Category: Week 1 Meal Prep

Week 1 Reflections

One week down, and I’m genuinely surprised by how good I feel about this whole thing. Having my meals planned and ready made everything else feel easier – I suddenly had more headspace for work, my workouts and just living my life.

Weight Check-In

I’ve been weighing myself every morning right after I wake up and use the bathroom, before eating or drinking anything. That’s when you get the most accurate reading.

I stepped on the scale yesterday morning and I’m down about 3 pounds from last week. But honestly, the number on the scale isn’t even the best part. I could see the weight dropping a little bit each day, which kept me motivated to stick with my plan.

How I Actually Feel

This is what surprised me most – I feel healthier. Not just physically, but mentally too. I have more energy throughout the day, and I feel lighter in a way that goes beyond just the weight loss. The bloating I was dealing with felt better.

There’s something about knowing exactly what I’m going to eat each day that takes so much mental stress away. I’m not constantly thinking about food or worrying about whether I’m making good choices.

What Worked (And What I’m Keeping)

Everyone needs to find at least one meal that feels like a comfort food but still fits their goals. For me, that comfort spot is my masoor dal with toasted bread (I add just a tiny bit of ghee for more flavor on the bread) and a boiled egg on the side.

The egg muffins were honestly a risk I wasn’t sure about – I’ve always felt eggs do not taste good when reheated. But I’m so glad I tried them! They saved me so much time, and I love that I’m getting vegetables right in my breakfast without even thinking about it. They really do taste like masala omelettes, just more convenient.

I also discovered I really love the simple things – crunchy celery and carrots as snacks, Greek yoghurt with berries and my hot oatmeal with walnuts and berries has become something I look forward to in the morning.

These are going to be my “anchor” recipes – the ones I’ll probably include every week because they make me feel satisfied and happy.

Looking Ahead to Week 2

I’m feeling positive and committed to keep this going. I spent some time this week researching new recipes for Week 2 because I want to add more variety while keeping my favorite dishes from this week.

I’m planning to do my grocery shopping today and start cooking tomorrow. I learned a lot about what to freeze and when, so I think I can do even better with keeping things fresh throughout the week.

My Biggest Lesson

My biggest lesson? Taking time to plan and cook for myself is about respecting my body’s needs. I used to feel mentally drained after work and would then focus on cooking for my family first – making sure they were all taken care of. By the time it was my turn, I’d just throw together something simple without thinking about calories or protein.

Even though I was eating less, I wasn’t getting enough protein – the same mistake I made in my previous weight loss attempts. But when I started putting that same planning and care into my own meals, everything shifted. Now I can cook for everyone else with an understanding of better nutrition and not having to think about what I need to make for myself saving me mental stress and helping me focus on other important things.

If You’re Thinking About Starting

Find that one meal that feels like a hug – something that satisfies you and makes you feel good about eating it. Build your plan around including things you actually enjoy, not just things you think you “should” eat.

For some people, it might be a perfectly seasoned soup. For others, maybe it’s a protein smoothie that tastes like dessert. Whatever it is, make sure it’s in your regular rotation. You might discover something unexpected that becomes your favorite, like I did with these egg muffins!

I’m excited to share Week 2 with you all. The recipes, the prep, and hopefully with more good results.

What’s your comfort food that you’d want to include in a healthy meal plan? I’d love to hear what makes you feel satisfied and happy when you eat it.

Week 1 Meal Recipes

Week 1 Meal Recipes

Here are all the recipes I used for my first week of meal prep, with exact measurements and protein content. These gave me everything I needed to eat well throughout the week while hitting my protein goal of about 90-100g per day and staying within my daily calorie target of about 1400-1500 calories.

My daily breakdown goal was roughly:
– Breakfast: 300-350 calories, 20-25g protein
– Lunch: 400-450 calories, 25-30g protein
– Dinner: 350-400 calories, 20-25g protein
– Snacks: 300-350 calories, 20-25g protein

This gave me the structure I needed while still having flexibility to mix and match recipes based on what I was craving each day.

