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 under 30 minute.
So a new week starts from tomorrow, and more than anything, what worries every busy woman like me is what to cook for my family so that despite a busy weekday schedule there is healthy homemade dinner on the table. And so you asked me to come up with a menu plan for all three meals which are doable, especially for those who have a very busy schedule.
So, in this weekly Indian menu plan I have added ideas where you can do some batch cooking and repurpose one dish for a meal sometime during the week. I personally spend 2 hours doing meal prep and meal plan and for rest of the week most of my meals (full meals) are on table in almost 30 Minutes. Hope this helps you to plan your meals better an with less effort, no matter you are working person, stay at home Mom or work from your home person.
My mantra is meal planning for the week and meal preparation for it in advance. Here is my guide to simple and easy Indian meal plan for a week your family can enjoy together every night for a week and maybe wish to take as lunch the next day.
Moreover, to make your life simpler, I have added grocery list for simple Indian meal plan ideas. You can buy groceries during the weekend and keep them ready over the weekend. So, I have got you covered for next 5 days of meal plan which is mostly suitable for Indian meals. Now, all that you need to do is just take the pre-prepped food out, mix, cook and there is breakfast, lunch and dinner on the table in 20 minutes -30 Minutes.
I am also adding a 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 decent Indian 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.
Indian Meal Plan with Recipes
Grocery list For Indian Dinner Plan Week-6
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
- Capsicum (green, red, yellow)
- Green beans
- Mint leaves
- Green Chilli
- Coriander leaves
- Curry leaves
- Green peas
- Basil Leaves
- Arbi (colocasia)
- Karela/bitter gourd
- Arhar/ Toor dal
- Kidney Beans / Rajma
- Rice Poha
- Whole wheat bread
- Sookhi Boondi
- Rice noodles
- Indian spices
- Atta (whole wheat flour)
- Moong Dal
- Wheat Dalia
- Urad (dhuli Dal)
- Soy sauce
- Thai Green Curry paste
- Coconut Milk
- Mozzarella cheese
- Paneer/chicken depending upon biryani recipe you like to make.
Meal Prep Task for this Week’s Indian Meal Plan over the weekend
- Vegetables chopped
- Tamatar pyaz paste (onion paste and make fresh tomato puree)
- Ginger garlic paste
- Green Curry Paste
- Dal - Boil it
- Rajma Soak and Boil
- Dough kneaded
- Chopped coriander (for garnish),
- Chutney (as side)
- Green Curry Paste
Last Few Weekly Indian Meal Plans
Indian Weekly Dinner Plan -1
Indian Weekly Dinner Plan -2
Indian Weekly Dinner Plan -3
Indian Weekly Dinner Plan -4
Indian Dinner Plan Week 5
Meal Planning resources to get started
- Meal Planning for Busy People
- Meal Prep 101-All about Indian Meal Prep in Indian Kitchen
- Grocery Shopping and Meal Preps for Busy Moms
- Grocery Shopping Tips When Starting New Kitchen
- Let’s Break Some Common Meal Planning Myths
- How to Make Basic Grocery List For New Kitchen
- How to Start Weekly Meal Planning for Indian Meals
- Indian Lunch Box Ideas for Adults
INDIAN DINNER PLAN FOR THE WEEK
MONDAY MEAL PLAN
Breakfast - Boiled egg Sandwich + Fresh Juice/Tea/ Coffee
Lunch - Pad Thai Noodle Salad (lunch box friendly) + Soup
Dinner - Vegetable Pulao (Make Extra for Thursday Lunch) +Beetroot Raita + Green Salad
Today is the first day of the week and it is better to start easy. You can make pulao for dinner using all your favorite vegetables. Chopped vegetables during weekend prep can be used in making Thai Noodles salad and soup for lunch as well. Thai Noodles can be packed for lunch box as well.
TUESDAY MEAL PLAN
Breakfast - Vegetable Poha (20 Minutes) + ½ Apple ½ Cup Dahi
Lunch - Aloo Matar with masala paratha (Pack or eat at home) or Burrito Bowl
Dinner - Sabut Moong Dal Tadka (Make Extra for Wednesday Lunch) + Khatte Aloo (Make Extra for Thursday Breakfast) + Green Salad
For breakfast, it is a wholesome meal of Vegetable poha with fruits and dahi which makes a complete meal. Burrito bowl for lunch can be made using rice and rajma that you cooked on Sunday. Dinner can be made quickly if you have boiled moong dal and potatoes during the weekend meal prep.
