Simple Meal-Prep Recipes for Weight Loss
Meal prep is what keeps a weight-loss plan alive on a busy Wednesday. The recipes here store and reheat well, so a little cooking on the weekend gives you filling, portion-friendly meals through the week.
Each recipe includes storage and meal-prep notes plus a per-serving calorie and protein estimate. For the underlying method, read how to build a weight-loss plate.
How to choose
Choose recipes that hold their texture after cooling and reheating. Dal, curry, baked chicken, chilla batter, and dry bhurji-style fillings usually work better than crisp foods that turn soft in the fridge. Portion meals before storing if you know weekday decisions are where things slip.
Best ingredients for this goal
Chicken is useful for batch-cooked protein. Moong dal works for khichdi, dal, and chilla batter. Paneer can be prepped as bhurji or tikka in measured portions, and besan is handy for quick chillas when you want a fresh-cooked meal from a prepared mix.
10 recipes. Around 260 cal and 18g protein per serving on average (estimates).
Baked Tandoori Chicken
Moong Dal Khichdi
Light Rajma Masala
Light Dal Tadka
Light Chana Masala
Soya Chunk Curry
Light Indian Chicken Curry
High-Protein Moong Dal Chilla
Low-Calorie Paneer Bhurji
Besan Chilla
FAQs
- What makes a recipe good for meal prep?
- It stores and reheats well without falling apart, holds its texture for a few days, and can be portioned ahead. The recipes here include storage and prep notes.
- How do I meal prep for weight loss?
- Batch-cook a protein, a grain, and a couple of vegetables, keep them separate, and assemble portion-controlled plates through the week. See the guide on building a weight-loss plate.
- How long do meal-prep recipes usually keep?
- Most cooked dal, curry, chicken, and chilla batter components keep 2-4 days refrigerated when cooled quickly and stored in airtight containers. Reheat thoroughly before eating.
- What should I cook first for a weight-loss meal prep?
- Start with the protein anchor, then add vegetables and a measured carb. This keeps portions easier to control and avoids building the week around only rice or roti.