Monday ✅
Breakfast: Masala Poha
Ingredients:
- Flattened rice (poha)
- Onions
- Green chilies
- Mustard seeds
- Curry leaves
- Turmeric
- Peanuts
- Lemon juice
- Coriander leaves.
Recipe :
Rinse the poha and drain the extra water. Now, take a pan , take the mustard and curry leaves in the oil, then stir the chopped onion and green chillies for a while. Stir in turmeric, add poha and toasted peanuts, and finish with lemon juice and chopped coriander .
Lunch: Mixed Vegetable Pulao with Raita
Ingredients:
- Basmati rice
- Carrots
- Green peas
- Beans
- Cumin seeds
- Garam masala
- Yogurt (for raita with cucumber and roasted cumin powder).
Recipe:
Take a pan, Sauté cumin seeds with diced veggies, add basmati rice and water, and cook till fluffy. Prepare a cooling raita by means of blending yogurt with grated cucumber and a pinch of salt and roasted cumin powder.
Dinner: Palak Paneer with Chapati
Ingredients:
- Spinach
- Paneer cubes
- Garlic
- Ginger
- Tomatoes
- Garam masala
- Whole wheat flour for chapati.
Recipe :
Mix in a blanched spinach and prepare a clean puree. Take pan, ginger, garlic and tomatoes until soft, then add spices and paneer cubes. Let the paneer simmer a little in the spinach gravy and serve with a freshly made roti.
Tuesday ✅
Breakfast: Idli with Coconut Chutney & Sambar
Ingredients (Idli):
Fermented rice and urad dal batter.
Ingredients (Chutney):
- Fresh grated coconut
- Green chilies
- Roasted chana dal
- Curry leaves.
Ingredients (Sambar):
- Toor dal
- Assorted vegetables
- Tamarind
- Sambar powder.
Recipe:
Steam tender idlis. To make a chutney, blend coconut with green chilies, roasted chana dal, and a bit water . Serve with a tangy, hearty sambar prepared by way of simmering cooked toor dal with veggies, tamarind, and spices.
Lunch: Rajma Chawal
Ingredients:
- Kidney beans (rajma)
- Onions
- Tomatoes
- Ginger
- Garlic
- Cumin seeds
- Coriander powder
- Basmati rice.
Recipe :
Soak and strain-cook kidney beans till smooth. Take a separate pan, sauté onions, garlic, and tomatoes with spices to form a rich, thick gravy. Mix inside rajma beans and simmer before serving with steamed basmati rice.
Dinner: Aloo Gobi with Roti
Ingredients:
- Potatoes
- Cauliflower
- Tomatoes
- Turmeric
- Cumin seeds
- Garam masala.
Recipe :
Fry cumin seeds and add diced potatoes and cauliflower with chopped tomatoes. Season with turmeric and garam masala until the veggies are tender. Enjoy with soft, complete wheat roti.
Wednesday ✅
Breakfast: Besan Chilla with Mint Chutney
Ingredients:
- Chickpea flour
- Water
- Finely chopped onions
- Green chilies
- Coriander.
Recipe :
Combine besan with water and spices to form a clean batter. Mix in onions and green chilies, then unfold a skinny layer on a warm griddle to shape a crisp chilla. Serve with a fresh mint chutney.
Lunch: Dal Tadka with Jeera Rice
Ingredients:
- Mixed lentils (toor dal, moong dal)
- Garlic
- Ginger
- Cumin seeds
- Red chili
- Basmati rice seasoned with cumin (jeera rice).
Recipe :
Cook the lentils until soft, then put together a tempering (tadka) in ghee with cumin seeds, garlic, and pink chilies. Pour this fragrant tadka over the dal. Serve it with cumin-infused steamed rice.
Dinner: Chana Masala with Paratha
Ingredients :
- Boiled chickpeas
- Onions
- Tomatoes
- Ginger
- Garlic
- Chana masala
- Whole wheat dough for parathas.
Recipe :
Take a pan and to create a gravy, fry onions, garlic, and ginger before adding tomatoes and spices . Stir in boiled chana and simmer. Serve warm with layered, flaky parathas.
Thursday✅
Breakfast: Moong Dal Cheela
Ingredients:
- Split yellow moong dal (soaked and blended)
- Ginger
- Green chilies
- Salt
- A filling of paneer or finely chopped veggies.
Recipe :
Blend soaked moong dal right into a clean batter, season it, and pour skinny layers on a warm non-stick skillet. Add a filling if favored, and cook dinner until each facets are gently browned.
