5-Day Vegetarian Indian Meal Prep Plan for Families of Two

Creating a balance between healthy eats and soul-soothing comfort food is my ultimate goal in the kitchen, and this 5-day vegetarian Indian meal prep plan does just that. It’s designed for two people, perfect for busy weeknights, and lets you enjoy homemade, flavorful meals without spending hours cooking every day.

This is the first in a series! Soon, I’ll share options for vegetarians, non-vegetarians, and even dishes inspired by Asian, Mexican, and Italian cuisines, so you can mix and match to suit your taste.

Ingredients You’ll Need

Here’s a comprehensive ingredient list for the week, covering grains, legumes, vegetables, dairy, spices, and snacks. Quantities can be adjusted slightly based on appetite.

Grains

• Rice (Basmati or long-grain) – 3–4 cups uncooked

• Whole wheat flour – ~3 cups (for paratha and wraps)

• Quinoa – 1 cup

Legumes & Beans

• Kidney beans (Rajma) – 1.5 cups dried or 2 cans

• Moong dal (green gram) – 1 cup

• Chickpea flour (Besan) – 1 cup

Vegetables

• Spinach / Palak – 2 bunches

• Potato – 2–3 medium (for aloo paratha and palak aloo)

• Beetroot – 1 medium

• Onion – 5–6 medium

• Tomato – 4–5 medium

• Bell peppers – 2

• Green chilies – 4–5

• Fresh coriander / Dhania – 1 bunch

• Optional: Carrots, peas, or other mixed veggies for quinoa biryani

Dairy

• Paneer – 400–500 g

• Yogurt – 500 g (for raita and sides)

Spices & Seasonings

• Turmeric powder

• Red chili powder

• Coriander powder

• Cumin seeds

• Garam masala

• Mustard seeds

• Salt

• Oil / Ghee

Extras & Snacks

• Lemon – 2–3

• Roasted chana or nuts – for snacking

Tip: Many of these are pantry staples and can last beyond this 5-day plan.

Meal Plan

Breakfast

1. Raita with Aloo Paratha – Comforting, hearty, and served with yogurt-based raita.

2. Besan Chilla – Savory chickpea flour pancake with onions and green chilies, protein-packed and quick to make.

Lunch

1. Rajma Rice with Salad – Classic kidney bean curry paired with fluffy rice and a fresh salad for crunch.

2. Quinoa Biryani with Beetroot, Dhania, and Veggies + Raita – A nutritious twist on biryani, colorful, fragrant, and wholesome.

Dinner

1. Paneer Tikka Wrap – Spiced paneer wrapped in whole wheat flatbread with veggies and chutney.

2. Palak Aloo Masala with Green Moong Dal Chilla – Light, nourishing, and perfect for ending the day with a healthy, flavorful meal.

Meal Prep Tips

• Batch Cooking: Cook rice, rajma, quinoa, and dal in bulk to save time.

• Pre-Chop Veggies: Onions, bell peppers, spinach, and other vegetables can be chopped ahead and stored in airtight containers.

• Spice Mixes: Pre-mix your garam masala, chilla masala, or biryani spices for quicker weekday cooking.

• Storage: Use glass containers for meals and label them with dates; most curries and cooked grains last 2–3 days refrigerated.