Healthy Indian Meal Prep Recipes for Lunch & Dinner (Calories Included) | Joanna Soh

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Healthy Indian Meal Prep Recipes for Lunch & Dinner (Calories Included) | Joanna Soh

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!

READ BELOW for recipes and steps.

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I'm a certified Personal Trainer (ACE), Women’s Fitness Specialist (NASM) and Nutrition Coach, with over 9 years of experience.

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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


Healthy Indian Meal Prep Recipes for Lunch & Dinner (Calories Included) | Joanna Soh

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  • nita wary says:

    Lots of Love….Joanah😘😘😍😍❤️❤️❤️❤️Thank You so much much for your amazing videos….keep up the good work 😊😊👍❤️❤️❤️

  • Hey Bidadary! says:

    Please make moreeee meal prepping videos 💜

  • Jhilik Maity says:

    Omg.. So delicious… Luv frm India. 😍😍

  • Estelle and Alexander says:

    Fantastic video and upload my dear friend💞yummy and delicious looking dish mmmm😋wow loved it.Thanks a lot for sharing🌸💖

  • jennyincr says:

    Thank you so much! Lots of love from Costa Rica!!

  • pranati behera says:

    Love from india🙏🙏🇮🇳🇮🇳

  • Gladys葛蕾蒂斯 says:

    OMG, This is so good! You are so talented!❤️❤️❤️❤️

  • Rekha Grewal says:

    Curries become time consuming and confusing !! Only because as we increase the time to make it , we increase the ingredients (herbs and spices) and do not cook everything together , to make it more tasty… But dear , I think storing all this for 3 days is not healthy… This would destroy all nutrients. We can store these for a day only…

  • Farhana Banu says:

    Thank you so much for this video 😍😍😍😍 Mam I am 16 years old and my weight is 72 due to studies I can’t workout in morning it’s alright to do it in evening it will help me to lose weight and for how many hours I should workout. please reply me I need help of yours to lose weight please Mam can you say which work out of your s is good for me to lose weight especially lower body

  • Zareef Zamman says:

    Oh my goddddddďd jonah u make indian food love from india

  • Sharda Vibhar says:

    I’m already salivating🤤…..hahaha

  • khushbu singh says:

    Trying for Indian dishes
    Good efforts
    💐 💐

  • josephine lilly says:

    Btw u forgot to add hot chilly powder🤣

  • theFitty says:

    *Which day is your meal prep day? 🙂 share, everyone!*

  • Meghla Das says:

    I have all the ingredients in my kitchen already. I’m gonna make it now yummy 🤩🤩🤤🤤. And the salad recipe is my favourite 😁😁😁

  • Shravani Jilla says:

    I’m an Indian and I love yourworkout videos.. this video is amazing as well. Love from India💜💜

  • Olinda Rosales says:

    Hey Joanna! Thanks for uploading another awesome video and for inspiring me to make my own YouTube channel! Your the best! Lots of love from Canada 🇨🇦

  • Ran Sing says:

    Thanks…I am from india…
    And btw i know this recepis…

  • Dr Mero says:

    Amazing my lovely trainer Joanna, I love it 🌹😍😘❤️❤️❤️👏👏

  • B.Vasundhara Sony says:

    Hy Joanna…I follow your workout routines but i was so confused about my diet…..but you just solved my problem u r amazing….. Thanks a lot…Love from India

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