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    Home » Meal Planners » Indian Meal Plan | Weekly Meal Planner

    Indian Meal Plan | Weekly Meal Planner

    Posted on March 14, 2021 · Last Updated on March 13, 2021 · By Srividhya G · Leave a Comment

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    collage of dishes in the weekly meal plan

    A simple weekly meal planner with easy-to-make dishes for breakfast, lunch, and dinner! Indian meal plan for a week!
    It’s that time of the week where I share the weekly vegetarian meal planner. Check out what I have on my menu for this week.

    PS – Substitute the rice/millet with grains of your choice.

    square image of dishes in the weekly meal plan

    Are you new to meal planning and prepping or looking for new ideas? 

    Check out all my previous meal planners. I have been sharing some meal planners for the past two years. I have shared over 30+ Indian vegetarian meal planners, and you can check them out all under the “meal planner” category. All meal planners are unique, and I am sure you can draw some inspiration. 

    Meal-Prep | How much I do over the weekend?

    This week, did a Q and A on my Instagram regarding meal planning and one of the question was how much meal prep I do over the weekend vs. weekdays for the weekday meals?

    It depends upon the menu. I spend 3 to 4 hours during the weekend and do basic meal prep. I make sure I have all my vegetables cleaned and chopped. Also, I prepare the idli-dosa batter. These are mandatory activities during the weekend.

    Other prep-work that I do depends on that week’s menu. Few examples are,

    • If I am opting for homemade snacks like makhana, puffed rice, or cookies, I make them over the weekend.
    • I try to make some chutney like ginger chutney or relishes like tomato-onion relish or gojju that I can pair with idli or dosa or other dishes.
    • Soaking and sprouting the beans if needed, and if I have a lot of lentil-based recipes, I cook and freeze my toor dal, moong dal.
    • I make tamarind rice paste/tamarind paste and pasta sauces during the weekend. If I plan to make mint rice or tomato rice, I make the paste the day before.
    • Also, I knead the dough for roti the day before as well.

    Disclaimer: This meal planner is specially designed based on my family’s likings. I have a 12-year old son, and he can handle spicy food. He cannot reheat his food in school, so I try to avoid certain foods that need to be heated. I pack the lunch in stainless steel containers, mostly Lunch Bots or Thermos sometimes, and keep it in an insulated lunch bag. It keeps the food warm. Last but not least, I do pack leftovers.

    Without any further ado, here is this week’s meal planner. 

    This week’s meal planner

    weekly meal planner template - VVK

    I am going with a simple menu this week as well. My breakfast recipes are usually simple ones, and I rotate between idli, dosa, upma, poha, smoothie, porridge, and puttu. So let me talk about the lunch and dinner menu that I have each day.

    Please click the links for the individual recipes! I am yet to add few recipes to the blog and will update the links as soon as I post them.

    Monday Menu

    • Breakfast – Dosai with mint chutney
    • Lunch– Pickle rice with raita. I plan to make this pickle rice more like gongura pulav, but instead of gongura pickle, I will be using store-bought thokku.
    • Dinner – Roti with paneer butter masala.

    Tuesday Menu

    • Breakfast – Ragi puttu
    • Lunch – Roti with paneer butter masala.
    • Dinner – Rice with veg kadhi

    Wednesday Menu

    • Breakfast – Fruit smoothie for us and pesto sandwich for the kiddo.
    • Lunch – Udon noodles
    • Dinner – Mixed veg sandwich

    Thursday Menu

    • Breakfast – Idli and sambar. (That’s for kiddo’s lunch also)
    • Lunch – Yogurt rice with roasted beets. (I will share the roasted beets recipe soon)
    • Dinner – Rice with leftover sambar and beets poriyal.

    Friday Menu

    • Breakfast – Broccoli carrot paratha
    • Lunch – Broccoli carrot paratha

    I hope this menu planner helps, and you all can draw some inspiration. If you have any questions, please leave a comment below. I will share the daily updates on my Instagram and my FB group. So stay connected!

    Stay Safe & Happy Cooking!

    Vidhya

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