A week for a single person, written so that one pot of dal or rajma covers two meals, nothing needs a special trip to the market, and no vegetable rots in the fridge.
All 21 meals land in a free planner — edit them, shop from them, download them.
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Cooking for one is a different problem from cooking for a family. The recipes are the same; what changes is that a normal quantity of anything lasts two or three meals, and half a cauliflower left in the fridge on Tuesday is usually thrown away on Saturday.
This week is built around that. Rajma cooked on Tuesday becomes Tuesday dinner in a wrap. Rice cooked once carries curd rice and fried rice. Eggs cover three breakfasts and one main, because eggs keep. The shopping list stays under a dozen fresh items and every one of them is used up.
Nothing here takes more than about 20 minutes of hands-on work, and quantities are for one adult for seven days.
Breakfast, lunch and dinner for all seven days. Import it and every slot lands in your planner, where you can swap any dish.
Day | 🥐 Course Breakfast | 🥗 Course Lunch | 🍲 Course Dinner |
|---|---|---|---|
mon |  Bread omelette 380 kcal |  Dal khichdi with curd 550 kcal |  Vegetable pulao with raita 520 kcal |
tue |  Poha with peanuts 350 kcal | Rajma chawal 600 kcal |  Rajma wrap with onion salad 540 kcal |
wed |  Masala omelette with toast 400 kcal |  Curd rice with pickle 480 kcal |  Aloo matar with roti 520 kcal |
thu | Upma with coconut chutney 340 kcal |  Egg curry with rice 580 kcal |  Dal tadka with rice 500 kcal |
fri |  Peanut butter toast with banana 400 kcal |  Egg fried rice with vegetables 560 kcal |  Besan chilla with curd 450 kcal |
sat |  Aloo paratha with curd 520 kcal |  Chole with jeera rice 580 kcal |  Pav bhaji 620 kcal |
sun |  Idli with sambar 380 kcal |  Paneer bhurji with roti 560 kcal |  Vegetable khichdi with papad 480 kcal |
This exact week in your own planner, every slot editable.
Take all 21 meals with you — free, in a planner where you can swap any dish, build the shopping list and print the week.
Everything the week needs, grouped the way a market trip goes. Untick what you already have before you download.
Quantities are for the household this plan is written for. Import the plan and the planner's Shopping List will rebuild this from your own portion setting, including anything you change in the week.
21 dishes across seven days. Each links to a recipe video search — and once the plan is in your planner, you can save one video per meal so it is remembered next time.
Weeknight dinners in under 30 minutes, lunches that pack well for the office, and two batches cooked on Sunday that carry Monday and Tuesday.
A balanced week for the school years — breakfast that never gets skipped, dabba-friendly lunches, and protein at every dinner, built on IAP and ICMR guidance rather than guesswork.
Twenty-one meals for a family of four on about ₹1,500 a week, built on dal, rice, atta and whatever vegetable is cheapest that week — with no meal that feels like a compromise.
