If you’re looking to simplify your weekly cooking routine while still enjoying a variety of nutritious, flavorful meals, this 7-day Indian meal plan is for you. Packed with easy-to-make breakfasts, hearty sabzi, dal, refreshing salads, and wholesome roti or rice options, this meal plan offers mix-and-match flexibility for every day of the week.
Whether you’re a busy professional, a home cook, or someone aiming for a healthy, balanced diet, these recipes will keep your week stress-free and your taste buds happy. This 7-day Indian meal plan is a perfect way to balance variety and nutrition while ensuring your meals are easy to prepare. With the mix-and-match format of breakfast, sabzi, dal, salads, and roti or rice, you can enjoy something different every day without spending too much time in the kitchen. Each meal in this plan is carefully designed to help you maintain a balanced diet while satisfying your cravings for delicious, home-cooked Indian food.
7 Day Breakfast Ideas
7 Day Sabzi Ideas
7 Day Dal Ideas
7 Day Salad Ideas
7 Day Roti & Rice Ideas
Day 1:
Breakfast: Masala Oats and Potato Sandwich RecipeStart your week with a nutritious breakfast combining fiber-rich masala oats and a hearty potato sandwich. This meal keeps you full and energized throughout the morning.
Lunch: Aloo Gobi Sabzi with Bengali Lau Die Tetor DalPair this spicy potato-cauliflower sabzi with a unique Bengali yellow moong dal cooked with bitter gourd and bottle gourd for a meal that's comforting yet light on the stomach.
Dinner: Palak Paneer with PhulkaFor dinner, indulge in creamy spinach gravy with soft paneer cubes, paired with puffed Indian phulka to complete this delicious, protein-packed meal.
Day 2:
Breakfast: Oats and Besan Cheela RecipeA high-protein start to the day, this savory besan and oats cheela is perfect for those looking for a gluten-free breakfast. Serve it with chutney for a flavor punch.
Lunch: Bhindi Masala with Panchmel DalSpiced okra combined with the Rajasthani-style Panchmel Dal offers a satisfying lunch packed with fiber and proteins. Pair it with quinoa or rotis for a wholesome meal.
Dinner: Kerala Olan Recipe with Fluffy QuinoaEnd your day with a light yet nutritious Kerala Olan made from pumpkin and black-eyed beans simmered in coconut milk. Pair it with fluffy quinoa for added protein.
Day 3:
Breakfast: Foxtail Millet Idli RecipeTry these soft, fluffy idlis made from foxtail millet, perfect for those seeking a diabetic-friendly breakfast option.
Lunch: Karwar Bharli Vangi with Kerala Kadala CurrySavor the flavors of stuffed eggplant from the Konkan coast, paired with Kerala's spicy chickpeas in coconut curry. Serve with methi thepla for an added twist.
Dinner: Carrot Beans Thoran with Missi RotiA light and healthy dinner option, this Kerala-style Carrot Beans Thoran provides the perfect mix of vegetables. Pair it with nutritious missi roti for a high-fiber meal.
Day 4:
Breakfast: Spinach Open Toast with Fried EggA protein-rich breakfast featuring a healthy spinach spread on toast with a fried egg on top. It’s a quick yet nutritious way to start your day.
Lunch: Aloo Beetroot Baby Corn Sabzi with Odisha Style Dal TadkaThis colorful and delicious mixed sabzi pairs well with a tangy Odisha-style dal tadka. Serve with fluffy phulkas for a complete meal.
Dinner: Avarakkai Poricha Kootu with Thakkali SadamEnjoy a balanced South Indian dinner with broad beans kootu and spicy tomato rice. The creamy kootu complements the flavorful tomato rice perfectly.
Day 5:
Breakfast: Bengali Chirer Pulao RecipeThis Bengali-style vegetable poha makes for a flavorful breakfast with light spices and a hint of sweetness from raisins.
Lunch: Aloo Gobi Sabzi with Hyderabadi Khadi Masoor DalSpiced aloo gobi paired with rich Hyderabadi-style masoor dal creates a satisfying lunch. Serve it with lemon rice for a flavorful twist.
Dinner: Palak Paneer with Cucumber Tomato Corn SaladA comforting dinner of palak paneer served with a refreshing cucumber, tomato, and corn salad. Serve with roti for a wholesome meal.
Day 6:
Breakfast: Vegetable Rava UpmaA traditional South Indian breakfast made with roasted semolina and vegetables. Light and flavorful, it’s a great way to start the weekend.
Lunch: Bhindi Masala with Lauki Chana DalEnjoy bhindi tamatar sabzi paired with high-protein bottle gourd and chana dal curry. Serve with methi thepla for a delicious, hearty lunch.
Dinner: Kerala Olan with Lemon RiceA light and soothing coconut-based Kerala Olan served with zesty lemon rice for a delightful dinner experience.
Day 7:
Breakfast: Vegan Chickpea OmeletteEnd your week with a delicious vegan chickpea omelette. Packed with protein, it's a great choice for those looking for a plant-based breakfast.
Lunch: Karwar Bharli Vangi with Panchmel DalIndulge in stuffed eggplant from the Konkan region, paired with protein-packed Panchmel Dal for a filling lunch.
Dinner: Aloo Beetroot Sabzi with Spicy Mushroom PulaoA flavorful combination of mixed aloo beetroot sabzi with a spicy mushroom pulao makes for a satisfying, fragrant dinner.