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Breakfast Recipes

Masala Egg Muffins (Makes 12 muffins, 6 servings)

I was very skeptical when I tried this recipe for the first time, as I never liked eggs any other way – either hot omelette or boiled eggs. But these tasted like masala omelettes when reheated and they freeze very well too. I used a silicone muffin tin which made it easier to cleanly pull out the egg muffins.

Ingredients

  • 8 whole eggs + 4 egg whites
  • 1 cup fresh spinach, finely chopped
  • 1 red bell pepper, finely diced
  • 1/2 medium onion, finely diced
  • 4-6 green chilies, finely chopped (I like it spicy. Please reduce to 1-2 based on your spice levels)
  • 1 tsp turmeric powder
  • 1 tsp cumin powder
  • 1/2 tsp coriander powder
  • 1/2-1 tsp black pepper
  • Salt to taste
  • Cooking spray for muffin tin

Instructions

  1. Preheat oven to 350°F (175°C)
  2. Spray silicone muffin tin with cooking spray
  3. In a large bowl, whisk together eggs and egg whites
  4. Add all chopped vegetables and spices, mix well
  5. Divide mixture evenly among 12 muffin cups
  6. Bake for 20-25 minutes until eggs are set and lightly golden
  7. Cool completely before storing

Storage: Refrigerate 6 muffins for Days 1-2, freeze remaining 6 muffins

Protein per serving (2 muffins): 14 grams

Oatmeal Base Mix (5 servings)

Perfect for quick hot breakfasts throughout the week.

To serve: Add 3/4 cup unsweetened original almond milk, microwave 1.5-2 minutes, stir and enjoy.

Protein per serving: 6 grams

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Lunch Recipes

Dal Tadka (4 servings)

My comfort food! This protein-packed lentil curry is soul-warming.

Ingredients

  • 1 cup yellow lentils (masoor dal), washed
  • 2 cups water
  • 1/2 tsp turmeric powder
  • Salt to taste
  • 1 medium onion, chopped into big pieces
  • 2 medium tomatoes, chopped
  • 4-6 green chilies, slit lengthwise
  • 1 tbsp finely cut ginger
  • 1 tsp cumin seeds
  • 1 tsp ghee
  • a pinch of asafoetida (optional)
  • Lemon juice
  • Fresh cilantro for garnish

Instructions

  1. Cook lentils with onions, tomatoes, ginger, green chilies, water, turmeric, salt until soft in Instant Pot (manual mode – 7 minutes – release naturally)
  2. Mash lightly and set aside
  3. Heat ghee in a pan, add cumin and let it splutter
  4. When they splutter, add asafoetida
  5. Add to cooked dal
  6. Add juice of a lemon and stir
  7. Garnish with cilantro

Note: For variety, you can substitute the onions and tomatoes with bottle gourd or zucchini, or add a mix of vegetables like carrots and green beans for extra nutrition and flavor.

Storage: Freezes beautifully

Protein per serving (3/4 cup): 18 grams

Brown Rice Base (5 servings)

The perfect foundation for any meal.

Ingredients

  • 1.5 cups brown rice
  • 3 cups water
  • 1/2 tsp salt

Instructions

  1. Rinse rice until water runs clear
  2. Combine rice, water, and salt in pot
  3. Bring to boil, then reduce heat to low
  4. Cover and simmer 45 minutes
  5. Let stand 10 minutes, then fluff with fork
  6. Cool completely before storing

Storage: Refrigerate in individual portions

Protein per serving (2/3 cup cooked): 3 grams

Mixed Vegetable Curry (4 servings)

Colorful, nutritious, and pairs perfectly with dal and rice.

