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Add some spicy to your meal plan with these delicious, healthy Indian meal prep recipes. Meal prepping is a great way to save you time and money, giving you time to pursue other things.
If you haven’t ready our meal prep for beginners guide, it’s the perfect way to get started!
Lots of traditional recipes are vegetarian, so get ready for a lot of spiced veggie goodness.
One amazing thing about Indian meal prep is the range of health benefits you get from the vast range of spices used.
Frequently Asked Questions
We recommend using glass containers because many Indian recipes have spices and sauces that stain plastic containers.
You might be surprised, but there is a big difference in cuisine, and a lot of it is due to the landscape and climate. Indian is a vast country, and different crops grow in different parts. You will find more tropical vegetable and seafood dishes in the south and more meaty dishes in the north.
Some popular dishes in north India include…
• Rogan Josh (curried meat)
• Butter Chicken (creamy tomato curry)
• Kheer (rice pudding)
Some popular dishes in south India include…
• Sambar (lentil stew)
• Dosa (savory pancakes)
• Idli (steamed rice cakes)
32 Healthy Indian Meal Prep Recipes
A lot of these are very budget-friendly recipes making grocery shopping a whole lot better!
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Indian Meal Prep Breakfast Ideas
Rava Upma is a traditional breakfast in south India, prepared with sooji (Rava), spices, and various vegetables. This suji upma 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.
This easy dosa recipe is perfect for an Indian-inspired healthy breakfast meal prep. 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.
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.
It’s 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.
These 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 Meat & Seafood Recipes
In northern Indian (Kashmir) where rogan josh originates, tomatoes aren’t added to a rogan josh. Traditionally its also made with lamb or goat, but this recipe 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 for meal prepping.
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.
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 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 meal prep.
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 and meal prep!
Have you been missing your favorite Indian takeout meal? Then this low-carb 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!
This Chicken Tikka Masala Recipe is so easy to make and meal prep right at home using simple and delicious ingredients like fragrant spices, tomato sauce, onion, garlic, ginger, 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 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.
Indian Vegetarian Lunch and Dinner Recipes
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.
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.
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.
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 garlic, cumin seeds, and ghee, this Punjabi Sarson da saag is a winter delicacy.
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.
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!
It’s easily made with spices right in your kitchen pantry. It’s so versatile as you can eat it traditionally or with a fusion Indian twist.
Don’t miss this one-pot mushroom 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.
This vermicelli upma is a hearty Indian dish. Made with veggies and spices, it is nutritious and a tasty Indian meal prep recipe.
Spicy coconut curry with creamy chickpeas, warm spices, and roasted eggplant, the Eggplant Curry is so flavorful.
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 meal prep dinner choice.
Sweet potato chickpea curry makes a delicious and nourishing lunch or dinner. It’s easy to make and can be made ahead, perfect for meal prep.
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.
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.
This recipe of Dal Fry is one of the most popular and easy-to-make recipes. 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 recipes you think of when you think Ghar ka khana (home-cooked meal).
Veg Seekh Kabab is a vegan/vegetarian adaptation of famous minced meat kababs. This is made by making cylindrical logs from veggies and soya chunks/jackfruit with spices. These logs are then air fried or baked or fried.
This curry vegetable quinoa is a healthy vegetarian lunch or light dinner. Curry vegetable quinoa has colorful vegetables with delicious Indian curry spices.
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.
Aloo Methi Tamatar is delicious Indian Fenugreek, Potato, and Tomato delicacy. It is considered a special winter medicine, and it is a well-suited natural help for basic cold because of its solid antiviral properties.
Richmond Howard started Meal Prepify in 2019 and has helped over a million people learn how to meal prep, get better at meal planning, and create a kitchen they love to use. He’s an avid home chef and loves to bbq, grill out, and make awesome food for family and friends. He’s been featured on MSN, Renaissance Periodization, and Good Financial Cents.