30 Healthy Meal Prep Ideas to Save Time and Money

Healthy meal prep ideas are not just about convenience—they are about taking control of your diet and making sure you are fueling your body with the right nutrients. Especially for those following a vegetarian diet, it can sometimes feel overwhelming to come up with varied and exciting meal ideas. That’s where this blog comes in. We’ll explore 30 different meal prep ideas that are not only delicious and nutritious but also cater specifically to Indian palates.

Meal prepping can be a holistic approach to well-being, connecting the dots between mental, physical, and emotional health. When you have your meals planned and prepped, it reduces stress and allows more time for activities like yoga, meditation, and going to the gym. According to Havard T.H. Chan these activities, combined with a balanced diet, can significantly enhance your overall wellness.

Let’s break the misconception that meal prepping has to be tedious or boring. We’ll show you how to create vibrant, flavorful dishes that are both nutritious and convenient. Dive in and discover how you can transform your meal routine and embrace a more organized, healthy lifestyle. These healthy food recipes are here to prove that you don’t have to compromise on taste or health to save time and money.

Benefits of Meal Prepping

1. Time-Saving

One of the most significant benefits of meal prepping is the time it saves. By setting aside a few hours each week to prepare your meals, you can avoid the daily grind of cooking from scratch. This extra time can be spent on activities that improve your mental and physical health, such as yoga or hitting the gym. Studies have shown that regular exercise and stress reduction techniques like yoga can improve your overall well-being. Taking control of your schedule through meal prepping allows you to dedicate time to these vital practices.

2. Cost-Efficient

Meal prepping can also be a great way to save money. When you plan your meals, you can buy ingredients in bulk and avoid the temptation of ordering takeout or dining out. This approach not only helps you stick to a budget but also ensures that you are eating healthier. Preparing meals at home allows you to control the quality and quantity of the ingredients, which is often not possible when eating out. Remember, eating well doesn’t have to be expensive; it just requires a bit of planning and creativity.

3. Healthier Choices

Having prepped meals ready to go means you’re less likely to reach for unhealthy snacks or fast food. Meal prepping allows you to plan balanced meals that include a variety of vegetables, proteins, and whole grains. This can lead to better nutrition and improved health outcomes. Moreover, maintaining a nutritious diet can support your physical activities, whether you’re doing a high-intensity workout at the gym or a relaxing yoga session. A well-prepared meal plan ensures you get the nutrients needed to fuel your body and mind.

4. Reduced Food Waste

When you plan and prepare your meals, you are more likely to use up all the ingredients you buy, which helps reduce food waste. This is not only good for your wallet but also for the environment. By minimizing waste, you’re contributing to a more sustainable lifestyle. Plus, knowing that you’re doing something positive for the planet can boost your emotional well-being. Embracing sustainability in your meal prep practices adds another layer of satisfaction and purpose to your daily routines.

5. Stress Reduction

Having your meals planned and prepped can significantly reduce the daily stress of figuring out what to eat. This can free up mental space and reduce decision fatigue, allowing you to focus on other important aspects of your life. Stress reduction techniques such as meditation can complement meal prepping by providing mental clarity and relaxation. With less stress, you can enjoy your meals more and have the energy to engage in activities that bring you joy and fulfillment. A peaceful mind is as essential as a nourished body for overall wellness (National Institute of Mental Health).

5 Essential Tips for Successful Meal Prepping

Before we dive into the 30 healthy meal prep ideas, here are some essential tips to help you get started:

1. Plan Your Meals

Take some time each week to plan your meals. Decide what you want to eat for breakfast, lunch, dinner, and snacks. Make sure your meals are balanced and include a variety of nutrients.

2. Make a Shopping List

Once you have your meal plan, make a shopping list of all the ingredients you’ll need. Stick to your list to avoid buying unnecessary items.

3. Invest in Quality Containers

Good containers are essential for meal prepping. Invest in a set of quality, leak-proof containers that are microwave and dishwasher safe. This will make storing and reheating your meals much easier.

4. Label Everything

Label your containers with the date and contents. This will help you keep track of what you have and ensure you eat your meals while they are fresh.

5. Keep It Simple

Don’t try to prepare complicated recipes that take a lot of time. Stick to simple, nutritious meals that are easy to make. The goal is to make your life easier, not more complicated.

Breakfast Meal Prep Ideas

1. Overnight Oats

Overnight oats are a perfect breakfast option for busy mornings. They are easy to prepare and can be customized to suit your taste. Check out our breakfast recipes on YouTube for more ideas.

• Ingredients:
  • 1 cup rolled oats
  • 1 cup milk (or any plant-based milk)
  • 1 tablespoon chia seeds
  • 1 teaspoon honey or maple syrup
  • Fruits, nuts, and seeds for topping
• Preparation Steps:
  • In a mason jar or bowl, combine oats, milk, chia seeds, and sweetener.
  • Mix well, cover, and refrigerate overnight.
  • In the morning, stir the oats and add your favourite toppings like fresh fruits, nuts, and seeds.
• Variations:
  • Add cocoa powder and banana slices for a chocolate twist.
  • Mix in some grated apple and cinnamon for a classic flavour.

2. Chia Seed Pudding

Chia seed pudding is a nutritious and delicious breakfast option that you can prepare in advance.

• Ingredients:
  • 1/4 cup chia seeds
  • 1 cup milk (or any plant-based milk)
  • 1 teaspoon vanilla extract
  • 1 tablespoon honey or maple syrup
  • Fruits and nuts for topping
• Preparation Steps:
  • In a bowl or jar, combine chia seeds, milk, vanilla extract, and sweetener.
  • Mix well and let it sit for 5 minutes.
  • Stir again to prevent clumping, then cover and refrigerate for at least 4 hours or overnight.
  • Before serving, stir the pudding and add your favourite toppings.
• Variations:
  • Use coconut milk and top with mango for a tropical flavour.
  • Add cocoa powder and berries for a rich and fruity treat.

3. Vegetable Upma Mix

Upma is a savory South Indian breakfast dish made from semolina and vegetables. Preparing a dry mix in advance can save you time in the mornings.

• Ingredients:
  1. 1 cup semolina (rava)
  2. 1/2 cup finely chopped mixed vegetables (carrots, peas, beans)
  3. 1 tablespoon oil
  4. 1 teaspoon mustard seeds
  5. 1 teaspoon urad dal
  6. Curry leaves, salt, and spices to taste
• Preparation Steps:
  1. Dry roast the semolina until it turns golden brown. Let it cool.
  2. In a pan, heat oil and add mustard seeds, urad dal, and curry leaves.
  3. Add the chopped vegetables and sauté for a few minutes.
  4. Mix the roasted semolina with the sautéed vegetables and spices.
  5. Store the mix in an airtight container.
• Cooking Steps:
  1. Boil water in a pan (ratio: 2 cups of water for 1 cup of upma mix).
  2. Add the upma mix and cook, stirring continuously until it thickens.
  3. Serve hot with a squeeze of lemon juice.

4. Smoothie Packs

Smoothie packs make it easy to prepare nutritious smoothies quickly. Pre-pack your ingredients for a variety of smoothies.

• Ingredients:
  1. Fresh or frozen fruits (bananas, berries, mangoes)
  2. Greens (spinach, kale)
  3. Protein powder or nuts
  4. Seeds (flaxseeds, chia seeds)
• Preparation Steps:
  1. Portion the ingredients for each smoothie into individual freezer bags.
  2. Label the bags with the type of smoothie and any additional ingredients needed (e.g., milk, yogurt).
  3. Store the bags in the freezer.
• Making a Smoothie:
  1. Add the contents of a smoothie pack to a blender.
  2. Add your liquid base (milk, water, or yogurt) and blend until smooth.
  3. Enjoy immediately.

5. Poha Mix

Poha is a quick and light Indian breakfast made from flattened rice. Preparing a dry mix ahead of time can make this dish even quicker to prepare.

