Recipes and Meal Plans

Day 1

Breakfast: Vegetable Upma

• Ingredients:

  1. 1 cup semolina

  2. 1/2 cup mixed vegetables (carrots, peas, beans)

  3. 1 onion (finely chopped)

  4. 1 green chili (slit)

  5. 1 tsp mustard seeds

  6. 2 tsp oil

  7. Salt to taste

• Instructions:

  1. Heat oil in a pan; add mustard seeds and let them splutter.

  2. Add onions and green chili; sauté until onions are translucent.

  3. Add mixed vegetables and salt; cook for a few minutes.

  4. Add water (2 cups), bring to a boil, then slowly add semolina while stirring.

  5. Cook until water is absorbed. Serve hot.

Lunch: Chana Masala with Brown Rice

• Ingredients:

  1. 1 cup cooked chickpeas

  2. 1 onion (chopped)

  3. 2 tomatoes (pureed)

  4. 1 tsp ginger-garlic paste

  5. 1 tsp cumin seeds

  6. 1 tsp garam masala

  7. 1 tbsp oil

  8. Salt to taste

  9. 1 cup brown rice (cooked)

• Instructions:

  1. Heat oil in a pan; add cumin seeds.

  2. Add onions and sauté until golden. Add ginger-garlic paste, then tomato puree.

  3. Stir in chickpeas, garam masala, and salt; cook for 10 minutes.

  4. Serve with brown rice.

Snack: Roasted Makhana (Fox Nuts)

• Ingredients:

  1. 1 cup makhana

  2. 1 tsp ghee

  3. Salt and pepper to taste

• Instructions:

  1. Heat ghee in a pan; add makhana and roast until crispy.

  2. Season with salt and pepper.

Dinner: Palak Paneer with Whole Wheat Roti

• Ingredients:

  1. 100g paneer (cubed)

  2. 2 cups spinach (blanched)

  3. 1 onion (chopped)

  4. 1 tomato (pureed)

  5. 1 tsp ginger-garlic paste

  6. 1 tsp cumin seeds

  7. 1 tbsp oil

  8. Salt to taste

• Instructions:

  1. Heat oil; add cumin seeds and onions; sauté until golden.

  2. Add ginger-garlic paste, followed by tomato puree; cook until oil separates.

  3. Blend blanched spinach and add to the pan; mix well.

  4. Add paneer and salt; cook for a few minutes. Serve with roti.

Day 2

Breakfast: Moong Dal Chilla

• Ingredients:

  1. 1 cup moong dal (soaked and blended)

  2. 1/2 onion (finely chopped)

  3. 1 green chili (chopped)

  4. Salt to taste

  5. Oil for cooking

• Instructions:

  1. Mix blended moong dal with onions, chilies, and salt.

  2. Heat a non-stick pan, add a little oil, and pour in the batter. Cook until golden brown on both sides.

Lunch: Vegetable Khichdi

• Ingredients:

  1. 1/2 cup rice

  2. 1/2 cup moong dal

  3. 1 cup mixed vegetables (carrots, peas, beans)

  4. 1 tsp turmeric powder

  5. Salt to taste

  6. 1 tbsp ghee

• Instructions:

  1. Combine rice, dal, vegetables, turmeric, salt, and ghee in a pressure cooker with 4 cups of water.

  2. Cook for 3-4 whistles. Serve hot.

Snack: Cucumber and Tomato Salad

• Ingredients:

  1. 1 cucumber (chopped)

  2. 1 tomato (chopped)

  3. 1 onion (finely chopped)

  4. Lemon juice, salt, and pepper to taste

• Instructions:

  1. Mix all ingredients in a bowl and serve fresh.

Dinner: Chicken Curry with Quinoa

• Ingredients:

  1. 100g chicken (cubed)

  2. 1 onion (chopped)

  3. 2 tomatoes (pureed)

  4. 1 tsp ginger-garlic paste

  5. 1 tsp garam masala

  6. 1 tbsp oil

  7. 1 cup quinoa (cooked)

• Instructions:

  1. Heat oil; add onions and sauté until golden.

  2. Add ginger-garlic paste, followed by tomato puree.

  3. Add chicken and garam masala; cook until chicken is tender.

  4. Serve with cooked quinoa.

Day 3

Breakfast: Dhokla

• Ingredients:

  1. 1 cup gram flour (besan)

  2. 1 tsp Eno fruit salt

  3. 1/2 tsp turmeric powder

  4. Salt to taste

  5. 1 cup water

• Instructions:

  1. Mix gram flour, turmeric, salt, and water to form a batter.

  2. Add Eno and pour into a greased steamer.

  3. Steam for 15-20 minutes; cut into pieces and serve.

Lunch: Rajma (Kidney Bean Curry) with Brown Rice

• Ingredients:

  1. 1 cup cooked kidney beans

  2. 1 onion (chopped)

  3. 2 tomatoes (pureed)

  4. 1 tsp ginger-garlic paste

  5. 1 tsp cumin seeds

  6. 1 tsp garam masala

  7. 1 tbsp oil

  8. Salt to taste

  9. 1 cup brown rice (cooked)

• Instructions:

  1. Heat oil; add cumin seeds and onions; sauté until golden.

  2. Add ginger-garlic paste, then tomato puree; cook until oil separates.

  3. Add kidney beans, garam masala, and salt; simmer for 10 minutes.

  4. Serve with brown rice.

Snack: Mixed Nuts

• Ingredients:

  1. 1/4 cup mixed nuts (almonds, walnuts, cashews)

• Instructions:

  1. Serve as a healthy snack.

Dinner: Fish Curry with Steamed Rice

• Ingredients:

  1. 100g fish fillet (e.g., tilapia)

  2. 1 onion (chopped)

  3. 2 tomatoes (pureed)

  4. 1 tsp ginger-garlic paste

  5. 1 tsp turmeric powder

  6. 1 tbsp oil

  7. Salt to taste

• Instructions:

  1. Heat oil; add onions and sauté until golden.

  2. Add ginger-garlic paste, tomato puree, turmeric, and salt; simmer.

  3. Add fish; cook until done. Serve with steamed rice.

Day 4

Breakfast: Poha (Flattened Rice)

• Ingredients:

  1. 1 cup poha (flattened rice)

  2. 1 onion (chopped)

  3. 1 green chili (slit)

  4. 1/2 cup peas

  5. 1 tsp mustard seeds

  6. 1 tbsp oil

  7. Salt to taste

• Instructions:

  1. Rinse poha and set aside.

  2. Heat oil; add mustard seeds; let them splutter.

  3. Add onions, chilies, and peas; sauté.

  4. Add poha and salt; mix well. Serve hot.

Lunch: Baingan Bharta (Smoky Eggplant Mash) with Roti

• Ingredients:

  1. 1 large eggplant (roasted and mashed)

  2. 1 onion (chopped)

  3. 2 tomatoes (chopped)

  4. 1 tsp ginger-garlic paste

  5. 1 tsp cumin seeds

  6. 1 tbsp oil

  7. Salt to taste

• Instructions:

  1. Heat oil; add cumin seeds and onions; sauté until golden.

  2. Add ginger-garlic paste and tomatoes; cook until soft.

  3. Stir in the mashed eggplant and salt; cook for 10 minutes.

  4. Serve with whole wheat roti.

Snack: Bhel Puri

• Ingredients:

  • 1 cup puffed rice

  • 1/2 cup chopped vegetables (onion, tomato, cucumber)

  • 1 tbsp tamarind chutney

  • 1 tbsp coriander chutney

  • Chaat masala to taste

• **Instructions

• Instructions:

  • In a bowl, mix puffed rice, chopped vegetables, tamarind chutney, coriander chutney, and chaat masala.

  • Toss well and serve immediately.

Dinner: Dal Tadka with Jeera Rice

• Ingredients:

  1. 1 cup cooked lentils (dal)

  2. 1 onion (chopped)

  3. 1 tomato (chopped)

  4. 1 tsp cumin seeds

  5. 1 tsp ghee or oil

  6. Salt to taste

  7. 1 cup basmati rice (cooked with cumin)

• Instructions:

  1. Heat ghee in a pan; add cumin seeds and onions; sauté until golden.

  2. Add tomatoes and cook until soft.

  3. Stir in cooked lentils and salt; simmer for 5-10 minutes.

  4. Serve with jeera rice.

Day 5

Breakfast: Idli with Coconut Chutney

• Ingredients:

  1. 1 cup idli batter (store-bought or homemade)

  2. 1/2 cup grated coconut

  3. 1 green chili

  4. Salt to taste

  5. 1 tsp mustard seeds

  6. 1 tsp oil

• Instructions:

  1. Pour idli batter into idli molds and steam for 10-15 minutes.

  2. For chutney, blend coconut, green chili, and salt; temper with mustard seeds in oil. Serve with idli.

Lunch: Aloo Gobi (Potato and Cauliflower) with Roti

• Ingredients:

  1. 1 potato (cubed)

  2. 1 cup cauliflower florets

  3. 1 onion (chopped)

  4. 1 tsp turmeric powder

  5. 1 tsp cumin seeds

  6. 1 tbsp oil

  7. Salt to taste

• Instructions:

  1. Heat oil; add cumin seeds and onions; sauté until golden.

  2. Add potatoes, cauliflower, turmeric, and salt; cover and cook until tender.

  3. Serve with roti.

Snack: Fruit Chaat

• Ingredients:

  1. 1 apple (chopped)

  2. 1 banana (sliced)

  3. 1 orange (segmented)

