The most difficult question that needs to be answered every day is “What should I cook today?”
And this Weekly Menu for an Indian Family – created keeping in mind the fussy urban preferences of the children (and adults) of the family – can bring a quick end to the stress caused by this ever-present question.
Weekly Menu For An Indian Family
This menu is designed by Simran Oberoi Multani with nutritional and parenting inputs from Dr Debmita Dutta
In the menu – each day has one or two key ingredients that have a high nutritional quotient.
These ingredients are mixed and matched throughout the day to create dishes from different cuisines at breakfast – lunch and dinner.
This has two advantages –
- It minimizes the amount of cooking you need to do, Since you are using the same ingredient – you need to cook less and that means you spend less time in the kitchen.
- Children don’t get bored with eating the same dal-roti-sabji because you are combining the ingredients in a mix and match and making dishes from different cuisines without putting in too much effort. This means that there are no tantrums for junk food and eating out – because there is so much variety at home.
Also readHow To Plan A Balanced Diet For Your Child :10 Tips
Indian Weekly Meal Plan
Click on the link below for a free download of the weekly menu and recipes
Free download of #cookhealthymealseveryday menu and recipes
Write to us on ask.drdutta@gmail.com for a printed copy of the menu and recipes
Features of the Weekly menu
- In the menu the carbohydrate source changes from meal to meal and from day-to-day. Different millets and healthy flours are used so that the diet does not become restrictive by using only rice and wheat as the carbohydrates
- The menu does not use refined flour (maida), sugar or trans fats
- A variety of vegetarian sources of protein are included in the diet
- Several healthy fats are used in small amounts through the day so that the body can reap the benefits of all the fat sources and stay free of the adverse effects
Also readIndian Meal Plan Tips For Busy Moms For Balanced Healthy Meals
Customised healthy Indian weekly meal plan
Menu for Monday
The menu for Monday includes
Breakfast– Poha with peanuts
10 am snack– Banana walnut muffins
Lunch– Moong masoor dal with bhindi and Whole Wheat Roti / Brown rice
Lunch box– Dal paratha
Evening snack– Fruit smoothie
Dinner– Baked Lentil casserole
Run the slide show to see the details of the recipes in the Monday Menu
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Menu for Tuesday
The menu for Tuesday includes
Breakfast– Idly with Peanut chutney
10 am snack– Baked veggie chips (using sweet potato, spinach, Beetroot and potato slices)
Lunch– Black chana curry, with mixed vegetable stir fry and jowar chappati
Lunchbox– Mixed veg cheese calzone
Evening snack– Date oats nuts bar
Dinner– Black chana broccoli whole wheat burgers
Run the slide show to see the details of the recipes in the Tuesday Menu
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Menu for Wednesday
The menu for Wednesday includes
Breakfast – Laal saag paratha
10 am snack – Apple cinnamon whole wheat muffin with Almonds and seeds
Lunch – Rajma curry, Laal saag coconut stir fry
Lunch box – Mixed vegetable sandwich
Evening snack – Baked spiced Makhanas
Dinner – Whole wheat Quesadilla wrap
Run the slide show to see the details of the recipes in the Wednesday Menu
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Menu for Thursday
The menu for Thursday includes –
Breakfast – Sooji Upma with peanuts
10 am snack – Buckwheat crepes with banana filling
Lunch box – Arbi (colocasia) and quinoa tikkis
Lunch – Tuvar Dal Sambhar, Palak kodo millet rice, Arbi stir fry
Evening snack – Baked mint flavoured baby potatoes and carrots
Dinner – Spinach whole wheat pasta
Run the slide show to see the details of the recipes in the Thursday Menu
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Menu for Friday
The menu for Friday includes
Breakfast – Dal chilla
10 am snack – Fruit salad with seasonal fruits, nuts and seeds
Lunch box – Paneer sandwich
Lunch – Mixed lentils dal with whole wheat ragi roti
Evening snack – Baked nippattu
Dinner – Keema and dal kebab with Biryani
Run the slide show to see details of the recipes
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Menu for Saturday
The menu for Saturday includes
Breakfast – Omelet with broccoli/spinach and toast
10 am snack – Fig Almond laddoo
Lunch box – Broccoli and chickpea cutlet
Lunch – Chickpea with tomato quinoa
Evening snack – Healthy quinoa brownies
Dinner – Baked Methi Quinoa Amaranth Khakra
Run the slideshow to see details of the recipes
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Menu for Sunday
The menu for Sunday includes
Breakfast – Stuffed paratha
10 am snack – Savoury oats muffin
Lunch box – Paneer cutlet
Lunch – Paneer in cashew and almond gravy
Evening snack – Steamed corn
Dinner – Egg in almond and cashew gravy
Run the slideshow to see details of the recipes
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