Savor Your Way to Healthy Weight Gain: A 7-Day Beginner-Friendly Indian Feast Meal Plan!
Posted on August 4, 2024
Embark on a culinary journey that elevates your taste buds with our thoughtfully curated meal plan, perfect for a young man seeking to gain healthy weight over 12 weeks. This plan is brimming with hearty and delicious Indian cuisine, meticulously designed around your preferences and requirements.
Each day introduces you to new and exciting dishes, allowing for moderate variety while still being beginner-friendly and quick to prepare, with every meal taking just 30 minutes to cook. Your week starts with a fragrant Masala Omelette for breakfast, and from there, you’ll savor iconic dishes like Chicken Biryani, Fish Curry with Rice, and Butter Chicken.
The Journey Begins: Eating Healthy and the Power of Custom Meal Planning
As we coast through life, the choices we make define our path, especially when it comes to nurturing our bodies and minds. For an emerging adult at the age of 18, embarking on this journey includes a vital consideration—healthy eating. But let’s be real, for some, the kitchen can resemble a foreign land. Enter the custom meal planner—a beacon of hope and guidance for those setting sail in the culinary world. Imagine being equipped with a meal plan designed just for you, reflecting not only your tastes but also your goals, such as a healthy weight gain. So, if you’re an 18-year-old with beginner cooking skills, take a deep breath and allow your taste buds to prepare for a savory Indian feast! Introducing our specially curated meal plan: the Savory Indian Feast Week. This isn’t just any meal plan; it’s a passport to tantalizing flavors wrapped in nutritious goodness.
Why a Custom Meal Plan Matters
Why opt for a custom meal plan, you might wonder? It's simple. Everyone’s journey through health and wellness is unique. A personalized meal plan caters to your specific dietary needs, taste preferences, and cooking abilities, offering a path that is both manageable and enjoyable. For instance, if you’re looking to gain healthy weight, that plan should be brimming with nutrient-dense foods, not just calorie-laden substitutes. The Savory Indian Feast Week embodies this ethos, providing balanced meals that marry delightful flavors with wholesome nutrition. When your meals are aligned with your lifestyle and goals, you begin to see the transformation in your body and mind, making every bite worthwhile.
Dive into the Culinary Adventure!
Now let’s get right into the heart of the matter—what does this culinary adventure look like? Imagine your week starting off with a Masala Omelette for breakfast, bursting with spices and nutrition. Then, as the days progress, you’ll dive into iconic Indian dishes designed to excite your palate without overwhelming your cooking skills. The meal plan is structured around quick recipes, each taking just 30 minutes to prepare. Yes, you read that right! No more slaving in the kitchen for hours. Instead, you’ll be whipping up dishes like Chicken Biryani, where tender meat melds with fragrant basmati rice, or Fish Curry with Rice, a comforting masterpiece that will fill your home with aromas that can make anyone weak at the knees. But it doesn't stop there; vegetarians will rejoice with luscious Paneer Bhurji and hearty Rajma Chawal. Preparing Mutton Rogan Josh and Prawn Curry will feel like second nature in no time. The Savory Indian Feast Week emphasizes that healthy can be delicious, and beginner-friendly doesn’t mean bland.
Fresh Ingredients, Vibrant Meals
Oh, and let’s talk about the ingredients! The beauty of Indian cuisine lies in its vibrant array of spices and fresh produce. Think juicy tomatoes, earthy lentils, and an assortment of colorful vegetables. Incorporating fresh ingredients is not only essential for flavor but also for your health. Each meal in your plan is designed to keep you sprightly, yet full, ensuring your body is primed for action, growth, and muscle development. And let’s not forget the little details—the nutty aroma of Dal Makhani simmering on the stove, or the spicy zing of Keema Matar as it comes together. These experiences plant your feet firmly within the realm of culinary exploration while simultaneously helping you achieve your fitness objectives.
Conclusion: Awaken Your Inner Chef
The transition to embracing a healthier lifestyle, especially through diet, can be both thrilling and daunting. A custom meal planner acts as your friendly guide, introducing vibrant flavors and nourishing ingredients that transform mundane meals into unforgettable feasts. Together, you’ll navigate beginner-friendly recipes over the course of one remarkable week, unlocking skills and a love for cooking that can last a lifetime. So, ready your aprons and let the Savory Indian Feast Week be your first step into an exciting world of culinary delights, designed to satiate not only your hunger but also your dreams of healthy living!
Enjoy a balanced mix of vegetarian delights such as Paneer Bhurji and Rajma Chawal alongside protein-rich offerings like Mutton Rogan Josh and Prawn Curry. This plan ensures you stay comfortably within your cooking skill level while enjoying a rich tapestry of flavors, all without sacrificing your dietary needs.
