WEEKLY MEAL PLAN -17 Breakfast, Lunch, Dinner (2025)

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

 Monday✅

Breakfast: Masala Oats  

Quick, delicious porridge with Indian spices and colorful vegetables - perfect for kickstarting your day.

Ingredients:

• 1/2 cup rolled oats  
• 1 small onion, finely chopped  
• 1 small tomato, diced  
• 1/4 cup mixed vegetables (carrots, peas, beans)  
• 1 tsp cumin  
• 1 tsp Turmeric powder  
• 1 tsp red chilli powder  
• Salt, to taste  
• 1 teaspoon oil  
• 2 cups of water  

Method:

1. Heat the oil in a pan, add cumin seeds.  
2. Add the onion, tomatoes and mixed vegetables until translucent; Cook for 2-3 minutes.  
3. Add in turmeric, chilli powder, salt; Add oats and water.  
4. Now, Cook for another 4-5 minutes until creamy and soft.  
5. Decorate with chopped coriander and serve .  

Lunch: Mediterranean Quinoa Salad  

Soft cooked quinoa, crunchy vegetables, olive and lemonade  dressing in vibrant bowls .

Ingredients:

• 1 cup quinoa, rinse  
• 2 cups of water  
• 1/2 cup cherry tomatoes, half  
• 1/2  cucumber, diced  
• 1/4 cup olives, sliced  
• 2 tablespoons crumble feta cheese  
• 2 tablespoons olive oil  
• 1 lemon juice  
• 1 tsp dry oregano  
• Salt 
• Pepper  

 Method:

1. Take pan, add water, Cook quinoa in water for 15 minutes. Fluff and cool. 
2. In a bowl or utensil take lemon juice, olive oil,  oregano, salt and for preparation of salad dressing. 
3. Now in salad dressing add Quinoa with tomatoes, cucumber, olives and dressing together. serve salad  with feta cheese.  

 Dinner: Butter Chicken

Buttery chicken having tomato gravy  served with  naan.

 Ingredients:

• 300g boneless chicken, cubed  
• 1 cup tomato puree  
• 2 tablespoons butter  
• 2 tablespoons cream  
• 1 tsp Ginger garlic paste  
• 1 tsp Garam masala
• 1 tsp kasuri methi (dried fenugreek leaves)  
• Salt to taste  
• Fresh coriander for decoration  
• Store bought or homemade naan

Method:

1. Saute the ginger garlic paste in the butter until aromatic.  
2. Now, add tomato puree, cook for 5-7 minutes; Stir cream, garam masala, kasuri methi, salt.  
3. Add chicken , cook for 10-12 minutes until soft.  
4. Add chopped coriander
5. Use naan to enjoy your meal 

Tuesday✅

Breakfast: Poached eggs and Avocado toast bread

Mashed  avocado on toasted bread with boiled eggs and chilli flakes.

Ingredients:

• 2 pieces sour bread  
• 1 ripe avocado  
• 2  eggs  
• 1 tsp lemon juice  
• Chili
• Salt
• Pepper  
• 1 tsp olive oil  

Method:  

1. Toast bread until golden.  
2. Take a ripe avocado, Mash it, add  lemon juice, salt and pepper.  
3. Pour the eggs in the boiling water .  
4. Spread avocado, top with eggs, drizzle chilli flakes.

Lunch: Paneer Bhurji Wrap  

Spiced Paneer with onions and tomatoes, wrapped in soft tortilla.

Ingredients:

• 200g Paneer , crumbled  
• 1 small onion, chopped  
• 1 small tomato, chopped  
• 1 chopped green chili
• 1/2  tsp turmeric
• 1/2 tsp cumin powder  
• 1 teaspoon oil  
• Salt to taste  
• 2 Fresh  tortilla  

Method:  

1. Heat the oil, onion and green chillies until soft.  
2. Add tomato, turmeric, cumin powder, salt; Cook for 2 minutes.  
3. Stir in crumble Paneer , cook for 3-4 minutes.  
4. Add a teaspoon of paneer Bhurji on tortilla. You can coriander to decorate it.

