Meal prep

Meal prep is the quiet superpower behind a calmer week. Spend an hour or two on Sunday — or whenever your kitchen is yours — and you walk into Monday with lunches packed, proteins marinated, and a fridge that already knows what dinner looks like. This collection is for anyone who wants to streamline the week without eating the same boring bowl five days running.

What you'll find here

Recipes designed to portion cleanly, hold up in the fridge for 4-5 days, and reheat without losing their soul. Think grain bowls and mason-jar salads, marinated chicken or paneer ready for the pan, sheet trays of roasted vegetables, chickpea and lentil curries that taste better on day three, and biryani-prep components you can mix and match. Indian dabba-style boxes — sabzi, dal, roti — fit right in.

When to reach for these recipes

• Sunday cook-ups before a packed work week
• Calorie-tracked or high-protein eating where consistency matters
• Tiffin and lunchbox routines for the office or hostel
• Busy parenting weeks when 6pm decisions feel impossible
• Travel and hostel kitchens where fridge space is precious

Tips for prep that actually holds up

Cool food fully before sealing it, store sauces separately, and keep crunchy elements (papad, nuts, fried onions) in a small zip pouch on the side. Reheat with a splash of water for curries and a sprinkle for rice — microwave-friendly is the goal, not microwave-mush.

Pair this with batch cook for the bigger pots and lunchbox friendly for tiffin-tested ideas.