• Ingredients:
  1. 2 cups flattened rice (poha)
  2. 1/4 cup roasted peanuts
  3. 1/4 cup finely chopped onions
  4. 1 tablespoon oil
  5. 1 teaspoon mustard seeds
  6. Curry leaves, turmeric powder, salt, and spices to taste
• Preparation Steps:
  1. Dry roast the flattened rice for a few minutes and let it cool.
  2. In a pan, heat oil and add mustard seeds and curry leaves.
  3. Add chopped onions and sauté until golden brown.
  4. Mix in the roasted peanuts and spices.
  5. Combine the seasoned mixture with the roasted poha and store in an airtight container.
• Cooking Steps:
  1. Heat a little oil in a pan and add the prepared poha mix.
  2. Sprinkle a little water over the mix and cook for a few minutes until heated through.
  3. Serve hot with a squeeze of lemon and fresh coriander.

Lunch Meal Prep Ideas

6. Quinoa Salad Jars

Quinoa salad jars are a nutritious and convenient lunch option. They can be easily customized with different vegetables and dressings.

• Ingredients:
  • 1 cup cooked quinoa
  • 1/2 cup diced cucumbers
  • 1/2 cup cherry tomatoes, halved
  • 1/4 cup chopped bell peppers
  • 1/4 cup crumbled feta cheese (optional)
  • 2 tablespoons olive oil
  • 1 tablespoon lemon juice
  • Salt and pepper to taste
• Preparation Steps:
  • Layer the ingredients in a mason jar, starting with the dressing (olive oil, lemon juice, salt, and pepper).
  • Add the quinoa, followed by the vegetables and cheese.
  • Seal the jar and store in the refrigerator.
• Variations:
  • Add beans or chickpeas for extra protein.
  • Use different vegetables such as carrots, corn, or avocado.

7. Chickpea and Veggie Wraps

Chickpea and veggie wraps are a quick and filling lunch option that you can prepare in advance and assemble when ready to eat.

• Ingredients:
  • 1 can of chickpeas, drained and rinsed
  • 1/2 cup diced cucumbers
  • 1/2 cup grated carrots
  • 1/4 cup chopped bell peppers
  • 1/4 cup hummus
  • Whole wheat tortillas
  • Lettuce leaves
  • Salt and pepper to taste
• Preparation Steps:
  • In a bowl, mash the chickpeas slightly and mix with cucumbers, carrots, bell peppers, salt, and pepper.
  • Spread hummus on the tortillas.
  • Layer lettuce leaves and the chickpea mixture on top.
  • Roll up the tortillas and wrap them in foil or plastic wrap.
• Variations:
  • Add avocado slices for extra creaminess.
  • Use different types of hummus, such as roasted red pepper or garlic.

8. Lentil Soup Kits

Lentil soup kits are perfect for a hearty and warming lunch. Prepare the ingredients in advance and cook when needed.

• Ingredients:
  • 1 cup dried lentils
  • 1/2 cup chopped onions
  • 1/2 cup diced carrots
  • 1/2 cup diced celery
  • 1 can diced tomatoes
  • 2 cloves garlic, minced
  • 1 teaspoon cumin
  • 1 teaspoon turmeric
  • 4 cups vegetable broth
  • Salt and pepper to taste
• Preparation Steps:
  • Combine all the dry ingredients (lentils, onions, carrots, celery, garlic, cumin, turmeric) in a ziplock bag or airtight container.
  • When ready to cook, add the contents of the bag to a pot with the diced tomatoes and vegetable broth.
  • Bring to a boil, then reduce heat and simmer for 30-40 minutes until the lentils are tender.
  • Season with salt and pepper to taste.
• Variations:
  • Add spinach or kale towards the end of cooking for extra greens.
  • Use different spices such as coriander or paprika.

9. Stir-Fry Veggie Packs

Stir-fry veggie packs make for a quick and nutritious lunch. Prepare the vegetables in advance and stir-fry when ready to eat.

