WEEK 4- Breakfast, Lunch and Dinner (2025)

Day wise summary of all dishes consisting of Breakfast, Lunch and Dinner with ingredients and its recipe.

Monday: Healthy Start✅

Breakfast: Poha

Ingredients:

• Flattened rice (poha)
• Mustard seeds, curry leaves
• Chopped onions, green chilies
• Turmeric, salt
• Roasted peanuts, lemon juice, fresh coriander

Recipe:

Rinse the poha lightly and allow it drain. In a pan, warmness oil and temper with mustard seeds and curry leaves. Add chopped onions and green chilies until translucent. Stir in turmeric and salt, then toss within the poha and roasted peanuts. Finish with a squeeze of lemon and a sprinkle of chopped coriander.

Lunch: Dal Tadka & Jeera Rice

Ingredients:

• Toor dal (yellow lentils), turmeric, salt
• Cumin seeds, minced garlic, dried pink chilies
• Ghee and water
• Basmati rice

Recipe:

Pressure cook the toor dal with turmeric, salt, and water till soft. For the tadka, heat ghee in a small pan, upload cumin seeds, garlic, and pink chilies till aromatic, then pour this over the dal. For the rice, sauté cumin seeds in short in oil earlier than mixing with cooked basmati rice.

Dinner: Paneer Butter Masala & Naan

Ingredients:

• Paneer cubes
• Tomatoes, cashew paste (or cream)
• Ginger–garlic paste, garam masala, salt
• Butter and cream
• Readymade or homemade naan

Recipe:

Sauté the ginger–garlic paste in butter. Add mixed tomatoes and cashew paste (or cream) alongside garam masala and salt. Let simmer until the sauce thickens. Stir inside the paneer and a touch of cream, and warm thru. Serve with gentle, warm naan.

TUESDAY: Desi Tadka ✅

 Breakfast: Aloo Paratha & Curd

Ingredients:

• Whole wheat dough
• Boiled, mashed potatoes with green chilies, cumin, and salt
• Ghee for cooking; curd to serve

Recipe:

Mix the mashed potato filling with spices and stuff small dough balls. Roll every out right into a paratha, then prepare dinner on a griddle with ghee till golden and puffed. Serve warm with a side of curd.

LUNCH: Baingan Bharta & Roti

Ingredients:

• Large eggplant (baingan)
• Chopped onions, tomatoes, garlic, inexperienced chilies
• Spices (turmeric, cumin, salt)
• Whole wheat flour for roti

Recipe:

Roast the eggplant over an open flame until its pores and skin is charred; peel off the skin and mash the smooth flesh. Sauté onions, garlic, tomatoes, and inexperienced chilies in oil; upload the mashed eggplant and spices, cooking till the whole thing is properly combined. Serve with freshly made roti.

Dinner: Vegetable Pulao & Raita

Ingredients:

• Basmati rice, mixed vegetables (peas, carrots, beans)
• Whole spices (bay leaf, cumin seeds, cloves)
• For Raita: Yogurt, grated cucumber, salt, roasted cumin powder

Recipe:

Sauté the complete spices in oil, upload chopped veggies and rice and cook with water till the rice is fluffy and infused with spice. For the raita, clearly whisk yogurt with grated cucumber, a pinch of salt, and a dash of cumin powder.

WEDNESDAY: Savory Delights✅

Breakfast: Moong Dal Chilla & Green Chutney

Savory lentil pancakes packed with protein and fiber.

Ingredients

• 1 cup moong dal (split green gram), soaked for four hours
• ½ tsp turmeric powder
• ½ tsp cumin powder
• 1 green chili (chopped)
• ¼ cup chopped onions
• ½ tsp salt
• ½ cup water
• Oil for cooking

For chutney:

• ½ cup coriander leaves
• 1 tbsp lemon juice
• 1 green chili
• Salt to taste

Instructions

Blend-soaked moong dal right into a smooth batter with turmeric, cumin, onions, chili, and salt. Heat a nonstick pan, unfold a ladleful of batter, and prepare dinner with oil till golden brown. Flip and cook dinner on the alternative aspect. Serve warm with inexperienced chutney.

Lunch: Matar Pulao & Boondi Raita

An aromatic green pea rice dish served with spiced yogurt.

Ingredients

For Matar Pulao:

• 1 cup basmati rice
• ½ cup inexperienced peas
• 1 tsp cumin seeds
• 1 tbsp ghee
• 1 bay leaf
• 1 cinnamon stick
• 2 cloves
• Salt to flavor

For Boondi Raita:

• ½ cup yogurt
• ¼ cup crispy boondi
• ½ tsp cumin powder
• Salt to flavor

Instructions

Heat ghee, upload cumin, bay leaf, cinnamon, and cloves. Stir in peas and soaked rice. Add water and cook dinner for 15 minutes. For raita, whisk yogurt with salt and cumin powder, then add boondi.Serve pulao warm with chilled raita.

Dinner: Vegetable Khichdi & Papad

A nutritious one pot rice and lentil dish served with crispy papad.

