• 10-Minute Active Time Meal Plan

  Real Food. Minimal Cooking. Maximum Compliance.

  This is for busy professionals, parents, students, founders, travellers — anyone who says:

  • “I don’t have time to cook.”
  • “Healthy food takes too long.”
  • “I get bored repeating meals.”

  Every meal below requires under 10 minutes of active cooking. Passive time (oven/soaking) can be longer — but you don’t stand there.
  
  There are 2 sections 
  section 1 : people living in india with sample menu plan 
  section 2 : people living abroad with a sample menu plan

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  SECTION 1: For People Living in India 

  Things to Buy (One Week Essentials)

  Proteins:
  • Rotisserie or ready tandoori chicken
  • Eggs
  • Paneer
  • Tofu
  • Green gram (moong)
  • Canned chickpeas
  • Prawns
  • Frozen sheekh kebab / high-protein patties
  • Hung curd / high protein yogurt
  • Ready dosa or idli batter
  Carbs:
  • Multigrain bread
  • Whole wheat tortillas / rotis
  • Rice (white/red/brown)
  • Oats
  • Chia seeds
  • Glass noodles
  Vegetables:
  • Frozen mixed vegetables
  • Capsicum
  • Cucumber
  • Tomato
  • Onion
  • Spinach
  • Carrot
  • Salad greens
  ---

  Expanded Quick Meal Ideas (Under 10 Min Active Time)

  Egg-Based

  • Egg Bhurjee Toast – Quick scramble with onion + masala + toast
  • Masala Omelette + Greens – 3 eggs + chopped veggies + toast 
  • Fried Egg Rice Bowl – Fried egg over rice + soy + edamame.
    
  • Flavoured rice - Leftover rice tossed with masala (vaangi bhath, puliogre masala etc) and small chopped carrot capsicum
  • Egg Dosa – Crack egg over dosa (ready dosa batter) while cooking + cucumber 
  • Egg Chilla – Add beaten egg into besan batter + any veg on the side, can be cucumber too 
  • Boiled Eggs + Salt + cucumber + tomato + Toast – Zero cooking stress.
  • Egg Fried Rice – Leftover rice + eggs + frozen vegetables.

  Paneer & Tofu

  • Paneer Bhurji Sandwich – Quick crumble + toast + steamed veggies / cucumber
  • Paneer Capsicum Stir Fry – 5-min sauté + Rice
  • Paneer Tikka Toast – Sear paneer + capsicum, serve on bread.
  • Tofu Soy Bowl – Toss tofu + frozen veg + soy sauce. serve with rice
  • Paneer Fried Rice – Add paneer cubes into leftover rice + small cut vegetables on choice
  • Grilled Paneer Wrap – Use tortillas + yogurt dip + shredded cucumber 

  Moong & Batter-Based

  • Green Gram Dosa – Soaked moong blended + pan-cooked. Have with curd 
  • Moong Chilla – Moong paste + onion + chillies.
  • Besan Chilla – Gram flour + spices + quick pan cook.
  • Idli Batter Uttapam – Add veggies + cook like pancake.
  • Masala Idli Toss – Leftover idli sautéed with spices.

  Chicken & Prawns

  • Rotisserie Chicken Soup Bowl – Broth + frozen veg + chicken pieces 
  • Chicken Salad Toastie – Chicken grilled + hung curd + sriracha.
  • Chicken Fried Rice – Shredded chicken + leftover rice
  • Prawn Glass Noodle Bowl – 2-min prawn sauté + 1tsp soy 1tsp peanut butter sauce + chopped veggies sauted 
  • Sheekh Kebab Roll – Heat + wrap / roti + yogurt or coleslaw ( check winter greens peri peri yogurt dip) 
  • Chicken Burger Bowl – frozen Patty + greens + yogurt dip 
  
  

  Vegetarian 7-Day Plan (India)

  Monday – Overnight oats / Paneer stir fry / Chickpea tray bake
• Tuesday – Paneer bhurji toast / Veg fried rice / Tofu wrap
• Wednesday – Apple cinnamon porridge / Red rice khichdi / Paneer tikka
• Thursday – Chia pudding / Curd rice / Moong chilla
• Friday – Tofu scramble / Uttapam / Paneer rice bowl
• Saturday – Chocolate oats / Green gram dosa / Veg noodle bowl
• Sunday – Yogurt bowl / Leftover remix bowl / Paneer sandwich ---

  Non-Vegetarian 7-Day Plan (India)

• Monday – Scrambled eggs / Chicken broth bowl / Prawn stir fry 
• Tuesday – Omelette / Chicken fried rice / Sheekh kebab wrap
• Wednesday – Overnight oats / Chicken toastie / Egg rice bowl
• Thursday – Egg dosa / Chickpea + prawn tray / Chicken wrap
• Friday – Chia pudding / Chicken burger / Soup + toast
• Saturday – Egg bhurjee / Prawn rice bowl / Paneer + chicken stir fry
• Sunday – Boiled eggs / Chicken fried rice / Leftover remix ---

  How to Stretch Meals (India)

  • Grilled paneer → Sandwich next day
  • Moong chilla → Wrap filling
  • Chicken → 3 meals (salad, fried rice, wrap)
  • Extra rice → Fried rice next day
  • Leftover idli → Masala idli toss
  • Burger patties → Crush into rice like mince
  Efficiency beats perfection.

  For People Living In India - click to download sample menu

  
  

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  SECTION 2: For People Living Abroad 🌍

  Things to Buy

  • Rotisserie chicken
  • Pre-cooked grilled strips
  • Eggs
  • Greek yogurt
  • Tofu / Tempeh
  • Lean beef patties / other patties
  • Shrimp
  • Microwave rice
  • Whole grain bread
  • Wraps
  • Frozen vegetables
  • Salad greens
  • Avocado
  • Berries
  ---

  Quick Meal Ideas (Abroad)

  • Rotisserie Chicken Bowl – Microwave rice + greens + yogurt drizzle.
  • Shrimp Stir Fry – 2-minute shrimp sauté + frozen veg + rice 
  • Avocado Egg Toast – Fried egg + sourdough + avocado
  • Greek Yogurt Parfait – Yogurt + berries + chia. ( check my chia pudding recipe) 
  • Tempeh Stir Fry – Cube + sauté + soy.
  • Chicken Wrap – Pre-cooked strips + greens.
  • Salmon Rice Bowl – Microwave rice + smoked salmon.
  • Beef Patty Bowl – Heat + slice over greens.
  ---

  Stretching Meals (Abroad)

  • Rotisserie chicken = 3–4 meals ( eat with grilled veggies, add in sandwiches or wraps, use to make fried rice) 
  • stir fry Shrimp → Add to fried rice, add on toast, make a sandwich
  • Quinoa → Add yogurt + veggies for bowl, eat with dal, toss with the Rotisserie chicken 
  • Beef patty / any patty → Slice into wrap next day, use as burger or with grilled veggies or mince it into rice
  • Roasted veg → Add egg → breakfast hash

  For People Living Abroad - click to download sample menu

  
  

  This Is Still Generic.

  On our custom programs we personalise this to:

  • Your work schedule
  • Your commute time
  • Your cooking ability
  • Your hormonal phase
  • Your workout days
  • Your travel days
  • Your social calendar
  • Your digestion capacity

  We do not send “one diet chart for everyone.” We engineer adherence.

  Want This Built Around YOUR Week?

  Send us your schedule and we’ll show you how we customise this down to the hour.

  Chat on WhatsApp +91 76194 18425

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