• Ingredients:
  1. 1 cup broccoli florets
  2. 1 cup bell peppers, sliced
  3. 1 cup snap peas
  4. 1 cup sliced mushrooms
  5. 1/4 cup soy sauce
  6. 2 tablespoons sesame oil
  7. 1 tablespoon minced ginger
  8. 1 tablespoon minced garlic
  9. Cooked rice or noodles
• Preparation Steps:
  1. Portion the vegetables into individual freezer bags or containers.
  2. In a small jar, mix soy sauce, sesame oil, ginger, and garlic.
  3. Store the vegetable packs and sauce in the refrigerator.
• Cooking Steps:
  1. Heat a little oil in a pan or wok.
  2. Add the vegetables and stir-fry for 5-7 minutes.
  3. Add the sauce and cook for another 2 minutes.
  4. Serve with cooked rice or noodles.

10. Dal and Rice Mix

Dal and rice mix is a staple in Indian cuisine and can be easily prepped in advance for a quick and hearty lunch.

• Ingredients:
  • 1 cup lentils (toor dal or masoor dal)
  • 1 cup basmati rice
  • 1/2 cup chopped onions
  • 1/2 cup chopped tomatoes
  • 2 cloves garlic, minced
  • 1 teaspoon cumin seeds
  • 1 teaspoon turmeric
  • Salt to taste
• Preparation Steps:
  • Wash and soak the lentils and rice separately.
  • In a pan, heat oil and add cumin seeds.
  • Add onions and garlic, and sauté until golden brown.
  • Add tomatoes, turmeric, and salt. Cook until tomatoes are soft.
  • Add the soaked lentils and cook until they are tender.
  • Cook the rice separately and mix with the dal when ready to serve.
• Variations:
  • Add spinach or other greens to the dal for extra nutrition.
  • Use different lentils like moong dal or chana dal.

11. Sprouted Moong Salad

Sprouted moong salad is a refreshing and nutritious lunch option that is easy to prepare and pack.

• Ingredients:
  • 1 cup sprouted moong beans
  • 1/2 cup chopped cucumbers
  • 1/2 cup chopped tomatoes
  • 1/4 cup chopped onions
  • 1 tablespoon lemon juice
  • 1 tablespoon chopped coriander
  • Salt and pepper to taste
• Preparation Steps:
  • In a bowl, combine sprouted moong beans, cucumbers, tomatoes, and onions.
  • Add lemon juice, chopped coriander, salt, and pepper.
  • Mix well and store in an airtight container.
• Variations:
  • Add grated carrots or beets for extra color and nutrition.
  • Use different dressings like yogurt or tahini.

12. Paneer and Veggie Skewers

Paneer and veggie skewers are a fun and delicious lunch option that can be prepped in advance and grilled or baked when ready to eat.

• Ingredients:
  1. 1 cup paneer cubes
  2. 1 cup bell peppers, cut into chunks
  3. 1 cup zucchini, cut into chunks
  4. 1 cup cherry tomatoes
  5. 2 tablespoons olive oil
  6. 1 tablespoon lemon juice
  7. 1 teaspoon paprika
  8. 1 teaspoon cumin
  9. Salt and pepper to taste
• Preparation Steps:
  1. In a bowl, mix olive oil, lemon juice, paprika, cumin, salt, and pepper.
  2. Add paneer and vegetables, and toss to coat.
  3. Thread the paneer and vegetables onto skewers.
  4. Store in the refrigerator.
• Cooking Steps:
  1. Grill or bake the skewers until the paneer is golden and vegetables are tender.
  2. Serve with a side of mint chutney or yogurt dip.

Dinner Meal Prep Ideas

13. Pre-chopped Veggie Packs for Curries

Having pre-chopped vegetables ready for curries can save a lot of time during dinner preparation.