Ingredients

• ½ cup rice
• ¼ cup moong dal
• 1 carrot (chopped)
• 1 potato (cubed)
• ½ tsp turmeric powder
• Salt to taste
• 1 tsp ghee
• ½ tsp cumin seeds
• 1tsp garam masala

Instructions

Heat ghee, upload cumin seeds and veggies. Stir in washed rice and dal with turmeric and salt. Add three cups water, stress cook for 3 whistles. Serve warm with roasted papad.

THURSDAY: Hearty & Healthy✅

Breakfast: Ragi Porridge & Nuts

A nutrient rich millet porridge infused with almonds and jaggery.

Ingredients

• 1/2 cup ragi flour
• 2 cups water/milk
• 1 tbsp jaggery powder
• 1 tbsp overwhelmed almonds
• ½ tsp cardamom powder

Instructions

 Mix ragi flour with water/milk in a pot. Heat and stir continuously until thick. Mix some jaggery, cardamom powder, and almonds. Serve heat.

Lunch: Lemon Rice & Raita

A tangy rice dish with mustard seeds and curry leaves tadka.

Ingredients

• 2 cups cooked rice
• 1 tsp mustard seeds
• 2 green chilies (chopped)
• 1 tbsp lemon juice
• ½ tsp turmeric powder
• 1 tbsp roasted peanuts

For Raita:

• ½ cup yogurt
• ¼ cup grated cucumber
• ½ tsp cumin powder
• Salt to flavor

Instructions

Heat oil, upload mustard seeds, chilies, turmeric, and peanuts. Stir in cooked rice and lemon juice. For raita, mix all components and serve along lemon rice.

Dinner: Gutti Vankaya (Stuffed Brinjal) & Rice

A spicy peanut stuffed eggplant dish served with warm rice.

Ingredients

• 6 small brinjals (eggplants)
• ¼ cup roasted peanuts
• 1 tbsp sesame seeds
• 1 tsp chili powder
• ½ tsp tamarind paste
• Salt to flavor
• 1 tbsp oil

Instructions

Grind peanuts, sesame seeds, chili powder, and tamarind into a thick paste. Slit brinjals without cutting them absolutely, stuff with paste. Heat oil, fry stuffed brinjals, cover and cook dinner until smooth. Serve with rice.

FRIDAY: North Indian Indulgence✅

Breakfast: Aloo Paratha & Curd

Whole wheat flatbreads filled with spiced potato filling.

Ingredients

For Dough:

• 2 cups complete wheat flour
• Water as needed
• Salt to taste
• For Filling:
• 2 boiled potatoes (mashed)
• ½ tsp cumin powder
• ½ tsp chili powder
• Salt to taste

Instructions

Knead a smooth dough the use of flour, water, and salt. Combine mashed potatoes with cumin and chili powder. Roll dough, stuff with filling, seal, and roll once more. Cook on a warm griddle with ghee until golden brown. Serve hot with curd.

Lunch: Kadhi Pakora & Steamed Rice

Gram flour dumplings cooked in a tangy yogurt-based curry.

Ingredients

For Kadhi:

• 1 cup yogurt
• 2 tbsp gram flour
• ½ tsp turmeric powder
• Salt to flavor

For Pakora:

• ½ cup gram flour
• ½ tsp chili powder
• Water as wanted
• Oil for frying

Instructions

Mix pakora batter, fry small dumplings. Whisk yogurt, gram flour, turmeric, salt with water.
Cook on low warmness, add pakoras. Serve warm with rice.

Dinner: Matar Paneer & Lachha Paratha

Green peas and paneer cooked in a creamy tomato-based gravy.

Ingredients

• 1 cup green peas
• 250g paneer (cubed)
• 1 onion (chopped)
• 2 tomatoes (pureed)
• 1 tsp garam masala
• ½ cup fresh cream

Instructions

 Heat oil, sauté onions, upload tomato puree. Stir in garam masala, salt, paneer, and peas.
 Pour cream, cook for five minutes. Serve hot with lachha paratha.

SATURDAY Rich & Comforting✅

Breakfast: Upma

Ingredients:

• 1 cup semolina (rava)
• 2 tablespoons ghee or oil
• 1 teaspoon mustard seeds
• 1 teaspoon cumin seeds
• 1 tablespoon chana dal (break up chickpeas)
• 1 tablespoon urad dal (cut up black gram)
• 1-2 green chilies, finely chopped
• 1 small onion, finely chopped
• 1 sprig curry leaves
• 2 cups water
• Salt to taste
• A handful of roasted cashews (non-compulsory)
• Fresh coriander leaves for garnish
• Lemon wedges for serving

Instructions:

First dry roast the semolina in a pan on medium heat till it turns fragrant. Set aside. Now warmth ghee or oil in a pan. Add mustard seeds and allow them to crack. Now, upload cumin seeds, chana dal, urad dal, and sauté till golden. Toss the chilies, curry leaves, and onions. Sauté until onions turns light brown. Pour in 2 cups of water and upload salt. Bring it to a boil. Gradually upload the roasted semolina while stirring constantly to avoid lumps. Cook on low warm temperature till the water is absorbed and the upma reaches your desired consistency. Now Garnish it with roasted cashews and smooth coriander leaves. Serve it with lemon juice.

