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Written by Navneet Kaur, M.Sc. Nutrition & Dietetics
Diet
Too Busy to Eat Healthy? Try This 3-Step Indian Meal Prep Hack for Hectic workdays? This expert-approved routine helps you eat clean without spending hours in the kitchen.
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Meal prep saves time, reduces stress, and helps you stick to a balanced, home-cooked diet — even on your busiest days.
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Think 50% veggies, 25% grains, 25% protein. It’s simple, desi-friendly, and helps control portions naturally. Add fermented foods like curd or kanji for gut health.
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Pressure cook dal, boil chana or rajma, and prep 2 grains (brown rice + millet). Refrigerate for 3–4 days. Always keep some dry-roasted jeera, curry leaves & tadka mix handy.
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In advance, chop onions, tomatoes, carrots, spinach, and bell peppers and store them in airtight boxes. Always use a chopper to cut time in half.
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Moong dal chilla, oats upma, or Poha with veggies are quick, fibre-rich, and filling. Pair it up with a refreshing drink like lemon water for better absorption.
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Rajma, brown rice, salad, or millet roti with palak paneer, a mix of veggies wrapped with some grated paneer, are good options. Add lemon and curd for digestion support.
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Khichdi with veggies, dal with sautéed sabzi, multigrain roti with paneer bhurji, or dal rice with some salad. Light yet satisfying.
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Roasted makhana, flaxseed chutney, soaked almonds, or a small fruit box are great snacks and satisfy cravings.
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Plan, Prep, Portion. That’s the expert formula to stay on track even when life gets hectic.
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