutter the mustard, cumin, and peanuts. Add curry leaves, onion, tomato, and spices. Fry for 2 minutes. Add the puffed rice, salt, and roasted chickpea powder and mix well.

Tawa Paneer

Ingredients:

100g Paneer Thick slices (4 pieces)

3 tbsp yogurt

1 tsp chili powder, salt, turmeric, chat masala, cumin powder, pepper powder, garam masala

2 tbsp cooking oil

Recipe: Marinate paneer with the yogurt and spices overnight. Fry marinated paneer pieces on a grilled pan for 5 minutes.

Paneer Pockets

Ingredients:

Tawa Paneer fried 3 pieces

1 onion and tomato chopped

1 tbsp mint dip

2 flatbread sliced in half or 3 pita bread (optional)

Recipe: Place the paneer inside the flatbread pockets. Top it with dip and chopped veggies.

Chickpea Salad Sandwich

Ingredients:

1 cup boiled and mashed chickpeas with pepper and salt

1 tbsp mayonnaise

1 onion, tomato, and lettuce chopped

 3 bread slices

Recipe: Mix mayonnaise, chopped veggies, and chickpeas together in a bowl. Spread the mixture onto bread slices and enjoy.

Day 3 Meal Plan

Breakfast: Chia Seed Pudding with Muesli

Lunch: Flatbread with Roasted Brussels sprout, Chickpeas Masala, and Onion Raita

Snack: Guava (NIP)

Dinner: Tawa Paneer Burger

Day 3 Meal Plan

Recipes:

Chia Seed Pudding with Muesli

Ingredients:

1 cup of soaked chia seeds in milk

3 tbsp honey

A handful of muesli

Recipe: Mix honey and muesli to a bowl of chilled chia seed with milk to make a delicious pudding.

Chickpea Masala

Ingredients:

1 cup chickpeas boiled

1 onion and tomato chopped

1 tsp salt, turmeric, chili powder, cumin, and garam masala

½ cup of water

Recipe: Heat oil in a pan. Add onion, tomato, spices, and fry for 8 minutes. Add boiled chickpeas, water, and simmer for 15 minutes until done.

Flatbread

Ingredients:

1 cup wheat flour

1/2 cup water

1 tsp salt

Recipe: Mix the dough and rest for 10 minutes. Make small balls and flatten using a rolling pin. Fry the flatbreads on a hot pan for 2 minutes. Apply 1 tsp of oil on either side and cook till golden brown.

Roasted Brussel Sprouts

Ingredients:

1 cup Brussel Sprouts sliced

1 tsp chili powder, salt, and olive oil

Recipe: Preheat oven at 2000 C for 15 minutes. Add the sprouts and sprinkle spices and oil and rub them nicely. Roast them in the oven for 25-30 minutes. You can roast them in a cast iron pan too.

Tawa Paneer Burger

Ingredients:

1 burger bun

1 onion, tomato, and lettuce chopped

1 tbsp mayonnaise and ketchup

1 piece of Tawa paneer fried

Recipe: Slice the bun into half. Apply ketchup and mayonnaise on the bun. Place the fried paneer piece and veggies on top of one half of the bun. Close and enjoy.

Tips:

I have opted for the assembly method for most dishes to keep them good for longer. Follow the same.

All the cooked recipes taste good even at cold temperatures. If you want to reheat the dishes, add it to a hot pan and sprinkle a few drops of water. Cook for 2 mins by closing it with a lid.

I am not a microwave person. If you are one, you can store these dishes in a microwave-safe container and reheat them directly.

2 Comments Add yours

  1. I like your food selections! 💗

    Like

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