Meal prep removes daily decision-making, which is where most diets fall apart. You don’t need fancy recipes – just a repeatable routine.
The 4-part formula
- Protein: chicken, eggs, paneer, fish, tofu or lentils
- Carbs: rice, roti, oats, potatoes
- Vegetables: roasted or stir-fried in bulk
- Flavour: a couple of sauces or spice mixes to avoid boredom
A 90-minute Sunday routine
- Cook two proteins and one big batch of carbs.
- Roast or sauté a tray of vegetables.
- Portion into airtight containers.
- Prepare grab-and-go snacks: boiled eggs, fruit, curd cups.
Storage tips
Refrigerate cooked meals within two hours and eat them within 3–4 days. Freeze the rest for later. Label containers with the date.