MONDAY✅
Breakfast: Overnight Oats with Berries and Nuts
Ingredients:
- Rolled oats
- Almond milk
- Greek yogurt
- Chia seeds
- Fresh berries
- Honey
- Almond slivers.
Recipe:
Mix oats milk yogurt and chia seeds the night before. In the morning toss with fresh berries and almond slivers and drizzle a hint of honey for natural sweetness.
Lunch: Grilled Chicken Salad with Mixed Greens
Ingredients:
- Marinated grilled chicken
- Mixed leafy vegetables
- Cherry tomatoes
- Cucumber
- Onion
- Olive oil-lemon vinaigrette
Recipe:
Toss freshly grilled chicken with crisp greens and vegetables finish with a tangy dressing that brightens the flavors.
Dinner: Paneer Tikka Pasta
Ingredients:
- Pasta
- Paneer 200 gms
- Yogurt: half of cup
- Red Chili Powder: 1 tsp
- Turmeric: 1/4 tsp
- Garam Masala: 1/2 of tsp
- Lemon Juice: 1 tbsp
- Salt: To taste
Recipe:
Combine yogurt, red chili powder ,turmeric, garam masala, lemon juice and salt. Add paneer cubes and blend properly. Sauté some greens and add the marinated paneer blend well and experience.
TUESDAY✅
Breakfast: Banana Oat Pancakes
Ingredients:
- Mashed ripe banana
- Rolled oats
- eggs
- a splash of milk
- baking powder
- A pinch of cinnamon.
Recipe:
Blend all ingredients into a thick batter cook small pancakes until golden and top with extra fruit or a drizzle of maple syrup.
Lunch: Hearty Lentil Soup
Ingredients:
- Red lentils
- Carrots
- Celery
- Diced tomatoes
- Onion
- Garlic
- Cumin,
- Coriander
- Vegetable broth
Recipe:
Sauté onions and garlic, add lentils and vegetables, then broth and spices. Simmer until the lentils are soft and the flavors meld. Serve with a slice of crusty bread.
Dinner: Avocado & Chickpea Wrap
Ingredients:
- Mashed chickpeas
- Ripe avocado
- Whole wheat tortilla
- Shredded lettuce
- Diced tomatoes
- Lime juice
- Cumin powder.
Recipe:
Mix mashed chickpeas with avocado and lime juice spread on a tortilla add fresh lettuce and tomatoes and roll tightly for a satisfying wrap.
WEDNESDAY✅
Breakfast: Spinach and Feta Omelette
Ingredients:
- Eggs
- Fresh spinach
- Crumbled feta
- Diced tomatoes
- Salt
- Pepper
- Olive oil
Recipe :
Whisk eggs in a bowl fold in spinach feta and tomatoes and cook until fluffy for a protein-packed morning start.
Lunch -Indian Curd Rice with Tempered Spices
Ingredients:
- Cooked rice
- Yogurt
- Green chilies
- Ginger
- Mustard seeds
- Curry leaves
- Pomegranate seeds
Recipe:
Gently mix cooled rice with yogurt; separately temper mustard seeds green chili ginger and curry leaves in oil then combine and garnish with pomegranate seeds for a burst of color and tang.
Dinner – Tandoori Chicken with Mint Yogurt Dip & Grilled Vegetables
Ingredients:
- Chicken pieces marinated in a mix of yogurt
- Lemon
- Ginger-garlic paste
- Tandoori masala
- Assorted bell peppers
- Red onions,
- Zucchini for grilling;
- Mint
- Coriander
- A pinch of salt
Recipe:
Marinate the chicken for at least 4 hours (or overnight) to let the spices work their magic. Grill the chicken and vegetables until charred and smoky, then serve alongside a vibrant mint-yogurt dip.
THURSDAY✅
Breakfast: Mango Quinoa Salad
Ingredients:
- Fluffy couscous
- Diced ripe mango
- Cucumbers
- Tomatoes
- Olives
- Crumbled feta
- Red onion
- Lemon juice
- Olive oil.
Recipe:
Toss couscous with crisp veggies, tangy feta and diced mangoes, then finish with a bright dressing to invoke the vibrant flavors of the Mediterranean.
Lunch - Dal Makhani with Butter Rice & Cucumber Raita
Ingredients:
- Whole black lentils
- Eed kidney beans,
- Butter
- Cream
- Garlic,
- Ginger, and
- A medley of spices (cumin, garam masala, and chili powder) ;
- Basmati rice cooked with a hint of butter;
- A refreshing cucumber raita.
Recipe:
Soak lentils overnight and cook them slowly with a burst of spices, finishing with generous dollops of butter and cream. Pair with aromatic butter rice and a cooling raita to balance the spicy richness.
