Vegan Indian Meal Prep - Weekly Plant-Based Menu with Phoran Spices

Master Vegan Indian Meal Prep for the Entire Week

Spend 2-3 hours on Sunday and enjoy delicious, healthy vegan Indian meals all week long. This complete meal prep guide includes breakfast, lunch, dinner, and snacks - all plant-based and packed with authentic flavors.

Why Vegan Indian Food is Perfect for Meal Prep

• Flavors Improve: Curries and dals taste better the next day
• Budget-Friendly: Lentils and vegetables are affordable
• Protein-Rich: Dals provide 15-25g protein per serving
• Freezer-Friendly: Most dishes freeze beautifully
• Batch-Cooking Friendly: One pot makes 4-6 servings

Essential Spices for Meal Prep Success

Stock your pantry with these must-haves:

• Indian Spice Starter Kit - Everything you need in one bundle
• Premium Garam Masala - The foundation of Indian cooking
• Pure Turmeric Powder - Anti-inflammatory golden spice
• Premium Cumin Seeds - Essential for tempering
• Masala Combo Pack - Three versatile blends

Your Complete Weekly Vegan Indian Meal Prep Plan

Sunday Meal Prep Session (2-3 Hours)

Prepare these 8 components for the entire week:

1. Dal Tadka (Yellow Lentil Curry) - 6 Servings

Protein: 18g per serving | Prep Time: 30 minutes

Cook toor dal with turmeric, finish with cumin tadka. Stores 5 days in fridge, 3 months in freezer.

2. Chana Masala (Chickpea Curry) - 6 Servings

Protein: 15g per serving | Prep Time: 35 minutes

Chickpeas in tomato-onion gravy with garam masala. Perfect for lunch bowls!

3. Aloo Gobi (Potato Cauliflower) - 6 Servings

Prep Time: 25 minutes

Dry curry with turmeric and garam masala. Great as side or main dish.

4. Palak (Spinach Curry) - 6 Servings

Prep Time: 20 minutes

Creamy spinach with garam masala and coconut milk. Nutrient-dense and delicious!

5. Jeera Rice (Cumin Rice) - 8 Servings

Prep Time: 20 minutes

Basmati rice with cumin seeds. Reheats perfectly in microwave.

6. Whole Wheat Roti - 20 Pieces

Prep Time: 40 minutes

Make ahead and freeze. Reheat in pan or microwave for fresh taste.

7. Coconut Chutney - 1 Batch

Prep Time: 10 minutes

Fresh coconut with cumin tempering. Stores 4 days refrigerated.

8. Masala Roasted Chickpeas - Snack Batch

Prep Time: 25 minutes

Crunchy chickpeas with garam masala. Perfect protein snack!

Weekly Meal Plan Breakdown

Monday

Breakfast: Poha with turmeric (make fresh - 10 min)
Lunch: Dal Tadka + Jeera Rice + Roti
Dinner: Chana Masala + Jeera Rice
Snack: Masala Roasted Chickpeas

Tuesday

Breakfast: Upma with cumin (make fresh - 15 min)
Lunch: Aloo Gobi + Dal Tadka + Roti
Dinner: Palak Curry + Jeera Rice
Snack: Masala Roasted Chickpeas

Wednesday

Breakfast: Leftover Roti with Coconut Chutney
Lunch: Chana Masala + Aloo Gobi + Roti
Dinner: Dal Tadka + Palak + Jeera Rice
Snack: Fresh fruit with Jeeravan Chat Masala

Thursday

Breakfast: Poha (make fresh - 10 min)
Lunch: Palak Curry + Jeera Rice + Roti
Dinner: Chana Masala + Aloo Gobi
Snack: Masala Roasted Chickpeas

Friday

Breakfast: Upma (make fresh - 15 min)
Lunch: Dal Tadka + Aloo Gobi + Roti
Dinner: Chana Masala + Jeera Rice
Snack: Fresh veggies with Coconut Chutney

Weekend - Cook Fresh or Use Freezer Stash

Make fresh dosa, idli, or try new recipes. Replenish freezer for next week!

Meal Prep Containers Guide

• Glass containers (2-cup): For curries and dals - 12 containers
• Rice containers (2-cup): For grains - 8 containers
• Roti container: Stack with parchment paper
• Small jars: For chutneys and sauces
• Snack containers: For roasted chickpeas

Storage Tips for Maximum Freshness

• Cool completely: Before refrigerating to prevent condensation
• Label everything: Date and contents for easy tracking
• Freeze half: For weeks 2-3 to prevent waste
• Store spices properly: Keep garam masala and other spices in airtight containers
• Reheat properly: Add splash of water to prevent drying

Shopping List for Weekly Meal Prep

Lentils & Legumes:

• 2 cups toor dal (yellow lentils)
• 3 cups chickpeas (dried or 6 cans)
• 2 cups chickpeas for roasting

Vegetables:

• 2 large cauliflowers
• 6 medium potatoes
• 2 bunches spinach (or 2 bags frozen)
• 4 large onions
• 6 tomatoes
• Fresh ginger and garlic

Grains:

• 4 cups basmati rice
• 3 cups whole wheat flour
• 2 cups poha (flattened rice)
• 1 cup semolina (for upma)

Spices (Get the Complete Kit):

• Indian Spice Starter Kit - Has everything you need!
• Or individual: Garam Masala, Turmeric, Cumin

Time-Saving Meal Prep Hacks

• Use pressure cooker: Cuts dal cooking time by 60%
• Batch-chop vegetables: Chop all onions, tomatoes at once
• Make spice mixes: Pre-mix garam masala with other spices
• Cook rice in rice cooker: Set and forget
• Double recipes: Freeze half for future weeks

Nutrition Breakdown (Per Day)

• Calories: 1,600-1,800
• Protein: 60-70g (from lentils and chickpeas)
• Fiber: 35-40g
• Carbs: 250-280g (complex carbs from whole grains)
• Healthy Fats: 40-50g (from coconut, nuts)

Budget Breakdown

This weekly meal prep costs approximately ₹800-1,000 for one person (₹115-145 per day) - incredibly affordable for nutritious, delicious vegan meals!

Get Your Meal Prep Spice Bundle

Save time and money with our Masala Combo Pack or Festival Special Masala Gift Pack - everything you need for weekly meal prep!

Conclusion

This vegan Indian meal prep plan proves that healthy eating can be delicious, affordable, and convenient. With authentic spices from Phoran Masala and smart planning, you'll enjoy restaurant-quality meals all week long.

Ready to start meal prepping? Get our Indian Spice Starter Kit and transform your weekly routine today!