A week of tiffin, sambar, rasam and poriyal the way South Indian homes cook it — one batter, one sambar base and a different meal every day.
All 21 meals land in a free planner — edit them, shop from them, download them.
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South Indian vegetarian cooking is unusually well suited to weekly planning because so much of it is built on two things prepared in advance: a fermented batter and a pot of sambar. Once those exist, idli, dosa, uttapam, set dosa and sambar rice are all short jobs.
The week moves through the region rather than staying in one kitchen — pesarattu and puliyodarai from Andhra and Tamil Nadu, bisi bele bath and ragi mudde from Karnataka, appam and idiyappam with stew from Kerala.
Grocery quantities are for a family of four. If you buy ready batter instead of grinding your own, drop the idli rice and most of the urad dal from the list.
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 |  Idli with sambar and coconut chutney 380 kcal |  Sambar rice with beans poriyal 580 kcal |  Rava dosa with tomato chutney 520 kcal |
tue |  Pesarattu with ginger chutney 400 kcal |  Bisi bele bath with raita 600 kcal |  Curd rice with vathal 470 kcal |
wed |  Upma with coconut chutney 340 kcal |  Rasam rice with cabbage poriyal 540 kcal |  Set dosa with vegetable kurma 560 kcal |
thu | Masala dosa with sambar 450 kcal |  Lemon rice with potato roast 560 kcal | Adai with avial 580 kcal |
fri |  Poori with potato masala 520 kcal |  Vegetable sambar with rice and beetroot poriyal 570 kcal |  Uttapam with coriander chutney 500 kcal |
sat |  Ven pongal with sambar and medu vada 520 kcal |  Vegetable biryani with raita 620 kcal |  Idiyappam with coconut milk stew 540 kcal |
sun |  Appam with vegetable stew 480 kcal |  Puliyodarai with curd and appalam 560 kcal |  Ragi mudde with sambar 520 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.
Curd, buttermilk, gourds and raw mango carry a week of food that is light on the stomach and short on stove time — for the months when nobody wants a heavy lunch.
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.
Varan bhaat, pithla bhakri, misal, masale bhat and Sunday puran poli — a week of everyday Maharashtrian cooking, with goda masala doing most of the work.
