34 Healthy Indian Meal Prep Recipes (under $3 per serving)

Looking for a cheaper, healthier, and more delicious way to feed your family? I have been there. As a busy person, I know the importance of feeding your household nutritious food on a budget. I am excited to share 34 healthy Indian meal prep recipes for $3 per serving.

Batch Cooking and Portioning Indian Meals

For working women and men, batch cooking and portioning meals are a great life saver to make meal prep work easier and save energy and money.  With these easy meal prep ideas, you can meal prep large quantities of food during the week and store them in portions for quick and easy meals.

Mixing and Matching

Plan your Indian meals around a few items that can be combined differently. This is a great way to create various meals without making multiple recipes. 

Dump-and-Go Meal Kits

If you’re looking for an effortless way to prepare a delicious plan, pre-measured ingredients are the answer! With pre-measured ingredients, follow the instructions, and you’re good to go! 

Meal-swapping

Exchanging meal prep meals with friends or family to save time and money. Meal-swapping also encourages socialization and allows people to exchange recipes and cooking tips.

Condiment Meal Prep

Doing meal prep work in advance is a great way to save time and add flavor to your meals – a lifesaver for busy working women and men. For example, I usually make a batch of my favorite dressing and sauce or spread and store in the fridge overnight or up to a week. That way, I’ll have it on hand and never have to worry about running out when I need it.

Ingredient Prep

Prepping ingredients is a great way to save time and energy before cooking. Meal prep work, such as chopping, slicing, and dicing ingredients beforehand, helps you quickly and easily assemble Indian meals during the week.

What Are the Benefits of Meal Prep?

While it might seem complicated, it doesn’t have to be. With a few easy meal prep ideas, meal prep can become an easy way to create healthy meals that are convenient and delicious.

Here are some of the benefits of having a meal plan:

Saves you Time

These easy meal prep ideas eliminate daily meal planning and cooking all the weekly meals, saving you time. I no longer worry about what I will eat or having to take time in meal preparation. I can grab my prepped meal and be on my way.

Saves you Money

Making meals ahead of time allows you to use the same ingredients for multiple meals, avoiding food wastage. This can help you budget your money more effectively and save on meal costs.

Eat Healthily 

A meal plan allows you to create meals with healthier, nutrient-dense ingredients. By planning and preparing meals in advance, you can also easily portion out meals and snacks, making it easier to control your overall calorie intake. 

Relief Stress 

When you meal prep, you reduce the stress of coming up with a meal on the spot, making it easier to stick to your meal plan. Before, I used to feel overwhelmed by the idea of coming up with a meal at the last minute and often resorted to unhealthy takeout options. Meal prep has been a great way to stay on track with my diet and ensure I eat healthily every day of the week.

Eat Greater Variety

Meal prep allows one to try new food and explore different easy meal prep ideas. This can help you expand your palate and explore new flavors. In addition, when you prep a weekly meal plan, you can create meals with various ingredients and flavors. This can help keep your diet balanced.

How to Meal Prep up to a Week

Meal prep over the weekend can make the weekly meal-cooking process less time-consuming. Try some of these tasks to prepare Indian food at home:

Pre-Chop Vegetables

Wash and dice salad ingredients and vegetables like onions, bell peppers, and tomatoes and store them in the refrigerator. There are many meals you can make with them all week long.

Prepare Marinades or Curries

Make marinades or curries on the weekend and store them in the refrigerator or freezer. This will help you make quick meals as desired in the coming weekly meal plan. 

Make Snacks

Make snacks like samosas, pakoras, or cutlets that can be frozen and used as needed during the coming week.

Meal Preparation Roti Dough During the Weekend

Making roti dough over the weekend allows you to make fresh roti quickly during the week. 

Store Dry-Roasted Sooji in Air-Tight Containers

You can also dry roast sooji and preserve it in individual air-tight containers. This step eliminates the need to roast the sooji each time you make roti. 