• Ingredients:
  1. 1 cup chopped onions
  2. 1 cup chopped tomatoes
  3. 1 cup chopped potatoes
  4. 1 cup chopped carrots
  5. 1 cup chopped bell peppers
  6. 1 cup chopped spinach or other greens
• Preparation Steps:
  1. Chop all vegetables and portion them into individual ziplock bags or containers.
  2. Label the bags with the type of curry you plan to make (e.g., potato and carrot curry).
  3. Store in the refrigerator or freezer.
• Cooking Steps:
  1. Heat oil in a pan and add your favorite spices (cumin, coriander, turmeric).
  2. Add the pre-chopped vegetables and cook until tender.
  3. Add tomatoes and cook until the curry thickens.
  4. Serve with rice or roti.

14. Marinated Tofu

Marinated tofu can be used in a variety of dishes and is easy to prepare in advance.

• Ingredients:
  1. 1 block firm tofu, cut into cubes
  2. 1/4 cup soy sauce
  3. 2 tablespoons sesame oil
  4. 1 tablespoon rice vinegar
  5. 1 tablespoon honey or maple syrup
  6. 2 cloves garlic, minced
  7. 1 teaspoon grated ginger
• Preparation Steps:
  1. In a bowl, mix soy sauce, sesame oil, rice vinegar, honey, garlic, and ginger.
  2. Add tofu cubes and toss to coat.
  3. Store in an airtight container and refrigerate.
• Cooking Steps:
  1. Heat oil in a pan and add the marinated tofu.
  2. Cook until the tofu is golden and crispy.
  3. Serve with stir-fried vegetables or noodles.

15. Mixed Vegetable Curry Base

A pre-made curry base can make dinner preparation quick and easy.

• Ingredients:
  1. 1 cup chopped onions
  2. 1 cup chopped tomatoes
  3. 2 cloves garlic, minced
  4. 1 tablespoon grated ginger
  5. 1 teaspoon cumin seeds
  6. 1 teaspoon coriander powder
  7. 1 teaspoon turmeric
  8. 1 teaspoon garam masala
  9. Salt to taste
• Preparation Steps:
  1. In a pan, heat oil and add cumin seeds.
  2. Add onions, garlic, and ginger, and sauté until golden brown.
  3. Add tomatoes and cook until soft.
  4. Add spices and salt, and cook for another 2 minutes.
  5. Let the mixture cool and blend into a smooth paste.
  6. Store the curry base in an airtight container in the refrigerator.
• Cooking Steps:
  1. Heat the curry base in a pan.
  2. Add your choice of vegetables and cook until tender.
  3. Serve with rice or naan.

16. Pre-cooked Beans and Legumes

Having pre-cooked beans and legumes on hand can simplify dinner preparations.

• Ingredients:
  1. 1 cup dried beans or lentils
  2. 4 cups water
  3. Salt to taste
• Preparation Steps:
  1. Soak beans or lentils overnight.
  2. Drain and rinse.
  3. In a pot, add beans or lentils, water, and salt.
  4. Cook until tender.
  5. Drain and store in airtight containers in the refrigerator.
• Cooking Steps:
  1. Use pre-cooked beans or lentils in salads, stews, or curries.
  2. Add spices and vegetables to create different dishes.

17. Roti and Paratha Dough

Having dough ready for rotis and parathas can make dinner preparation faster.

• Ingredients:
  1. 2 cups whole wheat flour
  2. 1/2 teaspoon salt
  3. Water as needed
• Preparation Steps:
  1. In a bowl, mix flour and salt.
  2. Gradually add water and knead into a soft dough.
  3. Divide the dough into small balls.
  4. Store in an airtight container in the refrigerator.
• Cooking Steps:
  1. Roll out the dough balls into rotis or parathas.
  2. Cook on a hot griddle until golden brown.
  3. Serve with curries or dals.

18. Stuffed Bell Peppers

Stuffed bell peppers are a nutritious and colorful dinner option that can be prepped in advance.

