Introduction

Many people struggle with daily cooking. Every day the same questions come: “What to cook?” “Do we have vegetables?” “Should we order food?” This creates stress, wastes time, and often leads to unhealthy eating.

Meal prep is a solution. It doesn’t mean cooking everything for the week. It means preparing enough basics so daily cooking becomes quick and easy.

This beginner guide will show you how to do meal prep in about 2 hours per week.

Step 1: Choose 5 Simple Meals

Don’t choose complex dishes. Pick easy meals you can repeat.

Example weekly plan:

• dal + rice + sabzi
• khichdi + curd
• roti + vegetable curry
• eggs/paneer (as per preference)
• poha/upma for breakfast

The goal is simplicity.

Step 2: Make a Grocery List

Write down:

• vegetables
• lentils
• rice
• spices
• curd/eggs (optional)
• fruits

Buying with a list reduces extra spending and waste.

Step 3: Prep Vegetables (Biggest Time Saver)

Wash and chop:

• onions
• tomatoes
• basic vegetables

Store in containers.

Even chopping vegetables in advance saves 20–30 minutes daily.

Step 4: Cook Two Base Items

Cook:

• one dal/rajma/chole
• rice/khichdi base

You can rotate vegetables daily, but the base makes meals fast.

Step 5: Make 1–2 Quick Chutneys or Masala Base

A chutney or masala base makes food taste better quickly.

Example:

• green chutney
• onion-tomato masala base

This turns simple meals into tasty meals with little effort.

Step 6: Store Properly

Use airtight boxes.
Label if needed.
Keep cooked food for 2–3 days and cook fresh again mid-week if needed.

Meal prep should be safe and fresh.

Step 7: Daily Cooking Becomes Easy

Now daily cooking becomes:

• heat base
• add vegetables
• cook quickly
• serve

Instead of 60 minutes, meals can finish in 20 minutes.

Conclusion

Meal prep is not complicated. It’s a simple weekly habit that saves time, money, and stress. Start small: prep vegetables and cook one base dish. Once you feel comfortable, expand slowly.

With meal prep, you eat healthier, reduce ordering, and gain time daily.

FAQs

1) Is meal prep safe in Indian weather?
Yes, if you store properly and avoid keeping food too long.

2) Do I need special containers?
No, any clean airtight container works.

3) Can meal prep help weight control?
Yes, because planned meals reduce unhealthy ordering.