Prepare Paratha Stuffing or Sandwich Stuffing

Additionally, you can make paratha or sandwich stuffing in advance and preserve it in the refrigerator. This helps make the process of making parathas and sandwiches during the week simpler.

Make a Batch of Coriander Chutney

Lastly, you can make a big batch of coriander chutney and store it in an air-tight jar in the fridge. 

34 Healthy Indian Food Recipes       

A lot of these are very budget-friendly, easy meal prep ideas making grocery shopping a whole lot better! 

Indian Food Ideas for Breakfast

1. Vegetable Semolina Porridge

Rava Upma is a traditional breakfast in south India, prepared with sooji (Rava), spices, and various vegetables. This Vegetable Semolina Porridge is served with coconut chutney & coffee, but it tastes great even without it. Adding lots of vegetables makes this vegetable upma which is filling and a wholesome meal for the day.

2. Veggie Packed Dosa

This easy dosa recipe is perfect for an Indian-inspired healthy breakfast. It’s packed with veggies and uses fresh flavors from the south. You can cook the dosa’s and quickly reheat them in the microwave or prep the batter and leave it in the fridge, so they’re ready to cook.

3. Bathua Paratha (Flat Breads) 

Bathua Paratha is one of the most popular parathas (flat-breads) of Indian cuisine. Try adding some greens to get some morning vegetables in. They’re also freezer-friendly, so they’re perfect for double batching and freezing for later down the line.

4. Savory Dosas with Coconut Chutney

This Dosa with Coconut Chutney recipe is a classic southern Indian breakfast that’s very traditional and delicious. It’s gluten-free and only requires a few ingredients. You can also try a homemade coconut chutney to mix in some tropical flavors.

5. Kara Podi Kozhukattai (Rice Flour Dumplings)

These Kara podi kozhukattai spiced rice-based “dumplings” are a delicious, flavourful breakfast idea. They’re freezer-friendly once prepared or cooked, so you can easily double batch them for next week!

Indian Seafood/Meat Easy Meal Prep Ideas

6. Traditional Chicken Rogan Josh

In northern Indian (Kashmir) where rogan josh originates, tomatoes aren’t added to a rogan josh. Traditionally it’s also made with lamb or goat, but this Chicken Rogan Josh takes all the traditional spices and sauce and combines it with chicken. 

This recipe is super healthy and a great source of antioxidants, probiotics, and proteins. The great thing about this recipe is that the flavors intensify the next day, making it perfect.

7. Beef Kheema (Indian Ground Beef with Peas)

The beef Kheema is packed with delicious spices and vegetables. It’s an ideal choice for your meal plan because it only takes 10 minutes to make and uses common fresh ingredients you will most likely use in another recipe. If you’re looking for easy ground beef meal prep ideas, this one is perfect for you!

8. Instant Pot Chicken Vindaloo

An insanely delicious Instant Pot Chicken Vindaloo made with chicken thighs and toasted spices. All the warm, smokey spices combine to create a silky smooth sauce packed full of flavor. This is one of my favorite instant pot meal prep recipes!

9. Mangalorean Prawn Curry

This Mangalore shrimp or prawn curry is made with a coconut base. It is deliciously spicy and goes very well with boiled rice. Perfect for tropical lunch or dinner.

10. Spicy Indian Pan-Fried Salmon

This spicy Indian pan-fried salmon is quick and easy to make, spicy, and ridiculously tasty! It’s loaded with flavor and great for weeknight dinners! This is a unique take for a pescatarian meal prep idea!

11. Keto Coconut Chicken Curry

Have you been missing your favorite Indian takeout meal? Then this keto coconut chicken curry recipe is for you! It’s surprisingly easy to make at home. 

Coconut curry chicken is rich and warming, with a little spice and a whole lot of coconut cream curry flavor. I serve this keto chicken curry recipe over cauliflower rice for a classic taste, but it would also be fantastic over zoodles!