• Ingredients:
  1. 4 bell peppers, tops cut off and seeds removed
  2. 1 cup cooked rice or quinoa
  3. 1/2 cup black beans
  4. 1/2 cup corn kernels
  5. 1/4 cup diced tomatoes
  6. 1/4 cup chopped onions
  7. 1 teaspoon cumin
  8. 1 teaspoon paprika
  9. Salt and pepper to taste
• Preparation Steps:
  1. In a bowl, mix rice or quinoa, black beans, corn, tomatoes, onions, cumin, paprika, salt, and pepper.
  2. Stuff the mixture into the bell peppers.
  3. Store in an airtight container in the refrigerator.
• Cooking Steps:
  1. Preheat the oven to 375°F (190°C).
  2. Place the stuffed peppers in a baking dish and cover with foil.
  3. Bake for 30-35 minutes until the peppers are tender.
  4. Serve with a side salad or yogurt dip.

19. Vegetable Biryani Mix

A pre-made biryani mix can make preparing this flavorful rice dish much quicker.

• Ingredients:
  1. 1 cup basmati rice
  2. 1 cup mixed vegetables (carrots, peas, beans)
  3. 1/2 cup chopped onions
  4. 1/2 cup chopped tomatoes
  5. 2 cloves garlic, minced
  6. 1 tablespoon grated ginger
  7. 1 teaspoon cumin seeds
  8. 1 teaspoon garam masala
  9. 1/2 teaspoon turmeric
  10. 2 cups vegetable broth
  11. Salt to taste
• Preparation Steps:
  1. In a pan, heat oil and add cumin seeds.
  2. Add onions, garlic, and ginger, and sauté until golden brown.
  3. Add tomatoes and cook until soft.
  4. Add spices and salt, and cook for another 2 minutes.
  5. Mix in the vegetables and rice.
  6. Store the biryani mix in an airtight container in the refrigerator.
• Cooking Steps:
  1. In a pot, add the biryani mix and vegetable broth.
  2. Bring to a boil, then reduce heat and simmer until the rice is cooked.
  3. Serve with raita or a side salad.

Snack and Side Dish Prep Ideas

20. Hummus and Veggie Sticks

Hummus and veggie sticks make for a healthy and convenient snack that you can prepare in advance. Find more snack recipes on our YouTube playlist.

• Ingredients:
  1. 1 can chickpeas, drained and rinsed
  2. 2 tablespoons tahini
  3. 2 tablespoons olive oil
  4. 1 clove garlic, minced
  5. Juice of 1 lemon
  6. Salt to taste
  7. Assorted vegetables (carrots, cucumbers, bell peppers, celery) cut into sticks
• Preparation Steps:
  1. In a food processor, blend chickpeas, tahini, olive oil, garlic, lemon juice, and salt until smooth.
  2. Transfer the hummus to an airtight container and refrigerate.
  3. Store the vegetable sticks in separate containers or ziplock bags in the refrigerator.
• Serving:
  1. Serve the hummus with veggie sticks for a quick and nutritious snack.

21. Energy Balls

Energy balls are perfect for a quick, nutritious snack that you can grab on the go.

• Ingredients:
  • 1 cup rolled oats
  • 1/2 cup peanut butter
  • 1/3 cup honey
  • 1/2 cup ground flaxseed
  • 1/4 cup chocolate chips (optional)
  • 1 teaspoon vanilla extract
• Preparation Steps:
  • In a bowl, mix all the ingredients until well combined.
  • Roll the mixture into small balls and place them on a baking sheet.
  • Refrigerate for at least 30 minutes to set.
  • Store the energy balls in an airtight container in the refrigerator.
• Variations:
  • Add dried fruits like cranberries or raisins.
  • Use almond butter instead of peanut butter.

22. Roasted Chickpeas

Roasted chickpeas are a crunchy and healthy snack that’s easy to prepare and store.

