Weekly Essential Meal Prep

Isn’t it peaceful when you wake up to a new day with absolute calmness with no crazy decisions waiting to be made? I feel that having a few important ingredients prepped for the week makes it simple to just get on with the day.

Preparing your essentials for the week will save time when you have a hectic midweek. You can just mix and match with the prepped dishes and serve a hot meal throughout the week. It doesn’t need to be elaborate when you don’t have the energy. These dishes come in handy every day of the week either for breakfast, lunch, or dinner.

I have prepped the following dishes for the week.

Main dishes – Rice, chapati

Sides – Mango Ginger Pickle and Tomato Chutney

Curry – Shallots Gravy

Stuffing – Potato Masala

Snack – Makhana Energy Bites

Fruits – Muskmelon and Banana (Freeze for smoothies)

Essentials Meal Prep
Rice, potato stuffing, makhana energy bites, yogurt, shallots gravy, banana, muskmelon, tomato chutney, chapati, and mango ginger pickle

Mango Ginger Pickle


1 cup mango ginger peeled and chopped

2 tbsp chili powder

½ cup tamarind puree

3 tbsp jaggery powder

2 tsp salt

½ cup gingelly oil

2 tsp mustard seeds

1 tsp fenugreek seeds

1 tsp asafetida


Pulse mango ginger pieces in a mixer grinder. Make it into a coarse paste.

Heat gingelly oil in a pan. Add mustard seeds, asafetida, and fenugreek seeds, and let them crackle. Slowly add the mango ginger mixture and fry for 10 minutes. Add salt, and chili powder and simmer for 5 minutes. Mix tamarind puree and jaggery powder and simmer for 15 minutes. Do not close the pan with a lid. Let it cook on medium flame. Switch off and completely cool before transferring to a glass bottle. Store on the countertop for a month and in the fridge for 3 months.

Tomato Chutney


10 tomatoes

3 tbsp chili powder

2 ½ tsp salt

1 tsp turmeric powder

1 tsp mustard, fenugreek, and cumin seeds

1 tsp mustard seeds

1 tsp black gram dal

1 tsp asafetida

½ cup oil


Make 10 tomatoes into a puree in a mixer grinder.

Dry roast mustard, fenugreek, and cumin seeds in a pan for 5 minutes and crush them into a coarse powder in a mortar and pestle.

Heat oil in a pan. Add mustard seeds, black gram dal, and asafetida. Pour the tomato puree and cook for 10 minutes. Add chili powder, turmeric powder, and salt, and simmer until the oil oozes out. Finally, add the coarse spice powder and mix. Cook for 5 minutes. Cool it completely and store it in an air-tight container. It stays good for a week on the countertop and 1 month in the fridge.

Shallots Gravy


1 onion and tomato chopped

½ cup peeled shallots

1 cup tamarind water

½ tsp turmeric powder

1 ½ tsp chili powder

1 tsp coriander powder

1 ½ tsp salt

 1 tbsp jaggery powder

1 tsp mustard seeds

¼ tsp fenugreek seeds

1 sprig of curry leaves

 1tsp asafetida

3 tbsp gingelly oil


Make onion, tomato, chili powder, turmeric powder, salt, coriander powder, and tamarind water into a paste.

Heat oil in a pan. Add mustard, fenugreek seeds, curry leaves, and asafetida. Add shallots and fry until golden brown. Pour the paste and simmer for 20 minutes or until the oil oozes out. Finally, add jaggery powder and cook for 5 minutes. Cool and store in an air-tight container. Stays good for a week in the fridge. Reheat before eating.

Potato Masala


1 cup boiled potatoes

1 green chili chopped

1 tsp cumin seeds

A sprig of curry leaves

½ tsp turmeric powder

 1 tsp salt

2 tsp oil

Recipe: Heat oil in a pan. Add cumin seeds, curry leaves, green chili, turmeric powder, and salt. Mash the boiled potatoes and mix well. Cool and store in an air-tight container. This stays good for 3 days in the fridge. You can use this stuffing for making parathas, sandwiches, pakoras, and bondas.

Makhana Energy Bites


1 cup makhanas

1 cup of mixed nuts (cashews, walnuts, almonds, melon seeds, pumpkin seeds, flax seeds, sesame seeds)

10 seedless dates

 2 tbsp peanut butter

Recipe: Dry roast makhana and keep aside. Dry roast the mixed nuts and keep them aside. Make a coarse powder of these two in a mixer grinder. Add seedless dates and pulse them into a coarse paste.

Put the coarse paste in a bowl and add peanut butter and make small balls. Store in an airtight container. Stays good for a month on the countertop. Refrigerate if needed.

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