Healthy Indian Meal Prep Recipes for Lunch & Dinner (Calories Included) | Joanna Soh

brown rice

🥗Healthier: quinoa

💰Cheaper: white rice

Quinoa is higher in protein and fiber.

coconut milk

🥗Healthier: almond milk

💰Cheaper: evaporated milk

Almond milk is lower in calories.

chickpeas

🥗Healthier: lentils

💰Cheaper: canned beans

Lentils cook faster and are nutrient-dense.

olive oil

🥗Healthier: avocado oil

💰Cheaper: canola oil

Avocado oil has a higher smoke point.

Cube the chicken breasts into chunks and slice the fish.

In a blender, add garlic and ginger with a splash of water and blend to make a thick paste.

In a bowl, combine the blended garlic and ginger paste, olive oil, lemon juice, yogurt, and spices; mix well.

Marinate the chicken and fish in the marinade for 15 to 20 minutes.

Preheat the oven to 220 degrees Celsius.

Skewer the chicken and place on a baking tray or place fish fillets directly on the tray.

Bake in the oven for 15 to 20 minutes until golden.

For the cucumber salad, combine chopped onions, tomatoes, cucumber, coriander, red chili powder, lemon juice, and salt in a bowl; mix well and chill in the fridge.

For the vegetable curry, sauté onion and garlic in olive oil until tender and golden brown for 2 to 3 minutes.

Add ginger, spices, and salt; mix well.

Add diced tomatoes, spinach, chickpeas, and carrots; stir in coconut milk.

Reduce heat to low and cook for 10 to 15 minutes, stirring occasionally.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary