This post consists of breakfast, lunch and dinner menu for a whole week. It is a full week meal plan containing weekly menu. All are healthy recipes which is easy to execute. Meals are simple, nutritious for a balanced diet. 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: Aloo Paratha
Ingredients
- 2 cups whole wheat flour
- 2 medium potatoes (boiled and mashed)
- 1 tsp cumin seeds
- 1 tsp red chili powder
- Salt to taste
- Water as needed
- Ghee or oil for cooking
Process
- In a bowl, mix the flour with salt and water to form a smooth dough. Let it rest for 20 minutes.
- In another bowl, combine mashed potatoes, cumin seeds, red chili powder, and salt.
- Divide the dough and potato mixture into equal portions
- Roll out each dough ball, stuff with potato filling, and roll again gently.
- Heat a tava (griddle) and cook the parathas with ghee until golden brown on both sides.
- Serve hot with yogurt or pickle.
Lunch: Chole Bhature
Ingredients
For Chole
- 1 cup chickpeas (soaked overnight)
- 1 onion (finely chopped)
- 2 tomatoes (pureed)
- 1 tsp ginger-garlic paste
- Spices (cumin, coriander, garam masala, turmeric, chole masala)
- Salt to taste
For Bhature
- 2 cups all-purpose flour
- 1/2 cup yogurt
- 1 tsp baking powder
- Salt to taste
- Water for kneading
- Oil for frying
Process
- Cook soaked chickpeas in a pressure cooker until tender.
- In a pan, heat oil, add onions, and sauté until golden. Add ginger-garlic paste and cook briefly.
- Add tomato puree and spices, cook until oil separates. Add chickpeas and water, simmer for 15 minutes.
- For bhature, mix flour, yogurt, baking powder, and salt. Knead into a soft dough, let it rest.
- Roll out small circles and deep fry until puffed and golden.
- Serve chole with bhature, garnished with onions and cilantro.
Dinner: Paneer Butter Masala
Ingredients
- 250g paneer
- 2 tbsp butter
- 1 onion (finely chopped)
- 2 tomatoes (pureed)
- 1/2 cup cream
- Spices (cumin, garam masala, red chili powder, kasuri methi)
- Salt to taste
Process
- In a pan, melt butter and sauté onions until translucent.
- Add tomato puree and cook until oil separates. Add spices and salt.
- Add paneer cubes and cream, simmer for 10 minutes.
- Garnish with kasuri methi. Serve with naan or rice.
TUESDAY ✅
Breakfast: Masala Dosa
Ingredients
- 1 cup rice
- 1/4 cup urad dal (split black gram)
- 1/4 tsp fenugreek seeds
- 2 potatoes (boiled and mashed)
- Mustard seeds, curry leaves, and green chilies for filling
Process
- Soak rice and dal with fenugreek seeds overnight. Grind to a smooth batter.
- Ferment the batter for 8 hours.
- Heat a non-stick pan, pour batter, and spread into a thin circle.
- Cook until edges turn brown, fill with potato mixture, and fold.
- Serve with coconut chutney and sambar.
Lunch: Vegetable Biryani
Ingredients
- 1.5 cups basmati rice
- Mixed vegetables (carrots, peas, beans)
- 1 onion (sliced)
- Whole spices (bay leaf, cinnamon, cloves)
- Ginger-garlic paste,
- Biryani masala
- Salt to taste
Process
- Rinse and soak rice for 30 minutes.
- In a pot, heat oil, sauté onions, and add ginger-garlic paste.
- Add vegetables, spices, and sauté for 5 minutes.
- Add rice, water (2.5 cups), and salt. Cook until rice is done.
- 5. Fluff with a fork. Serve with raita.
Dinner: Dal Tadka
Ingredients
- 1 cup split yellow lentils (toor dal)
- 1 onion (finely chopped)
- 2 tomatoes (chopped)
- Spices (cumin seeds, turmeric, red chili powder)
- Ghee for tempering
Process
- Cook dal in a pressure cooker with water until soft.
