Real Talk from a Real Kitchen
Let’s face it—cooking Indian food every single day can feel like a full-time job. The chopping, the tadka, the dough-kneading, the dishes! But what if you could enjoy fresh, homemade Indian meals every day without having to do the entire dance daily?
Welcome to the art of Indian meal prep. It’s traditional cooking, served with a modern mindset.
Why Meal Prep is Your Best Friend (Especially for Indian Meals)
Indian food is uniquely suited for meal prep. Most dishes develop better flavour over time, as the spices mellow and deepen. Dishes like dals, rajma, and sabzis actually taste better on day two.
Plus, with a little planning, you can:
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Save time and energy
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Eat healthier (no last-minute junk)
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Reduce food waste
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Free up your weekdays for family, work, or just... breathing
Step-by-Step Guide to Indian Meal Prep for the Week
1. Plan Your Weekly Menu (Friday or Saturday)
Keep it simple: 2 dals, 3 sabzis, 1 rice-based dish, 1 batch of dough for rotis/parathas, 1 chutney or raita.
Sample Menu:
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Dals: Moong dal, Kala chana curry
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Sabzis: Aloo-methi, Baingan bharta, Beans-poriyal
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Rice Dish: Vegetable Pulao
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Roti Dough: Knead enough for 4-5 days; store in two or three small airtight boxes
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Condiment: Mint-coriander chutney or boondi raita
2. Grocery Shopping (Saturday)
Create a focused list to avoid waste. Stick to seasonal veggies. Use a mobile notes app to list staples (rice, atta, dals) and perishables (curd, veggies).
3. Meal Prep Sunday! (3-4 Hours Max)
Make it fun—put on music, a podcast, or call a friend on speaker.
What to do:
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Cook dals and sabzis. Cool them before storing.
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Boil potatoes, chana, rajma, or soak dals for the next day's use.
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Cook one rice dish (store flat in a container to avoid clumping).
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Knead atta and wrap it in foil or cling film.
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Chop onions, tomatoes, ginger, and garlic—store in small boxes.
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Prep tadkas separately if you're particular about freshness.
Storage Tips:
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Use BPA-free boxes or stainless steel dabbas
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Label with masking tape and marker (trust me, it saves your sanity)
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Store rotis in fridge for 2 days max; freeze extras between parchment
How to Reheat Without Ruining Flavour
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Reheat dals and curries on the stovetop with a splash of water
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Steam sabzis or pan-toss with ghee
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Use a microwave for rice, but fluff it with a fork first
Downloadable Weekly Prep Schedule
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Common FAQs
Q: Will the food stay fresh for 5-6 days?
Yes, if cooled quickly and stored correctly. Eat delicate sabzis like bhindi earlier in the week.
Q: What about chapatis?
Make fresh ones mid-week if you can. Otherwise, par-cook and freeze.
Q: Can I do this if I have a full-time job?
Absolutely! Do mini preps on Wednesday evening to reset.
Prep Like Your mom or grandma, Think Like a CEO
Meal prepping Indian food is not about turning your kitchen into a factory. It’s about reclaiming your time without giving up the soul of home-cooked meals. Remember, your roti may be round or amoeba-shaped—as long as it feeds the soul, you’re doing it right.
A Note from My Own Kitchen Journey
Having spent my professional life in the education industry, my heart always belonged to my home kitchen. Serving fresh, wholesome food to my family was never negotiable—three meals a day and even snacks were home-made with love.
When my boys were growing up, there weren’t many ready-to-eat options. So every week, I would prepare large batches of snacks—mathri, shakarpaare, namakpaare—using a kilo of atta, maida, or suji. In winters, our weekends were reserved for gajar ka halwa, made from 2.5 kilos of carrots, to last the week.
I outsourced where I could: vegetable chopping, dishwashing, and kitchen cleaning. There was no Urban Company back then, just reliable house helps. Over time, I trained one of them to assist during parties—making pooris, parathas, rotis, and other essentials. I even prepared weekly masala gravies in advance, with onion, garlic, and tomato bases, and kept greens chopped and ready.
Everyone must find their own rhythm in the kitchen. This was mine. And today, I share it not as a prescription but as an invitation—to find joy, balance, and a system that works for you.
Neerja Bhatnagar
If you're looking for interesting and effective content on mental health, parenting, lifestyle, reviews, and more, consider subscribing to my other blog, Neerja's Musings.
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