Meal Prep Series: Healthy Indian-Inspired Meal Prep for the Week

Why Meal Prep?

Meal prepping is a powerful tool for simplifying your week. By planning and preparing your meals ahead of time, you reduce daily decision fatigue, avoid impulse takeout, and ensure that your meals align with your health goals. Whether you're trying to eat cleaner or stick to a balanced diet, meal prep makes it easier to stay on track and enjoy wholesome meals without the stress of cooking every day.

Indian Meal Prep Overview

This Indian-inspired meal prep uses a versatile approach, combining bold spices, hearty grains, and satisfying proteins in a way that's easy to prepare in bulk. Each meal is designed to be customizable, allowing you to mix and match different bases, proteins, and vegetables for variety. This meal prep plan provides lunch and dinner for five days (10 meals total) for one person, with plenty of leftovers for extra meals.

Core Meal Components:

• Base Options: Basmati rice, brown rice, or quinoa
• Protein Options: Tandoori chicken, chickpea curry (chana masala), or paneer tikka
• Vegetables: Roasted cauliflower, sautéed spinach, roasted carrots, cucumber-tomato salad
• Toppings: Fresh cilantro, raita, lime wedges, pickled vegetables
• Sauces: Mango chutney, tamarind sauce, mint chutney

Shopping List

Bases

• 1.5 cups basmati rice or quinoa
• 1 bunch fresh cilantro
• 2 limes

Proteins

• 1.5 lbs chicken breasts (for tandoori) or one can of chickpeas (for curry)
• 1 lb paneer (optional swap for tofu)

Vegetables

• 1 head cauliflower
• 2 zucchinis
• 1 bunch spinach
• 2 large carrots
• 1 cucumber
• 2 medium tomatoes

Toppings & Pantry Items

• 1 small container plain Greek yogurt (for raita base)
• Olive oil
• Ground cumin, coriander, turmeric, garam masala, chili powder, salt, pepper
• Fresh mint (for chutney)
• Mango chutney, tamarind sauce (optional but delicious)
• Apple cider vinegar, white vinegar

Meal Prep Instructions

Step 1: Prepare the Base

Cook basmati rice or quinoa according to package instructions. Once cooled, fluff with a fork and set aside. Divide into 10 equal portions, depending on your preferred serving size.

Step 2: Cook the Protein

• Tandoori Chicken: Marinate chicken in yogurt, garam masala, cumin, coriander, chili powder, lemon juice, and salt for at least 1 hour. Grill or bake at 375°F for 20-25 minutes, until fully cooked. Slice into strips and divide into five portions.
• Chickpea Curry (Chana Masala): Sauté garlic, ginger, and onions in olive oil. Add cumin, coriander, turmeric, and chili powder. Add canned chickpeas, tomatoes, and a splash of water. Let simmer for 15-20 minutes, then divide into three portions.
• Paneer Tikka: Marinate paneer cubes in yogurt, cumin, coriander, garam masala, chili powder, and lemon juice. Grill or bake at 400°F for 15 minutes. Divide into two portions.

Step 3: Prepare the Vegetables

• Roasted Cauliflower: Toss cauliflower florets in olive oil, cumin, turmeric, salt, and pepper. Roast at 400°F for 20-25 minutes, or until golden brown. Divide into five portions.
• Sautéed Spinach: Sauté spinach in olive oil with garlic until wilted. Divide into five portions.
• Roasted Carrots: Slice carrots, toss with olive oil, salt, and pepper. Roast at 375°F for 20 minutes. Divide into five portions.
• Cucumber-Tomato Salad: Dice cucumber and tomatoes, then toss with olive oil, vinegar, salt, and pepper. Divide into five portions.

Step 4: Make Sauces/Dressings

• Raita: Mix Greek yogurt with chopped cucumber, cilantro, cumin, and a squeeze of lime juice. Add a pinch of salt and mix until the mixture is smooth.
• Mango Chutney: Optional but adds a sweet and tangy touch. Store bought or homemade.
• Tamarind Sauce: A quick and easy tangy sauce to complement the curry dishes.

Step 5: Portion Ingredients

Store each meal component separately in airtight containers. Assemble your meals at mealtime to keep everything fresh and maintain texture.

Assembling Your Meals

For each meal, combine:

• 1 cup cooked rice or base
• 1 protein option (tandoori chicken, chickpeas, or paneer)
• 1.5 cups vegetables (choose a variety)
• 1 tbsp sauce or chutney
• Optional: diced avocado, raita, cilantro, lime wedge

Storage & Tips

• Refrigerate in airtight containers for up to 5 days.
• Keep sauces and avocado separate until serving.
• Reheat proteins and grains as needed; fresh toppings can go on cold.

Final Thoughts

This Indian-inspired meal prep brings bold, flavorful dishes to your weekly routine. With just a few hours of preparation, you'll enjoy satisfying, nutritious meals that burst with vibrant spices and healthy ingredients. Stay tuned for more culinary inspiration in our Meal Prep Series!