- In a pan, heat ghee, add cumin seeds, and onions. Sauté until golden.
- Add tomatoes and spices, cook until tomatoes soften.
- Mix dal and tempering, simmer for 5 minutes.
- Serve with rice or roti.
WEDNESDAY ✅
Breakfast: Idli with sambhar and chutney
Ingredients
- 1 cup rice
- 1/4 cup urad dal
- Salt to taste
Process
- Soak rice and dal overnight. Grind to a smooth batter.
- Ferment for 8 hours.
- Pour batter into idli molds and steam for 10-15 minutes.
- Serve with sambar and chutney
Lunch: Pav Bhaji
Ingredients
- Mixed vegetables (potatoes, peas, carrots)
- 1 onion (chopped)
- 2 tomatoes (chopped)
- Pav bhaji masala, butter, and pav (bread rolls)
Process
- Boil and mash mixed vegetables
- In a pan, heat butter, sauté onions, and tomatoes.
- Add mashed vegetables and pav bhaji masala. Cook for 10 minutes.
- Toast pav in butter and serve with bhaji
Dinner: Veg Korma with Lachha paratha
Ingredients
- Mixed vegetables (carrots, beans, peas)
- 1 onion (sliced)
- 1/2 cup yogurt
- Cashew paste, spices (coriander, cumin)
Process
- In a pan, sauté onions until golden.
- Add vegetables and cook for 5 minutes.
- Stir in yogurt and cashew paste, simmer until vegetables are tender.
- Serve with Lachha paratha or rice.
THURSDAY ✅
Breakfast: Poha
Ingredients
- 2 cups flattened rice (poha)
- 1 onion (chopped)
- 1 potato (cubed)
- Mustard seeds, curry leaves, green chilies
Process
- Rinse poha in water and set aside.
- In a pan, heat oil, add mustard seeds, curry leaves, and onions.
- Add potatoes and sauté until cooked. Mix in poha, salt, and lemon juice.
- Serve garnished with coriander.
Lunch: Rajma Chawal
Ingredients
- 1 cup kidney beans (soaked overnight)
- 1 onion (chopped)
- 2 tomatoes (pureed)
- Spices (cumin, garam masala)
Process
- Boil soaked kidney beans until tender.
- In a pan, heat oil, add onions, and sauté until golden.
- Add tomato puree, spices, and cooked beans, simmer for0 minutes.
- Serve with rice or roti.
Dinner: Chicken Curry
Ingredients
- 500g chicken (cut into pieces)
- 1onion (chopped)
- 2 tomatoes (chopped)
- Ginger-garlic paste, spices (turmeric, coriander, garam masala)
Process
- In a pot, heat oil, add onions, and sauté until golden.
- Add ginger-garlic paste, tomatoes, and spices. Cook until tomatoes soften.
- Add chicken pieces, cook until chicken is tender and cooked through.
- Serve chicken curry with naan or rice.
FRIDAY ✅
Breakfast: Upma
Ingredients
- 1cup semolina
- 1 onion (chopped)
- Mixed vegetables (carrots, peas)
- Mustard seeds, curry leaves, green chilies
Process
- Dry roast semolina until light golden. Set aside.
- In a pan, heat oil, add mustard seeds, curry leaves, and onions.
- Add vegetables and sauté. Add water and salt, bring to a boil.
- Stir in semolina, cook until water is absorbed. Serve hot.
Lunch: Baingan Bharta
Ingredients
- 1 large eggplant
- 1 onion (chopped)
- 2 tomatoes (chopped)
- Spices (cumin, coriander, garam masala)
Process
- Roast eggplant over an open flame until charred. Peel and mash.
- In a pan, heat oil, add onions, and sauté until golden.
- Add tomatoes and spices, cook until soft. Mix in mashed eggplant.
- Serve with roti or rice.
Dinner: Fish Curry
Ingredients
- 500g fish (cut into pieces)
- 1 onion (chopped)
- 2 tomatoes (pureed)
- Spices (turmeric, chili powder, coriander)
Process
- .In a pot, heat oil, add onions, and sauté until golden.
