Weekly Indian meal prep for Indian kitchen. It is so heartening to see meal prep gaining momentum in Indian Kitchens. I have been doing meal prepping for years now. Meal prep a great way to save time and money and allows to have more time to pursue other things. So I thought to share my quick weekly meal prep for Indian Kitchen in this Meal prep 101.
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Whether you are busy working women or stay at home mother and want some 'me time' than spending a major chunk of your time in the kitchen, grocery shopping in advance is a boon for meal planning. I am sharing many tips for storing and organising your heroes { ingredients} so that you can save your time and keep vegetables and fruits fresh for longer time and help you in better meal planning.
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Soya chunks curry is a curry recipe made with nutrella soya chunks or meal maker with lots of vegetables and a medley of flavours. Serve this semi-dry curry with kulcha or paratha. This Nutrela soya chunks recipe tastes incredibly delicious.
Soy granules or nutrela soya chunks can easily be substituted for minced meat in any meat-based recipe without compromising on texture. In fact, in many dishes, soy granules are a great vegan substitute for minced meat. You can easily call it mock meat.
Soya chunks In India, is one of the most popular substitutions for usual meat-based dishes.
Soya chunks are also popular by other names like nutri, nutrela, soya nuggets, meal maker, soya granules, soya Badi etc. Basically, this is a Textured vegetarian protein also known as TVP. These are made with de-fatted soya flour which is made with dehydrated soya solids leftovers after extracting soy oil from soybean.
You can use soy chunks in making pulao, biryani, curry with gravies, dry curry with soya chunks, cutlets etc.
Soya chunk is a processed and soy product that is made with solids that are leftover after extracting oil from the soybean. Basically, the leftover solids which are defatted are dehydrated and processed to make soy chunks. I suggest using organic soy-based TVP and avoid GMO soy products.
To use Soy chunks/ granules etc in any recipe it is advisable to soak them in hot water for 10 minutes or until soft. Then rinse them and use them as the recipe has asked.
This is a dry soya curry recipe inspired by a popular street food recipe Nutri kulcha. That recipe uses a lot of butter and oil but I have made this soya curry quite healthy by adding a lot of vegetables and paneer.
You need following ingredients to make this Nutri nuggets curry.
Nutrela: Or any variety of soya chunks, soya nuggets or nutri nuggets. You need to blitz them a couple of times to make thick coarse textured granules. These days Soya chunks are available in granule form too. If you can find soya granules use them directly to make this recipe.
Oil: Soybean oil or any other oil of your choice.
Spices & Seasonings: cumin, fenugreek seeds, kashmiri red chilli, garam masala, cumin powder, coriander powder, salt to taste.
Vegetables: Onions, green chillies, ginger, carrot, beans, green peas, capsicum, bottle gourd, tomatoes, coriander leaves. Finely chop onions and green chillies. Cut into small vegetable chunks, grate bottle gourd.
Tomato Puree: Use packed tomato puree for good texture. Or you can substitute with tomato paste. If you use tomato paste reduce the amount to ¼th.
Paneer: Grate paneer. You can make Paneer at home and use it.
Soak soya/nutrela in hot water and keep that aside.
I have shared the detailed process in the recipe card below. But first the base masala of the curry is prepared and then I cook vegetables in that masala.
Next I add few more basic spices and cook masala after adding freshly pureed tomatoes.
After cooking the vegetables I add in soaked granules, paneer and cook it few more minutes.
I then finish this meal maker curry with sprinkle of chopped coriander, green chillies and crushed papad.
You can serve this soy chunks curry with some bakery bread like Indian Kulcha, Bun or you can simply serve it as curry with paratha or chapati.
Soy veggie keema masala tastes good, fresh and hot. But if you consume it the next day flavours come out even better. So I strongly recommend making an extra batch so that you can consume it within 1-2 days. This stays well in the fridge for 2-3 days. You can freeze it in a freezer-safe container for up to 12 weeks.
Coarsely grind soy chunks in a grinder by wheezing it a few times in the dry grinder of a mixer grinder. Do not make a powder of it. Just blitz for a couple of times.
Soak these granules in hot water.
15 Day Indian Meal plan with pantry staples, for Self Isolation, Quarantine, Coronavirus Lockdown situation. These quarantine resources will help you to make food at home during coronavirus lockdown or the curfew situation. Here's a list of healthy Indian food, breakfast, snacks, cake, dessert, lunch & dinner ideas that you can make in this second wave of pandemic.
