7-Day Meal Plan Template (Weekly Blueprint)

Vegetable Moong Dal Chilla (2) + Mint Chutney

2 Whole Wheat Rotis + 1 Katori Dal Tadka + Bhindi Sabji + Salad

Roasted Makhana (30g) + Lemon Green Tea

Paneer / Tofu Tikka (120g) + Steamed Broccoli & Carrot Bowl

Oats Idli (3) + Sambar (1 bowl) + Coconut-Mint Chutney

Brown Rice (1 cup cooked) + Rajma Masala (1 bowl) + Cucumber Raita

Sprouted Moong Chaat with onion, tomato & lemon (1/2 bowl)

2 Multigrain Rotis + Palak Paneer / Soya Bhurji + Tomato Salad

Besan & Methi Thepla (2) + Low-Fat Curd (100g)

2 Jowar Rotis + Chana Masala + Lauki (Bottle Gourd) Sabji + Salad

Handful of Mixed Soaked Nuts (Almonds, Walnuts) + Black Coffee

Grilled Chicken Breast / Paneer Steak + Stir-fried Bell Peppers & Beans

Vegetable Poha with roasted peanuts + Boiled Egg (1) or Sprouts

2 Rotis + Yellow Moong Dal + Mix Veg Curry + Beetroot Salad

Buttermilk (Chaas) with roasted cumin + 1 slice whole wheat toast

Lentil & Vegetable Khichdi (1.5 bowl) + Curd + Roasted Papad

Multigrain Toast (2) + Scrambled Eggs (2) or Tofu Bhurji + Tomato

2 Bajra / Wheat Rotis + Dal Makhani (light prep) + Green Salad

Roasted Chana (40g) + Black Tea with ginger

Fish Curry (150g) OR Paneer Curry (100g) + 1 Roti + Sautéed Zucchini

Paneer Stuffed Paratha (1 medium, minimal oil) + Curd (1 bowl)

Quinoa / Brown Rice Pulao with vegetables + Soya Chunk Curry

Fruit Chaat (Apple, Papaya, Pomegranate) with chaat masala

Clear Chicken / Vegetable Soup + Grilled Mushrooms & Paneer Salad

Rava Upma with green peas & carrots + 1 cup Herbal Tea

2 Rotis + Egg Curry (2 eggs) OR Paneer Bhurji + Katori Dahi + Salad

Murmura (Puffed Rice) Bhel with roasted peanuts & raw onions

Light Moong Dal Soup + 1 Besan Chilla with sauteed spinach