Lunch: Vegetable Biryani with Cucumber Raita
Ingredients:
- Basmati rice
- Mixed vegetables (carrot, peas, potatoes, beans)
- Biryani masala
- Saffron
- Cooling cucumber raita.
Recipe :
Layer par-cooked rice with spiced vegetables and saffron water, then seal and steam on low heat for an fragrant biryani. Serve with a freshly made cucumber raita.
Dinner: Bhindi Masala with roti
Ingredients:
- Fresh okra (bhindi)
- Onions
- Tomatoes
- Turmeric
- Garam masala
- Whole wheat flour for rotis.
Recipe :
Slice okra and sauté with onions and tomatoes pro with turmeric and garam masala till smooth and slightly charred. Serve with smooth, puffed rotis
Friday✅
Breakfast: Upma with Coconut Chutney
Ingredients:
- Semolina (rava)
- Mustard seeds
- Curry leaves
- Chopped mixed vegetables
- Cashews
- Salt
Recipe :
Roast semolina lightly till aromatic. In a separate pan, temper mustard seeds and curry leaves with greens, then add water and semolina to cook into a fluffy upma. Enjoy with a aspect of freshly made coconut chutney.
Lunch: Kadai Paneer with Naan
Ingredients:
- Paneer cubes
- Diced bell peppers
- Onions
- Tomatoes
- Garlic
- Ginger
- Garam masala.
Recipe :
For preparing gravy for the sabzi, sauté onions, ginger, garlic in oil with tomato and Garam masala. Add paneer and veggies in a spicy tomato gravy. Serve with butter naan .
Dinner: Methi Thepla with Yogurt
Ingredients:
- Whole wheat flour
- Fenugreek leaves (methi)
- Turmeric
- Red Chili powder
- Salt.
Recipe :
Mix chopped methi leaves into entire wheat dough together with spices. Roll into thin parathas and cook dinner on a griddle until golden. Serve with a dollop of cooling yogurt or pickle.
Saturday✅
Breakfast: Masala Omelette with Whole Wheat Toast
Ingredients:
- Eggs
- Finely chopped onions
- Tomatoes
- Green chilies
- Fresh coriander
- Whole wheat bread.
Recipe :
Beat the eggs with salt and spices, fold in chopped vegetables and cook omelette till fluffy. Toast a whole wheat bread and serve with omelette for a protein-rich start.
Lunch: Lemon Rice with Peanut Chutney and Cucumber Raita
Ingredients:
- Cooked rice
- Turmeric
- Mustard seeds
- Curry leaves
- Roasted peanuts
- Lemon juice
- Yogurt with grated cucumber.
Recipe :
Take a pan, heat some oil and fry mustard seeds and curry leaves. Now, add boiled rice
and lemon juice. Pair it with a peanut chutney and cucumber raita.
Dinner: Mixed Vegetable Stuffed Paratha
Ingredients:
- Whole wheat dough
- A medley of vegetables (carrots, peas, potatoes)
- Spices
- Coriander.
Recipe :
Create a spiced vegetable filling, fill it in whole wheat dough balls, roll out, and cook dinner on a warm griddle until golden. Serve with curd or your preferred pickle.
Sunday✅
Breakfast: Dhokla with Green Chutney
Ingredients:
- Besan (gram flour)
- Yogurt
- Ginger-green chili paste
- Turmeric
- A tempering of mustard seeds and curry leaves.
Recipe :
Mix besan with yogurt and spices to shape a easy batter, then steam till light and spongy. Take some oil in a small pan and temper some mustard seeds and curry leaves .
Lunch: Paneer Butter Masala with Naan
Ingredients:
- Paneer cubes
- Tomatoes
- Cream
- Butter
- Garlic
- Ginger
- A blend of aromatic spices.
Recipe :
To prepare masala, sauté garlic, ginger, and tomatoes in butter and cook till soft. Then add paneer cubes and cream to create a rich, velvety gravy. Serve it with freshly made butter naan.
Dinner: Vegetable Korma with Jeera Rice
Ingredients:
- A blend of greens (potatoes, carrots, peas, beans)
- Cashews or coconut milk for creaminess
- Korma spices
- Basmati rice with cumin (jeera rice).
Recipe :
Simmer vegetables in a mildly spiced, creamy sauce made both from blended cashews or coconut milk. Pair with fragrant cumin-flavored rice to experience a warming dinner that rounds out your week.
