Chicken twice, fish twice, eggs through the week and mutton on Sunday — with vegetarian meals in between so the week stays affordable and the cooking stays manageable.
All 21 meals land in a free planner — edit them, shop from them, download them.
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Most non-vegetarian Indian homes do not eat meat at every meal, and a plan that pretends otherwise is both expensive and exhausting to cook. This week puts meat or fish in one main meal a day and keeps the other one vegetarian, which is how the food actually shows up on the table.
The meat is spread deliberately: chicken on Monday and Tuesday while it is freshest, fish mid-week and Friday, eggs wherever a quick meal is needed, and mutton reserved for Sunday lunch when there is time to cook it slowly.
Grocery quantities are for a family of four. Buy the fish on the day it is cooked if you can — otherwise clean it, portion it and freeze it the day it comes home.
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 |  Egg bhurji with buttered toast 420 kcal | Chicken curry with rice 650 kcal |  Dal tadka with roti and cucumber salad 520 kcal |
tue |  Poha with peanuts 350 kcal |  Rajma chawal 600 kcal |  Chicken pepper fry with chapati 620 kcal |
wed |  Masala omelette with paratha 520 kcal |  Fish curry with rice 620 kcal |  Bhindi masala with dal and roti 500 kcal |
thu |  Idli with sambar 380 kcal |  Egg curry with rice 580 kcal |  Kadhai chicken with roti 600 kcal |
fri |  Upma with coconut chutney 340 kcal |  Chole with jeera rice 580 kcal |  Tawa fish fry with roti and salad 560 kcal |
sat |  Aloo paratha with curd 560 kcal |  Chicken biryani with raita 720 kcal |  Egg fried rice with chilli paneer 600 kcal |
sun |  Masala dosa with sambar 450 kcal |  Mutton curry with rice 780 kcal |  Moong dal 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.
A full week of the North Indian vegetarian food most homes actually cook — rajma, chole, dal makhani, paneer and seasonal sabzis, with a Sunday that feels like a treat.
Macher jhol, shukto, posto, chingri malai curry and Sunday kosha mangsho — a week of Bengali home cooking with fish on the table four days out of seven.
Sarson da saag with makki roti, undhiyu, bajra khichdi and gajar halwa — the week North Indian kitchens cook when the greens and the peas are at their best.
