Morning Meal

Simple, no-cook bowl. Mix and eat.

Ingredients

Food	Qty	Cal in Kcal	Fat	Carb	Protein	Fibre	Sugars	Cholestrol	Sodium
Pumpkin	26	150	10	4	9	3	0	0	6
1 tbsp chia	12	60	3.6	5.2	2	4	0	0	2
Frozen triple berry	140	80	0.5	19	1	7	10	0	0
Walnuts	10	67	6.7	1.3	1.7	0.7	0.3	0	0

How to consume

• Soak chia overnight in water with squeeze of 1/2 lemon, drink it in the morning.
• Thaw the frozen berries 5-10 min; add a pinch of cinnamon.
• Add pumpkin and walnuts; add a tiny pinch of salt to make flavors pop.
• Mix, then eat.

🥣 Step 1 — Soak (8–12 hours)

1 cup raw pumpkin seeds

1 cup raw walnuts

4 cups warm water

1 tbsp sea salt

Dissolve salt → submerge completely → leave at room temp

Do not exceed 12 hours

🚿 Step 2 — Rinse

Drain fully

Rinse under cold water 30–60 sec

Shake off excess water

(At this point they are safe to eat, but soft.)

🔥 Step 3 — Microwave Dry (Fast Method)

Pat very dry with towel

Spread in single layer on microwave-safe plate

Use 50–70% power

Heat 1 minute → stir

Add 30–60 sec more if needed

Rest 5–10 minutes

Done when:

Seeds snap

Walnuts feel dry inside

🫙 Step 4 — Eat or Store

Eat immediately

If fully dry → store airtight

Room temp: up to 2 weeks

Fridge: up to 1 month

If you want the simplest lazy version (no soaking), I can give that too.

Green Lentils Red Lentils Sweet potato dressing as yougurt and some fat mix for taste towards indain taste buds 2 boiled egg white add anything as per your suggestion Where ill prepare in a batch for 4 days

Indian Lentil, Sweet Potato & Greens Meal-Prep Salad (4 Days) Ingredients Base

1 container baby spinach & arugula mix (142 g)

1 cup green lentils

½ cup red lentils

2 medium sweet potatoes

8 egg whites (from 8 boiled eggs)

Vegetables

1 cucumber, diced

1 cup cherry tomatoes, halved

1 carrot, grated

¼ red onion, thin slices (optional)

Healthy fats / crunch

4 tbsp pumpkin seeds (1 tbsp per jar)

Yogurt Dressing (Indian style)

Ingredients:

1 cup Greek yogurt

1 tbsp olive oil

½ tsp roasted cumin powder

½ tsp chaat masala

½ tsp black pepper

½ tsp salt

juice of ½ lemon

1 tbsp chopped cilantro or mint

Mix everything in a bowl until smooth.

Step 1 — Cook Lentils

Rinse lentils.

Add to pot with:

4 cups water

½ tsp turmeric

pinch salt

Simmer 15–18 minutes until tender.

Drain excess water and cool.

Yield ≈ 3 cups cooked lentils.

Step 2 — Roast Sweet Potato

Preheat oven 400°F (200°C).

Peel and cube sweet potatoes.

Toss with:

1 tbsp olive oil

½ tsp paprika

½ tsp cumin

salt & pepper

Roast 20–25 minutes.

Let cool.

Step 3 — Boil Eggs

Boil 8 eggs for 10 minutes.

Remove yolks.

Keep egg whites only.

Step 4 — Assemble Salad Jars

Use your 32 oz salad jars.

Layer bottom → top:

1️⃣ 2 tbsp yogurt dressing 2️⃣ ½ cup roasted sweet potato 3️⃣ ¾ cup cooked lentils 4️⃣ cucumber + tomatoes + carrot + onion 5️⃣ 2 egg whites (chopped) 6️⃣ handful spinach/arugula mix 7️⃣ 1 tbsp pumpkin seeds

Repeat for 4 jars.

Storage

Store in refrigerator.

Keeps 4 days.

Shake jar before eating.

Nutrition (approx per jar)

Calories: 400–430

Protein: 32–35 g

Carbs: 40–45 g

Fat: 10 g

Fiber: 12–14 g

Very filling and balanced.