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Weekly meal plan with dinner, lunch and breakfast recipes for a week. In this menu I am sharing day wise weekly Indian Meal plan for busy people and moms. This meal pan comes with recipes, grocery list for these recipes and meal prep tips do that you can make dinner under 30 minute.
With most of us juggling with Work from home, kids home schooling and this pandemic. Putting home cooked meals for each meal time is even more challenging.
I don't know about you but I was always a women who preferred to order out once or twice per week. It used to provide me a much needed break. But now to make life easier and make meal times simpler I have started planning for all three meals. And this includes batch cooking as well as using leftovers in some other meal.
So this is menu plan for all three meals which are doable, especially for those who have a very busy schedule.
For this I order my groceries online and spend 2 hours for meal prep and menu planning. This makes 30 minutes meal easier and doable.
Do you know that I have 20 Minutes meals section on the website, so that even if you are not really prepared as per this menu plan you can cook a delicious meal in under 20 Minutes. Can it get better than that? Yes, a lot! and I am hoping to make it better one day at a time.
These are the things to buy during the weekend and preferably keep chopped and prepped in the fridge. For Main Monthly Grocery list you can Download and Print Months Grocery Checklist
Here's breakfast menu for week. You can make a quick and delicious breakfast every morning if you have meal prepped before.
Rava Idli: Quick and delicious semolina/ sooji idli which is ready in 15 minutes if you have prepared the instant idli mix in advance during meal prep. Rava Idli Recipe with Coconut chutney.
Bread Upma: Have leftover breads? turn them into delicious bread upma and serve with either boiled eggs or yogurt. A delicious mix of carbs, veggies and proteins to kick start your day.
Mix Veg grilled Sandwich: When you need a quick and delicious meal this veg breakfast sandwich is the one that you can whip up in minutes. A perfect breakfast for those hurried mornings.
Rava vegetable Upma: Remember that extra instant breakfast mix that you had prepared? Well it's tome to use that for making this vegetable upma.
Low oil Bread Pakora/ Dal Toast: We all crave for bread. I for one occasionally crave pakora as well. This almost no oil protein packed Lentil toast or pakora for breakfast is perfect for these times especially when you are watching your weight.
Akuri and Toast : Spicy Soft scrambled creamy eggs, Akuri on a buttered and crispy toast are perfect for a lazy weekend. Rich and quick to make these are egg lovers delight.
Lunch plan day1: Paneer ghee roast with layered paratha. You can make fresh paratha if you want that. But homemade frozen paratha or store bought parathas work great too if you are short on time.
Lunch plan day2: soya bhurji with homemade chapati /phulka or store bought one tastes great and a low oil healthy protein packed lunch.
Lunch plan Day3: Rajma chawal with beetroot raita and cabbage sabji are lunch options that hardly take 20 minutes of active cooking and are hearty midweek lunch.
Lunch plan Day4: Aloo matar with jeera rice yogurt and papad are easy Indian lunch. It will take 10 minutes of active cooking in the instant pot.
Lunch plan Day5 : Whole lentils and potatoes with store bought naan or homemade naan is easy breezy dinner or lunch. Again so simple flavourful and healthy option that you just need 20 minutes of active cooking to make this on a weekday.
Lunch plan Day6: Egg curry is protein packed option if you love eggs or make this paneer masala if you are a vegetarian. Serve them with rice or chapati or any other bread of your choice. It has a beautiful sauce to dip your bread.
Dinner Day 1: Nepali Aloo with Omelette- These spicy potato are super flavourful. If you have boiled potatoes during meal prep its super simple to make it. To add protein make a masala omelette and serve it.
Dinner Day 2:Paneer Biryani with Cucumber raita- A well balanced carb and vegetarian protein rich, healthy and delicious meal of paneer biryani and cucumber raita is perfect weeknight dinner option.
Dinner Day 3:Quinoa Khichdi- Loaded with vegetables this quinoa khichdi is an easy to make high vegetarian protein rich dinner Indian dinner idea.
