Indian meal plan for an entire week. All the recipes mentioned below take less than 30 min to cook. This meal plan helps you to stay healthy week long.

What does healthy mean?
Healthy recipes contain fiber, protein, and minerals like iron, calcium, potassium, magnesium, and selenium. Eating home-cooked foods makes a huge difference in health. These recipes can be made in 30 minutes.
Key Components of an Indian Meal Plan
- Staple Ingredients in Indian Cooking
- Balancing Macronutrients in Indian Dishes
- Incorporating Seasonal and Regional Varieties
Breakfast | ![]() Ragi Dosa โ Fermented Finger Millet Dosa | ![]() ![]() Potato Masala For Dosa | |
Lunch | ![]() ![]() ![]() ![]() ![]() ![]() ![]() Brown Rice Instant pot โ With & Without Starch | ![]() ![]() ![]() | ![]() ![]() ![]() ![]() ![]() ![]() Instant pot Yogurt โ Get the taste of difference |
Snack | ![]() ![]() ![]() ![]() ![]() ![]() Fruits | Mixed Nuts | |
Dinner | ![]() ![]() ![]() ![]() Roti | ![]() ![]() ![]() | ![]() ![]() ![]() ![]() ![]() ![]() Instant pot Yogurt โ Get the taste of difference |
Prep | Boil potatoes in an instant pot on a delay timer on Sunday night. | For Tuesday, roast bagara baingan ingredients and keep them ready. |
BREAKFAST | ![]() ![]() ![]() Egg dosa | ![]() ![]() Moringa podi | |
LUNCH | ![]() ![]() ![]() ![]() ![]() ![]() ![]() Brown rice | ![]() ![]() ![]() Bagara baingan | ![]() ![]() ![]() ![]() ![]() ![]() |
DINNER | ![]() ![]() ![]() ![]() Pulka roti | ![]() ![]() ![]() Bagara baingan | |
SNACK | ![]() ![]() ![]() ![]() ![]() ![]() Fresh seasonal fruits (11 am) + 2 tbsp peanut butter | ![]() ![]() Gajar halwa (4 pm) Made ahead on Sunday and freeze it or refrigerate | |
Prep Work for next day | Set toor dal on delay timer for next day | Defrost Salmon |
Breakfast | ![]() ![]() ![]() Ragi Dosa | ![]() ![]() coconut chutney | |
Lunch | ![]() ![]() ![]() ![]() ![]() ![]() ![]() Brown rice | ![]() ![]() Gongura Pappu Instant Pot | Ghee |
Snack | ![]() ![]() ![]() ![]() ![]() ![]() Fresh seasonal fruits (11 am) + 2 tbsp peanut butter | Mango Lassi | |
Dinner | ![]() ![]() ![]() ![]() ![]() ![]() ![]() Brown rice | ![]() ![]() ![]() Salmon Puttu | |
Prep |
Breakfast | ![]() ![]() Upma instant pot | ||
Lunch | ![]() ![]() ![]() ![]() ![]() ![]() ![]() Brown rice | ![]() ![]() ![]() Salmon Puttu (leftover) | ![]() ![]() ![]() ![]() ![]() ![]() Yogurt |
Snack | ![]() ![]() ![]() ![]() ![]() ![]() Fresh seasonal fruits (11 am) + 2 tbsp peanut butter | ||
Dinner | ![]() ![]() ![]() ![]() Pulka roti | ![]() ![]() ![]() Palak Paneer Instant Pot | |
Prep | Defrost chicken |
Breakfast | ![]() ![]() ![]() Egg dosa | ||
Lunch | ![]() ![]() ![]() ![]() ![]() ![]() ![]() Brown rice | ![]() ![]() ![]() Palak Paneer Instant Pot (leftover) | Ghee |
Snack | ![]() ![]() ![]() ![]() ![]() ![]() Fresh seasonal fruits (11 am) + 2 tbsp peanut butter | ||
Dinner | ![]() ![]() Raju Gari Kodi Pulao Instant Pot | ![]() ![]() ![]() ![]() ![]() ![]() Yogurt | |
Prep |
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Conclusion
With this meal plan, you can enjoy a variety of flavors and textures while reaping the health benefits of a balanced diet. Whether you are a vegetarian or a non-vegetarian, there are plenty of options to satisfy your taste buds.
So, why wait? Give this meal plan a try and experience the joy of Indian cuisine right in your home.