Digital product - 7-DAY ZERO-OIL INDIAN MEAL PLAN

7-Day Zero-Oil Indian Meal Plan

Make healthy Indian cooking easier with this practical 7-day meal-prep booklet, created for busy families, professionals, students, and NRI households.

This guide helps you prepare flavorful Indian meals without added cooking oil, using everyday ingredients such as dal, chickpeas, kidney beans, vegetables, rice, quinoa, tofu, herbs, and spices. The recipes are designed to be filling, make-ahead friendly, and easy to adapt to ingredients available in the USA, Canada, the UK, Europe, and India.

Inside the booklet

• A complete 7-day Indian meal plan
• High-protein vegetarian and vegan meal ideas
• Zero-oil chana masala grain bowls
• Moong dal chilla meal-prep wraps
• Rajma with roasted vegetables
• Tofu palak meal boxes
• Red lentil vegetable khichdi
• Indian chickpea salad
• Masoor dal vegetable soup
• Grocery shopping list
• Sunday meal-prep schedule
• Ingredient substitutions
• Refrigerator and freezer storage tips
• Reheating and food-safety guidance
• Practical ways to keep meal prep interesting

Measurements include cups, ounces, and metric quantities, making the guide easy to use for both Indian and international readers.

This is a digital PDF booklet. No physical product will be shipped.

Please note: This meal plan is for general food and meal-planning information. It is not medical advice and does not replace guidance from a qualified doctor or dietitian. Adjust ingredients and portions for allergies, medical needs, and personal goals.