WEDNESDAY MEAL PLAN
Breakfast - Caprese Sandwich (10 Minutes) + Pear/kiwi
Lunch -Sabut Moong Dal Tadka + Crispy Arbi fry + Tadke wali Dahi + Chapati
Dinner- Gujarati Khatti Dal (Make Extra for Friday Lunch) + plain Dahi /yogurt +Baingan Bharta + Red Rice
Breakfast sandwich will take 10 Minutes to put together, you can pack it for lunch as well.
If you eat lunch at home there is leftover moong dal from the previous night and leftovers arbi from Sunday meal.
For Gujarati dal keep the boiled dal cooked on weekend and add fresh tadka. Baingan/eggplant for bharta can be roasted over the weekend as well.
THURSDAY MEAL PLAN
Breakfast - Mumbai Toast with Leftover Aloo (10 Minutes)
Lunch - Matar Paneer + Sookhi Urad Dal + Chapati
Dinner- Paneer Biryani/ Veg Biryani/ Egg Biryani/Chicken Biryani + Dahi
Breakfast can be made using leftover aloo and it should be ready in under 20 Minutes. For lunch, you can use onion paste and tomato puree that you made on weekend. Sookhi dal takes under 20 minutes if dal is soaked previous night.
FRIDAY MEAL PLAN
Breakfast - Granola and Fruit Parfait (5 Minutes)
Lunch - Gujarati Khatti Dal + Karele ki Sabzi + Phulka /Chapati
Dinner- Matar Paneer + Aloo Gobhi Achari + Rice/Quinoa
Breakfast takes just 5 minutes. Lunch is leftover Gujarati dal and karele ki sabzi (you can cook it over weekend too as it stays good for 7-8 days in refrigerator)
For dinner Matar Paneer from Yesterday's lunch is used and fresh sabzi of aloo gobhi can be made in 20-30 minutes(your effective time just 5 minutes) if you have your vegetables pre-chopped.
SATURDAY MEAL PLAN
Breakfast- Masala Paratha/Sabzi/ Paneer Burji
Lunch- Egg Curry + Malabar Parotta + Curd + Green Salad
Dinner - Eat Out
Saturday I like to take it even easier than the week so after a good breakfast of Paratha and sabzi which takes 30-35 minutes.
There are egg curry and frozen Malabar parotta for lunch and rest of day to relax or do grocery shopping because I do meal prep on Sunday morning.
Dinner is mostly eating out or ordering in.
SUNDAY MEAL PLAN
Breakfast - Bread Poha +Masala Chai / Juice / Green Tea
Lunch - Rajma (Boil Make Extra for Tuesday Burrito bowl Lunch) + Chawal + Masaledaar Arbi +Kachumber Salad
Dinner - Vegetable Dalia + Dahi + Papad
Breakfast takes just 20 minutes as usual and for lunch and dinner, 2 hours spent during meal prep solves everything.
If you want to follow this series you can follow me on my Instagram Page Facebook page or Twitter where I will be posting every day. Or Follow my Pinterest Board for Meal Plans. Also, if you think that this may help/interest someone you know Please do share it with them on Facebook, Twitter, and Pinterest.
Awesome recipes. This blog is excellent. Thanks so much for sharing such good recipes.
Hi mam,its very nice..to see all u r posts..can u please update whole week plan(healthy meal plan)..includes (breakfast,lunch,dinner)fully based on Indian food..hope u reply..soon
I'm a working woman . Kindly suggest me meal plan for the week.
It’s a amazing post and so useful for me. Thank you for sharing this article and keep writing.
I am so excited to have found this comprehensive Indian meal plan.
I literary bought everything on the week1 grocery list.
However, I am facing a few challenges:
1. Not all meal plan items have linked recipies.
2. And not all now things needed in the meal plan recipies are in the grocery list.
For example, the celery is needed in egg salad sandwich but that is not in the grocery list.
It would be great to have an all inclusive grocery list so that when we follow your recipes on the weekly plan, things are not missing. Plus an idea on quantity in the grocery list will be an added bonus.
Also having links to all recipies will really allow to follow the meal plan to the T.
Thank you for such great and rare work.
We both husband and wife are working person so suggest the weekly food plane for breakfast, lunch and dinner