Meal prepping and cooking for the week are crucial for maintaining health and weight, it also helps in saving time and money. It helps you to make healthier choices, control portion sizes, and maintain dietary consistency. Additionally, having pre-prepared meals on hand offers convenience, variety, and less stress in your daily life, ensuring you always have a nutritious option available and reducing the temptation of unhealthy alternatives. Meal prepping can be particularly beneficial when following an Indian diet.
Here are some easy ideas for meal prepping Indian dishes:
- Rice and Pulses:
– Cook a large batch of rice and different types of lentils (such as masoor dal, toor dal, or moong dal) for the week. Store them separately in airtight containers. These can be used as a base for various dishes.
- Curry Base:
– Prepare a base for curries by sautéing onions, tomatoes, and basic spices. You can make a big batch and freeze it in portions. This will save time when making curries later.
- Chicken or Paneer Tikka:
– Marinate chicken or paneer in your favourite spices and yogurt, then grill or bake. Portion them out for the week to use in salads, wraps, or as a main dish.
- Vegetable Stir-Fry:
– Chop a variety of vegetables and store them in separate containers. This makes it easy to whip up quick vegetable stir-fries throughout the week.
- Roti or Paratha Dough:
– Prepare a batch of roti or paratha dough and store it in small portions. When needed, just roll and cook them fresh.
- Chopped Salad Mix:
– Chop cucumbers, bell peppers, onions, and tomatoes to create a versatile salad mix that can be used as a side or in sandwiches.
- Chickpea or Bean Curry:
– Make a large batch of curries, like chickpea or bean curry, for example, chana masala or rajma, and freeze it in portions. Thaw and reheat when needed.
- Boiled Eggs or fresh paneer:
– Boil a dozen eggs at once and keep them in the fridge for a quick protein boost in salads or as a snack. For paneer, you can keep fresh paneer in the refrigerator and easily add to salads or make a subji out of it when needed.
- Pre-Made Chutneys and Sauces:
– Prepare and store chutneys like mint, tamarind, or tomato, as well as basic curry sauces, for easy flavour enhancements.
– Make yogurt at home and store it in portions for a ready-to-eat side dish or as an ingredient in various Indian recipes.
- Soup or Broth:
– Prepare a vegetable or chicken broth and freeze it in portions. Use it as a base for soups, stews, or curries.
- Mixed Vegetable Curry:
– Make a mixed vegetable curry with a variety of veggies, which can be used as a side dish or served with rice or roti.
– Prepare sweet treats like kheer (rice pudding), granola bars or fruit salad in advance for a satisfying end to your meals, especially on the weekends.
Remember to label and date your containers for easy identification and to ensure you use items before they expire. These meal prep ideas can help you enjoy flavourful Indian meals throughout the week with less effort. You can always approach a Nutritionist or Dietitian in Mumbai, especially If you have a health condition or a specific goal. Transform with Natasha, team of nutritionist & dietitians, can help your meal prep and even work on your goals with simple diet plans.