Easy Indian Meal Prep: Save 6+ Hours a Week with This Smart Strategy

How to Indian Meal Prep: A Guide to Planning, Prepping, and Saving Time

If you’ve ever found yourself scrambling to cook every single meal from scratch during the week, meal prep might be your game-changer. This time, we’re focusing solely on Indian meal prep, and it’s not about eating the same curry/masala/dish all week.

It’s about smart prepping of versatile elements so you can mix and match flavors and textures across multiple Indian dishes. That way, your food stays interesting, nourishing, and easy to put together, even on your busiest days.

In this blog post, I’m breaking down my 3-part Indian meal prep series (find them on my Instagram!) into actionable steps: how to plan your menu, batch prep efficiently, and use prepped ingredients to make fresh, diverse Indian meals, all while saving serious time.

Why Indian Meal Prep Works

Indian meals can be complex – they often include dal, sabzi, chutneys, curries, roti, rice, stir-fries, and more. That’s a lot to cook from scratch daily. But prepping your base ingredients, condiments, and staples in advance simplifies the process without sacrificing variety.

Meal prepping helps with:

✅ Time-saving: Most dishes come together in just 10–15 minutes
✅ Mental ease: You know what you’re making
✅ Waste reduction: You only prep what you need
✅ Cost-efficiency: Less ordering out

Step 1: Plan a Smart Indian Menu (Not Just a Batch Cook)

I only plan for weekday lunches and dinners (Mon–Fri), keeping Friday dinner flexible for leftovers or eating out. That makes the prep achievable and adaptable.

Start with the proteins

Pick 2–3 proteins for the week. This week I chose:

Eggs
Chicken
Paneer

But you can also choose from other great Indian-friendly options:

Tofu
Soya chunks
Moong dal (not a complete source of protein)
Chana (chickpeas) (not a complete source of protein)
Rajma (kidney beans) (not a complete source of protein)
Fish

Then pick your carbs

Rotate through familiar and diverse options:

Rice (white, brown, or jeera rice)
Roti / paratha / thepla
Potatoes (boiled or roasted)
Noodles (for Indo-Chinese)
Pasta
Bulgur
Quinoa

This week I chose: Rice, Roti, Bread, Pita, Noodles

Add veggies

Choose versatile vegetables that can be used in multiple dishes:

Onions, tomatoes, garlic, ginger (base)
Cabbage, carrots, capsicum, spring onions (for sabzis and noodles)
Lettuce or cucumber (for wraps/salads)
Spinach or methi (for paratha or stir-fries)

This week was:

White Onion
Red onion
Tomato
Green chilli
Garlic & Ginger
Cabbage
Potato (used as a veggie, not a carb here)
Cucumber sliced
Carrot
Spring onion

Condiments = flavor magic

These elevate your Indian meals. By adding a condiment or two, it can completely change the eating experience of a relatively simple meal. This is a trick you should use to add some variety in meals if you’re sticking to the same base for two or more consecutive meals.

✅ Mint-coriander chutney (used in egg curry and wraps or on the side)
✅ Pickled onions (adds tang and crunch)

Other options:

Garlic chutney
Green chili pickle
Mango or lemon pickle
Raita

Based on this, below is the final menu

By simply changing the way somethings are eaten or presented, you immediately add variety without much effort. You can totally move things around depending on your preference. Just keep in mind the spoilage factors of dishes and elements, and place dishes with pre-cooked ingredients/prep that may spoil early, earlier in the week.

Step 2: Break It Into Elements & Prep

Once your menu is set, break prep into tasks instead of dishes – that way, you don’t repeat work or mess up the kitchen multiple times.