• Ingredients:
  • 1 can chickpeas, drained and rinsed
  • 1 tablespoon olive oil
  • 1 teaspoon paprika
  • 1/2 teaspoon cumin
  • Salt to taste
• Preparation Steps:
  • Preheat the oven to 400°F (200°C).
  • Pat the chickpeas dry with a paper towel.
  • In a bowl, toss chickpeas with olive oil, paprika, cumin, and salt.
  • Spread the chickpeas on a baking sheet in a single layer.
  • Roast for 20-30 minutes, stirring occasionally, until crispy.
  • Let cool and store in an airtight container.
• Variations:
  • Use different spices like garlic powder, chili powder, or curry powder.

23. Trail Mix

Trail mix is an easy and versatile snack that you can prepare in large batches.

• Ingredients:
  • 1 cup almonds
  • 1 cup cashews
  • 1/2 cup pumpkin seeds
  • 1/2 cup dried cranberries
  • 1/2 cup dark chocolate chips
  • 1/2 cup coconut flakes
• Preparation Steps:
  • In a large bowl, combine all the ingredients and mix well.
  • Store the trail mix in an airtight container or portion into smaller snack bags.
• Variations:
  • Add different nuts and seeds like walnuts, sunflower seeds, or peanuts.
  • Include other dried fruits like raisins, apricots, or mango.

24. Yogurt and Fruit Parfaits

Yogurt and fruit parfaits are a delicious and nutritious snack that can be prepped in advance.

• Ingredients:
  1. 2 cups Greek yogurt
  2. 1 cup granola
  3. 1 cup mixed berries (strawberries, blueberries, raspberries)
  4. Honey for drizzling (optional)
• Preparation Steps:
  1. In mason jars or containers, layer Greek yogurt, granola, and mixed berries.
  2. Repeat the layers until the jars are filled.
  3. Drizzle honey on top if desired.
  4. Seal the jars and refrigerate.
• Serving:
  1. Grab a parfait from the fridge for a quick and healthy snack.

Special Occasion Meal Prep Ideas

25. Festive Veggie Platters

A colorful veggie platter is perfect for special occasions and gatherings. Check out our salad recipes on YouTube for more festive ideas.

• Ingredients:
  • 1 cup cherry tomatoes
  • 1 cup baby carrots
  • 1 cup cucumber slices
  • 1 cup bell pepper strips
  • 1 cup broccoli florets
  • 1 cup cauliflower florets
  • Hummus or dip of choice
• Preparation Steps:
  • Arrange the vegetables on a large platter in an appealing way.
  • Place hummus or dip in the center of the platter.
  • Cover with plastic wrap and refrigerate until ready to serve.
• Variations:
  • Include other vegetables like snap peas, radishes, or celery sticks.
  • Offer multiple dips such as guacamole, tzatziki, or ranch.

26. Pre-made Masala Pastes

Homemade masala pastes can save time when preparing Indian dishes for special occasions. Explore our chutney recipes on YouTube.

• Ingredients:
  1. 1 cup chopped onions
  2. 1 cup chopped tomatoes
  3. 2 cloves garlic
  4. 1-inch piece ginger
  5. 2 teaspoons cumin seeds
  6. 2 teaspoons coriander seeds
  7. 1 teaspoon turmeric
  8. 1 teaspoon garam masala
  9. Salt to taste
• Preparation Steps:
  1. In a pan, dry roast cumin and coriander seeds until fragrant. Let cool and grind into a powder.
  2. In a blender, combine onions, tomatoes, garlic, ginger, roasted spice powder, turmeric, garam masala, and salt.
  3. Blend into a smooth paste.
  4. Store the masala paste in small portions in the refrigerator or freezer.
• Usage:
  1. Use the masala paste as a base for curries, biryanis, or marinades.

27. Samosa Filling

Preparing samosa filling in advance can make assembling these delicious snacks much quicker.

• Ingredients:
  1. 2 large potatoes, boiled and mashed
  2. 1/2 cup green peas
  3. 1 tablespoon oil
  4. 1 teaspoon cumin seeds
  5. 1 teaspoon coriander powder
  6. 1 teaspoon garam masala
  7. 1/2 teaspoon turmeric
  8. Salt to taste
• Preparation Steps:
  1. In a pan, heat oil and add cumin seeds.
  2. Add peas and cook for a few minutes.
  3. Add mashed potatoes, coriander powder, garam masala, turmeric, and salt. Mix well.
  4. Cook for a few minutes and let cool.
  5. Store the filling in an airtight container in the refrigerator.
• Usage:
  1. Use the filling to make samosas when needed.

