Monday✅
Breakfast: Classic American Pancake with Berry Compote
Ingredients:
- All purpose flour
- Milk
- Egg
- Baking powder
- A pinch of salt
- Butter
- Fresh fruits
- Maple syrup.
Recipe Overview:
Whisk the dried ingredients together and mix until smooth in the eggs and milk. Pour the batter on a hot buttery grid. Top with a hot berry compote made by berries mixed with a little sugar. Serve hot with maple syrup drizzle.
Lunch: Veg Manchurian with fried rice
Ingredients:
- Chopped cabbage
- Carrot
- Bell peppers
- Tofu (optional)
- Ginger
- Garlic
- Soy Sauce
- Chili Sauce
- For fried rice ( basmati rice, peas, carrots and spring onions).
Recipe Overview:
Prepare the vegetable balls by mixing the chopped vegetables ,tofu (if used) and light binder (like a little cornflower) together. Deep fry until this crisp. Add soy and chili sauce, ginger and garlic and stir fry for the sauce. Take the fried ball in this sauce and serve with aromatic fried rice.
Dinner: Creamy Garlic chicken with roasted baby potatoes
Ingredients:
- Chicken pieces
- Garlic
- Cream
- Fresh herbs (thyme, rosemary)
- Baby potato
- Olive oil
- Salt and pepper.
Recipe Overview:
Marinate the chicken with garlic ,salt ,pepper and herbs. Bake the baby's potatoes with olive oil and the herbs in the oven until they are golden. Finish in the sauté and creamy garlic sauce until the marinated chicken is cooked. Plate the chicken with potato for a hearty final dish.
Tuesday ✅
Morning breakfast: Masala omelette with wheat toast
Ingredients:
- Egg
- Onion
- Tomato
- Green chilli
- Coriander leaves
- Turmeric
- Salt
- Full wheat bread.
Recipe Overview:
Beat the eggs with spices and vegetables. Spread the mixture into a hot nonstick pan cooking gently until set. Serve with a whole wheat bread for the start of the day.
Lunch - Mixed Vegetable Pulao with Cucumber Raita
Ingredients:
- Basmati rice
- Peas
- Carrot
- Beans
- Spices (such as cumin and cloves)
- For Raita
- Yogurt
- Cucumber
- Roasted cumin powder
- Salt
Recipe Overview:
Saute the spices and then add the rice and vegetables in water to cook until the rice is fluffy . For raita, just mix in plain yogurt with salt and roasted cumin powder with chopped cucumber.
Dinner: Paneer Tikka Masala with Naan
Ingredients:
- Paneer
- Bell Peppers
- Onion
- Tomato puree
- Cream
- Garam masala
- Ginger garlic paste
- And naan dough or premade naan.
Recipe Overview:
Marinate the paneer cubes with spices and grill. Prepare masala with tomato puree ,ginger garlic paste and garam masala, then combine with roasted paneer. Serve with hot naan bread.
Wednesday✅
Morning breakfast: Poha - a healthy Indian breakfast
Ingredients:
- Poha
- Peanut
- Onion
- Mustard seeds
- Curry leaves
- Turmeric
- Fresh coriander
Recipe Overview:
Rinse and drain the rice poha. Before adding onions and turmeric, mustard seeds and curry leaves in the of the pan. To serve add roasted peanuts and garnish with fresh coriander.
Lunch: Chickpea salad
Ingredients:
- Cooked chickpeas
- Avocado
- Tomato
- Cucumber
- Mixed greens
- Lemon juice
- Olive oil
- Salt and black pepper.
Recipe Overview:
Combine chickpeas and fresh vegetables in a bowl. Add lemon juice ,olive oil salt and pepper simultaneously and the toss for protein pack lunch.
Dinner: Spaghetti Aglio Olio
Ingredients:
- Spaghetti
- Olive Oil
- Thinly sliced garlic
- Red chili flakes
- Fresh parsley
- Lemon zest.
Recipe Overview:
Take a pot and boil spaghetti until al dente. In a pan, stir garlic and chilli flakes in olive oil, then toss the drained spaghetti in the oil. Garnish with chopped parsley and lemon zest .
Thursday✅
Breakfast: Greek yogurt with granola and honey
Ingredients:
- Greek yogurt
- Granola
- A drizzle of honey
- Fresh fruits (berry or sliced bananas).
Recipe Overview:
Add Greek yogurt, fresh fruits to a bowl with granola and finish with a generous drizzle of honey for a healthy and enthusiastic start.
