Weeknight cooking is the hardest part of a busy week. An Indian meal prep plan does not mean eating the same box seven times. It means doing the slow steps once, such as soaking, chopping and making base gravies, and finishing meals fresh. If you are new to meal prep, start with our beginner meal prep system.
The 7-day menu
| Day | Lunch | Dinner |
|---|---|---|
| Mon | Rajma, rice, salad | Vegetable pulao, raita |
| Tue | Dal tadka, roti, sabzi | Paneer bhurji, chapati |
| Wed | Chole, rice, cucumber | Khichdi, curd |
| Thu | Mixed veg curry, roti | Egg curry or tofu curry, rice |
| Fri | Sambar rice, poriyal | Vegetable dosa or uttapam |
| Sat | Leftover remix bowl | Fresh cook or eat out |
| Sun | Prep day, light lunch | Soup and sandwiches |
Sunday prep schedule (about 90 minutes)
- Soak rajma and chole overnight on Saturday.
- Cook dals and beans in the pressure cooker.
- Make a base gravy of onion, tomato, ginger and garlic for two to three curries.
- Chop vegetables and store them in airtight boxes lined with a paper towel.
- Cook a batch of rice and cool it quickly.
- Knead dough for rotis if you will cook them fresh.
Shopping list basics
- Dals, rajma, chole, rice, atta
- Onions, tomatoes, ginger, garlic, green chillies
- Seasonal vegetables, paneer, curd, eggs
- Spices and oil you already use
Storage and safety
- Cool food within an hour or two before refrigerating.
- Eat refrigerated dishes within 3 to 4 days. Rice is best eaten within a day, so see how long cooked food lasts in the fridge.
- Freeze portions for days five to seven.
- Reheat until steaming hot throughout.
Tools that help
Glass containers, a pressure cooker and a kitchen scale make prep faster. See our kitchen scale guide. You can also use AI to build menus, as explained in Using AI to Plan Meals.
FAQ
Can I meal prep chapatis?
Yes. Cook, cool, wrap and freeze, then reheat on a tawa.