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.
This meal plan is for mothers, students living alone, and the single working people who live away from their folks. You might have a cook but it is you who needs to buy the groceries and plan the menu. It is quite disturbing if you have to keep planning for dinner each day. It is much better to plan it ahead so that you don’t have to wreck your brains on a daily basis.
With all the hard work you sometimes tend to ignore the food schedule. Eating food on time is a good habit everyone should develop. Skipping meals or having delayed meals can make your stomach bloat which leads to little irritants like a headache. It is better to be smart! Take out the time in the weekend to buy the listed groceries, pin up the meal plan on your kitchen board and get started. You can freeze the leftovers and make different leftover recipes the next day.
This week’s plan is a mix and match of different cuisines I felt would go really well together. You get to taste the best of all in very simple dishes.
In case you don’t want to follow this set meal plan more Indian Meal Plans here. 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.
Also, you can follow me on my Instagram Page Facebook page or Twitter where I post my everyday Indian meals. You can also follow these meal plan ideas on my Pinterest Board for Meal Plans
FEW OF OLD MEAL PLANNING RESOURCES WHICH MIGHT HELP YOU 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
Grocery List For This Week’s Indian Meal Plan
Main Ingredients
- Egg-2 meals
- Paneer-2 meals
- Chicken- 1 meals
- Bottle gourd (lauki)-1 meal
- Wheat flour (atta)-5 meals
- Black chickpeas (kala chana) -1 meal
- Moong dal -1 meal
- Basmati rice -5 meals
- Eggplant (baingan)-1 meal
- Mushroom -1 meal
- Bindi/Okra – 1meal
- Babycorn – 1 meal
- Bell peppers- 1 dish
- Green peas- 1 dish
- Carrots- 2 dishes
- Green beans- 1 dish
- Potato-1 meal
- Cauliflower (Phool gobhi)-1 dish
- Sweet corn( for soup)
- Pomegranate seeds( for salad)
- A bunch each of
- Spring onion
- Coriander leaves
- Mint leaves.
Basics
- Tomato
- Onion
- Garlic
- Ginger
- Green chillies
- lemons
- Wheat flour
- Besan (250 grams)
- Corn flour (100 grams)
- Ghee
- Oil
- Extra virgin olive oil (small bottle for dressings)
- Garam khada masalas( whole spices)
- Coffee
- Mustard seeds
- Curry leaves
- Black pepper powder
- cumin (jeera)
- Fennel seeds (saunf)
- Mango powder
- Coriander powder
- Red chilli powder
- Salt
- Garam masala powder
- Pav bhaji masala
- Balsamic reduction( for green chilli pickle)
For Desserts
- Makhana-1 dish
- Green cardamom
- Almonds
- Cashew nuts
- Raisins
- Pumpkin (300 grams)
- Ripe Mango
- Custard powder(small box)
- Sugar
- Saffron
- Coconut milk (for curry and sweets) -2 meals
- Chocolate
- Sponge cake
- Cocoa powder
- Fresh cream/whipped cream
Meal Prep Task on Weekend For this Weekly Indian Meal Plan
- Vegetables chopped and prepped (store in the fridge as boxes )
- Tamatar pyaz paste for curries (onion paste and tomato puree) or You can make Bhuna Masala ahead.
- Ginger garlic paste
- Dal – Boil it
- Kala chana Soak
- Dough kneaded
- Chopped coriander (for garnish),
- Chutney (as a side)
Monday Dinner Plan
Kerala egg curry or lauki kofta curry-bottle gourd kofta curry for vegetarians with Microwave kurkuri Bhindi/crispy Okra.
Tuesday Dinner Plan
Punjabi kala chana curry , pudina chutney, Roti /Steamed rice /Mix Veg Pulao
Wednesday Dinner Plan
Veg Biryani/ Egg Biryani/Chicken Biryani with Boondi raita, balsamic roasted stuffed chilli peppers, Kesar pista badam kulfi (optional, you can make ahead)
Thursday Meal Plan
Achari paneer or Persian chicken stew, plain chapati, Cauliflower rice/plain rice, Mango and coconut vegan ice-cream (optional)
Friday Dinner Plan
Baingan bharta Or anda keema ghotala, Roti / whole wheat laccha paratha, Punjabi sabut moong dal tadka, Makhane ki Kheer
Saturday Dinner Plan
Sweet corn vegetable-soup, Tawa mushroom baby corn sabzi, Vegetable Fried Rice, Coffee custard and cake pudding.
Hi, Nice dinner plan.
Your Thursday plan shows Tuesday’s plan & vice a versa
Thanks for pointing this mistake 🙂 rectified. Hope this meal plan is helpful.