Prep activities by type:

Boil: Eggs, potatoes, dal, rice
Marinate: Chicken Tikka (refrigerate if using within 2 days; freeze if later)

Chop veggies:

Ingredient	Prep Form	Used For
Onion (White)	Sliced, Diced, Minced	Noodles, garnish, curry base
Onion (Red)	Sliced	Pickled onions
Garlic & Ginger	Minced, Smashed	Curry base, marinade
Green Chilli	Chopped	General
Tomato	Pureed	Curry base
Cabbage	Shredded	Noodles, sabzi
Potato	Boiled	Sabzi, sandwich
Carrot	Julienne, Sliced	Noodles, sides
Spring Onion	Whites & greens separated	Garnish, noodles
Cucumber	Sliced	Sides
Chicken	Marinated	Chicken tikka

💡 Pro Tip: Start with aromatics (onion, garlic, ginger), then let the curry base cook while you continue chopping other veggies. This saves time and keeps momentum.

Cook:

Curry base: Onion, tomato, garlic, and ginger cooked in cumin-seeded oil. No spices yet, so it stays neutral and adaptable.
- Start with oil, cumin seeds and then onion. Once onions are softened and browned add tomato puree and let it come together well and reduce and thicken

*The right consistency for it to be perfect for storing*

Make Condiments:

Green chutney (Coriander, mint, garlic, ginger, green chilli, salt, pepper, lime juice)
Pickled red onions (equal parts water and vinegar made warm (do not boil) poured over thinly sliced red onions and green chilli. store in an airtight container in the fridge)

Meal Prep Storage Tips and FAQ:

👉 How long can I store boiled eggs in the fridge?

If you’re wondering whether you can store boiled eggs, peeled or unpeeled, here’s the answer:

Unpeeled (with shell): 5-7 days in the fridge in an airtight container.
Peeled: 4–5 days in the fridge in an airtight container with a damp paper towel to prevent drying.

Tip: Always refrigerate boiled eggs within 2 hours of cooking to prevent bacterial growth. Do a quick check frequently to check if its still safe to eat, if you find a weird or funky smell, discard it.

👉Can I store cooked eggs like scrambled eggs or omelets?

Yes, cooked eggs can be prepped in advance and stored for the week:

Shelf life: 3 to 4 days in the fridge in an airtight container.

Reheat gently to preserve texture. This makes breakfast meal prep fast and easy.

👉 Is it safe to store chopped onions?

Yes, it’s completely safe to store chopped onions in the fridge when kept in a sealed, airtight container. They typically last for 6-7 days.

Ayurvedic view: I recently learned through someone who commented on the meal prep video that, according to Ayurveda, it’s not recommended to store cut onions. They are considered “tamasic,” meaning they lose their vital energy (prana) and are thought to absorb negative vibrations or toxins from the environment. If you’re following Ayurvedic principles, it’s best to use freshly chopped onions.

Modern view: From a scientific standpoint, storing chopped onions in the fridge is safe as long as hygienic practices are followed.

👉 What is the best way to store fresh herbs like coriander or mint?

To keep herbs fresh in the fridge, wrap them in a slightly damp paper towel and place them inside a zip-lock bag or airtight container.

Shelf life: 1 to 2 weeks depending on the herb.
Chopped herbs: Wrap thoroughly dried, chopped herbs in a dry paper towel and store in an airtight container in the fridge; they stay fresh for 2–3 days.

Alternative method: Store herbs like coriander or parsley upright in a glass of water (like a bouquet), then loosely cover with a plastic bag. This helps maintain freshness for a longer period.

👉 How long can I store cut cucumbers and carrots?

Here’s the best way to store cut vegetables for meal prep:

Wrap cucumbers and carrots in dry kitchen roll or paper towel and place them in an airtight container.

Shelf life: 4 to 5 days

Bonus tip: Carrots can also be stored in a container of water in the fridge. Just change the water every couple of days.

👉 How do I store chopped or shredded cabbage?

If you want to keep meal prep vegetables fresh all week, especially cabbage:

Line the storage container with paper towel to absorb excess moisture.
Store shredded or chopped cabbage in this container in the fridge.
Shelf life: 5 to 6 days

This prevents sogginess and helps the cabbage stay crisp.

