Easy & Nutritious Lunch Recipes: One Prep, Four Delicious Meals
Making healthy, home-cooked meals every day can feel overwhelming, but what if you could prep once and enjoy four different nutritious meals over four days? By simply sautéing a mix of vegetables, you can create multiple lunch options by pairing them with boiled dalia, quinoa, suji, or poha on different days. This method simplifies cooking and ensures variety, so you never have to wonder, “What should I eat for lunch today or tomorrow?”
Step 1: Sauté a Nutritious Vegetable Mix
Ingredients:
- Oil | 1 tbsp (olive oil or any preferred oil)
- Garlic | 1 tsp (chopped)
- Onion | 1 small (chopped)
- Carrot | 1 medium (chopped)
- Capsicum (Bell Pepper) | 1 small (chopped)
- Tomato | 1 small (chopped)
- Green Beans | ¼ cup (chopped)
- Spinach or Methi (Fenugreek Leaves) | ½ cup (chopped)
- Salt & Pepper | To taste
- Turmeric Powder | ¼ tsp
- Cumin Seeds | ½ tsp
- Garam Masala | ½ tsp (optional)
Instructions:
- Heat oil in a pan and add cumin seeds. Let them splutter.
- Add chopped garlic and sauté until fragrant.
- Add onions and cook until they turn translucent.
- Stir in carrots, capsicum, and green beans. Sauté for 4-5 minutes.
- Add tomatoes, spinach, and fenugreek leaves. Stir well.
- Season with salt, pepper, turmeric, and garam masala.
- Cook for another 2-3 minutes until everything is well combined and slightly softened.
- Your sautéed vegetable mix is ready to be used in multiple dishes over the next few days!
Step 2: Use the Sautéed Vegetables to Create Four Different Lunches
Day 1: Vegetable Dalia (Broken Wheat Porridge)
- Take 1 cup of boiled dalia.
- Mix it with a portion of the sautéed vegetables.
- Add a squeeze of lemon juice for freshness.
- Serve warm for a fiber-rich, hearty meal.
Day 2: Quinoa Stir-Fry
- Take 1 cup of cooked quinoa.
- Toss it with the vegetable mix.
- Add roasted nuts or seeds for extra crunch.
- A high-protein, balanced meal is ready!
Day 3: Masala Suji (Semolina Upma)
- Heat 1 cup of water and bring it to a boil.
- Add ½ cup roasted suji and stir continuously.
- Mix in the prepared vegetable sauté.
- Let it cook until fluffy and well combined.
- Garnish with fresh coriander leaves and serve.
Day 4: Masala Poha (Flattened Rice Stir-Fry)
- Rinse 1 cup of poha under water and drain.
- Add it to the sautéed vegetable mix.
- Stir well and cook for 2-3 minutes.
- Add a handful of peanuts for extra crunch.
- Serve with lemon juice and chopped coriander.
Why This Meal Prep Strategy Works
- Saves Time: Prepping once allows you to enjoy varied meals without extra effort.
- Nutrient-Rich: Each dish is packed with fiber, protein, and essential vitamins.
- Budget-Friendly: Uses simple, affordable ingredients for wholesome meals.
- Customizable: Swap vegetables based on availability and preferences.
By following this method, you are sorted for four days with minimal effort. Try it out and enjoy easy, nutritious meals every day! 😊🍽️