12. Chicken Tikka Masala

This Chicken Tikka Masala Recipe is so easy to make at home using simple and delicious ingredients like fragrant spices, tomato sauce, onion, garlic, ginger garlic paste cream, and butter. Filled with tender, juicy, marinated chicken pieces swimming in a rich, aromatic, and creamy curry sauce, the whole family will love this restaurant-quality chicken tikka masala recipe. This is one of my favorite healthy chicken meal prep ideas!

13. Keto Butter Chicken

This easy keto butter chicken recipe features a simple, quick marinade and rich butter chicken sauce! Learn how to make butter chicken for an Indian feast at home. This is one of my favorite one pot meal prep ideas!

Easy Meal Prep Ideas for Lunch and Dinner

14. Whole Masoor Dal (Brown Lentils)

Lentils are an incredible way of eating a high fiber and protein diet! Masoor Dal is one of the easiest, most flavorful dump-and-go vegan lentil recipes that can be made stove top or in an Instant Pot. It pairs well with rice, naan, paratha, or by itself with vegetables.

15. Mix Vegetable Daliya

Mix Vegetable Daliya / Dalia khichdi – Bulgur Pilaf is a savory, easy recipe to make for breakfast, lunch, or dinner! These healthy grains are so delicious; you will forget you are eating a healthy meal. Loaded with nutrients like protein, fiber, and vitamins, this is truly an Indian superfood that you’ll love feeding to your family.

16. Instant Pot Chana Masala (Chickpea Curry)

This Instant Pot Chana Masala (also called Punjabi Chole Masala or Chickpea Curry) is a spicy, flavor-packed dish of chickpeas, tomatoes, and spices that takes less than 30 minutes. This is a great freezer meal prep idea because of how well the curry reheats.

17. Traditional Sarson Ka Saag

Sarson ka saag or spicy mustard greens is a traditional North Indian saag to cook. Mustard greens are cooked along with onion, ghee, and other leafy vegetables. Making this in an instant pot makes it very easy to make and takes under 30 minutes. With an aromatic tempering of ginger garlic paste, cumin seeds, and ghee, this Punjabi Sarson da saag is a winter delicacy.

18. White Urad Dal Recipe {Instant Pot & Stovetop}

Instant pot split white urad dal is mild spicy Indian lentil curry pair with white rice. Cooked with basic spices, this white urad dal tadka is gluten-free & vegan.

19. Vegan Baingan Bhartha

Baingan Bhartha (mashed eggplant) pronounced bane-gun baar-tuh is generally associated with North Indian food. It is usually prepared by roasting a whole Baingain (eggplant) with skin and stem intact over an open fire or charcoal imparting a delicious smoky flavor. It is then cooled, peeled, mashed and roasted with spices. 

This recipe is made easier by using an oven to bake the eggplant. You can eat it naan or as bruschetta over Italian bread for a fusion Indian twist. It’s vegan, gluten-free and delicious! This is one of my favorite healthy vegan meal prep recipes! This is also great if you’re trying to find vegan keto recipes!

20. Savory Aloo Tikki’s (Potato patties)

It’s easily made with spices right in your kitchen pantry. Savory Aloo Tikki is so versatile as you can eat it traditionally or with a fusion Indian twist.

21. Kalan biryani (mushroom biryani)

Don’t miss this one-pot mushroom Kalan biryani to share with friends and family over your dinner gathering or a lunch treat. The guests for sure will be wowed, and for you, an easy peasy recipe.

22. Vermicelli Upma (Noodles) 

This vermicelli upma is a hearty Indian dish. Made with veggies and spices, it is nutritious and a tasty recipe.

23. Eggplant Coconut Curry

Spicy coconut curry with creamy chickpeas, warm spices, and roasted eggplant, the Eggplant Coconut Curry is so flavorful.

