If you want to plan a full week's recipes in advance, here is a readymade menu for you.. Indian cuisine offers a delightful array of options that are not only delicious but also nourishing. Here’s a seven-day meal plan, complete with recipes for breakfast, lunch, and dinner, to fill your week with vibrant flavors and hearty meals.
✅MONDAY
Breakfast: Masala Chai with Parantha and Mango Pickle
Ingredients: Tea leaves, sugar, milk, water, crushed ginger, cardamom pods, whole wheat flour, ghee or oil, mango pickle.
Process:
1. For Masala Chai: Boil water with crushed ginger and cardamom. Add tea leaves and sugar. Simmer for 2 minutes, add milk, and boil. Strain and serve.
2. For Parantha: Knead whole wheat flour with water to form a dough. Roll into circles, apply a little ghee, fold, and roll again. Cook on a heated pan until golden brown. Serve with mango pickle.
Lunch: Vegetable Pulao with Cucumber Raita
Ingredients: Basmati rice, mixed vegetables (carrot, peas, beans), whole spices (bay leaf, cloves, cinnamon), yogurt, cucumber.
Process:
1. Sauté whole spices in oil, add vegetables and washed rice. Cook with water until done.
2. Grate cucumber into yogurt, add salt, and mix well for raita.
Dinner: Aloo Gobi with Chapati
Ingredients: Potatoes, cauliflower, cumin seeds, turmeric, tomatoes, whole wheat flour, oil.
Process:
1. Cook potatoes and cauliflower with cumin seeds, turmeric, and diced tomatoes until tender.
2. Knead dough with whole wheat flour and water. Roll into chapatis and cook on a flat pan.
✅Tuesday
Breakfast: Upma with Coconut Chutney
Ingredients: Semolina, curry leaves, mustard seeds, green chilies, ginger, grated coconut, yogurt.
Process:
1. Roast semolina until light brown. Temper mustard seeds, curry leaves, and chilies in oil, add ginger and water. Mix in semolina and stir till thickened.
2. Blend coconut, yogurt, and green chilies for chutney.
Lunch: Rajma Chawal (Kidney Beans Curry with Rice)
Ingredients: Red kidney beans, tomatoes, garlic, onion, cumin, rice.
Process:
1. Pressure cook kidney beans. Sauté onions, garlic, and spices, add pureed tomatoes. Simmer with beans.
2. Cook rice and serve with rajma.
Dinner: Chicken Chettinad with Appam
Ingredients: Chicken, Chettinad spice mix (pepper, fennel, cinnamon), rice flour, coconut milk.
Process:
1. Marinate chicken with Chettinad spices and cook in a coconut milkbased gravy.
2. Mix rice flour with coconut milk and water, ferment for appam batter, and cook into pancakes.
✅WEDNESDAY
Breakfast: Poha with Lemon and Peanuts
Ingredients: Flattened rice, turmeric, mustard seeds, curry leaves, peanuts, lemon juice.
Process:
1. Rinse poha and set aside. Heat oil, temper mustard seeds, curry leaves, and turmeric. Add poha and mix well. Finish with lemon juice.
Lunch: Dal Tadka with Jeera Rice
Ingredients: Yellow lentils, garlic, cumin, chilies, rice.
Process:
1. Cook lentils and temper with fried garlic, cumin, and red chilies.
2. Cook rice with cumin seeds and serve together.
Dinner: Palak Paneer with Garlic Naan
Ingredients: Spinach, paneer, ginger, garlic, wheat flour, yogurt.
Process:
1. Cook spinach with ginger and spices, then blend into a puree. Add paneer cubes.
2. Knead dough with flour and yogurt, roll, and cook into naans with garlic butter.
✅THURSDAY
Breakfast: Idli with Sambar
Ingredients: Idli batter, lentils, tamarind, curry leaves, vegetables.
Process:
1. Steam idli batter into soft cakes.
2. Cook lentils with tamarind, curry leaves, and vegetables for sambar.
Lunch: Bhindi Masala with Rice
Ingredients: Okra, onions, tomatoes, turmeric, rice.
Process:
1. Cook sliced okra with onions, tomatoes, and spices.
2. Serve with steamed rice.
Dinner: Mutton Rogan Josh with Paratha
Ingredients: Mutton, yogurt, Kashmiri red chili powder, flour.
Process:
1. Marinate mutton with yogurt and spices. Cook until tender.
2. Make parathas with dough and cook on a hot pan.
✅FRIDAY
Breakfast: Besan Chilla with Mint Chutney
Ingredients: Gram flour, green chilies, ginger, coriander, yogurt, mint leaves.
Process:
1. Mix gram flour with chopped coriander, chilies, ginger, and water. Cook into pancakes.
2. Blend yogurt and mint leaves into chutney.
Lunch: Chole Bhature
Ingredients: Chickpeas, flour, yogurt, spices.
Process:
1. Prepare a chickpea curry with tomatoes and spices.
2. Make bhature by kneading dough with flour and yogurt, then deep fry.
Dinner: Prawns Malai Curry with Rice
Ingredients: Prawns, coconut milk, spices, rice.
Process:
1. Cook prawns in a coconut milk gravy flavored with spices.
2. Serve with steamed rice.
✅SATURDAY
Breakfast: Paneer Bhurji with Toast
Ingredients: Paneer, onions, tomatoes, spices, bread.
Process:
1. Sauté onions and tomatoes, add crumbled paneer, and season.
2. Serve on buttered toast.
Lunch: Lemon Rice with Papad
Ingredients: Rice, lemon juice, curry leaves, mustard seeds, papad.
Process:
1. Cook rice and toss with mustard seeds, curry leaves, and lemon juice.
2. Fry papad and serve.
Dinner: Chicken Dum Biryani
Ingredients: Chicken, rice, yogurt, spices, fried onions.
Process:
1. Marinate chicken with spices and layer with rice in a pot. Cook on low heat for dumstyle biryani.
✅SUNDAY
Breakfast: Dosa with Potato Masala and Coconut Chutney
Ingredients: Dosa batter, potatoes, coconut, chilies.
Process:
1. Cook dosas on a hot pan. Prepare spiced potato filling.
2. Blend coconut and chilies for chutney.
Lunch: Malai Kofta with Naan
Ingredients: Paneer, potatoes, yogurt, spices, flour.
Process:
1. Make koftas with paneer and potatoes, then cook in a creamy curry.
2. Prepare naan with dough and cook on a hot skillet.
Dinner: Punjabi Kadhi with Rice
Ingredients: Gram flour, yogurt, spices, rice.
Process:
1. Make a yogurt and gram flour-based curry with fritters.
2. Serve with steamed rice.
This meal plan brings together the vibrant diversity of Indian cuisine. Let me know which dish you’re most excited to try, or if you’d like detailed proportions for any recipe!
