For many Indians living abroad, the biggest challenge during the week is cooking after a long day of work or study. By the time you get home, you’re tired, hungry, and don’t want to spend an hour in the kitchen.
That’s where Sunday meal prep the Indian way comes in. With just 1–2 hours of preparation on Sunday, you can make cooking during the week much faster and easier.
Using quality ingredients from IndoKiwi Grocery, you can prepare the base of several Indian meals in advance and enjoy fresh, homemade food every day.
Let’s look at some simple meal prep ideas.
1. Cook Dal in Advance
Dal is one of the most common comfort foods in Indian households. Cooking dal from scratch every day can take time, but you can easily prepare it in advance.
How to prep
- Cook a large batch of dal (toor dal, moong dal, or masoor dal).
- Store it in airtight containers.
- Refrigerate portions for the week.
During the week
When you’re ready to eat:
- Heat a portion of dal.
- Add fresh tadka with cumin, garlic, and chili.
- Serve with rice or roti.
This simple trick turns a 30-minute cooking process into a 5-minute meal.
2. Chop Vegetables for the Week
Cutting vegetables daily is one of the biggest time-consuming tasks in cooking.
Instead, prepare them on Sunday.
Vegetables you can prep
- Onions
- Tomatoes
- Capsicum
- Beans
- Carrots
- Cabbage
Storage tips
- Store chopped vegetables in airtight containers or zip bags.
- Keep onions and tomatoes separate.
- Use within 3–4 days for best freshness.
Now when you cook during the week, your vegetables are already ready to go.
3. Prepare Masala Bases
Many Indian dishes start with the same base: onion, tomato, ginger, garlic, and spices.
Preparing this base in advance can save a lot of cooking time.
How to make a masala base
- Heat oil in a pan.
- Add chopped onions and cook until golden.
- Add ginger-garlic paste.
- Add tomatoes and spices like turmeric, chili powder, and garam masala.
- Cook until the oil separates.
Let the mixture cool and store it in containers.
How to use it
This base can be used for:
- Paneer curry
- Chickpea curry (chole)
- Vegetable curry
- Egg curry
With the masala ready, cooking a curry can take just 10 minutes.
4. Keep Ready-to-Cook Items Handy
Sometimes even meal prep isn’t enough, especially during busy weeks. That’s why it helps to keep a few ready-to-cook items in your kitchen.
Some useful options include:
- Frozen parathas
- Instant noodles
- Ready curry mixes
- Indian snacks
You can easily find these essentials at IndoKiwi Grocery, making it easier to enjoy authentic Indian food even when you’re short on time.
5. Prepare a Weekly Indian Meal Plan
A simple meal plan can make your week much easier.
Example:
Monday: Dal + rice
Tuesday: Vegetable curry + roti
Wednesday: Paneer curry
Thursday: Chole + rice
Friday: Quick Maggi or fried rice
Since the dal, vegetables, and masala bases are already prepared, cooking becomes quick and stress-free.
Final Thoughts
Meal prepping the Indian way doesn’t mean sacrificing freshness or taste. With a little preparation on Sunday, you can enjoy home-cooked Indian meals all week without spending hours in the kitchen.
Stock up on your favorite Indian ingredients and pantry essentials from IndoKiwi Grocery and make your weekly cooking routine simpler, faster, and more enjoyable.
Your future weekday self will thank you. 🍛