Ingredients

  • 2 medium sweet potatoes, cubed
  • 1 cup green beans, cut into pieces
  • 1 large carrot, sliced
  • 1 bell pepper, chopped
  • 1 medium onion, chopped
  • 2 tomatoes, chopped
  • 1 tbsp ginger, finely chopped
  • 1 tbsp garlic, finely chopped
  • 1 tsp cumin seeds
  • 1/2 tsp turmeric powder
  • 2-3 green chilies, slit
  • 1 tsp oil
  • 1/2 tsp – chilli powder (optional)
  • Salt to taste
  • Lemon juice (optional)
  • Fresh cilantro for garnish

Instructions

  1. Heat oil in large pan or pot
  2. Add cumin seeds, let splutter
  3. Add onions, cook until translucent
  4. Add ginger, garlic and cook 1 minute
  5. Add tomatoes and all spices
  6. Add harder vegetables first (sweet potatoes, carrots)
  7. Cook 5 minutes, then add remaining vegetables
  8. Cover and cook 15-20 minutes until tender
  9. Squeeze lemon for taste
  10. Garnish with cilantro

Storage: Great for meal prep

Protein per serving (1 cup): 4 grams

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Dinner Recipes

Paneer Bhurji (3 servings)

Rich in protein and so satisfying!

Ingredients

  • 200g paneer, crumbled
  • 1 medium onion, finely chopped
  • 2 medium tomatoes, chopped
  • 1 green bell pepper, diced
  • 2 tsp ginger-garlic paste
  • 1 tsp cumin seeds
  • 1 tsp garam masala
  • 1/2 tsp turmeric powder
  • 1/2 tsp red chili powder (optional)
  • 1 tsp oil
  • Salt to taste
  • Fresh cilantro for garnish

Instructions

  1. Heat oil in a large pan over medium heat
  2. Add cumin seeds, let them splutter
  3. Add onions, cook until golden
  4. Add ginger-garlic paste, cook 1 minute
  5. Add tomatoes and all spices, cook until tomatoes break down
  6. Add bell pepper, cook 2-3 minutes
  7. Add crumbled paneer, mix gently
  8. Cook 3-4 minutes until heated through
  9. Garnish with cilantro

Storage: Freezes beautifully, portions well

Protein per serving (3/4 cup): 14 grams

Vegetable Soup Base (3 servings)

Comforting and light, perfect for dinner.

Ingredients

  • 2 large carrots, diced
  • 2 celery stalks, diced
  • 1 medium onion, diced
  • 2 medium tomatoes, diced
  • 1 cup green beans, cut into pieces
  • 4 cups low-sodium vegetable broth
  • 1 tsp dried Italian herbs
  • 1 bay leaf
  • Salt and pepper to taste

Quinoa addition (cooked separately):

  • 1/2 cup dry quinoa (makes about 1.5 cups cooked)

Instructions

  1. In a large pot, sauté onions until translucent
  2. Add carrots and celery, cook 5 minutes
  3. Add tomatoes, herbs, and bay leaf
  4. Add broth, bring to boil
  5. Reduce heat, simmer 20 minutes until vegetables are tender
  6. Season with salt and pepper
  7. Remove bay leaf before serving

To serve: Add 1/2 cup cooked quinoa to each bowl

Storage: Soup freezes well in individual portions, store quinoa separately

Protein per serving: 3g (soup only), 5.5g (with quinoa)

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Snack Recipes

Personal Note: I personally like to eat tofu as is to avoid oil plus I like the taste of raw tofu, but you can spice it up however you would like without much oil.

Protein Energy Balls (Makes 10 balls)

These actually taste better after being frozen!

Ingredients

  • 1 cup pitted Medjool dates
  • 1/2 cup mixed raw nuts (almonds and walnuts)
  • 2 tbsp vanilla protein powder
  • 1 tbsp ground flaxseed
  • 1 tbsp unsweetened cocoa powder
  • Pinch of salt

Instructions

  1. In a food processor, pulse dates until they form a paste
  2. Add nuts, pulse until roughly chopped
  3. Add protein powder, flaxseed, cocoa, and salt
  4. Process until mixture holds together when pressed
  5. Roll into 10 equal balls
  6. Refrigerate 30 minutes to firm up

Storage: Keep 3-4 balls in fridge, freeze the rest

Protein per ball: 3 grams

Greek Yogurt Portions (5 servings)

Simple but essential for hitting protein goals.

