Pantry Staples for Indian Meal Prep

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Considering meal prepping? Make sure you have a few pantry staples always available in the kitchen so that you can meal prep whenever you have time.

Variety of pulses with caption Indian Meal Prep Pantry Staples
Indian Meal Prep Pantry Staples

It is frustrating when you’re starting to meal prep and suddenly realize you’re missing ingredients. Since the meal prep process that I use to make Indian food looks very similar week after week, I made a list of grocery items that I make sure I have in my pantry before I start work in the kitchen.

This list is very specific to how I cook. Use this list as a base to create your own.

Produce – I ALWAYS make sure that I have these items stocked in my refrigerator because they form the base of most curries and dals.

  • Onions
  • Tomatoes
  • Ginger
  • Garlic
  • Curry leaves
  • Cilantro
  • Green chilies
  • Potatoes
  • 3-5 seasonal fruits

Whole spices, spice mixes and seasonings

  • Mustard seeds
  • Cumin seeds
  • Coriander powder
  • Cumin powder
  • Turmeric powder
  • Garam masala
  • Chole masala
  • Pav bhaji masala
  • Rasam powder
  • Sambar powder
  • Kasoori methi

Grains and flour

  • Whole wheat flour (atta)
  • Besan (Bengal gram flour)
  • Rice (Basmati and Brown rice)
  • Rolled Oats
  • Idli rice
  • Pasta


  • Rolled Oats
  • Chia seeds
  • Sabudana
  • Sooji
  • Nuts
  • Nut butter (homemade or storebought)
  • Bread and eggs
  • Idli rice and urad dal – Idli and dosa are a staple in our house.


  • Tamarind chutney
  • Homemade green chutney
  • Ketchup
  • Soy sauce
  • Sambal Olek
  • Salt
  • Black salt

Legumes (Pulses and dals)

  • Tuvar dal
  • Moong dal
  • Chickpeas
  • Rajma
  • Chowli

Frozen food

  • Paneer
  • Corn
  • Peas
  • Grated coconut
  • Beyond meat burgers
  • Orange chicken
  • Salmon burgers
  • Kawan paratha
  • Frozen shrimp
  • Strawberries
  • Cauliflower

Dairy, Milk and Cheese

  • Whole milk
  • Yogurt
  • Sliced cheese
  • String cheese

Canned foods

  • Pasta sauce
  • Condensed milk
  • Broth

Baking supplies

  • All-purpose flour
  • Baking powder
  • Baking soda
  • Brown sugar
  • Yeast
  • Vanilla essence

Oils / Vinegar

  • Avocado oil
  • Olive Oil
  • Coconut oil
  • Vinegar
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Helpful resources

  • How to stock your kitchen Learn how to create a master grocery list, track your pantry items, and have a well-stocked kitchen so that you can cook delicious meals anytime you want!
  • How to meal planA detailed guide on how to start meal planning.
  • Meal themes – how to use them – Check out these 20+meal themes that’ll help you create delicious meals that your whole family will love.
  • How to meal prep Indian foodMeal prep is the secret behind stress-free weekday meals. Learn how to meal prep like a pro even if you are a beginner.
  • 30+ tips for meal planning successReview these easy-to-follow tips and strategies that will help you meal plan and prep like a pro.
  • Out of milk appLearn how to use your phone to track your pantry items and create shopping lists by store.

Get dinner on the table faster!

Learn my meal planning + prepping secrets to make fresh Indian food without spending hours in the kitchen.

An overhead shot of Gujarathi kadhi along with rice, rotis and a side of lemon


simple indian meals

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