👉 How do I store curry base (cooked onions and tomato) for meal prep?

Store cooked curry base in an airtight container in the fridge for up to 4–5 days. For longer storage, freeze in portions for up to 2 months. Reheat thoroughly before using in different curries.

👉 Why should I store vegetables with kitchen roll or paper towel?

This is one of the most effective, low-effort hacks for meal prepping:

It absorbs excess moisture, which can otherwise promote mold and bacterial growth.
It prevents sogginess, especially in watery vegetables like cucumbers and cabbage.
It helps to maintain a balanced humidity level inside containers.

This is the reason why many meal preppers store vegetables with kitchen roll to keep them fresh longer.

👉Can I store marinated chicken or paneer?

Yes. You can safely store marinated chicken or paneer in the refrigerator:

In the fridge: Store in an airtight container for up to 2 days.
In the freezer: Store in portioned freezer bags for up to 2 months (texture of paneer may change)

This is an excellent strategy for meal prep with proteins.

👉 How do I store paneer after opening or cutting?

You can keep paneer fresh by:

Storing it in a container with fresh water (change daily), or
Wrapping it in a damp cloth and placing it in an airtight container.
Shelf life: 3 to 5 days in the fridge

Paneer can also be frozen, although the texture may change slightly once thawed.

👉 Can I store cut tomatoes for meal prep?

Yes, but with caution. Store cut tomatoes in an airtight container, but they’ll lose texture over time.

Store in an airtight container.
Shelf life: 2 to 3 days

For salads or raw use, cut tomatoes fresh just before serving for best flavor and texture.

👉 How do I store blanched or steamed vegetables like broccoli or green beans?

After blanching or steaming, allow vegetables to cool completely. Then store in a container lined with kitchen roll.

Shelf life: 3 to 4 days

Blanching helps lock in color, nutrients, and texture — ideal for meal prep vegetables.

👉 How do I store cooked rice or quinoa?

If you’re wondering how to store cooked rice or quinoa for meal prep:

Let it cool fully before transferring to an airtight container.
Shelf life: 4 to 5 days in the fridge
Freezer: Up to 1 month

Tip: Spread the rice out to cool quickly and reduce risk of bacterial growth.

👉 Final Takeaway

Always use airtight containers to prevent spoilage.
Line containers with paper towel to control moisture and extend shelf life.
Label and date your containers to keep track of freshness.
Use the FIFO method (First In, First Out) when planning meals.

Step 3: Actual Weekly Meals – Finished Dishes

Here’s what a real Indian meal prep week looked like:

Monday

Meal	Dish	Components / Ingredients
Lunch	Egg Curry + Rice + Veggies	Egg curry: – 1 tbsp mustard oil – Cinnamon stick, cloves – Green chilli – 2–3 tbsp onion tomato base – Coriander, cumin powder – 2-3 tbsp Chutney, yogurt – 6 eggs – Kasuri methi, salt, water Sides: cucumber, carrot, pickled onion
Dinner	Chicken Tikka Pita Pocket	– Chicken tikka (link to recipe) – Cabbage, pickled onion – Coriander Mint Yogurt: chutney + yogurt + salt – Plain coriander mint chutney – Cucumber

Time saved: ⏱️ 20–25 mins

Tuesday

Meal	Dish	Components / Ingredients
Lunch	Moong Dal + Leftover Chicken + Rice + Cucumber + Pickled Onion	Dal: – Onion tomato base – Water, salt – Red chilli, coriander, turmeric, cumin powders – Pre-cooked moong dal Tadka: Ghee, garlic, curry leaves, thing Garnish: coriander
Dinner	Potato-Cabbage Sabzi (Palya) + Roti + Cucumber and Carrot + Pickled Onion	Palya – Oil, mustard + cumin seeds – Hing, dry red chilli – Shredded cabbage – Boiled potato chunks – Chilli, turmeric, coriander powder – Kasuri methi

