Healthy Indian Meal Prep Recipes for Lunch & Dinner

By Joanna 21/10/2019 In
Lunch / Dinner

I grew up eating Indian food often and I love the rich flavours that go into the dishes. Sadly, with a lot of takeaways, Indian food often get a bad rep for being high in calories and extremely unhealthy.

This is not entirely true. When you cook at home, you can control what goes in the dish and you can make them extremely healthy! I’m going to share with you an Indian Meal Prep which is easy-to-follow, delicious and nutritious!


Ingredients (serves 4):

1) 400g Chicken Breast

2) 400g Tilapia Fish

3) 1.5 tbsps. Olive Oil

4) 1/2 cup Plain Yoghurt

5) 4 Garlic Gloves, roughly chopped

6) 2 tbsps. Fresh Ginger, roughly chopped

7) 2 tbsps. Lemon Juice

8) 1 tsp. Ground Coriander

9) 1 tsp. Ground Cumin

10) 1 tsp. Ground Turmeric

11) ½ tsp. White Pepper

12) 1 tbsp. Paprika

13) 1 tsp. Salt



1) Cube the chicken breast into chunks and slice the fish.

2) In a blender add the garlic and ginger along with a splash of water and blend to make a thick smooth paste.

3) In a separate bowl add the blended garlic and ginger paste along with the rest of the marinade ingredients - oil, yoghurt, lemon juice and all the spices. Mix well.

4) Marinade the the chicken cubes and fish slices. Leave for 15 - 20 minutes for the meat to soak the flavours.

5) Pre-heat the oven to 220 Celsius / 420 Fahrenheit

6) After 15 minutes, skewer the chicken the wooden skewers and place it on a baking tray.

7) If you don’t the the wooden skewers, you can just place the chicken and fish fillets onto the baking tray.

8) Bake it the oven for 15 - 20 minutes or until just done.

7) Serve the tandoori chicken and fish with cucumber salad.


Total - 1383.5Cals, 61g Fat, 24.3g Carbs, 213.2g Protein

Per serving – 346Cals, 15.25g Fat, 6g Carbs, 53.3g Protein



Ingredients (serves 4)

1) ½ cup Onion, chopped

2) 1 cup Tomato, chopped

3) 1 cup Cucumber, chopped

4) 1/4 cup Fresh Coriander, chopped

5) 1 tsp. Red Chili powder

6) 2 tbsps. Lemon juice

7) Salt to taste



1) Add all the ingredients in a bowl. Mix well.

2) Allow it to chill in the fridge until it’s ready to be served.


Total – 134Cals, 2.44g Fat, 27.6g Carbs, 6g Protein

Per serving – 33.5Cals, 0.61g Fat, 6.9g Carbs, 1.5g Protein



Ingredients (serves 4):

1) 300g carrot, cut into cubes

2) 200g Spinach, fresh or frozen

3) 1 can (240g) Chickpeas, rinsed and drained

4) 1 can (400g) Diced Tomato

5) ½ cup Light Coconut Milk

6) 1 tbsp. Olive Oil

7) 1 medium Onion, diced

8) 6 Garlic Cloves, minced

9) Thumb-size piece Ginger, minced

10) 1 tbsp. Cumin

11) 1 tbsp. Curry Powder

12) 1 tsp. Paprika

13) Salt & Pepper to Taste



1) Sauté the onion and garlic with olive oil, until tender and golden brown, just for about 2 - 3 minutes.

2) Add ginger, cumin, curry powder, paprika, salt and pepper. Stir to combine before adding in the diced tomatoes, chickpeas and spinach.

3) The stir in the coconut milk and bring to a simmer. Reduce heat to low and cook everything together for 10 - 15 minutes before serving.

4) Stir occasionally and serve hot


Total – 1140Cals, 39g Fat, 170g Carbs, 47g Protein

Per serving - 285Cals, 9.75g Fat, 42.5g Carbs, 12g Protein


Per serving with 1 cup Basmati Rice - 476Cals, 10.35g Fat, 82.5g Carbs, 17.6g Protein


Subscribe for FREE