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.
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Indian summer cooking solves two problems at once: nobody wants to eat heavily, and nobody wants to stand over a flame for an hour. This week is built around dishes that are quick to cook and easy to digest — curd rice, khichdi, thin dals, gourd sabzis and steamed tiffin rather than fried food and slow gravies.
Curd and buttermilk appear every day, in the food and beside it. The gourds — lauki, torai, tinda — are the summer vegetables that hold water, and raw mango does the souring where tamarind would feel heavy. Chilli is used sparingly, and mint and coriander do more of the flavouring than dry masala.
Mango season is the one indulgence: Sunday breakfast is aam ras with puri, which is how the season is supposed to be observed. Quantities are for a family of four.
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 |  Vegetable upma with sattu sharbat 380 kcal | Curd rice with mango pickle and papad 520 kcal |  Lauki chana dal with phulka and salad 480 kcal |
tue |  Vegetable poha with buttermilk 370 kcal |  Jeera rice with tinda sabzi and dal 540 kcal |  Torai dal with phulka and mint chutney 470 kcal |
wed |  Idli with coconut chutney 360 kcal |  Raw mango dal with rice and beans poriyal 540 kcal |  Vegetable khichdi with curd 480 kcal |
thu |  Moong dal chilla with mint chutney 340 kcal |  Kadhi chawal with bhindi sabzi 550 kcal |  Masoor dal with phulka and lauki sabzi 470 kcal |
fri |  Methi thepla with curd 400 kcal |  Vegetable pulao with cucumber raita 540 kcal |  Panchmel dal with phulka and tomato saar 480 kcal |
sat |  Appam with vegetable stew 420 kcal |  Sambar rice with beetroot poriyal 550 kcal |  Vegetable daliya with curd 470 kcal |
sun |  Aam ras with puri 620 kcal | Jeera rice with dal fry and kachumber 540 kcal |  Chilled tomato saar with vegetable khichdi 470 kcal |
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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 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.
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.