  4. 1/2 tsp chaat masala

• Instructions:

  1. Mix all fruits in a bowl, sprinkle with chaat masala, and serve.

Dinner: Prawn Curry with Brown Rice

• Ingredients:

  1. 100g prawns (cleaned)

  2. 1 onion (chopped)

  3. 2 tomatoes (pureed)

  4. 1 tsp ginger-garlic paste

  5. 1 tsp turmeric powder

  6. 1 tbsp oil

  7. Salt to taste

• Instructions:

  1. Heat oil; add onions and sauté until golden.

  2. Add ginger-garlic paste, tomato puree, turmeric, and salt; simmer.

  3. Add prawns; cook until they turn pink. Serve with brown rice.

Day 6

Breakfast: Oats Upma

• Ingredients:

  1. 1 cup oats

  2. 1/2 cup mixed vegetables (carrots, peas, beans)

  3. 1 onion (chopped)

  4. 1 green chili (slit)

  5. 1 tsp mustard seeds

  6. 1 tbsp oil

  7. Salt to taste

• Instructions:

  1. Heat oil; add mustard seeds; let them splutter.

  2. Add onions and chilies; sauté until golden.

  3. Add mixed vegetables and salt; cook for a few minutes.

  4. Stir in oats and water (2 cups); cook until oats are soft. Serve hot.

Lunch: Tofu Stir-fry with Quinoa

• Ingredients:

  1. 100g tofu (cubed)

  2. 1 cup mixed bell peppers (sliced)

  3. 1 onion (sliced)

  4. 1 tbsp soy sauce

  5. 1 tbsp oil

  6. 1 cup quinoa (cooked)

• Instructions:

  1. Heat oil; add onions and tofu; sauté until golden.

  2. Add bell peppers and soy sauce; stir-fry for 5 minutes.

  3. Serve with quinoa.

Snack: Vegetable Sticks with Hummus

• Ingredients:

  1. Carrot and cucumber sticks

  2. 1/2 cup hummus (store-bought or homemade)

• Instructions:

  1. Serve vegetable sticks with hummus for dipping.

Dinner: Methi Thepla with Yogurt

• Ingredients:

  1. 1 cup whole wheat flour

  2. 1/2 cup fenugreek leaves (chopped)

  3. 1 tsp turmeric powder

  4. 1 tsp cumin powder

  5. Salt to taste

  6. Water (for kneading)

  7. 1 tbsp oil (for cooking)

• Instructions:

  1. Mix all ingredients with water to form a dough.

  2. Roll out the dough into thin circles and cook on a hot tava with a little oil.

  3. Serve with yogurt.

Day 7

Breakfast: Smoothie Bowl

• Ingredients:

  1. 1 banana

  2. 1/2 cup yogurt

  3. 1/2 cup spinach

  4. Toppings: chia seeds, nuts, and fruits

• Instructions:

  1. Blend banana, yogurt, and spinach until smooth.

  2. Pour into a bowl and top with chia seeds, nuts, and fruits.

Lunch: Vegetable Pulao

• Ingredients:

  1. 1 cup basmati rice

  2. 1 cup mixed vegetables (carrots, peas, beans)

  3. 1 onion (sliced)

  4. 1 tsp cumin seeds

  5. 1 bay leaf

  6. Salt to taste

• Instructions:

  1. Heat oil; add cumin seeds and bay leaf.

  2. Add onions; sauté until golden.

  3. Stir in mixed vegetables and rice; add water (2 cups) and salt; cook until rice is done.

Snack: Yogurt with Honey and Nuts

• Ingredients:

  1. 1 cup yogurt

  2. 1 tbsp honey

  3. 2 tbsp mixed nuts

• Instructions:

  1. Mix yogurt with honey and top with nuts.

Dinner: Baida Roti (Egg-stuffed Flatbread)

• Ingredients:

  1. 1 cup whole wheat flour

  2. 1 egg

  3. 1 onion (chopped)

  4. 1 green chili (chopped)

  5. Salt to taste

  6. Oil for cooking

• Instructions:

  1. Prepare dough with flour and water; roll out thin circles.

  2. Mix egg, onions, chilies, and salt.

  3. Fill the rolled dough with the egg mixture, fold, and cook on a tava with oil until golden brown. Serve hot.

Tips for Meal Preparation

• Prep Ahead: Prepare ingredients like chopped vegetables, cooked lentils, or grains in advance to save time.

• Portion Control: Be mindful of portion sizes, especially for high-calorie foods like nuts and oils.

• Hydration: Drink plenty of water throughout the day to stay hydrated.

• Balance: Ensure that meals include a balance of carbohydrates, proteins, and healthy fats.

This meal plan provides a variety of nutrients and flavors while keeping meals interesting and satisfying. Adjust portion sizes based on your specific dietary needs and preferences!