28. Dhokla Batter

Dhokla batter can be prepared in advance for a quick and tasty snack or appetizer.

• Ingredients:
  1. 1 cup gram flour (besan)
  2. 1/2 cup yogurt
  3. 1 teaspoon ginger paste
  4. 1 teaspoon green chili paste
  5. 1 teaspoon eno fruit salt
  6. Salt to taste
  7. Water as needed
• Preparation Steps:
  1. In a bowl, mix gram flour, yogurt, ginger paste, green chili paste, and salt.
  2. Add water gradually to make a smooth batter.
  3. Just before steaming, add eno fruit salt and mix well.
  4. Store the batter in an airtight container in the refrigerator.
• Cooking Steps:
  1. Pour the batter into a greased steamer tray.
  2. Steam for 15-20 minutes or until a toothpick inserted comes out clean.
  3. Serve with chutney.

29. Bhel Puri Mix

Bhel puri mix can be prepared ahead of time for a quick and delicious snack.

• Ingredients:
  1. 2 cups puffed rice
  2. 1/2 cup sev
  3. 1/2 cup roasted peanuts
  4. 1/2 cup chopped onions
  5. 1/2 cup chopped tomatoes
  6. 1/2 cup boiled potatoes, diced
  7. Chopped coriander
  8. Tamarind chutney
  9. Mint chutney
  10. Chaat masala
• Preparation Steps:
  1. In a large bowl, combine puffed rice, sev, and roasted peanuts.
  2. Store the dry mix in an airtight container.
  3. Store the chopped vegetables separately in the refrigerator.
• Serving:
  1. Just before serving, mix the dry ingredients with the chopped vegetables, chutneys, and chaat masala.
  2. Garnish with chopped coriander.

30. Chutneys and Dips

Pre-made chutneys and dips can enhance any meal, especially during special occasions.

• Ingredients for Mint Chutney:
  1. 1 cup fresh mint leaves
  2. 1/2 cup fresh coriander leaves
  3. 2 green chilies
  4. 1-inch piece ginger
  5. Juice of 1 lemon
  6. Salt to taste
• Preparation Steps:
  1. In a blender, combine mint leaves, coriander leaves, green chilies, ginger, lemon juice, and salt.
  2. Blend until smooth.
  3. Store in an airtight container in the refrigerator.
• Ingredients for Tamarind Chutney:
  1. 1/2 cup tamarind paste
  2. 1/2 cup jaggery
  3. 1 teaspoon cumin powder
  4. 1/2 teaspoon black salt
  5. 1/2 teaspoon red chili powder
  6. Water as needed
• Preparation Steps:
  1. In a saucepan, combine tamarind paste, jaggery, cumin powder, black salt, red chili powder, and water.
  2. Cook until the jaggery melts and the chutney thickens.
  3. Let cool and store in an airtight container in the refrigerator.

Conclusion

Meal prepping is more than just a time-saver; it promotes holistic wellness. By incorporating these healthy meal prep ideas, you ensure a balanced, nutritious diet even on busy days. Planning ahead reduces stress and ensures you always have delicious, healthy food ready. Remember, healthy food recipes don’t have to be complicated. Complement your meal prepping with yoga, meditation, and regular exercise for overall well-being. Listen to your body, choose seasonal produce, and make gradual changes. Celebrate your progress and aim for a sustainable routine that enhances your health and happiness.  For more inspiration, check out our YouTube playlists on breakfast, lunch, dinner, snacks, salad, and chutney recipes.

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Priyanka Khurana Goyal

Priyanka Khurana Goyal is a prominent Indian figure renowned for her diverse accomplishments and contributions across various fields.. Read more