24. Instant Pot Aloo Matar (Potato and Pea Curry)

Aloo Matar is a delicious Indian Potato and Peas Curry. This easy and scrumptious Indian Vegetable Curry is made with basic pantry staples. Paired with steamed white rice, this vegan curry makes an ideal dinner choice.

25. Sweet Potato Chickpea Curry

Sweet potato chickpea curry makes a delicious and nourishing lunch or dinner. It’s easy to make and can be made ahead.

26. Kadhai Paneer

Kadhai Paneer is prepared by cooking Cubed cottage cheese and bell peppers in a delicious onion-tomato curry flavored with special Kadhai Masala.

27. Instant Pot Rajma Masala

Rajma masala is a delicious Indian curry made by slow-cooking red kidney beans in a rich and flavorful vegetable gravy called curry masala. Tender, melt-in-your-mouth kidney beans give hearty and comforting texture to this sultry Indian Curry. 

28. Instant Pot Yellow Moong Dal Tadka Fry

This recipe of Moong Dal Tadka Fry is one of the most popular and easy meal prep ideas. It forms an excellent accompaniment for the staple roti, sabzi (Indian bread with veggies). And it tastes great with rice. It is one of the easy meal prep ideas you think of when you think Ghar ka khana (home-cooked meal).

29. Air Fryer Vegetable Seekh Kebab

Veg Seekh Kabab is a vegan/vegetarian adaptation of famous minced meat kababs. This is made by making cylindrical logs from veggies, soya chunks/jackfruit with spices. These logs are then air fried or baked or fried. This is one of my favorite air fryer easy meal prep ideas!

30. Curry Vegetable Quinoa

This curry vegetable quinoa is a healthy vegetarian lunch or light dinner. Curry vegetable quinoa has colorful vegetables with delicious Indian curry spices.

31. Instant Pot Dal Tadka (Creamy Lentil Dahl)

Creamy Lentil Dahl also known as Dal Tadka is a popular Indian yellow lentil curry. This wholesome, comforting lentil recipe is vegan and gluten-free. It is easy to make in Instant Pot or stovetop pressure cooker.

32. Aloo Methi Tamatar Sabzi (Potato Curry)

Aloo Methi Tamatar is delicious Indian Fenugreek, Potato, and Tomato delicacy. It is considered a special winter medicine and a well-suited natural help for basic cold because of its solid antiviral properties.

33. Vegetable Biryani Meal Prep Jars

Biryani is a flavorful Indian rice dish that’s perfect for meal prepping. By layering the ingredients in jars, you can have a convenient and delicious meal ready to go. The beauty of this recipe is that it’s easily customizable to your liking – feel free to use any combination of vegetables that you prefer.

Ingredients

• Cooked basmati rice
• Assorted vegetables (carrots, peas, potatoes, cauliflower), roasted or steamed
• Fried onions (store-bought or homemade)
• Fresh herbs (cilantro, mint)
• Yogurt (optional)

Instructions

1. Layer the Jars: Divide the cooked basmati rice among meal prep jars. Top with roasted or steamed vegetables, fried onions, and fresh herbs. If desired, add a dollop of yogurt on top.
2. Reheat: When ready to eat, microwave or bake the jars until heated through.

Meal Prep Tips

• Prep Ahead: Cook the rice and roast/steam the vegetables in advance. Let them cool completely before assembling the jars.
• Storage: Store the assembled jars in the refrigerator for up to 4 days.
• Reheating: Microwave or bake the jars until heated through. You can also enjoy them cold as a refreshing salad.

34. Tandoori Tofu Wraps

These wraps are a delicious and healthy vegetarian option. The tandoori marinade infuses the tofu with incredible flavor, while the fresh vegetables and raita add a refreshing crunch. You can use store-bought tandoori spice blend, or make your own for a unique flavor profile.