Dinner: Veg. Thai curry and Jasmine Rice  

The aromatic coconut is full of green curry and chicken (or tofu), attached to the aromatic jasmine rice.

Ingredients:

• 2 cups of coconut milk  
• 2 tablespoons green curry paste  
• 200g chicken or tofu , cut into cubes  
• 1 cup mixed vegetables 
• 1 teaspoon fish sauce or soy sauce  
• 1 tsp Sugar  
• Fresh basil leaves
• 1 cup jasmine rice

Method:

1. Cook jasmine rice according to the package.  
2.  Heat half coconut milk, stir in a paste until it is aromatic.  
3. Now, Add chicken/tofu and vegetables, pour the remaining coconut milk.  
4. Season with fish/soy sauce and sugar; Simmer 8-10 minutes.  
5. Decorate basil and serve with rice.  

 Wednesday✅

Breakfast: Poha with Peanuts  

Mustard seeds, peanuts, curry leaves and lime dash with flattened rice .

Ingredients:

• 2 cups poha (flattened rice)  
• 1 small onion, chopped  
• 1 green chilli
• 1 tsp mustard seeds  
• 2 tablespoons of peanuts  
• 6 curry leaves  
• 1 tsp turmeric
• Salt to taste  
• 1 teaspoon oil  
• Coriander 
• Lime 

  Method:  

1. Rinse the poha under the water, drain and place it on the side.  
2. Hot oil, crackle mustard seeds; Add peanuts and curry leaves.  
3. Onion and chilli; Stir turmeric and salt.  
4. Now, Add Poha, mix gently, Cook for 2 minutes.  
5. Decorate with coriander, add the lime juice to finish .  

 Lunch: Caprese Sandwich  

Sandwich with Fresh mozzarella, tomato and basil, balsamic sauce .

Ingredients:

• 2 bread rolls  
• 1 ball fresh mozzarella, cut  
• 2 ripe tomatoes, sliced  
• Fresh basil leaves  
• 2 tablespoons pesto or olive oil  
• Balsamic sauce 
• Salt
• Pepper  

Method:  

1. Firstly Slice bread  rolls, spread pesto or olive oil on both layers.  
2. Place mozzarella, tomato and basil, add salt and pepper.  
3. Pour balsamic sauce, close sandwich, press lightly. 
4. Grill on the  skillet for  2-3 minutes each side.

Dinner: Chana masala with boiled rice  

Hearty chickpeas are served with , boiled rice in the tangy onion curry.

Ingredients:

• 2 cups cooked chickpeas  
• 1 onion, finely chopped  
• 2 tomatoes, pure  
• 1 tablespoon ginger garlic paste  
• 1 tsp cumin, 1 tsp garam spice  
• 1 tsp Turmeric
• 1 tsp coriander powder  
• 2 tablespoons oil, salt to taste  
• Fresh Coriander 
• 1 cup of boiled rice  

Method:  

1. Hot oil, crackle cumin seeds; Onions until golden.  
2. Add ginger garlic paste, cook 1 minute; Stir in tomato puree.  
3. Now, Add spices, chickpeas and 3 cups of water; Simmer for  8-10 minutes.  
4. Decorate with coriander; Serve hot with boiled rice.  

Thursday✅

Breakfast: Berry Smoothie Bowl  

Berries and bananas are topped with thick yogurt , granola, nuts and seeds.

Ingredients:

• 1 cup mixed berries   
• 1 banana  
• 1/2 cup of Greek yogurt or yogurt  
• 1/2 cup granola  
• 2 tbsp mixed nuts and seeds  
• Honey or maple syrup   

Method:

1. In a blender ,Mix berries, bananas and yogurt together until smooth.  
2. Pour in a bowl,  Top with granola, nuts and seeds.  
3. Serve immediately.  

Lunch:  Chicken Kathi Roll  

Wrap with marinated, chicken, pickled onions and sauces with flaky paratha.

