Weakly Meal Plan #1 (Gluten-free)

 

-	Breakfast	Lunch	Dinner
Monday	Oats and Chia Pudding	Foxtail Millet Upma	Kadhi, rice
Tuesday	Spinach Dosa + peanut chutney	Rajma burgers	Paneer, little millet soup
Wednesday	Beetroot cheela + tomato chutney	Sama ke chaawal	Lauki Chanaa Daal, roti/rice
Thursday	Oats and Chia Pudding	Stuffed appe	Moong daal, ragi appe
Friday	Bathua cheela + coconut chutney	chickpeas, rice	Sindhi kadhi, roti/rice
Saturday	Ragi spinach Dosa + paneer filling	Little millets Chinese style	Green moong, roti/rice
Sunday	Foxtail Masoor Dosa+tomato chutney	Kaala chana salad	Paneer Bhurjee, Roti

Breakfast dishes are fast to make - under 15 minutes.

Apart from the main meals, following must be covered:

1. Pre-breakfast drink - Ashgourd/carrot/wheatgrass juice
2. 11 am snack - some fruit eg. papaya, watermelon, melon, pomegranate, mango, apple etc.
3. 5:30 pm snack - another fruit serving
4. A vegetable serving in lunch and dinner

This plan focuses on the following macro and micro-nutrients:

1. Protein
2. Vit B12
3. Calcium
4. Iron

Recipes can be found for most dishes on the blog. Quick summary:

Oats and chia pudding - contains home-made protein powder.

Peanut Chutney - contains melon seeds

Coconut chutney - contains fresh coriander and pumpkin seeds