“Get meal plans from an AI that never skips leg day (or dessert).”
Whether it's the nutty aroma of Dal Makhani or the spicy zing of Keema Matar, each meal is designed to support your weight gain goals and keep your palate excited throughout the week. Crafted with fresh ingredients like eggs, tomatoes, and a variety of spices, this meal plan is your perfect companion in the kitchen, rooting you in authentic Indian flavors while helping you achieve your fitness objectives
Additional Insights
This meal plan is designed to provide balanced nutrition while being easy to prepare. Each meal is crafted with fresh ingredients and offers a variety of flavors to keep your taste buds excited.
Whether you are a beginner or an experienced cook, these recipes are straightforward and come with detailed instructions to ensure you can follow along with ease. Enjoy the process of cooking and the satisfaction of a well-prepared meal.
Remember, the key to a successful meal plan is consistency and variety. Make sure to try out different recipes and adjust them according to your taste preferences and dietary needs.
Additionally, each meal plan is tailored to meet specific dietary requirements, ensuring that you get the right balance of nutrients. From protein-packed breakfasts to fiber-rich dinners, every meal is designed to support your health and wellness goals.
Our meal plans also include tips on how to make the most of your ingredients, reducing waste and saving money. Learn how to store your food properly, make use of leftovers, and create delicious meals with minimal effort.
We also provide insights into the nutritional benefits of each ingredient used in the meal plans. Understand how each component contributes to your overall health, from boosting your immune system to improving your digestion.
Monday
Breakfast
Masala Omelette
Calories: 723
Ingredients:
- Egg 2 large
- Onion 50g
- Tomato 50g
- Bell Pepper 50g
- Green Chili 1
- Turmeric Powder Pinch
- Salt To taste
- Black Pepper To taste
- Oil 1 tablespoon
Cooking Steps:
- Step 1: Whisk 2 large eggs in a bowl.
- Step 2: Chop 50g onion, 50g tomato, 50g bell pepper, and 1 green chili.
- Step 3: Add the chopped vegetables to the eggs along with salt, pepper, and a pinch of turmeric.
- Step 4: Heat 1 tablespoon oil in a pan over medium heat.
- Step 5: Pour the egg mixture into the pan and cook for about 3-4 minutes on each side until golden brown.
- Step 6: Serve hot.
Lunch
Paneer Bhurji
Calories: 867
Ingredients:
- Paneer 200g
- Onion 100g
- Tomato 100g
- Turmeric Powder Pinch
- Red Chili Powder To taste
- Salt To taste
- Oil 1 tablespoon
- Coriander Leaves For garnish
Cooking Steps:
- Step 1: Heat 1 tablespoon oil in a pan over medium heat.
- Step 2: Add 100g chopped onion and sauté until golden brown.
- Step 3: Add 100g chopped tomato and cook until soft.
- Step 4: Add salt, turmeric powder, and red chili powder to taste.
- Step 5: Crumble 200g paneer and add it to the pan.
- Step 6: Mix well and cook for 5 minutes.
- Step 7: Garnish with chopped coriander leaves and serve.
Dinner
Chicken Biryani
Calories: 1302
Ingredients:
- Chicken 200g
- Yogurt 2 tablespoons
- Basmati Rice 200g
- Onion 100g
- Turmeric Powder Pinch
- Biryani Masala 2 teaspoons
- Salt To taste
- Oil 1 tablespoon
- Water 400ml
- Fried Onions For garnish
- Coriander Leaves For garnish
Cooking Steps:
- Step 1: Marinate 200g chicken pieces with yogurt, salt, turmeric, and biryani masala for 10 minutes.
- Step 2: Heat 1 tablespoon oil in a pot over medium heat.
- Step 3: Add 100g sliced onions and sauté until golden brown.
- Step 4: Add marinated chicken and cook for 10 minutes.
- Step 5: Add 200g basmati rice and stir well.
- Step 6: Add 400ml water, cover, and cook on low heat for 15 minutes.
- Step 7: Serve hot, garnished with fried onions and coriander leaves.
Tuesday
Breakfast
Vegetable Upma
Calories: 723
Ingredients:
- Oil 2 tbsp
- Mustard Seeds 1 tsp
- Cumin Seeds 1 tsp
- Urad Dal 1 tbsp
- Onion 1, finely chopped
- Green Chilies 2, chopped
- Ginger 1 tbsp, finely chopped
- Curry Leaves 10-12 leaves
- Carrots 1/4 cup, chopped
- Green Peas 1/4 cup
- Beans 1/4 cup, chopped
- Semolina (Rava) 1 cup
- Water 2.5 cups
- Salt to taste
- Coriander Leaves for garnish
Cooking Steps:
- Step 1: Heat oil in a pan and add mustard seeds, cumin seeds, and urad dal. Let them splutter.
