Weekly Meal Plan – Making everyday cooking easy #17

Free Weekly Meal Plan

This weekly meal plan is a guide to make your everyday cooking easy. You can always plug and play with your choice of recipes and tweak it to suit your family needs. 

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  Breakfast Lunch Dinner Salad / Dessert
Monday Scrambled eggs with Spinach and Parmesan,Toast, Freshly squeezed Orange juice/milk Make ahead Lunch wraps, cup of yogurt or a Fruit Phulka,Cabbage Dhal
 Fruit Bowl
Tuesday Quick Oats Upma, Carrot Beets Juice Tawa Pulao, Boiled Egg, Fruit Idli, Tomato Kurma Slices of cucumber
Wednesday Dosa, Leftover Tomato Kurma Mushroom Burger, Yogurt Samba Rava UpmaCoconut chutney Mesclun Salad (see notes)
Thursday Toast, Fried Egg, Grapefruit Juice Pudina Rice, Raitha, Fruit Grilled Vegetables with Couscous and yogurt sauce Oats Peanut Laddoo
Friday Breakfast Parfait (See Notes), Oats Peanut Laddoo Cilantro Lemon Quinoa PilafNo Oil Mattar Paneer Phulka, leftover No Oil Mattar Paneer Fruit Bowl
Saturday Ragi Ammini Kozhukkatai, a cup of filter coffee Rice, Mullangi Sambar, Milagu RasamYam Fry Ina’s Winter Minestrone and Garlic Bread Spiced Pumpkin seeds and Cashew Crunch
Sunday Waffles, A cup of apple or pear Chicken Biriyani / Veg Biriyani, Side Gravy for Biriyani Left over curry from lunch, Dosa Asian Coleslaw


Roasted Fingerlings with Preserved lemon (See Notes)

Spiced Pumpkin seeds and Cashew Crunch (See Notes)

Oats Peanut Laddoo


1. Roasted Fingerlings with Preserved lemon: Don’t have lemon peel just add some lemon rind and squeeze lemon generously. It works.  

2. You can make Spiced Pumpkin seeds and Cashew Crunch recipe ahead and serve it to kids when they are back from school. 

3. Use whole wheat or brown rice or quinoa pasta instead of regular pasta

4. Buy a Spring Mix (usually lettuce, argula, spinach etc) box from grocery store and make your own salad through out the week with different veggies, fruits and dressings. Add egg or meat if required. 

5. Breakfast Parfait: Load it up with fruits of your choice. 

Recipe for 2 minutes peanut Chutney

In a mixer/blender add 2 handful of roasted peanuts, 2 green chili, salt and a pinch of tamarind. Grind to the desired consistency (slightly coarse or smooth) adding water. Tada, a lipsmacking chutney is ready in 2 minutes that is loaded with proteins. This is my goto chutney during weekdays apart from Coconut chutney.

Thank You (Recipe Courtesy)

Spice India Online

Indian Cuisine

All Recipes

Bon Appétit

Simply Recipes

Message to Bloggers

        Without your support it will be rather impossible to write a weekly meal plan post. If you would like to submit your blog to the meal plan blogroll please leave a comment or inbox me at foodfor7stagesoflife(at)gmail(dot)com. Appropriate credits and links will be given, and that is a promise. I can’t wait to hear from you.

Happy Cooking and Have a great week ahead!!

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