Dinner Day 4: Tandoori Prawns with Rice-Spicy and super quick these tandoori masala prawns are a breeze to make. You can wrap them in a tortilla or serve them over a bed of rice with side of salad. It's great meal option. For vegetarians these tandoori soya malai chaap are perfect, simple and easy Indian meal option.
DinnerDay5: Paneer Bhurji gravy with Paratha- Paneer is a great choice for vegetarian. If you want to make vegan option make it with tofu and enjoy with tortilla or paratha.
Dinner Day 6: Dalia pulao- One pot meal that takes 20 minutes to cook and 10minutes of meal prep. Dalia pulao is light on stomach and easy to make.
Indian Meal Plan with easy recipes for breakfast lunch and dinner for a week. Planning weekly meal plan is key to eat healthy and tasty food throughout the week. If you are a busy professional or a homemaker juggles with so many things planned this Indian weekly menu plan is best way to provide balance of nutrition and taste on our meal plates.
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Indian Meal Plan with recipes for a week. Since this is the tenth edition of Indian meal plan, I feel like celebrating. This week’s meal plan is a mix of Indian and Chinese. All these recipes are easy to cook and can be put together in less than 30 minutes. I believe you can cook perfect dinner or lunch and be a step ahead with meal prep.
Meal prep saves time and allows you to have your breakfast or lunch without worrying about what to cook for dinner every day. I have been doing meal preps for years now. It not only saves me money but time as well.
Neither I have to rush and buy veggies every day nor have to wreck my brain for everyday dinner ideas. Meal prep is also an excellent way of staying healthy and in shape. With meal prep, you are in total control of your eating habits so there are no rushed decisions that lead to junks or cheesy pizzas. If you are new then Meal Prep Guide For Beginners will help you plan your meals accordingly.
My tenth edition of Indian meal prep is full of spicy Chinese dish that would put any restaurant joints to shame and delicious Indian dishes for nights of lazy comfort food. All you have to do is read the meal prep, select from the dinner ideas, buy the ingredients from the grocery list and enjoy a hustle free week. All these recipes come under 30 minutes meal. It is a perfect meal plan for busy people.
I would also like to take a moment and thank all of you for sending feedbacks on The Indian Meal Plan series. It is because of you all that I continue sharing these tips and plans. 🙂
Here are another set of Meal Plans if you want to look for simple Indian cuisines. There is also a 20 Minutes meals section on the website, so even if you are not really prepared for the whole week’s commitment you can cook a decent Indian meal in under 20 Minutes.
My other Meal Plans for busy mums and college going students that you can read is-
Now, with weekly meal plan-10, you can relax and spend your week planning the Christmas celebrations than what to cook for dinner. All you have to do is buy the ingredients from the grocery list below and let your refrigerator experience the aroma of fresh fruits and vegetables throughout the week.
I would also suggest that you buy the grocery at the start of the week so that you only focus on executing the meal prep until the weekend. Be prepared to enjoy mouthwatering dishes throughout the weekend. All these recipes mentioned below are simple, rich, easy, healthy & delicious meals that you can enjoy with your friends and family.
Other than this week’s meal plan, you can also try other Weekly Meal Plans like Weekly Meal Plan-1, Weekly Meal Plan-2, Weekly Meal Plan-3, Weekly Meal Plan-4, Weekly Meal Plan-5.
Grocery List for this weeks Indian meal Plan
Dinner plan for the week
Overcome your Monday blues by feasting on this spicy Veg Manchurian with Schezwan rice. You can go make steamed rice if you want to keep it simple yet delicious. End the night with a quick gujrati drink Basundi.
Tuesdays are all about soft and tender cottage cheese cooked in spice Kali Mirch along with laccha paratha/chapati and rice kheer for dessert.
Keep your dinner healthy yet delicious with Tariwali Egg Curry, jeera rice/paratha, and white bean salad.
After a hectic day at work or college, treat yourself with some mouthwatering comfort food. Make Aloo Matar paneer, steamed rice, sabut masoor dal, and chapati/paratha for dinner. After a comforting meal, you deserve a treat by having coffee custard, and cake pudding.
Fridays are happy days. So, invite your friends for dinner and cook Hyderabadi chicken. Serve this spicy yet delicious Hyderabadi chicken with egg fried rice/paratha. Since it is the weekend, make some rose falooda and enjoy it with your friends.
