Weekly Meal Plan- Indian Menu 9

Weekly meal plan with dinner, lunch and breakfast recipes for a week. In this menu I am sharing day wise weekly Indian Meal plan for busy people and moms. This meal pan comes with recipes, grocery list for these recipes and meal prep tips do that you can make dinner under 30 minute.

 

With most of us juggling with Work from home, kids home schooling and this pandemic. Putting home cooked meals for each meal time is even more challenging.

I don’t know about you but I was always a women who preferred to order out once or twice per week. It used to provide me a much needed break. But now to make life easier and make meal times simpler I have started planning for all three meals. And this includes batch cooking as well as using leftovers in some other meal.  

So this is menu plan for all three meals which are doable, especially for those who have a very busy schedule.

For this I order my groceries online and spend 2 hours for meal prep and menu planning. This makes 30 minutes meal easier and doable. 

What this meal plan has

  • simple and easy Indian meal plan for a week 
  • grocery list for simple Indian meal plan ideas.
  • Meal Prep Ideas and Tips
  • Includes three meals of the day: Breakfast plan, Lunch Plan, Dinner Plan.
  • All meals can be cooked in 20-30 minutes.

Do you know that I have 20 Minutes meals section on the website, so that even if you are not really prepared as per this menu plan you can cook a delicious meal in under 20 Minutes. Can it get better than that? Yes, a lot! and I am hoping to make it better one day at a time.

Grocery list For Indian Weekly Meal Plan

These are the things to buy during the weekend and preferably keep chopped and prepped in the fridge. For Main Monthly Grocery list you can Download and Print Months Grocery Checklist

  • Onion
  • Tomatoes
  • Cabbage
  • Capsicum (green, red, yellow)
  • Ginger
  • Garlic
  • Potatoes
  • Carrots
  • Cauliflower
  • Coriander
  • Mint leaves
  • Beetroot
  • Green Chilli
  • Coriander leaves
  • Curry leaves
  • Green peas
  • Basil Leaves
  • Cucumber
  • Lemon
  • Whole brown lentils/ sabut masoor dal
  • Kidney Beans / Rajma
  • Whole wheat bread
  • Indian spices
  • Atta (whole wheat flour)
  • Rice
  • Butter
  • Wheat Dalia
  • Urad (dhuli Dal)
  • Soy sauce
  • Eggs 
  • Paneer or Tofu or both (depending upon you are making vegetarian version of a dish or vegan version)
  • Curd/yogurt
  • Prawns
  • peas
  • Nutri nuggets or TVP (textured vegetarian protein)
  • Breads (depending upon you are using store bought or making your own)

Meal Prep Task for this Week’s Indian Meal Plan over the weekend

  • Vegetables chopped
  • Bhuna masala
  • Onion Tomato Masala
  • Dough kneaded
  • Chopped coriander (for garnish),
  • Green Chutney (as side)
  • Coconut Chutney

 Meal Planning resources to get started

Weekly Breakfast Menu

Here’s breakfast menu for week. You can make a quick and delicious breakfast every morning if you have meal prepped before.

menu plan week's breakfast

Rava Idli: Quick and delicious semolina/ sooji idli which is ready in 15 minutes if you have prepared the instant idli mix in advance during meal prep. Rava Idli Recipe with Coconut chutney. 

Bread Upma: Have leftover breads? turn them into delicious bread upma and serve with either boiled eggs or yogurt. A delicious mix of carbs, veggies and proteins to kick start your day.

Mix Veg grilled Sandwich: When you need a quick and delicious meal this veg breakfast sandwich is the one that you can whip up in minutes. A perfect breakfast for those hurried mornings.

Rava vegetable Upma: Remember that extra instant breakfast mix that you had prepared? Well it’s tome to use that for making this vegetable upma.

Low oil Bread Pakora/ Dal Toast: We all crave for bread. I for one occasionally crave pakora as well. This almost no oil protein packed Lentil toast or pakora for breakfast is perfect for these times especially when you are watching your weight.

Akuri and Toast : Spicy Soft scrambled creamy eggs, Akuri on a buttered and crispy toast are perfect for a lazy weekend. Rich and quick to make these are egg lovers delight. 

Weekly Lunch Menu

Lunch plan day1: Paneer ghee roast with layered paratha. You can make fresh paratha if you want that. But homemade frozen paratha or store bought parathas work great too if you are short on time.  

Lunch plan day2: soya bhurji with homemade chapati /phulka or store bought one tastes great and a low oil healthy protein packed lunch. 

Lunch plan Day3: Rajma chawal with beetroot raita and cabbage sabji are lunch options that hardly take 20 minutes of active cooking and are hearty midweek lunch.

Lunch plan Day4: Aloo matar with jeera rice yogurt and papad are easy Indian lunch. It will take 10 minutes of active cooking in the instant pot. 

Lunch plan Day5 : Whole lentils and potatoes with store bought naan or homemade naan is easy breezy dinner or lunch. Again so simple flavourful and healthy option that you just need 20 minutes of active cooking to make this on a weekday. 

Lunch plan Day6: Egg curry is protein packed option if you love eggs or make this paneer masala if you are a vegetarian. Serve them with rice or chapati or any other bread of your choice. It has a beautiful sauce to dip your bread. 

Weekly Dinner Plan

Dinner Day 1: Nepali Aloo with Omelette– These spicy potato are super flavourful. If you have boiled potatoes during meal prep its super simple to make it. To add protein make a masala omelette and serve it. 

Dinner Day 2:Paneer Biryani with Cucumber raita– A well balanced carb and vegetarian protein rich, healthy and delicious meal of paneer biryani and cucumber raita is perfect weeknight dinner option. 

Dinner Day 3:Quinoa Khichdi– Loaded with vegetables this quinoa khichdi is an easy to make high vegetarian protein rich dinner Indian dinner idea.

Dinner Day 4: Tandoori Prawns with Rice-Spicy and super quick these tandoori masala prawns are a breeze to make. You can wrap them in a tortilla or serve them over a bed of rice with side of salad. It’s great meal option. For vegetarians these tandoori soya malai chaap are perfect, simple and easy Indian meal option.

DinnerDay5: Paneer Bhurji gravy with Paratha– Paneer is a great choice for vegetarian. If you want to make vegan option make it with tofu and enjoy with tortilla or paratha. 

Dinner Day 6: Dalia pulao– One pot meal that takes 20 minutes to cook and 10minutes of meal prep. Dalia pulao is light on stomach and easy to make.

Last Few Weekly Indian Meal Plans

 

 

 

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