Is meal prepping a smart choice in India? – Lifestyle

Meal prepping, in essence, involves the organization, preparation, and cooking of meals in large quantities in advance, ensuring you have ready-to-eat options available throughout the week.

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In Brief

• Meal prepping has emerged as the most popular method for meal preparation.
• Experts note that meal prep practices can differ across regions in India, influenced by variations in spices and local climates.
• In India, effective storage is essential to avoid spoilage, particularly in warmer weather.

In today’s fast-paced society, we often find ourselves skipping meals or relying heavily on delivery services like Zomato and Swiggy. We all intend to stick to homemade meals, but let’s face it—some days are just too hectic, and on others, even the thought of entering the kitchen feels overwhelming.

The tendency to skip meals and resort to dining out isn’t a new issue; it has been prevalent for quite some time. As with many contemporary challenges, the Internet and social media, along with food influencers and online chefs, are stepping in to provide solutions. From 15-minute dinners to quick and healthy recipes, social media is overflowing with ideas for meals that can be prepared in no time.

Yet, nothing has captured the spotlight quite like meal prepping, which has become the trendiest kitchen hack for saving time.

What is Meal Prep?

Meal prepping, in its simplest form, involves the planning, preparation, and cooking of meals in large quantities in advance, allowing you to have convenient, ready-to-eat options available throughout the week.

After being prepared—typically over the weekend—the meals are divided into portions, stored in the refrigerator or freezer, and can be reheated whenever needed.

Tarini Ahuja, co-founder and chef at Rose Café in Delhi, shares with India Today that meal prepping is an excellent way to enhance efficiency, save time, and ensure that you maintain a healthy diet all week long.

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According to Tarini, the idea of meal prep takes on a different meaning in the hospitality sector. In restaurants, meal prep is often referred to as “Mis En Place,” which involves organizing and preparing ingredients in advance. This approach allows chefs to efficiently cook fresh meals for their guests.

“This ranges from washing, chopping and parboiling vegetables, making pickles, portioning out and cleaning the meats and seafood, making our in-house slow-cooked sauces and so on,” she adds.

For Shivani Sharma, a chefpreneur and founder of Gourmestan, meal prepping serves as both a practical solution and an opportunity to elevate the culinary experience.

“It is especially for those who appreciate gourmet cooking. This is because planning and preparing meals in advance allows an individual to focus on perfecting the taste and presentation during the process of cooking,” Shivani says.

She emphasizes that meal prepping promotes more balanced meals and creates stress-free dining experiences, while also decreasing the chances of procrastination or impulsively ordering takeout.

“Planning and prepping meals in advance allows individuals the mental space, time and clarity to experiment with multiple flavours, textures and seasonal ingredients,” she adds.

From health enthusiasts to those seeking convenience, prepped meals are now ubiquitous.

While it’s difficult to determine the exact origins of meal prepping, it began to gain popularity in the 1990s, particularly among health-conscious individuals in the West.

In India, however, prepped meals evolved into a commercial enterprise when brands like Haldiram entered the ready-to-eat food market, quickly becoming a favorite among Indians abroad or frequent travelers (we all know someone who won’t leave home without a stash of Haldiram’s ready-to-eat meals).

Recently, meal prepping has embraced a healthier approach in India, becoming synonymous with home-cooked dishes stored in the fridge, free from the preservatives found in pre-packaged alternatives.

How Do Indians Meal Prep?

Indians have been practicing meal prep for generations. Think back to when our grandmothers would make achaar (pickles) during the summer months; that was also a form of meal preparation. However, experts note that meal prepping can vary significantly across regions due to differences in spices and climate.

For example, Ishijyot Surri, the executive chef and founder of Mulk, Miniyaturk, and SJI Gourmet, explains that in North India, the focus is on “layering flavors.” He emphasizes that when preparing meals, it’s crucial to concentrate on essential ingredients such as onions, tomatoes, and garlic.

“These staples create the base for gravies and contribute to the overall depth of flavour in your dishes,” he adds.

The Role of Spices in Indian Meal Prep

Another crucial aspect of the Indian palate, particularly in North Indian cuisine, is the significance of spices. Chef Nitten Chughh, the culinary director at Caravela Beach Resort in Goa, highlights that many Indian spices, such as turmeric and chili, possess natural preservative qualities, making them excellent additions to your meal prep.

When preparing gravies, marinades, and chutneys, Suri advises cooking them only partially in advance—such as holding off on adding salt to chutneys. This technique allows you to finish cooking right before serving, ensuring that each dish is rich in flavor.

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In South India, Nitten recommends opting for lighter dishes like Sambar, Rasam, rice, and coconut-based curries during meal prep. For fans of dosa or idli, preparing a large batch of fermented batter at the beginning of the week can be a game changer.

You can also pre-make coconut, tomato, or peanut chutneys and store them in the refrigerator for quick and easy accompaniments.

Can Indian Meal Prep Be Nutritious?

We consulted various experts on how to make Indian meal prep healthy, and they clarified that there’s a common misconception that it can’t be nutritious.

Shivani suggests that to ensure you’re getting sufficient nutrients while meal prepping, aim to create colorful plates by including a diverse array of vegetables, legumes, and gluten-free grains like quinoa, millets, or brown rice.

“This is an easy way to ensure that you are consuming a wide range of vitamins and minerals. For protein, legumes such as lentils, chickpeas, tofu and tempeh offer a great combination of nutrition and flavour. Consider using healthy oils such as extra virgin coconut oil, mustard oil or avocado oil to enhance the nutritional value of your meals,” she says.

Tarini says, that while doing meal prep, she prepares sauces with tons of vegetables, which is a good way to get nutrition.

Pickling vegetables is also a great way to get nutrients and adds a delicious layer to your dishes, she says.

The Importance of Proper Storage

As temperatures soar across India, experts emphasize that meal prepping is only beneficial if food is stored correctly. Deepak Kumar, head chef of Indian cuisine at Chicken-Inn in Gurugram, advises taking special care with food storage, particularly in warmer weather.

He recommends that prepared items be promptly placed in deep freezers to maintain optimal temperatures. Regularly monitoring these temperatures is also essential to prevent spoilage, especially during India’s hotter months.

Suri concurs, highlighting the importance of effective refrigeration for perishable items like dairy products, meats, and homemade chutneys.

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He also suggests using airtight containers to store cooked components, which helps prevent contamination and keeps food fresh for longer.

“For items like kebabs, marinating meats and refrigerating them until ready to cook is advisable. This not only enhances flavour but also reduces spoilage risks. Incorporating traditional cooling ingredients such as yoghurt, mint, and tamarind can further extend freshness, providing a delightful taste while countering the heat,” says Suri.

For Dhruv Oberoi, executive chef at Olive Qutub and The Grammar Room, a great way to enhance nutrient content is by choosing seasonal ingredients, which he believes can significantly alter the flavor and texture of dishes. Pro Tip: On particularly hot days, consider planning meals that can be enjoyed cold or require minimal cooking time.

In Conclusion

Meal prepping can be your ideal solution for those busy days when cooking feels daunting or time is limited. It pairs wonderfully with Indian cuisine, renowned for its vibrant flavors, rich colors, and diverse textures, making the meal prep process truly enjoyable—provided it is executed and stored properly!

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