Lunch: Traditional vegetable sambar with boiled rice
Ingredients:
- Toor lentils (split pigeon peas)
- Vegetable (drumstick carrots tomato and pumpkin)
- Tamarind extract
- Sambar masala
- Mustard seeds
- Curry leaves.
Recipe Overview:
Push the lentils until soft, then add boiled vegetables and tamarind extract. Temper mustard seeds and curry leaves and serve hot over boiled rice.
Dinner: Bold chicken vindaloo with quinoa
Ingredients:
- Chicken
- Vinegar
- Mixture of vindaloo spices (cumin ,mustard seeds)
- Potato
- Quinoa for a nutritious turn.
Recipe Overview:
Marinate the chicken in vinegar and spices, then slow cook it with potatoes. Prepare Quinoa according to the instructions and serve Vindaloo.
Friday✅
Morning breakfast: Avocado toast with poached eggs
Ingredients:
- Bread of whole grain
- Ripe avocado
- Egg
- Salt
- Pepper
- Red chili flakes.
Recipe Overview:
Toast until bread is crisp. Mash avocado with a pinch of salt and pepper ,spread it generously on the toast and top with the eggs. Sprinkle a little with red chilli flakes for spice.
Lunch: Aamras with Poori
Ingredients:
- Overripe mango
- Cardamom
- Sugar
- Premade or homemade poori.
Recipe Overview:
Mix the mango pulp with a touch of cardamom and sugar to make a simple refreshing Aamras. Serve with hot crispy pooir for fun traditional treatment.
Dinner: Creamy Mushroom Tikka with herb rice
Ingredients:
- Fresh button mushrooms
- Bell peppers
- Tikka masala
- Heavy cream
- Basmati rice
- Fresh herbs (mint and coriander).
Recipe Overview:
Marinate the mushrooms in Tikka spices then grill until it is a little roasted. Simmer mushrooms and add cream and adjusting seasoning. To complement the creamy tikka, prepare the basmati rice with fresh herbs.
Saturday✅
Morning breakfast: Idli with Coconut chutney and Sambar
Ingredients:
- Fermented Idli batter (rice and urad dal)
- Coconut
- Green chilli
- Ginger
- And various vegetables with spice for the sambar.
Recipe Overview:
Steam idlis . Combine fresh coconut, green chillies and ginger. Prepare lentils with mixed vegetables serving all three together at a balanced South Indian breakfast.
Lunch: Indian-Spiced Chicken Salad Wrap
Ingredients:
- Shredded grilled chicken
- Tandoori masala
- Fresh lettuce
- Diced tomatoes
- Cucumbers
- Yogurt-mint dressing
- Whole wheat tortilla wraps.
Recipe Overview:
Take the shredded chicken and vegetables and add it to yogurt-mint dressing. Wrap the mixture in a whole wheat tortilla for a light but satisfying fusion-style meal.
Dinner: Egg biryani with Raita
Ingredients:
- Boiled egg
- Basmati rice
- Caramelized onion
- Saffron or turmeric (for color)
- Biryani Masala
- A cool cucumber raita.
Recipe Overview:
Arrange aromatic rice with half -boiled eggs and fried onion layer with spices. Mix the flavors together before serving with raita for a magnificent weekend dinner.
Sunday✅
Morning breakfast: Vegetable Upma with Coconut Chutney
Ingredients:
- Rava
- Chopped vegetables (carrot ,peas ,beans)
- Mustard Seeds
- Curry leaves and
- For the Chutney
- Freshly coconut
- Green chilli
- Roasted gram.
Recipe Overview:
Roast Semolina lightly. Mix the tempering ingredients in the second pan and add vegetables and water, then mix in Semolina until absorbed. Serve with vibrant coconut Chutney .
Lunch: Spinach and Paneer stuffed Paratha with Curd
Ingredients:
- Dough
- Fresh spinach
- Crumbled paneer
- Green chilli
- Cumin
- A bowl of creamy yogurt.
Recipe Overview:
Prepare stuffing by mixing finely chopped spinach, paneer and spices. Roll the dough with the mixture and cook on the grid until golden. Serve hot piping with the side of cooling yogurt.
Dinner: Methi Malai Paneer with Jeera Rice
Ingredients:
- Paneer
- Fresh fenugreek (methi) leaves
- Cream
- Ginger garlic paste
- Garam masala
- Cumin
- Basmati rice.
Recipe Overview:
Add paneer and cream to sautéed fenugreek leaves to make velvet sauce with spices. Serve this rich curry with jeera rice for a satisfactory end of the week.
