11 Steps to Weekly Meal Prep, Indian-Style

7. Make Protein Packs: Paneer, Eggs, Chicken, Fish Options

A little planning for proteins saves dinnertime stress and keeps flavors bright. Press and cube paneer, then store it in a light saline solution to keep it moist; marinate half the batch in turmeric, chili, and garam masala for quick curries. Hard-boil eggs in batches and keep them peeled for salads and wraps. For meat eaters, portion chicken in marinade tubs — a simple yogurt-spice marinade works well for the week and keeps meat tender. Freeze fish fillets individually wrapped and thaw overnight in the fridge for quick pan-frying. Keep cooked protein separate from gravies to avoid texture loss when reheating; add the cooked protein to the base just before warming. For plant-forward meals, roast or pan-sear spiced tofu or tempeh as a direct swap for paneer or meat. Clear labeling with dates helps you rotate proteins safely and reduces last-minute shopping trips.