- Step 2: Add finely chopped onions, green chilies, ginger, and curry leaves. Sauté till onions turn translucent.
- Step 3: Mix in chopped vegetables (carrots, peas, beans) and cook for 3-4 minutes.
- Step 4: Add semolina (rava) and roast it till it turns light brown.
- Step 5: Pour in water (approx. 2.5 cups) and salt to taste. Stir continuously to avoid lumps.
- Step 6: Cook on low flame till the upma thickens. Serve hot, garnished with coriander leaves.
Lunch
Chole Bhature
Calories: 868
Ingredients:
- Oil 3 tbsp
- Cumin Seeds 1 tsp
- Bay Leaf 1
- Onion 2, finely chopped
- Tomato 2, finely chopped
- Chickpeas (Chole) 2 cups, cooked
- Garam Masala 1 tsp
- Coriander Powder 1 tsp
- Turmeric 1/2 tsp
- Salt to taste
- Flour (for Bhature) 2 cups
- Baking Powder 1 tsp
- Yogurt 1/2 cup
- Water as needed
- Oil (for frying) as needed
- Onion (for garnish) 1, sliced
- Lemon 1, sliced
- Flour 2 cups
Cooking Steps:
- Step 1: For Chole: Heat 2 tablespoons of oil in a pressure cooker over medium heat. Add 1 teaspoon of cumin seeds and 1 bay leaf, and sauté till fragrant.
- Step 2: Add 1 cup of finely chopped onions and 1 cup of finely chopped tomatoes. Cook till they become soft, about 5-7 minutes.
- Step 3: Mix in 2 cups of cooked chickpeas (chole), 1 teaspoon of garam masala, 1 teaspoon of coriander powder, 1/2 teaspoon of turmeric, and 1 teaspoon of salt. Add 1 cup of water and pressure cook for 3 whistles on medium heat.
- Step 4: For Bhature: Mix 2 cups of flour, 1/2 teaspoon of baking powder, 1/4 cup of yogurt, and enough water to form a dough. Let it rest for 10 minutes.
- Step 5: Roll the dough into small circles about 4 inches in diameter and deep fry in hot oil (about 350°F) until they puff up and turn golden brown, approximately 2 minutes per side.
- Step 6: Serve chole with hot bhature and a side of sliced onions and lemon.
Dinner
Fish Curry with Rice
Calories: 1321
Ingredients:
- Oil 3 tbsp
- Mustard Seeds 1 tsp
- Cumin Seeds 1 tsp
- Curry Leaves 10-12 leaves
- Onions 2, finely chopped
- Tomatoes 2, finely chopped
- Green Chilies 2, chopped
- Ginger-Garlic Paste 1 tbsp
- Fish 300g, cut into pieces
- Turmeric Powder 1/2 tsp
- Red Chili Powder 1 tsp
- Coriander Powder 1 tsp
- Salt to taste
- Coconut Milk 1 cup
- Rice 1 cup
- Water 2 cups
- Coriander Leaves for garnish
Cooking Steps:
- Step 1: For Fish Curry: Heat oil in a pan and add mustard seeds, cumin seeds, and curry leaves. Let them splutter.
- Step 2: Add finely chopped onions, tomatoes, green chilies, and ginger-garlic paste. Cook till the onions turn golden brown.
- Step 3: Mix in the fish pieces, turmeric, red chili powder, coriander powder, and salt. Cook for 5 minutes.
- Step 4: Add coconut milk and simmer on low heat till the fish is cooked and the curry thickens.
- Step 5: For Rice: Rinse the rice thoroughly. In a pot, add rice and water in a 1:2 ratio. Bring to a boil, then reduce the heat and let it simmer till the water is absorbed.
- Step 6: Serve hot fish curry with steamed rice, garnished with fresh coriander leaves.
Wednesday
Breakfast
Aloo Paratha with Yogurt
Calories: 867
Ingredients:
- Potatoes 2 medium
- Onion 1 finely chopped
- Green chilies 2 chopped
- Cumin seeds 1 tsp
- Coriander powder 1 tsp
- Turmeric powder 1/2 tsp
- Salt to taste
- Whole wheat flour 200g
- Ghee or Oil as needed
- Yogurt 100g
Cooking Steps:
- Step 1: Boil 2 medium-sized potatoes until soft (about 15-20 minutes).
- Step 2: Peel and mash the potatoes in a bowl.
- Step 3: Add 1 finely chopped onion, 2 chopped green chilies, 1 tsp cumin seeds, 1 tsp coriander powder, 1/2 tsp turmeric powder, and salt to taste to the mashed potatoes.
- Step 4: Mix all the ingredients well to prepare the aloo stuffing.
