Weeknight dinners in under 30 minutes, lunches that pack well for the office, and two batches cooked on Sunday that carry Monday and Tuesday.
All 21 meals land in a free planner — edit them, shop from them, download them.
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The problem with cooking on a weekday is not skill, it is the 30 minutes between reaching home and being too hungry to cook. This week is built around that constraint: nothing on a weekday needs more than about half an hour of hands-on time.
Two things do the heavy lifting. A Sunday batch of dal and one of rajma covers Monday and Tuesday. And every lunch here survives a few hours in a tiffin — pulao, rajma chawal, curd rice, fried rice and sambar rice all travel better than roti and sabzi do.
Eggs appear twice, so this is an eggetarian week. The two egg meals swap cleanly for paneer if you would rather keep it fully vegetarian. Grocery quantities are for two adults.
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 |  Overnight oats with banana 330 kcal |  Veg pulao with curd 560 kcal |  Dal tadka with rice 520 kcal |
tue |  Poha with peanuts 330 kcal |  Rajma chawal 620 kcal |  Paneer bhurji with toast 480 kcal |
wed |  Besan chilla with chutney 340 kcal |  Curd rice with pickle 500 kcal |  Mixed vegetable khichdi 480 kcal |
thu |  Muesli with milk and fruit 350 kcal |  Chole with rice 610 kcal |  Egg curry with roti 560 kcal |
fri |  Egg bhurji with toast 400 kcal |  Veg fried rice 560 kcal |  Dal palak with rice 500 kcal |
sat | Masala dosa with coconut chutney 450 kcal |  Sambar rice with papad 560 kcal |  Paneer tikka masala with roti 620 kcal |
sun |  Aloo paratha with curd 450 kcal |  Veg biryani with raita 640 kcal |  Sprouts chaat with tomato soup 380 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 balanced week for the school years — breakfast that never gets skipped, dabba-friendly lunches, and protein at every dinner, built on IAP and ICMR guidance rather than guesswork.
A week for a single person, written so that one pot of dal or rajma covers two meals, nothing needs a special trip to the market, and no vegetable rots in the fridge.
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.
