Day wise summary of all dishes consisting of Breakfast, Lunch and Dinner with ingredients and its recipe:
Monday✅
Breakfast: Masala Omelette with Whole Wheat Toast
Ingredients:
- 3 big eggs
- 1 small onion (finely chopped)
- 1 small tomato (diced)
- 1 green chili (slit or finely chopped)
- A handful of coriander (chopped)
- Salt and pepper
- 1 tsp oil
- 2 slices whole wheat bread
Recipe:
Take a bowl ,beat the eggs and mix the chopped onion, tomato, green chili, coriander, salt, and pepper. Heat oil in a nonstick pan, pour the egg combination, and prepare on medium heat till set and fold lightly. Toast the whole wheat bread and serve alongside.
Lunch: Greek Salad with Grilled Chicken
Ingredients:
- 1 chicken breast
- A blend of lettuce and baby spinach
- 10–12 cherry tomatoes (halved)
- 1/2 cucumber (sliced)
- A few olives
- 50g feta cheese (crumbled)
For dressing:
- 2 tbsp olive oil
- Juice of one lemon
- 1/2 tsp dried oregano
- Salt
- Pepper
Recipe:
First of all take chicken and then season it with salt, pepper, and some oregano. Then grill the chicken till cooked and juicy. Slice thinly and toss with the vegetables, tomatoes, cucumber, olives, and feta. Drizzle over the lemon‑olive oil dressing and toss gently .
Dinner: Tandoori Salmon with Quinoa Pulao
Ingredients:
- 2 salmon fillets
- Marinade:
- half cup yogurt
- juice of 1 lemon
- 1 tsp garam masala
- 1/2 tsp turmeric
- half of tsp paprika
- 2 minced garlic cloves
- salt
- 1 cup quinoa
- 1 small onion (finely chopped)
- 2 cups chicken or vegetable broth
- A handful of chopped herbs (like cilantro or parsley)
Recipe:
Marinate the salmon fillets within the yogurt–spice aggregate for as a minimum 20 minutes. Now, bake the salmon for 12–15 mins until flaky. Meanwhile, briefly sauté the onions in a pot, add quinoa, and stir in the broth; simmer till the quinoa is cooked. Garnish the pulao with sparkling herbs.
Tuesday✅
Breakfast: Overnight Oats with Mixed Berries
Ingredients:
- 1/2 cup rolled oats
- 1 cup almond milk (or your chosen milk)
- 1 tbsp chia seeds
- 1 tsp honey or maple syrup
- 1/2 cup assorted blended berries
Recipe:
In a jar, combine the oats, almond milk, chia seeds, and sweetener together and refrigerate overnight. In the morning, top with sparkling mixed berries earlier than serving.
Lunch: Chickpea Salad with Cumin Dressing
Ingredients:
- 1 can chickpeas
- 1 cucumber (diced)
- 1 tomato (diced)
- 1/4 onion (thinly sliced)
- A handful of clean cilantro
- Dressing:
- 2 tbsp olive oil
- juice of one lime
- ½ tsp powder cumin
- a pinch of chaat masala
- salt and pepper
Recipe:
Combine chickpeas, cucumber, tomato, onion, and chopped cilantro in a bowl,. Whisk collectively the dressing elements and toss with the salad till properly‑lined.
Dinner: Mixed Vegetable Curry with Basmati Rice
Ingredients:
- 1 cup mixed vegetables (cauliflower florets, diced potatoes, peas, and carrots)
- 1 medium onion (chopped)
- 2 garlic cloves and a 1‑inch piece ginger (minced)
- 1 huge tomato (chopped)
- 1 tsp curry powder,
- 1/2 tsp turmeric,
- 12 tsp cumin
- 1/2 cup coconut milk
- Salt and pepper
- 1 cup basmati rice
Recipe:
Sauté onions, garlic, and ginger till softened. Stir in the spices and chopped tomato, then upload the veggies and coconut milk. Simmer till the greens are tender and the flavors meld. In another pot, put together basmati rice until fluffy. Serve the curry over rice.
Wednesday✅
Breakfast: Avocado Toast with Poached Egg
Ingredients:
- 2 slices whole wheat bread
- 1 ripe avocado
- 1 egg (poached)
- Salt, pepper, and a squeeze of lime
- A pinch of red chili flakes
Recipe:
Toast the bread slices in a toaster. Now mash the avocado with lime juice, salt, and pepper, then spread over the toast. Top every slice with a poached egg and a sprinkle of chili flakes.