Dinner: Butter Chicken Curry with Naan and Raita
Ingredients:
- Chicken pieces
- Tomatoes
- Onions
- Garlic
- Spices (turmeric, cumin, coriander, chicken masala)
- Naan
- Cucumber-mint raita.
Recipe:
Simmer chicken in a richly spiced tomato curry serve with butter naan and balance the warmth with a cooling cucumber raita.
FRIDAY✅
Breakfast: Fruit Smoothie Bowl
Ingredients:
- Frozen mixed berries
- Banana
- Almond milk
- Granola
- Sliced kiwi
- Coconut flakes
Recipe:
Blend berries, banana and almond milk until thick and creamy, then pour into a bowl and top with granola and fresh fruits for texture and crunch.
Lunch - Chole with Bhatura
Ingredients:
Chickpeas simmered in a spicy tomato-onion gravy, garam masala, ginger, garlic, and a blend of cumin and coriander; deep-fried, fluffy bhatura made from a fermented dough.
Recipe:
Soak chickpeas overnight and slowly cook them in a richly spiced sauce. Prepare bhatura dough, let it ferment, roll out, and deep-fry until puffy and golden-an indulgent duo full of bold flavors.
Dinner: Vegetable Stir-Fry with Tofu and Brown Rice
Ingredients:
- Firm tofu
- Broccoli
- Bell peppers
- Snap peas
- Carrots
- Garlic
- Ginger
- Soy sauce
- Brown rice
Recipe:
Sauté tofu and freshly cut vegetables in a garlic–ginger soy sauce and serve over brown rice making for a flavorful plant-based dinner.
SATURDAY✅
Breakfast: Veggie Egg Muffins
Ingredients:
- Eggs
- Diced bell peppers
- Spinach
- Cherry tomatoes
- Onions
- Salt
- Pepper
Recipe :
Lunch: Chicken Curry Pasta
Ingredients:
- Pasta:250 g (spaghetti or penne)
- Chicken 300 gms.
- Oil: 2 tbsp.
- Onion: 1 large finely chopped
- Garlic & Ginger: 1 tbsp. each (minced)
- Spices.
Recipe:
Sauté marianted chicken in garlic-infused olive oil, mix with cooked pasta and finish with a generous sprinkle of Parmesan for a light yet indulgent meal.
Dinner: Rajasthani Dal Baati Churma
Ingredients:
- Dal: Mixed lentils, tomatoes, onions, garlic and aromatic spices.
- Baati: Wheat flour ghee and a pinch of carom seeds.
- Churma: Wheat flour jaggery ghee and cardamom.
Recipe :
Savor the rich flavors: Slow cook a spiced lentil dal serve with golden crisp baati and complete the trio with sweet crumbly Churma celebrating traditional Rajasthani cuisine.
SUNDAY✅
Breakfast - Medu Vada with Sambar & Coconut Chutney
Ingredients:
A lentil-based batter incorporating urad dal, shaped into doughnut-like fritters, deep-fried until golden crisp; served with spicy sambar and cooling coconut chutney.
Recipe:
Whisk urad dal into a smooth, airy batter, shape into vadas and deep-fry. Enjoy these crunchy delicacies with tangy sambar and coconut chutney for a traditional South Indian morning feast.
Lunch: Grilled Veggie Burger
Ingredients:
- Assorted grilled vegetables (zucchini, bell peppers, eggplant)
- Whole wheat buns
- Hummus
- Lettuce
- Tomato slices
Recipe:
Grill veggies with a dash of olive oil and herbs assemble on toasted buns spread with hummus and add crisp lettuce and juicy tomato slices for a satisfying burger alternative.
Dinner - Paneer Butter Masala with Jeera Rice & Side Salad
Ingredients:
- Fresh paneer cubes
- Tomatoes
- Butter
- Cream,
- Kasuri Methi (dried fenugreek leaves)
- A blend of spices (cumin, coriander, red chili powder).
- For the rice, add cumin seeds and basmati rice
- A crisp salad of cucumber, tomatoes, and carrots.
Recipe:
Sauté paneer lightly, then simmer it in a rich tomato–butter gravy enriched with cream and kasuri methi. Pair the dish with fragrant cumin-infused rice and a refreshing side salad to balance the flavors.
This diverse 7 day meal plan is designed to spark culinary creativity while offering balanced nutrition. Each recipe highlights core ingredients and simple techniques perfect for busy home cooks who refuse to compromise on taste. Explore these recipes on your blog to inspire readers with daily dishes that are as practical as they are delicious.