Ingredients

  • 750g container plain Greek yogurt (0% fat)
  • Toppings (add fresh): berries, cinnamon, honey, chopped nuts

Instructions

  1. Divide yogurt into 5 small containers (150g each)
  2. Add toppings just before eating to maintain texture

Storage: Keep refrigerated, use within 5-7 days

Protein per serving (150g): 15 grams

Veggie Sticks (5 servings)

Perfect for mindless snacking!

Ingredients

  • 2 large cucumbers
  • 3 bell peppers (mixed colors)
  • 5 large carrots

Instructions

  1. Wash all vegetables thoroughly
  2. Cut into uniform sticks
  3. Divide equally into 5 containers
  4. Place a damp paper towel in each container to maintain crispness

Storage: Keep refrigerated, stays fresh for 5-6 days

Protein per serving: Less than 1 gram

Super-Firm Tofu Snack Prep (3 servings)

Great plant-based protein option. I like to have mine plain without any seasonings.

Ingredients

  • 1 block (12oz) super-firm tofu
  • Seasoning options: lemon pepper, chili lime seasoning, or herb mix

Instructions

  1. Drain tofu and pat dry
  2. Cut into 3 equal portions (4oz each)
  3. Store each portion with different seasonings
  4. Eat cold or lightly pan-fry before eating

Storage: Keep refrigerated, use within 5 days

Protein per serving (4oz): 9 grams

Recipe Notes & Tips

Spice Adjustments: All spice levels can be adjusted to your preference. I love heat, so I use 6 green chilies in my dal!

Meal Prep Success: Cook components to 80% doneness — they’ll finish cooking when reheated.

Protein Tracking: Each recipe includes protein content to help you build balanced meals throughout the week.

Storage Labels: Always label containers with contents and protein amounts — you’ll thank yourself later!

Flexibility: These are building blocks — mix and match based on what you’re craving each day.

Next week, I’ll share exactly how I combined these components into daily meals and my honest review of how Week 1 actually went. Spoiler alert: I lost 4 pounds and never felt deprived!

Which recipe are you most excited to try? Let me know in the comments — I’d love to hear about your meal prep experiments!

My Week 1 Sunday Meal Prep Strategy: How 4 Hours on Sunday Changed My Entire Week

After struggling with consistency in my healthy eating journey, I finally decided to give meal prep a real try. What really pushed me toward this was my frustration with reaching for desserts and fried snacks when I wanted a treat or grabbing whatever was convenient when hunger struck unexpectedly. These habits were undoing all my good efforts with conscious eating and exercise.

Now, after just one week of proper meal prep, I can honestly say it’s been a game-changer. Once my meal planning was done for the week, I felt such relief knowing that part of my life was taken care of. Each day, I could focus on cooking for the rest of my family without constantly worrying about what I would eat or whether I was making the right choices for myself.

Why Sunday Meal Prep Works for Me

Eliminates Decision Fatigue:
No more standing in front of the fridge wondering what to eat or whether it fits my goals.

Curbs Impulse Eating:
When healthy meals are ready and waiting, it’s so much easier to resist the urge to grab processed snacks.

Saves Time During the Week:
Mornings are smoother when breakfast is already prepared, and I’m not scrambling to put together a healthy lunch.

Reduces Food Waste:
I buy exactly what I need for my planned meals and use everything I purchase.

Supports My Protein Goals:
As a 46-year-old woman doing strength training, getting adequate protein throughout the day is crucial, and meal prep ensures I hit my targets.

My Complete Week 1 Sunday Prep Timeline

The key to my Sunday success actually started on Saturday. I planned out all my Week 1 meals and finished my grocery shopping by Saturday evening, so I wouldn’t be scrambling on Sunday morning. I even journaled my Sunday prep plan the night before, writing down each step so I could check them off as I completed them. This preparation made such a difference – I felt organized and confident going into my first big meal prep day.

