So a new week starts from tomorrow, and more than anything, what worries every busy woman like me is what to cook for my family so that despite a busy weekday schedule there is healthy homemade dinner on the table. And so you asked me to come up with a menu plan for all three meals which are doable, especially for those who have a very busy schedule. So, in this weekly Indian menu plan I have added ideas where you can do some batch cooking and repurpose one dish for a meal sometime during the week. I personally spend 2 hours doing meal prep and meal plan and for rest of the week most of my meals (full meals) are on table in almost 30 Minutes. Hope this helps you to plan your meals better an with less effort, no matter you are working person, stay at home Mom or work from your home person.
My mantra is meal planning for the week and meal preparation for it in advance. Here is my guide to simple and easy Indian meal plan for a week your family can enjoy together every night for a week and maybe wish to take as lunch the next day. Moreover, to make your life simpler, I have added grocery list for simple Indian meal plan ideas. You can buy groceries during the weekend and keep them ready over the weekend. So, I have got you covered for next 5 days of meal plan which is mostly suitable for Indian meals. Now, all that you need to do is just take the pre-prepped food out, mix, cook and there is breakfast, lunch and dinner on the table in 20 minutes -30 Minutes. I am also adding a 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 decent Indian 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.
Indian Meal Plan with Recipes
Grocery list For Indian Dinner Plan Week-6
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 Celery Capsicum (green, red, yellow) Ginger Garlic Potatoes Carrots Green beans Brinjal Cauliflower Coriander Mint leaves Beetroot Green Chilli Coriander leaves Curry leaves Green peas Basil Leaves Cucumber Brinjal/eggplant Arbi (colocasia) Zucchini Lemon Avocado Karela/bitter gourd Beetroot Arhar/ Toor dal Kidney Beans / Rajma Rice Poha Whole wheat bread Sookhi Boondi Rice noodles Indian spices Atta (whole wheat flour) Rice Butter Moong Dal Wheat Dalia Urad (dhuli Dal) Soy sauce Thai Green Curry paste Coconut Milk Curd Mozzarella cheese Eggs Paneer/chicken depending upon biryani recipe you like to make.
Meal Prep Task for this Week’s Indian Meal Plan over the weekend
Vegetables chopped Tamatar pyaz paste (onion paste and make fresh tomato puree) Ginger garlic paste Green Curry Paste Dal - Boil it Rajma Soak and Boil Dough kneaded Chopped coriander (for garnish), Chutney (as side) Green Curry Paste
Last Few Weekly Indian Meal Plans
Indian Weekly Dinner Plan -1 Indian Weekly Dinner Plan -2 Indian Weekly Dinner Plan -3 Indian Weekly Dinner Plan -4 Indian Dinner Plan Week 5
Meal Planning resources to get started
Meal Planning for Busy People Meal Prep 101-All about Indian Meal Prep in Indian Kitchen Grocery Shopping and Meal Preps for Busy Moms Grocery Shopping Tips When Starting New Kitchen Let’s Break Some Common Meal Planning Myths How to Make Basic Grocery List For New Kitchen How to Start Weekly Meal Planning for Indian Meals Indian Lunch Box Ideas for Adults
INDIAN DINNER PLAN FOR THE WEEK
MONDAY MEAL PLAN
Breakfast - Boiled egg Sandwich + Fresh Juice/Tea/ Coffee Lunch - Pad Thai Noodle Salad (lunch box friendly) + Soup Dinner - Vegetable Pulao (Make Extra for Thursday Lunch) +Beetroot Raita + Green Salad Today is the first day of the week and it is better to start easy. You can make pulao for dinner using all your favorite vegetables. Chopped vegetables during weekend prep can be used in making Thai Noodles salad and soup for lunch as well. Thai Noodles can be packed for lunch box as well.