Ingredients:

• 2 paratha or large tortilla  
• 200 g chicken   
• 1 teaspoon yogurt, 1 tsp ginger garlic paste  
• 1 teaspoon chilli powder, turmeric, garam masala
• 1 onion, sliced;
• Sauce of  Choice   
• 1 teaspoon oil
• Salt to taste  

Method:

1. Take a bowl,  Marinate chicken in yogurt, spices and salt for 15 minutes.  
2. Heat the oil, cook the chicken strips until soft.  
3. Spread hot parathas, , layer onion, sauce and chicken.  
4. Roll tightly, cut in half and serve hot.

Dinner: Salmon with Roasted vegetables  

Grilled tender Salmon fillets, attached to seasonal vegetables in the oven.

Ingredients:

• 2 salmon filets  
• 1/2  lemon juice
• 1 teaspoon olive oil  
• 1 tsp dry herbs   
• Salt 
• Pepper  
• 2 cups mixed vegetables   

Method:  

1. Preheat oven 200 ° C; Make a mixture of olive oil, salt, pepper. Bake for 20 minutes.  
2. Marinate salmon  with lemon juice, oil, bs yields, salt.  
3. Grill  Salmon 3-4 minutes each side.  
4. Serve Salmon  with roasted vegetables.  

Friday✅

Breakfast : Idli with Sambar  

Soft, fermented lentil cake is served with tangy, vegetable sambhar.

Ingredients:

• 4 idlis (store bought or homemade)  
• 1 cup of tour dal, 1 cup mixed vegetables  
• 1 onion
• 1 tomato
• Sambar masala
• Tamarind paste  
• Mustard seeds
• Curry leaves
• Red chili  
• Coriander

Method:

1. Firstly Cook toor  dal until soft. Combine cooked dal with with tomatoes and spices.  
2. Temper mustard seeds, curry leaves, chili. Add dal with vegetables.  
3. Cook until the vegetables are tender. Add salt.  
4. Have idlis with sambhar and coconut chutney.  

Lunch: Mexican Burrito Bowl  

Burrito Bowl made from layers of rice,  coriander, black beans, corn and avocado.

Ingredients:

• 1 cup cooked rice, 1 lime juice, coriander  
• 1 cup of black beans, rinse  
• 1/2 cup corn kernels  
• 1 tomato, diced; ½ avocado, sliced  
• 2 tablespoons Greek yogurt 
• Sour cream  
• Red Chili powder
• Cumin
• Salt  

Method:

1. Take a bowl, add cooked rice. Prepare a mixture of lemon  juice and coriander and mix into the rice. For taste add chili powder, cumin, salt  for taste.  
2. Now, arrange rice, beans, corn, tomatoes and avocado in a bowl.  
3. Add  yogurt or sour cream on top  and lime wedge.

Dinner: Palak Paneer with Roti 

Creamy spinach gravy filled with paneer cubes is served with a soft whole pinch.

Ingredients:

• 200g paneer, cubed  
• 4 cups spinach leaves, blanched and pure  
• 1 onion, chopped; 1 tomato, chopped  
• 1 tsp ginger garlic paste,
• 1/2 tsp garam masala
• 2 tablespoons oil, salt to taste  
• 4 chapati

  Method:  

1. Hot oil, onion until golden; Add ginger garlic paste.  
2. Add the tomato, cook until soft; Stir spinach puree, garam spices, salt.  
3.  Now, add paneer cubes, simmer 5 minutes.  
4.  Serve hot with freshly made rotis.  

  Saturday✅

Breakfast: Banana Pancakes  

Fluffy Pancakes  ripe bananas - easy to prepare.

Ingredients:

• 1 cup flour
• 1 ripe bananas, mashed  
• 1 tsp baking powder
• 1 teaspoon sugar  
• 1 egg 
• 3/4 cup milk  
• Pinch of salt
• Butter or oil  

Method:

1. Take a bowl, Whisk flour, baking powder, sugar, salt into it.  
2. Stir in bananas, eggs and milk until stir.  
3. Cook a spoonful on the grease skillet 2-3 minutes per side.  
4. Serve with maple syrup and fresh fruit.