Ingredients

• 1 block extra-firm tofu, pressed and cubed
• 1/4 cup plain yogurt
• 2 tablespoons tandoori spice blend
• Whole wheat tortillas
• Shredded cabbage
• Cucumber raita (store-bought or homemade)

Instructions

1. In a bowl, combine tofu, yogurt, and tandoori spice blend. Mix well to coat. Let marinate for at least 30 minutes, or up to overnight.
2. Preheat oven to 400°F (200°C) or prepare a grill. Bake or grill the tofu until browned and heated through.
3. Warm the tortillas. Fill each tortilla with tandoori tofu, shredded cabbage, and cucumber raita.

Meal Prep Tips

• Prep Ahead: Marinate the tofu and prepare the cucumber raita in advance. Store them separately in airtight containers in the refrigerator for up to 4 days.
• Assembly: Warm the tortillas and assemble the wraps just before eating to keep them from getting soggy.

6 Indian Food Prepping Tips

Growing up, my family never ate Indian food, but for the last two years, I’ve tried many different Indian restaurants where I live. Every time I go out, I come away with new easy meal prep ideas to make at home.

I’m a huge fan of making Indian food. It’s the perfect cuisine for so many reasons.

Here are 6 tips I have to offer after making hundreds of different meal prep ideas.

1. Make and freeze curries in a big batch – The most time-consuming part of making Indian food is slowly prepping whatever curry or stew base the recipe calls for. This usually requires a lot of chopping, several seasonings spices, and slowly layering the different ingredients. I recommend making a big batch of your favorite sauce and freezing extra servings. Then whenever you want, you can pull one out, reheat it, and toss in your protein of choice.
2. Use a food processor to chop vegetables – Indian recipes call for loads of different vegetables – usually chopped up. Doing all this with a knife is time-consuming, so I recommend using a food processor or blender to chop your vegetables.
3. Buy premade pastes – Nothing is better than truly homemade Indian food, but it can take forever to prep. Also, some recipes may call for ingredients that are hard to find or uncommon in grocery stores. Buying premade pastes and curries may not be as good, but it’s much faster.
4. Use low-fat coconut milk – Many curry recipes call for coconut milk to add a creamy texture. Using low-fat coconut milk is a great way to reduce fat content and make your recipes healthier!
5. Sneak in some beef if you aren’t against it – Cows are considered sacred animals in India, so it’s rare to ever see an Indian recipe with beef. If you aren’t morally against eating beef, swapping steak or ground beef into some of these recipes can be super tasty!
6. Use an air fryer – Many of these easy meal prep ideas call for you to cube up your chicken and add it to the stew or curry base. If you air fry your chicken first to make it crispy, it can create a great texture in your recipe!

Time-Saving Tips and Hacks for Meal Prep Summary

Tip or Hack	Description	Meal Prep Process
Plan your meals in advance	Plan your meals for the week ahead of time to save decision-making time and ensure you have all the necessary ingredients.	Meal Planning
Make a grocery list	Create a detailed grocery list based on your planned meals to streamline your shopping and prevent missing any ingredients.	Meal Planning
Prepare ingredients in advance	Chop vegetables, marinate meat, and prepare ingredients ahead of time to minimize prep work during the actual cooking process.	Ingredient Prep
Use a food processor to chop vegetables	Speed up the chopping process by using a food processor or blender to chop various vegetables required in Indian recipes.	Ingredient Prep
Buy premade pastes	Opt for store-bought premade pastes and curries to save time on prepping ingredients and to access flavors that may be hard to find or uncommon in grocery stores.	Ingredient Prep
Use low-fat coconut milk	Substitute regular coconut milk with low-fat alternatives to reduce the fat content in curry recipes while maintaining a creamy texture.	Ingredient Prep
Sneak in some beef if you aren’t against it	If you’re open to consuming beef, consider incorporating steak or ground beef into Indian recipes for added flavor and variety.	Ingredient Prep
Make and freeze curries in a big batch	Prepare a large batch of your favorite curry or stew base, freeze extra servings, and reheat and add protein when needed.	Storage, Ingredient Prep
Use an air fryer	Before adding chicken to stews or curry bases, air fry it to achieve a crispy texture, enhancing the overall dish.	Ingredient Prep
Use batch cooking	Cook larger quantities of food at once to have prepared meals for multiple days, reducing cooking time.	Batch Cooking
Invest in quality storage containers	Use durable and airtight containers to store prepped ingredients and cooked meals, ensuring freshness and easy access when needed.	Storage
Utilize slow cooker or Instant Pot	Take advantage of slow cookers or Instant Pots for hands-off cooking that saves time and allows you to multitask while your meal is being prepared.	Cooking