TUESDAY MEAL PLAN
Breakfast - Vegetable Poha (20 Minutes) + ½ Apple ½ Cup Dahi Lunch - Aloo Matar with masala paratha (Pack or eat at home) or Burrito Bowl Dinner - Sabut Moong Dal Tadka (Make Extra for Wednesday Lunch) + Khatte Aloo (Make Extra for Thursday Breakfast) + Green Salad For breakfast, it is a wholesome meal of Vegetable poha with fruits and dahi which makes a complete meal. Burrito bowl for lunch can be made using rice and rajma that you cooked on Sunday. Dinner can be made quickly if you have boiled moong dal and potatoes during the weekend meal prep.
WEDNESDAY MEAL PLAN
Breakfast - Caprese Sandwich (10 Minutes) + Pear/kiwi Lunch -Sabut Moong Dal Tadka + Crispy Arbi fry + Tadke wali Dahi + Chapati Dinner- Gujarati Khatti Dal (Make Extra for Friday Lunch) + plain Dahi /yogurt +Baingan Bharta + Red Rice Breakfast sandwich will take 10 Minutes to put together, you can pack it for lunch as well. If you eat lunch at home there is leftover moong dal from the previous night and leftovers arbi from Sunday meal. For Gujarati dal keep the boiled dal cooked on weekend and add fresh tadka. Baingan/eggplant for bharta can be roasted over the weekend as well.
THURSDAY MEAL PLAN
Breakfast - Mumbai Toast with Leftover Aloo (10 Minutes)
Lunch - Matar Paneer + Sookhi Urad Dal + Chapati Dinner- Paneer Biryani/ Veg Biryani/ Egg Biryani/Chicken Biryani + Dahi Breakfast can be made using leftover aloo and it should be ready in under 20 Minutes. For lunch, you can use onion paste and tomato puree that you made on weekend. Sookhi dal takes under 20 minutes if dal is soaked previous night.
FRIDAY MEAL PLAN
Breakfast - Granola and Fruit Parfait (5 Minutes) Lunch - Gujarati Khatti Dal + Karele ki Sabzi + Phulka /Chapati Dinner- Matar Paneer + Aloo Gobhi Achari + Rice/Quinoa Breakfast takes just 5 minutes. Lunch is leftover Gujarati dal and karele ki sabzi (you can cook it over weekend too as it stays good for 7-8 days in refrigerator) For dinner Matar Paneer from Yesterday’s lunch is used and fresh sabzi of aloo gobhi can be made in 20-30 minutes(your effective time just 5 minutes) if you have your vegetables pre-chopped.
SATURDAY MEAL PLAN
Breakfast- Masala Paratha/Sabzi/ Paneer Burji Lunch- Egg Curry + Malabar Parotta + Curd + Green Salad Dinner - Eat Out Saturday I like to take it even easier than the week so after a good breakfast of Paratha and sabzi which takes 30-35 minutes. There are egg curry and frozen Malabar parotta for lunch and rest of day to relax or do grocery shopping because I do meal prep on Sunday morning. Dinner is mostly eating out or ordering in.
SUNDAY MEAL PLAN
Breakfast - Bread Poha +Masala Chai / Juice / Green Tea Lunch - Rajma (Boil Make Extra for Tuesday Burrito bowl Lunch) + Chawal + Masaledaar Arbi +Kachumber Salad Dinner - Vegetable Dalia + Dahi + Papad Breakfast takes just 20 minutes as usual and for lunch and dinner, 2 hours spent during meal prep solves everything. If you want to follow this series you can follow me on my Instagram Page Facebook page or Twitter where I will be posting every day. Or Follow my Pinterest Board for Meal Plans. Also, if you think that this may help/interest someone you know Please do share it with them on Facebook, Twitter, and Pinterest.
Some More Indian Menu Plans
Weekly Meal plan Week -1
Weekly Meal plan Week -2
Weekly Meal Plan Week -3
Weekly Meal Plan Week-4
Weekly Meal Plan Week-5
Weekly Meal Plan -6
