Meal prep: Plan, shop and prepare in advance for a busy lifestyle

What’s more tiresome than cooking? Planning what to cook. If these words resonate with you, this is your cue to start meal-prepping. Preparing your meals in advance helps you plan ahead and eat healthy even when you’ve had a busy day, are tired and can’t be bothered. Taking some time out over the weekend to plan, shop and prep your meals will make your entire week go easier.

It doesn’t mean eating the same food for two nights in a row, or slaving over the kitchen all weekend, but with a little planning, you can create a healthy, balanced meal routine that fits into your busy lifestyle.

Here’s how you can meal prep for the week ahead and make your life—and your kitchen—a whole lot easier.

• Start with a weekly meal plan

Start by deciding on what you would like to eat for the week. You should choose recipes that contain a balance of protein, carbohydrates, and healthy fats. Also, make sure to include several fruits and vegetables.

How to simplify meal planning:

• Pick a theme for each day, such as pasta Mondays or biryani Fridays.
• Rotate a set of go-to recipes to save decision-making time.

Tip: Use a shopping list to avoid impulse buys and ensure you have everything you need.

• Batch-cook staples

Prepare large portions of basic ingredients like rice, daal, roti dough, or grilled chicken that can be mixed and matched throughout the week. Store them in separate containers for easy assembly.

How to make the most of batch cooking:

• Cook basic daals and proteins in bulk and portion them into servings.
• Freeze extras for future use.

Tip: Invest in good-quality storage containers to keep your food fresh and organised.

• Pre-chop vegetables and fruits

Save time during the week by cutting up produce in advance. Store them in airtight containers so they’re ready to use in salads, stir-fries, or snacks.

How to keep produce fresh:

• Use paper towels in containers to absorb excess moisture.
• Store cut fruits in airtight jars with a splash of lemon juice to prevent browning.

Tip: Keep a variety of pre-chopped veggies on hand to add colour and nutrients to meals.

• Prepare versatile sauces and masalas

Homemade masalas, pastes, and chutneys can instantly elevate your meals. Prepare a few versatile options, like onion-tomato masala, green chutney, or garlic-ginger paste to add flavour without extra effort.

How to use sauces effectively:

• Store them in small portions in the fridge or freezer for easy access.
• Use onion-tomato masala as a base for curries, dals, or pulao.

Tip: Keep sauces refrigerated and use them within a week.

• Pack balanced meals

When assembling your meals, aim for a balanced plate: half vegetables, a quarter protein, and a quarter whole grains or starchy vegetables.

How to portion meals properly:

• Use compartmentalised containers to keep ingredients separate.
• Adjust portions based on your dietary needs and activity level.

Tip: Label containers with dates to track freshness.

• Include grab-and-go snacks

Prepare healthy snacks like trail mix, roasted chana or makhanas in advance. These are lifesavers when hunger strikes between meals.

How to prep snacks efficiently:

• Portion snacks into individual containers for convenience.
• Focus on nutrient-dense options to keep you full longer.

Tip: Keep snacks visible in your fridge or pantry for quick access.

Reassess and adjust weekly

At the end of each week, evaluate what worked and what didn’t. Tweak your meal prep routine to suit your preferences and schedule.

How to optimise your routine:

• Note leftovers or ingredients that went unused.
• Incorporate seasonal produce to keep meals interesting.

Tip: Experiment with new recipes to avoid getting bored with your meals.

By planning and prepping ahead, no matter how tired you are the end of the day, you will have something healthy to throw together for yourself and your family. A little effort upfront goes a long way in supporting your health and saving you time throughout the week.