Simple weekly plan

We usually crave for variety, but couldn't too much variety be bad too?

I recently read that liver functions better if it is processing the same food again and again - that is in fact the best way to detox it. Also, multiple grains confuse the gut, and the best way to eat millets is to stick to the same grain for at least 2 days. 

In practice as well, similar repetitive meals are much easier to manage, compared to different types of dinner every day. So, I am trying this in 2025 - weekdays mean similar meals. Weekends can be saved for creativity in kitchen. The actual dishes may vary from day to day, but the template/style will stay same. I am only keeping the tried and tested dishes here, so that I can practically follow it. Focus is on keeping the meals nutrient-rich, gluten-free, and low on glycemic index. 

Pre-Breakfast Drink

Simple and quick. Except for ash gourd juice. Which is good and time-taking.

Ash gourd juice
Warm water + chia + flax + lemon

Breakfast

Focus is on predictability and availability of ingredients. I am mostly circulating between dosa and cheela, with oats/eggs as a backup. Weekend specials are only for the daughter - I will try morning-fasting and sticking to 2 meals on the weekend.

Rice-Ragi Dosa	Coconut/Peanut chutney (with melon/pumpkin seeds, coriander)		Protein
Besan+Ragi Cheela + Green Leaves	Tomato/Ginger chutney	Paneer filling	Protein, Iron
Oats and chia pudding (in summers)	With home-made protein powder		Protein, Calcium
Omelette  (in winters)	With spinach, mushroom, microgreens		Protein, Iron, Calcium

Weekend special Dutch Pancakes  Pancakes/Waffles

apricots/peach/apple

School

Focus is on quick preparation, and using some pre-processed things too. I have found a good brand of good ingredient pasta, and some premade sauces.

Pasta - pesto sauce	olives
Pasta - white sauce	mushrooms
Pasta - Tomato sauce	broccoli
Chinese Rice	Cabbage, capsicum

Italian rice

Mushrooms

Lunch

Focus is on minimalistic cooking. Only boiling if possible. Also, adding lots of berries, nuts and seeds. Pair with pomegranate/dahi on most days.

Quinoa/Little millet	Raisins, pomegranate	Curd	Protein
Chinese style Millets	Sautéed Paneer		Protein, Calcium
Black chanaa Salad		Curd	Protein

Moong Sprouts Salad

Nuts and seeds, raisins, paneer

Curd

Protein

Weekend Special Pizza Appe

 

Dinner 

This is a bit more elaborate compared to the other 2 meals. Focus is on adding salads, and having lots of vegetables. Many of these dishes are full of vegetables. The ones which are not - they need a veggie side dish, e.g. gajar matar, karela, beans poriyal, steamed veggies, peas, arbi, kachha kela.              

Sindhi Kadhi	+ bhindi	Little Millets, roti
Paneer(with matar/paalak)	+ karela	Little Millet, roti	Protein, Calcium
Kadhi (with Baati)	+ vegetables	Ragi	Protein
Tok Daal (with Aloo)	+ vegetables	Rice
Thai Curry		Rice
Veg stew (Kerala style)		Rice/Dosa
Sambar		Rice, millet	Protein
Chickpeas/Black Masoor	+ vegetables	Rice, roti	Protein, Iron
Rajma - Mexican style	Sour cream, Salad, guac	Dosa/tortilla	Protein, Iron
Sprouts Bhaji	+ Pav/Dosa/roti		Fibre, protein
Rajma Burgers			Protein, Iron

Weekend special

Lasagne	(gluten-free)
Biryani

Apart from the main meals, the following must be covered:

1. Pre-breakfast drink - Ashgourd/carrot/beetroot/wheatgrass juice
2. 11 am snack - some fruit eg. papaya, watermelon, melon, pomegranate, mango, apple etc.
3. 5:30 pm snack - another fruit serving, coconut water
4. A salad serving in lunch and dinner
5. Supplements - Vit B12, Vit D