Lunch: Rajma Chawal  

Creamy kidney beans are made with the gravy of  tomato and onion, served over boiled rice.

Ingredients:

• 2 cups cooked rajma (kidney beans)  
• 1 onion, chopped
• 2 tomatoes  
• 1 tsp Ginger garlic paste
• 1 tsp cumin seed  
• 1/2  tsp chili powder
• 1/2 tsp garam masala  
• 2 tablespoons oil
• Salt to taste  
• 1 cup of boiled rice  

Method:   

1. Heat oil, crackle cumin seeds; Fry Onions until golden.  
2. Next add, ginger garlic paste, cook 1 minute. Afterwards stir in tomato puree and spices.  
3. Now, add Rajma and  water, cook for 10-12 minutes.  
4. Serve hot over boiled rice.  

Dinner: Spaghetti Algio E olio  

Garlic, olive oil, chilli flakes and parsley - a minimum elements  Italian classic in 15 minutes.

Ingredients:

• 200g spaghetti  
• 4 cloves garlic, thin slices  
• 3 tablespoons olive oil  
• 1 tsp chili flakes  
• Freshly parsley 
• Pepper  

 Method:   

1. Cooking spaghetti till al dente. Keep 1/4 cup of pasta water aside.  
2. Now, take a pan, heat oil. Fry garlic until a little golden and Stir in chili flakes.  
3. Now, toss cooked spaghetti  with oil, garlic and reserved water.  
4. At the end, to finish , sprinkle salt, pepper, parsley and serve immediately.  

Sunday✅

Breakfast: Aloo Paratha with Yogurt  

Filling spicy potatoes all over the whole flatbreads, served with cooling yogurt.

Ingredients:

• 2 cups whole flour
• Water to mix  
• 2 boiled potatoes, mashed  
• 1 green chili chopped
• 1 tsp cumin powder
• 1 tsp  Garam masala
• Salt
• Coriander
• Ghee or oil for cooking  
• Plain yogurt  

 Method:   

1. Combine flour and water in a soft dough; Rest for 15 minutes.  
2. Mix potatoes, chilli, cumin, garam masala, salt, coriander.  
3. Roll dough balls, stuff with potato mix, and roll into parathas.  
4. Cook on a hot grid with ghee until both sides are golden; Serve with yogurt.

Lunch: Falafel Pita with a quick Tzatziki Sauce 

Crispy chickpeas fritters with crunchy vegetarian and cool Tzatziki sauce .

Ingredients:

• 1 cup of chickpeas  
• 1 small onion, chopped
• Some chopped parsley and cilantro  
• 1 tsp cumin
• Coriander powder
• Salt  
• Oil for frying
• 2 pita bread  
• 1 cup of Greek yogurt
• Grated cucumber
• Garlic  

Method:  

1. Mix chickpeas with onions, basic spices. Make small patties.  
2. Fry patties in hot oil until golden and crisp.  
3. Now prepare  Tzatziki sauce by  Mixing yogurt, cucumber, garlic, salt.  
4. To finish , take pita pockets and fill  with falafel, lettuce, tomato and Tzatziki sauce.  

Dinner: Dum Aloo

Slow  cooked baby potatoes in aromatic yogurt yogurt tomato gravy with aromatic spices.

Ingredients:

• 500g baby potatoes, boiled and peeled  
• 1 cup of yogurt, whisked  
• 2 tablespoons tomato puree  
• 1 tsp Ginger garlic Paste 
• 1 tsp Garam masala
• 1 tsp Turmeric
• 1 tsp Chilli powder
• Salt
• Oil  
• Fresh coriander 

Method:  

1. First shallow fry boiled potatoes until a little golden; Set one side.  
2. In the same pan, stir the ginger paste. Next add tomato puree and spices.  
3. Stir in yogurt slowly; Simmer for 5 minutes.  
4. Add potatoes, coat in gravy, simmer 8-10 minutes.  
5. Garnish with coriander and serve hot.