What is a better way to enjoy the weekend than by having homemade Egg Biryani with Cucumber Raita, Mizuna quinoa salad, and sheer khurma?
Before you go back to no-chill Monday enjoy a hearty dinner by making food at home. Make Paneer Chili, Vegetable Hakka Noodles, paratha/chapati for dinner and enjoy it with shahi tukda.
If you love Indian Weekly Meal Plan-10, do share it with your friends and family. Also, like us on Facebook, Twitter, Instagram, and Whatsapp. Pin us on Pinterest, we would love to hear from you do leave your comments below.
Vermicelli mixed veg pulao recipe. Rushed mornings, need for a nutritious breakfast that you can make quickly but no time. Sounds familiar? My 20 Minutes Recipes are perfect for these times.
This namkeen Semiya or Vermicelli pulao is gluten-free, vegan and protein-packed breakfast. 2o Minutes is all you need to make this veg pulao.
A North Indian breakfast recipe with nutritious rice vermicelli, veggies and tofu. The vermicelli pulao recipe is another vermicelli recipes variation. From past few weeks, I am sharing these quick 20 Minutes recipes on the blog.
Vermicelli or Semiya makes an ideal ingredient for such recipes. You can also try Asian Vermicelli Bowl with Thai flavours or South Indian Vermicelli Upma.
When I am planning my weekly menu, I try to include lots of these easy recipes that can be pre-prepped and stored in the fridge. For this recipe as well chopped veggies are there in the fridge. Already boiled rice vermicelli was in the fridge as well. If you are into meal prep thing this Veg Pulao takes just 10 Minutes or so.
For making 20 Minutes vermicelli recipe totally from scratch I follow this process. Boiling Vermicelli noodles takes 5-6 minutes when Vermicelli is boiling I chop the veggies.
And, making rest of the recipe just takes 10 Minutes. So you see! All we need is work out the process in right steps 🙂
After I posted the previous Lemon vermicelli upma which was inspired from lemon rice, many of you asked which vermicelli noodles I have used in the recipe.
I have used rice vermicelli noodles in that recipe, as well as this veg pulao recipe. However, if semolina/wheat noodles are what you like both these recipes can be made with wheat vermicelli or Vietnamese vermicelli too.
For me, recipes are just a rough sketch, we need to fill the colours of flavours as per our taste.
I have used common vegetables, carrots, peas etc, you can pick your favourite veggies and tofu adds good proteins to make it filling breakfast. Actually why breakfast, it makes a filling and healthy one-pot meal for any time of the day. You can also use paneer or chickpeas if you do not like tofu.
Add this recipe to your list of quick food made with a fusion twist. This vermicelli mixed veg pulao can be served with some mint and coriander green chutney or mango pickle.
This recipe is a great way to feed your kids with nutritious veggies and tofu. This could be easily packed as travel food or a Lunchbox for kids and office.
If you like making easy and simple one pot meal recipes, you can also try Vegetable Dalia Pulao, sabudana khichdi, quinoa veg pulao, cauliflower rice Jambalaya, little millet pulao Masala bhuni Khichdi.
Indian Meal Plan with recipes for a week. Day wise weekly Indian Meal plan with recipes, grocery list and meal prep tips for everyday dinner or Lunch in under 30 minute. Here is another edition of the Indian meal plans series. A balanced diet is really important for a healthy life. My intention of starting this series was to shed a little load off your shoulders. I do the meal planning, you just have to execute:). Still find it overwhelming? You can start with these 20 Minutes recipes.
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Day-wise weekly Indian dinner meal plan with recipes, grocery list, meal prep tips for dinner and in the box ready to get unfolded further in the article. So, amplify your “Meal planning list” guys, and get ready to explore another delicious weekly menu with meal prep steps.
“New week = New challenges”... Almost every women’s worry when it comes to cooking. But no need to worry now…. We at MTC have come up with weekly Indian dinner meal plan. This Indian meal plan includes different cuisines and has been prepared to suit your taste buds and healthy diet....
Many of you wonder Indian meals are healthy or not? In this post I am sharing with you how can you eat healthy Indian food by following these simple steps and recipes every day. Let's see how to make everyday Indian meals healthy.
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Dal recipes that you can make everyday of the week. In this compilation of Punjabi Dal recipes I have included recipes of dals that you can make everyday and includes enough variety in taste and nutrition.
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