- Add tomato puree and spices; cook until oil separates.
- Add fish pieces and simmer until cooked through.
- Serve with rice or bread.
SATURDAY ✅
Breakfast: Chivda
Ingredients
- 2 cups poha (flattened rice)
- Peanuts, curry leaves, green chilies
- Spices (turmeric, salt)
Process
- In a pan, heat oil, add peanuts and fry until golden.
- Add curry leaves and green chilies, sauté briefly.
- Mix in poha, turmeric, and salt. Stir well and serve.
Lunch: Veg Pulao
Ingredients
- 1.5 cups basmati rice
- Mixed vegetables (carrots, peas, beans)
- Whole spices (bay leaf, cloves, cardamom)
Process
- .Rinse and soak rice for 30 minutes.
- In a pot, heat oil and sauté whole spices.
- Add vegetables and sauté for a few minutes. Stir in rice, water, and salt.
- Cook until rice is done. Serve hot.
Dinner: Methi Thepla
Ingredients
- 2 cups whole wheat flour
- 1 cup fenugreek leaves (methi)
- Spices (turmeric, cumin, red chili powder)
- Yogurt for dough
Process
- Mix flour, fenugreek leaves, spices, and yogurt to form a dough.
- Roll out into thin circles and cook on a tava until golden.
- Serve with yogurt or pickle.
SUNDAY ✅
Breakfast: Dhokla
Ingredients
- 1 cup chickpea flour (besan)
- 1 /2 cup yogurt
- 1 tsp ginger paste
- Eno fruit salt for fluffiness
Process
- . Mix chickpea flour, yogurt, ginger paste, and water to form a batter.
- Add Eno just before steaming.
- Pour into a greased plate and steam for5-20 minutes.
- Cut into pieces and serve with green chutney.
Lunch: Dosa Sambar
Ingredients
- Rice: 1 cup (parboiled rice works best)
- Urad Dal: 1/4 cup
- Fenugreek Seeds: 1/4 teaspoon
- Salt: To taste
- Water As needed
- Oil or Ghee: For cooking
Instructions
- Soaking: Rinse the rice, urad dal, and fenugreek seeds thoroughly. Soak them separately in water for 4–6 hours.
- Grinding: Drain the water and grind the soaked ingredients into a smooth batter, adding water gradually. Mix in salt once the batter is ready
- Fermentation: Cover the bowl and let the batter ferment overnight in a warm place. The batter should rise and develop a slightly tangy flavor
- Cooking: Heat a non-stick or cast-iron griddle over medium-high heat. Pour a ladleful of batter onto the center and spread it out thinly in a circular motion. Drizzle a few drops of oil or ghee around the edges.
- Finishing Up: Cook until the dosa turns crisp around the edges and lightly golden on the bottom. Flip (if desired) for a little extra crispiness or serve as is.
- Serving: Serve hot with coconut chutney, sambar, or your favorite dip.
Sambhar
- 1 cup toor dal
- Mixed vegetables (drumsticks, carrots, potatoes)
- Sambar powder, tamarind paste, mustard seeds
Process
- Cook dal until soft. In a pot, cook vegetables until tender.
- Add cooked dal, sambar powder, tamarind paste, and water. Simmer.
- Temper with mustard seeds.
- Serve dosa with hot sambhar
Dinner: Mutton Rogan Josh
Ingredients
- 500g mutton (cut into pieces)
- 2 onions (sliced
- Spices (cinnamon, cardamom, cloves, chili powder)
Process
- In a pan, heat oil, sauté onions until golden.
- Add mutton and spices, cook until meat is browned.
- Add water and simmer until mutton is tender. Serve with naan or rice.
Conclusion
With this week’s meal plan, you’re set to explore the vibrant and diverse flavors of Indian cuisine! From hearty breakfasts to satisfying dinners, each recipe brings a taste of tradition and warmth. Enjoy your culinary journey, and don’t hesitate to ask if you have any questions or need more recipes! Happy cooking!
