A satvik Sawan week — full vrat food on somvar with kuttu, samak and sendha namak, no saag all month as tradition asks, and ghevar with rabri on the festive Sunday.
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Sawan in a North Indian home has its own grammar: Monday is the Sawan somvar vrat, onion and garlic sit out the month, non-veg and eggs are off entirely, and by the old saying — sawan mein saag nahi — leafy greens are set aside too. This week is written inside all of those rules at once, so nothing on the grid needs checking or adapting.
Monday is a complete vrat menu: sabudana khichdi, samak rice khichdi and kuttu ki puri with vrat wale aloo, all cooked in sendha namak. The rest of the week is everyday satvik cooking built on what the monsoon mandi actually has — lauki, arbi, parwal, bhindi and karela — with paneer carrying the protein since heavier things are off the table. Sunday is the month's festive face: ghevar with rabri, the sweet of Teej and Rakhi, followed by a puri–aloo tamatar–halwa lunch.
Grocery quantities are for a family of four. The list has no onion or garlic in it, and sendha namak is included so vrat days need no separate shopping trip.
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 |  Sabudana khichdi with vrat wale aloo 460 kcal |  Samak rice khichdi with curd 430 kcal | Kuttu ki puri with vrat wale aloo 540 kcal |
tue |  Moong dal chilla with mint chutney 340 kcal |  Arhar dal with rice, phulka and lauki sabzi 560 kcal |  Paneer bhurji with phulka 520 kcal |
wed |  Namkeen daliya with vegetables 360 kcal |  Chana dal with jeera rice and bhindi sabzi 550 kcal |  Lauki kofta with phulka 520 kcal |
thu |  Aloo paratha with white butter and curd 480 kcal |  Urad dal with phulka and arbi sabzi 540 kcal |  Vegetable pulao with boondi raita 500 kcal |
fri |  Makhana kheer with fruits 400 kcal |  Moong dal with rice, phulka and parwal sabzi 540 kcal | Moong dal khichdi with ghee and papad 460 kcal |
sat |  Bedmi puri with aloo sabzi 560 kcal |  Panchmel dal with jeera rice and karela sabzi 540 kcal |  Matar paneer with phulka 560 kcal |
sun |  Ghevar with rabri 520 kcal | Puri with aloo tamatar and sooji halwa 700 kcal | Vegetable khichdi with curd and 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.
A fully satvik Shravan week — Shravani Somvar upvas food, chane for the Friday Jivti puja, aluchi patal bhaji, and patoli with puran poli on Sunday. No onion, no garlic anywhere.
Two proper farali days built on moraiyo, rajgira and sabudana, satvik ghar nu khavanu in between, and a fafda-jalebi Sunday — the whole week without onion or garlic.