Lunch: Dal Makhani & Naan

Dal Makhni

Ingredients

• 1 cup black lentils (complete urad dal)
• ¼ cup kidney beans (rajma)
• four cups water
•  1 big onion (chopped)
• 2 medium tomatoes (pureed)
• 1 tbsp ginger-garlic paste
• 2-3 green chilies (non-compulsory)
• 2 tbsp butter
•  2 tbsp sparkling cream
• 1 tsp cumin seeds
• 1 tsp purple chili powder
• 1 tsp turmeric powder
• 1 tsp garam masala
• Salt (to flavor)
• Fresh coriander (for garnish)

Instructions:

Soak lentils and beans in a single day. Pressure cook dinner with water, salt, and turmeric. Sauté onions, ginger-garlic paste, and spices in butter. Add tomato puree, cooked lentils, and simmer. Finish with cream and garnish.

Naan

Ingredients:

• 2 cups all-pupose flour (Maida)
•  1/2 tsp baking soda
• 1 tsp sugar
• 2 tsp salt
• 3/4 cup yogurt
• Warm water (as wished)
• Butter or ghee (for brushing)
• Optional: Garlic, sesame seeds, or coriander leaves for flavor

Instructions:

Combine flour, baking soda, sugar, and salt. Mix in yogurt and water to form a gentle dough. Let it rest. Roll into oval shapes, cook on a hot pan or tandoor. Brush with butter or ghee.

Dinner

Bharwa Karela (Stuffed Bitter Gourd)

Ingredients

•  6-eight small sour gourds (karela)
• 2 onions (finely chopped)
• 1 tsp turmeric powder
•  1 tsp crimson chili powder
•  1 tsp garam masala
•  1 tsp dry mango powder (amchur)
•  1 tsp fennel powder
•  2 tbsp oil
•  Salt (to flavor)

Instructions:

Wash and peel the sour gourds. Make a vertical slit and dispose of seeds. Mix onions, spices, and salt to prepare the stuffing. Stuff the combination into the gourds and tie them with thread. Heat oil in a pan, area the filled gourds, and cook on low warmness until smooth, turning on occasion.

Roti

Ingredients

• 2 cups complete wheat flour
• Water 
• Pinch of salt
• Ghee or butter 

Instructions:

Knead flour, water, and salt right into a soft dough. Let it rest for 20 minutes. Divide into balls, roll into thin circles, and prepare dinner on a hot skillet till golden spots seem. Brush with ghee or butter if desired.

SUNDAY: Festive & Flavorful✅

Breakfast: Misal Pav

Ingredients:

• 2 cups moth bean sprouts (matki)
• 1 medium potato (cubed)
• 1 massive onion (chopped)
• 1 medium tomato (chopped)
• 2 green chilies (chopped)
• 1 tsp mustard seeds
• 1 tsp cumin seeds
• 1 tsp turmeric powder
• 1 tsp purple chili powder
• 1 tsp garam masala
• 1 tbsp ginger-garlic paste
• 2 tbsp tamarind pulp
• 3 cups water
• 1 cup farsan (savory blend)
• Fresh coriander leaves (for garnish)
• Lemon wedges
• 6 pav (bread rolls)
• Salt and oil (as needed)

Instructions:

Pressure cook sprouts and potato with turmeric, salt, and water for 2-three whistles. Now Heat oil in a pan, crackle mustard and cumin seeds. Add onions, chilies, and ginger-garlic paste, sauté till golden. Add tomatoes, pink chili powder, garam masala, and tamarind pulp. Cook till oil separates. Mix inside the cooked sprouts and potatoes. Simmer for 10 minutes. Serve hot misal crowned with farsan, coriander, and lemon juice, alongside buttered pav.

Lunch: Biryani & Raita (Vegetable)

              Biryani & Raita (Chicken)

Fragrant dum cooked basmati rice infused with entire spices.

Dinner: Dhokla

Ingredients:

• 1 cup gram flour (besan)
• 1 tsp turmeric powder
• 1 tsp sugar
• 1 tsp ginger-green chili paste
• 1 tsp eno fruit salt
• 1/2cup yogurt
• Water (as needed)
• Salt (to taste)
• 1 tsp mustard seeds
• Curry leaves
• 2 green chilies (slit)
• 1 tbsp oil

Instructions:

Mix gram flour, turmeric, sugar, ginger-chili paste, yogurt, and water to make a easy batter. Add salt and eno fruit salt, blend gently. Now, Pour the batter into a greased tray and steam for 15-20 mins. Cool and reduce into squares. Temper mustard seeds, curry leaves, and green chilies in oil. Pour over dhokla.

Green Chutney

Ingredients:

• 1 cup sparkling coriander leaves
• ½ cup mint leaves
• 2 inexperienced chilies
• 1 clove garlic
• 1 tbsp lemon juice
• 1 tsp sugar
• Salt (to flavor)
• Water (as needed)

Instructions:

Blend all ingredients right into a smooth paste. Adjust consistency with water.