Lunch: Caprese Sandwich with Basil Pesto
Ingredients:
Crusty ciabatta or focaccia bread
Fresh mozzarella (sliced)
1 huge tomato (sliced)
Fresh basil leaves
Pesto (homemade or store‑bought)
Salt and pepper
Recipe:
Slice the bread open and spread a generous layer of pesto on every facet. Layer tomato slices, mozzarella, and basil leaves in between. Season with a bit salt and pepper, then grill or toast the sandwich until the cheese starts off evolved to melt.
Dinner: Butter Chicken with Naan
Ingredients:
- 500g chicken pieces (boneless)
- Marinade:
- 1/2 cup yogurt
- 1 tbsp lemon juice
- 1 tsp ginger–garlic paste
- 1 tsp garam masala
- salt
- 1 cup tomato puree
- 1/2 cup cream
- 2 tbsp butter
- 1 tsp cumin
- 1/2 tsp turmeric
- 1/2 tsp chili powder
- Ready-made or homemade naan bread
Recipe:
Marinate the chicken for as a minimum half-hour in the yogurt–spice mixture. Sauté the chicken in butter till browned, then add the tomato puree and remaining spices. Simmer for 15 mins, stir in the cream, and warmth until warmed thru. Serve with heated naan.
Thursday✅
Breakfast: South Indian Idli with Coconut Chutney
Ingredients:
- Idli batter (traditionally crafted from rice and urad dal)
- Salt
- For coconut chutney:
- 1/2 cup grated coconut
- 1 green chili
- a small piece of ginger
- some roasted chana dal
- tamarind
- salt
Recipe:
Steam idlis in an idli steamer until soft and fluffy. For the chutney, blend all the ingredients together with a touch water until clean. Serve the idlis with coconut chutney.
Lunch: Caesar Salad with Grilled Shrimp
Ingredients:
- Fresh romaine lettuce (chopped)
- 8–10 shrimp (peeled and deveined)
- Croutons
- Shaved Parmesan cheese
- Caesar dressing
- garlic
- lemon juice
- olive oil
- egg yolk
- mustard sauce
Recipe:
First, Grill the shrimp till they may be cooked. Combine the lettuce , grilled shrimp, croutons, and Parmesan in Caesar dressing and gently toss to combine everything together.
Dinner: Dal Tadka with Jeera Rice
Ingredients:
- 1 cup yellow lentils (toor dal or split yellow moong dal)
- 1 medium onion (chopped)
- 2 tomatoes (chopped)
- 2 garlic cloves and 1‑inch ginger (minced)
- 1 tsp cumin seeds and half of tsp turmeric
- 1 green chili (slit)
- 1 tbsp ghee or oil
- 1 cup basmati rice and 1 tsp roasted cumin seeds (jeera)
- Salt and cilantro for garnish
Recipe:
Take a cooker, then pressure cook dinner the lentils with tomatoes, onion, garlic, ginger, green chili, turmeric, and salt. In a small pan, heat ghee, add cumin seeds, and pour the tempering over the cooked dal. Separately, prepare jeera rice by means of sautéing cumin seeds in a bit oil with rice before cooking in water or broth. Serve dal tadka with the aromatic rice and garnish with clean cilantro.
Friday✅
Breakfast: Classic American Pancakes with Maple Syrup
Ingredients:
- 1 cup all‑purpose flour
- 1 tsp baking powder
- 1 tsp salt
- 1 tbsp sugar
- 1 egg
- 1 cup milk
- 3 tbsp melted butter
Recipe:
Sift together the dry components and whisk the wet substances in a separate bowl. Combine just till mixed; a few lumps are pleasant. Pour approximately ¼ cup of batter onto a warm, gently greased griddle and prepare dinner until bubbles shape. Flip and cook until golden. Serve warm pancakes with a drizzle of maple syrup or honey.