30-Minute Indian Dinner Recipes

No more stressing about what to eat for dinner, thanks to these recipes. Each dish takes 30 minutes or less, including prep and cooking time.

Dhokla Sushi With Bell Peppers

This recipe combines the best Japanese Sushi and Indian dhokla in one delicious plate. The dhokla-based sushi uses a base of idli batter cooked with dhokla thali for the sushi. You can then line this base with coconut and black sesame seeds on one side and spicy, cheesy garlic chutney on the other.

Che-Mato Pasta

This che-mato pasta one-dish meal prep is super delicious, and you can have it for supper or even as an evening snack. You can be creative in this recipe and add cabbage, beans, and grated carrots. The tomato puree adds a tangy taste, while the grated cheese will surely fill you up.

Mashed Potatoes With Sauteed Vegetables

The Mashed Potatoes With Sauteed Vegetables is an elegant continental dish with a pleasant flavor that your whole family will love. It is loaded with the lip-smacking flavours of potatoes, butter, and cream. I love to add healthy boiled vegetables to the recipe to make it even more tasty.

Vegetable Panchmel Khichdi

This delicious Vegetable Panchmel Khichdi is a healthier variation of the simple rice khichdi. I love this version because it has many flavorful spices and is enriched by many fresh vegetables. 

Broccoli and Baby Corn Hakka Noodles

Don’t miss out on this Indo-Chinese noodles dish where noodles are cooked with ginger, celery, garlic, and veggies like capsicum, onions, baby corn, and broccoli. It makes for a luxurious meal you will love to the last bite.

Indian Dinner Menu Ideas For A Week

When starting a week, one thing that worries most busy people is what to cook for their families amid busy weekday schedules. Here is a simple Indian meal plan for a week.

Monday 

You can make Tadka dal and mix vegetables for the first day of the week. Adding veggies to the recipe makes it healthier and more flavorful.

Tuesday 

Tuesday’s menu is easy with this Amrisari Chole Masala. Amritsari Chole Masala is different from the usual channa Masala. Pair it with bhatura, roti, Amritsari kulcha, and rice. 

Wednesday 

Change your menu from the typical Indian Tadka dal. Try this simple but delicious butter chicken with naan from India. Use cream, tomato sauce, and a handful of spices to make your homemade signature curry spice blend.

Thursday 

The weekend is fast approaching; it’s Thursday, and you need a good Mushroom Matar Masala for supper night.

Friday 

For Friday evening extravagance, you can make Prawn/shrimp Biryani, which will have you asking for more. Layer the spicy shrimp masala with fragrant basmati rice and crisp fried onions and slow cook to perfection.

Saturday 

Saturdays are meant for eating out, but today, you prefer to dine in and keep it simple with the Punjabi Kadhi Pakora, Lemon pickle, Jeera rice, and Chopped Salad.

Sunday

The weekend is almost over. This day, spinach corn pasta salad is bound to save you some energy and be used for the new week ahead.

Frequently Asked Questions

Conclusion

Indian food is now a staple in my easy meal prep ideas rotation. This guide of 34recipes that cost less than $3 per serving are all made easier with time-saving batch cooking, portioning, and hacks. If you need more recipe suggestions, check out these high calorie meal prep recipes.