A week of Indian food that is vegan without trying to be — dal, sambar, chana, coconut stew and tofu, with peanut curd and coconut milk where dairy would normally sit.
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A great deal of Indian cooking is already vegan. Sambar, chana masala, rajma, most poriyals, baingan bharta and the whole South Indian tiffin repertoire contain no dairy at all. The work of a vegan Indian week is not inventing new dishes — it is spotting the three or four places where ghee, curd or paneer sneak in, and handling those.
This plan handles them directly. Tofu replaces paneer in the bhurji and the tikka. Coconut milk carries the Kerala stew and the kurma. Peanut curd stands in for the raita and for the curd with the Saturday paratha, and oil replaces ghee in every tempering.
Quantities are for two adults for a week. Protein comes from dal, chana, rajma, soya chunks, tofu and peanuts, which between them cover the week comfortably.
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 |  Poha with peanuts 360 kcal | Chana masala with rice and salad 600 kcal |  Tofu bhurji with roti 520 kcal |
tue |  Idli with sambar and coconut chutney 380 kcal |  Rajma with brown rice 580 kcal |  Vegetable stew with appam 540 kcal |
wed |  Oats porridge with almond milk and banana 350 kcal |  Dal palak with jeera rice 560 kcal |  Soya chunk masala with roti 540 kcal |
thu |  Vegetable upma 340 kcal |  Vegetable biryani with peanut raita 620 kcal |  Baingan bharta with roti 500 kcal |
fri |  Besan chilla with green chutney 350 kcal |  Sambar rice with beans poriyal 560 kcal |  Tofu tikka with vegetable pulao 560 kcal |
sat |  Aloo paratha with peanut curd 520 kcal | Kala chana sundal with lemon rice 580 kcal |  Mixed vegetable kurma with chapati 520 kcal |
sun |  Masala dosa with sambar 450 kcal |  Vegetable khichdi with peanut chutney 540 kcal |  Pav bhaji 620 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 week of ordinary Indian food at roughly 1,400 kcal a day, built around protein and fibre so the portions actually hold you until the next meal.
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.