Time saved: ⏱️ 25–30 mins

Wednesday

Meal	Dish	Components / Ingredients
Lunch	Egg Tadka + Rice + Dal + Pickled Onion	Egg tadka – Oil, mustard + cumin seeds, curry leaves – Diced onion – Chilli, cumin powder – Halved boiled eggs
Dinner	Paneer Bhurji & Potato Sandwich	Bhurji: onion tomato base, chilli, turmeric, coriander powder, shredded paneer, water Potato slices: pan-fried with salt, chilli powder Assembly: toasted bread, chutney, bhurji, potato, diced & pickled onions, chutney, toasted bread

🕒 Time saved: ~20–30 mins per meal

Thursday

Meal	Dish	Components / Ingredients
Lunch	Paneer Bhurji + Roti + (Palya Leftover)	– Leftover paneer bhurji – Roti – Leftover palya (optional)
Dinner	Desi Chinese Chicken Noodles	– Chicken breast stir-fried with salt, chilli flakes – Oil, sliced onion, garlic, green chilli, spring onion white – Shredded cabbage, julienned carrots, – Seasoning: soy sauce, sweet chilli sauce, sriracha, MSG, white pepper, salt

🕒 Time saved: ~30–35 mins per meal

Friday

Meal	Dish	Components / Ingredients
Lunch	Desi Chinese Chicken Noodles (leftovers)	Same as Thursday dinner
Dinner	Eat Out	–

🕒 Time saved: 45 minutes

As you can see, I moved a few things from the intended menu slightly, but it didn’t affect anything.

🧮 Time Savings: From Scratch vs With Prep

Dish	From Scratch	With Prep
Egg Curry	40 mins	10 mins
Dal	40 mins	15 mins
Paneer Bhurji	25 mins	10 mins
Potato-Cabbage Sabzi	30 mins	10 mins
Chicken Tikka Pita	45 mins + marination time	15 mins
Desi Chinese Noodles	45 mins	15 mins

👉 Total Time Saved: 6-7 hours/week!

Things to Avoid in Indian Meal Prep

❌ Don’t spice your onion tomato base – season during final cooking (this allows you to season based on the dish)
❌ Don’t mix chopped veggies that cook at different speeds (e.g., spring onion whites and greens)
❌ Never store wet veggies, they spoil faster
❌ Don’t leave marinated raw meat in the fridge beyond 2 days – freeze it

More Indian Meal Prep FAQs

Q: Can I freeze Indian curry base?
Yes! Make a spice-free base with onion, tomato, ginger, and garlic. Store in airtight containers or ice trays.

Q: Can I meal prep Indian vegetarian dishes?
Absolutely! Prep dals, sabzis, chutneys, and roti in advance. Great for Indian veg meal prep.

Q: Can I use the same curry base for different Indian dishes?
Yes. Add spices like garam masala, coriander powder, kasuri methi, coconut milk etc to customize it for each dish – from paneer curry to egg masala.

Q: Is Indian meal prep good for beginners?
Definitely. Start with 2 proteins and simple sabzis. Stick to staples like dal, rice, and eggs until you gain confidence.

Q: Can I move elements/dishes around during the week?
Yes, however, keep in mind spoilage factors and adjust accordingly.

Disclaimer

The information shared in this blog is based on my personal experience with meal prepping and storing produce in my home kitchen. Please use your own discretion while storing and prepping ingredients, as produce freshness, climate, and storage conditions can vary widely from kitchen to kitchen and country to country. Always follow local food safety guidelines and trust your senses when it comes to freshness and spoilage.

Final Thoughts

Indian meal prep isn’t boring, repetitive, or complicated – it’s smart. By organizing your week around a few proteins, versatile condiments, and a neutral curry base, you unlock 10-minute meals with 100% Indian flavors.

All it takes is 2–2.5 hours on a Sunday, and you’ve got 9+ homemade meals that are tasty, fresh, and stress-free.

Have questions? Tried this plan? Tag me on Instagram or drop a comment below, I’d love to see your Indian meal prep journey!