- Step 5: Divide 200g of whole wheat flour dough into equal portions and roll them into small balls.
- Step 6: Flatten each ball into a small circle using a rolling pin. Place a small portion of the aloo stuffing in the center of the circle.
- Step 7: Fold the edges of the dough over the stuffing, pinching to seal, and then gently flatten it again into a round shape using a rolling pin.
- Step 8: Heat a non-stick pan over medium heat.
- Step 9: Cook each paratha on both sides until golden brown, using a little ghee or oil (about 2-3 minutes per side).
- Step 10: Serve the cooked parathas with 100g of yogurt.
Lunch
Vegetable Pulao
Calories: 1012
Ingredients:
- Basmati rice 200g
- Onion 1 finely chopped
- Carrots 2 chopped
- Green peas 1/2 cup
- Bell pepper 1 chopped
- Cumin seeds 1 tsp
- Bay leaf 1
- Cloves 4-5
- Cinnamon stick 1
- Turmeric powder 1/2 tsp
- Salt to taste
- Coriander leaves for garnish
- Oil 2 tbsp
- Water 400ml
Cooking Steps:
- Step 1: Wash and soak 200g basmati rice for 20 minutes.
- Step 2: Heat 2 tbsp oil in a pan and add 1 finely chopped onion, 2 chopped carrots, 1/2 cup green peas, and 1 chopped bell pepper.
- Step 3: Saute the vegetables until they are tender.
- Step 4: Add 1 tsp cumin seeds, 1 bay leaf, 4-5 cloves, 1 cinnamon stick, and 1/2 tsp turmeric powder.
- Step 5: Add the soaked rice and mix well.
- Step 6: Add 400ml water and salt to taste.
- Step 7: Cover the pan and cook on low heat until the rice is fully cooked and the water is absorbed.
- Step 8: Garnish with chopped coriander leaves and serve hot.
Dinner
Butter Chicken
Calories: 1013
Ingredients:
- Chicken 250g
- Yogurt 1/2 cup
- Turmeric powder 1 tsp
- Chili powder 1 tsp
- Garam masala 1 tsp
- Ginger-garlic paste 1 tbsp
- Salt to taste
- Onion 1 finely chopped
- Tomatoes 2 chopped
- Tomato puree 1/2 cup
- Coriander powder 1 tsp
- Cumin powder 1/2 tsp
- Fresh cream 1/2 cup
- Coriander leaves for garnish
- Butter 2 tbsp
Cooking Steps:
- Step 1: Marinate 250g chicken pieces with 1/2 cup yogurt, 1 tsp turmeric powder, 1 tsp chili powder, 1 tsp garam masala, 1 tbsp ginger-garlic paste, and salt to taste. Let it sit for 15 minutes.
- Step 2: Heat 2 tbsp butter in a pan and add 1 finely chopped onion, 2 chopped tomatoes, and cook until soft.
- Step 3: Add marinated chicken pieces and cook until partially done.
- Step 4: Add 1/2 cup tomato puree, 1 tsp coriander powder, 1/2 tsp cumin powder, and cook until the chicken is fully done.
- Step 5: Add 1/2 cup fresh cream and stir until well combined.
- Step 6: Garnish with chopped coriander leaves and serve hot.
Thursday
Breakfast
Poha
Calories: 725
Ingredients:
- Flattened rice (poha) 100g
- Oil 1 tablespoon
- Mustard seeds 1 teaspoon
- Onion 1, finely chopped
- Green chili 1, finely chopped
- Curry leaves Few
- Boiled potatoes 50g, diced
- Turmeric powder A pinch
- Salt To taste
- Coriander leaves For garnish
- Lime 1
Cooking Steps:
- Step 1: Rinse 100g of flattened rice (poha) under cold water until soft. Drain well and set aside.
- Step 2: Heat 1 tablespoon of oil in a pan over medium heat. Add 1 teaspoon of mustard seeds and let them splutter.
- Step 3: Add 1 finely chopped onion and sauté until it turns golden brown.
- Step 4: Add 1 finely chopped green chili and curry leaves.
- Step 5: Add 50g of boiled and diced potatoes. Cook for 4-5 minutes.
- Step 6: Add a pinch of turmeric powder, salt to taste, and the soaked poha. Mix well.
- Step 7: Cover and steam for 2-3 minutes on low heat.
- Step 8: Turn off the heat and garnish with chopped coriander leaves and a squeeze of lime.
Lunch
Rajma Chawal
Calories: 867
Ingredients:
- Rajma (kidney beans) 100g
- Oil 2 tablespoons
- Onion 1, chopped
- Ginger-garlic paste 1 teaspoon
- Tomato 1, chopped
- Turmeric powder 1 teaspoon
- Red chili powder 1 teaspoon
- Cumin powder 1 teaspoon
- