When both of you work and plan a wedding, food is the first thing to slip. Prepping a few basics makes healthy eating the easy option.
This guide shows what to prep, how to store it and how to portion for two different goals.
- Prep time: about two hours on one day.
- Prep: a dal, a dry sabzi, a protein, cooked grains and chopped salad.
- Portions: same food, different amounts for each person.
- Storage: most cooked items keep 2 to 3 days in the fridge.
What to Prep on Sunday
Choose items that keep well and combine easily.
- A large pot of dal or sambar
- A dry sabzi such as beans, cabbage or gobhi
- A protein: boiled eggs, paneer cubes, chicken or sprouts
- Cooked rice or millets, and dough for fresh rotis
- Chopped salad vegetables and a mint-curd dip
Portioning for Two Different Goals
You can cook once and serve differently.
- The partner losing fat gets a larger share of protein and vegetables and a smaller grain portion
- The partner building muscle or maintaining gets more grains and protein
- Use the same containers but different serving spoons
Storage and Safety Basics
Cool food quickly, store it in clean airtight boxes and refrigerate. Eat cooked food within two to three days, reheat until steaming hot and do not reheat repeatedly.
A Simple Weekly Shopping Routine
Shop once for the week with a list, buy vegetables twice if you can for freshness and keep a few staples at home, such as eggs, curd, oats and lentils.
Keep it simple, do it together and adjust for each person. If either of you has a health condition, speak to your doctor first.
Frequently Asked Questions
How long can cooked Indian food be stored in the fridge?
Most cooked dishes keep safely for two to three days in clean airtight containers. Reheat until steaming hot.
Can couples with different goals share meal prep?
Yes. Cook the same base food and adjust portions for each person.
What is the easiest meal prep for beginners?
Dal, a dry sabzi, boiled eggs or paneer and cooked grains. Add salad fresh each day.
Does meal prep help with wedding weight goals?
It helps by making portions and food choices easier on busy days.
Want a Plan Built for Both of You?
CoupleFit includes a shared Indian meal framework with individual portions for each partner.