How to build a ₹700 prep plan for 2 meals a day across 5 days?

Question

What are good lunch options for teens with vitamin D deficiency? Learn about foods you can include to help boost their intake.

Answer 1

To build a ₹700 prep plan for 2 meals a day across 5 days, focus on budget-friendly staples like lentils, rice, seasonal vegetables, and eggs. Plan simple, versatile recipes that can be adapted for different meals to maximize your ingredients.

Detailed Explanation:

Creating a budget-friendly meal prep plan requires careful planning and prioritizing affordable ingredients. Here's a step-by-step approach to building a ₹700 plan for 2 meals a day over 5 days:

1. Calculate Your Daily Budget: ₹700 divided by 5 days equals ₹140 per day. Since you need 2 meals, that's ₹70 per meal.

2. Choose Budget-Friendly Staples:

   • Lentils (Dal): A great source of protein and fiber. 1 kg of lentils typically costs around ₹80-₹120 and will last for multiple meal prep sessions.

   • Rice: An inexpensive carbohydrate source. 1 kg of rice costs around ₹40-₹60.

   • Seasonal Vegetables: Opt for vegetables that are in season as they are usually cheaper. Examples include potatoes, onions, tomatoes, spinach, cabbage, and carrots. Allocate around ₹200-₹250 for vegetables.

   • Eggs: A good source of protein. 1 dozen eggs cost around ₹60-₹80.

   • Spices and Oil: Factor in a small amount for basic spices (turmeric, chili powder, cumin) and cooking oil. Assume around ₹50-₹70 for these.

3. Plan Your Meals: Create a simple meal plan using the ingredients you've chosen. Here's an example:

   • Breakfast: Egg curry with roti (using whole wheat flour, which is also budget-friendly) or vegetable upma.

   • Lunch: Lentil soup (dal) with rice and a side of sauteed vegetables.

   • Dinner: Vegetable curry (using potatoes, onions, tomatoes) with roti or rice.

4. Prepare in Bulk: Cook large batches of lentils, rice, and vegetable curries to save time and energy. Store them in airtight containers in the refrigerator.

5. Be Flexible: Adjust your meal plan based on what's available and affordable at your local market.

Pro Tip:

To save even more money, consider buying ingredients in bulk when they are on sale and freezing any excess. This can help you build a pantry of affordable staples for future meal prep sessions.