Here’s the 4-hour timeline I followed for my first week of meal prep. After planning everything out on Saturday and journaling my approach, I felt ready to tackle this organized schedule on Sunday morning.

Note:
I use my Instant Pot for cooking lentils and quinoa, which speeds up the process significantly. All recipes can also be made on the stovetop – I’ll include both methods in the detailed recipes next week.

9:00 AM – First Wave Prep (Getting Organized)

  1. Begin soaking 1.5 cups red lentils in water (helps with better digestion, enhanced nutrition and faster cooking time)
  2. Chop all vegetables and organize into recipe-specific piles:
    • Egg Muffins:
      1 cup spinach, 1 red bell pepper, 1/2 onion, 4-6 green chilies
    • Masoor Dal:
      1 onion, 2 tomatoes, 4 cloves garlic, 2-3 inch ginger, 6 green chilies
      I like mine spicy. You can limit to 1 green chilli for less spice.
    • Vegetable Sabzi:
      2 cups cauliflower, 1 cup green beans, 1 cup carrots, 1 onion
    • Mediterranean Quinoa Bowl:
      1 cucumber, 1 cup cherry tomatoes, 1/4 red onion, 1/4 cup parsley
    • Vegetable Soup:
      2 carrots, 2 celery stalks, 1 onion, 2 tomatoes, 1 cup green beans

10:00 AM – Second Wave Prep (Starting the Cooking)

  1. Start egg muffins
    • Beat 8 eggs + 4 egg whites
    • Mix in chopped vegetables and spices
    • Pour into silicone muffin tray, bake 20 minutes at 350°F
  2. Begin cooking quinoa:
    • Rinse 1 cup quinoa thoroughly
    • Add to Instant Pot with 1.5 cups water (or stovetop with 2 cups water)
    • Instant Pot: High pressure 1 minute, natural release
    • Stovetop: Bring to boil, reduce heat, simmer 15 minutes
  3. Start cooking lentils:
    • Drain soaked lentils
    • Add to Instant Pot with 4 cups water and chopped vegetables (or stovetop with 4 cups water)
    • Instant Pot: High pressure 8 minutes, natural release
    • Stovetop: Simmer 20-25 minutes until soft

11:00 AM – Third Wave Prep (Multiple Dishes Going)

  1. Prepare vegetable sabzi:
    • Sauté spices and onions in a pan
    • Add mixed vegetables, cook until 80% done (they’ll finish cooking when reheated)
  2. Start vegetable soup:
    • Sauté onions, carrots, and celery
    • Add remaining ingredients and herbs, simmer 20 minutes

12:00 PM – Final Wave Prep (Finishing Touches)

  1. Make protein energy balls:
    • Blend dates, nuts, protein powder, flaxseed, and cocoa
    • Roll into 10 equal balls
  2. Prepare veggie sticks:
    • Cut cucumbers, bell peppers, and carrots into sticks
    • Divide into 5 containers with damp paper towels
  3. Portion Non-Fat Plain Greek yogurt:
    • Divide into 5 small containers (150g each)
  4. Prepare oatmeal bases:
    • Mix oats with flaxseed and spices, portion into containers
    • Set up overnight oats with chia seeds and plant based milk. I use almond milk.

Storage & Organization

Container Recommendations:

  1. Glass containers are ideal for freezer storage – they don’t absorb odors and heat evenly when reheating
  2. BPA-free plastic containers work well too, especially for soups (freeze in freezer bags, then transfer to containers)
  3. Avoid regular plastic containers in the freezer as they can become brittle and may retain odors
  4. For soups: Freezer bags laid flat save space and thaw quickly

This strategy ensures nothing loses its taste or texture, and I’m eating the freshest possible meals throughout the week.

Have you tried meal prep before? What worked or didn’t work for you? I’d love to hear your experiences in the comments!