Lunch: Aloo Paratha with Yogurt
Ingredients:
- Dough:
- 2 cups complete wheat flour
- water
- a pinch of salt
- Filling:
- 2 boiled potatoes
- 1 green chili
- a handful of chopped coriander
- 1/2 tsp cumin powder ½ tsp garam masala
- salt
- ghee or oil for cooking
- Yogurt
Recipe:
Mix the flour, water, and salt into a smooth dough and allow it rest. Combine the mashed potatoes with spices, green chili, and coriander. Roll a small dough ball, stuff with potato filling, seal, and lightly roll out into a thick paratha. Cook on a hot griddle with ghee until both aspects are golden. Serve with cooling yogurt.
Dinner: Spaghetti Aglio e Olio
Ingredients:
- 200g spaghetti
- 4 garlic cloves (thinly sliced)
- 1/3 cup more‑virgin olive oil
- 1 tsp red chili flakes
- Fresh parsley (chopped)
- Salt and freshly ground black pepper
- Grated Parmesan cheese
Recipe:
Boil spaghetti until al dente. While the pasta is cooking, heat olive oil in a massive pan and lightly sauté the garlic and red chili flakes till fragrant and gently golden—be careful no longer to burn the garlic. Toss the cooked pasta inside the garlic–oil mixture, season with salt and pepper, and end with a sprinkling of parsley .
Saturday✅
Breakfast: French Toast with Berry Compote
Ingredients:
- 2 thick slices of bread
- 2 eggs
- 1/2 cup milk
- 1/2 tsp cinnamon
- 1 tsp vanilla extract
- For the compote:
- 1 cup blended berries
- 1–2 tsp sugar
- lemon juice
Recipe:
Whisk the eggs, milk, cinnamon, and vanilla extract together . Dip the bread slices in the aggregate, ensuring they're nicely‑soaked, and fry in a gently buttered pan till each aspects are golden. For the compote, simmer the blended berries with sugar and lemon juice until they wreck down slightly. Serve the French toast crowned with the nice and berry compote.
Lunch: Chicken Tikka Wrap
Ingredients:
- 300g boneless chicken portions
- Marinade:
- 1/2 cup yogurt
- 1 tbsp tikka masala spice mix
- 1 tsp ginger–garlic paste, salt
- Fresh lettuce
- Tomato slices
- Cucumber
- Whole wheat wraps or tortillas
- A drizzle of mint chutney
Recipe:
Marinate the chicken inside the yogurt–spice mixture for at least half-hour then grill till cooked and slightly charred. Slice into strips and layer onto a wrap with fresh vegetables. Drizzle mint chutney , roll up tightly, and slice diagonally.
Dinner: Grilled Fish Tacos with Cabbage Slaw
Ingredients:
- 2 white fish fillets
- Marinade:
- Juice of 1 lime
- ½ tsp chili powder
- ½ tsp cumin
- salt
- Small tortillas
- Slaw:
- Shredded cabbage
- grated carrot
- chopped cilantro
- Dressing for slaw:
- A dollop of Greek yogurt
- lime juice
- salt and pepper
- Sliced avocado
Recipe:
Marinate the fish with lime juice, chili powder, cumin, and salt. Grill until cooked and flaky. Mix the veggies like cabbage, carrot and cilantro with the yogurt dressing. Place grilled fish on a tortilla, top with cabbage slaw and finish it with lime juice.
Sunday✅
Breakfast: Poha with Peanuts
Ingredients:
- 1 cups poha (flattened rice), rinsed
- 1 small onion (finely chopped)
- 1 green chili (slit)
- 1/4 tsp turmeric
- A few mustard seeds and curry leaves
- A handful of roasted peanuts
- Juice of 1/2 lemon
- Salt
- Coriander for garnish
Recipe:
Firstly rinse the poha and set aside. Now take a pan, heat some oil in it and add mustard seeds, curry leaves, chopped onions, and green chili; sauté for some minutes. Stir in turmeric and the poha, season it with salt, and cook for 2–3 mins. Garnish with peanuts, lemon juice, and coriander before serving.
Lunch: Quinoa and Black Bean Salad
Ingredients:
- 1 cup quinoa
- 1 can black beans (rinsed and drained)
- 1 red bell pepper (diced)
- 1/2 cup sweet corn
- 1 avocado (diced)
- 1/4 cup onion (finely chopped)
- Dressing:
- Juice of 1 lime
- 2 tbsp olive oil
- 1/4 tsp cumin
- salt
- pepper
- A handful of chopped sparkling cilantro
