Curry Meal Prep Recipe

Ingredients

Here’s a streamlined, adaptable list inspired by several classic curry meal prep recipes:

• Chicken breasts or thighs, boneless and skinless

• Coconut milk for a creamy base

• Curry paste of your choice, such as green or yellow

• Vegetables like bell peppers, broccoli, cauliflower, or kale

• Optional aromatics and spices such as garlic, onion, ginger, and turmeric

• Rice or cauliflower rice, depending on your preferences

Step 1: Prep and Sauté

Start by heating a small amount of oil in a large skillet or saucepan over medium heat. Add finely chopped onion, minced garlic, and freshly grated ginger. Let them cook slowly until the onions turn translucent and the garlic and ginger release their aroma.

This stage is where the flavor begins to build. Taking a few extra minutes here makes the whole dish taste richer and more balanced. If you like a little spice, you can even toss in a pinch of chili flakes at this point.

Step 2: Build the Sauce

Once your aromatics are softened, add your curry paste straight into the pan. Stir it into the oil and cook for about a minute. You should notice the paste becoming fragrant and slightly deeper in color. This quick step helps release the spices and herbs blended into the paste.

Next, pour in the coconut milk and stir until it combines smoothly. If the sauce feels too thick, add a splash of broth to thin it slightly. You can add a small spoon of turmeric here for an extra nutritional boost. Let the sauce simmer gently so the flavors blend and the texture becomes creamy.

Step 3: Add Chicken and Veggies

Place the chicken pieces into the sauce and make sure they’re coated evenly. Let them cook for 8 to 10 minutes, depending on the size of your cuts, until nearly cooked through. At this point, add in your vegetables. Bell peppers, broccoli, and cauliflower work particularly well because they stay firm without going mushy.

Stir them in and let everything simmer together for another 5 to 7 minutes. By the time the vegetables are tender, the chicken should be fully cooked, and the sauce should cling nicely to each bite.

Step 4: Portion and Cool

Once the curry is finished, take the pan off the heat and let it cool for a few minutes. This step is important for both food safety and texture, as sealing hot food in containers can trap steam and make your rice or vegetables soggy.

Divide the curry into your chosen meal prep containers, adding a portion of rice or cauliflower rice to each one. Aim for balanced portions with protein, vegetables, and grains in every container.

Once cooled to room temperature, seal the lids tightly and store them in the refrigerator. The curry will last about four days and reheats well in the microwave or on the stove.

Nutritional Information

Using chicken and vegetables with a coconut curry base offers a balanced nutritional profile. One portion provides a solid amount of protein to support satiety, carbohydrates for energy, and fats from the coconut milk.

Depending on your exact ingredients, a serving can range around 400 to 450 calories with over 30 grams of protein. The vegetables contribute fiber, vitamin A, vitamin C, and antioxidants, making this a nutrient-dense option that supports long-term health.

Curious about how to incorporate this meal into a full, healthy routine for maximum benefits? Connect with a Registered Health Dietitian through Berry Street for a personalized 7-day meal plan.

What Should You Serve With This Curry Meal Prep Recipe?

You should serve this curry meal prep with steamed jasmine rice or cauliflower rice. Both work well and balance the curry beautifully.

For extra freshness, add a side salad with lime juice and herbs or some steamed green vegetables like broccolini or green beans. Garnishing with cilantro or a wedge of lime can brighten each reheated portion and make it feel freshly made.

For variety, you could rotate this dish with options like protein burrito meal prep or a balanced protein bowl meal prep to keep your weekly routine interesting and nutritious.

Conclusion

Curry meal prep brings together everything that makes healthy eating more doable: bold flavor, balanced nutrition, and convenience during the busiest weeks. With a simple recipe, a handful of ingredients, and a clear process, you can create meals that taste great and keep you fueled.

The flexibility of curry means it works for a variety of preferences, whether you want higher protein, lighter carbs, or extra vegetables. If you’d like more tailored guidance for your own lifestyle, connect with a Registered Dietitian at Berry Street to build a personalized plan that fits your goals.

Curry Meal Prep (FAQs)

How long can a curry meal prep last in the freezer?

Curry meal prep can be frozen for up to three months. Make sure it’s cooled fully before freezing and stored in airtight, freezer-safe containers.

Can I make a curry meal prep vegetarian or vegan?

Yes. Swap the chicken for chickpeas, tofu, or lentils, and use vegetable broth instead of chicken broth. Coconut milk keeps the sauce creamy without dairy.

Is curry meal prep suitable for supporting weight loss goals?

It can be. Focus on lean proteins, load up on vegetables, and use cauliflower rice to lower calories and carbs while still keeping meals filling.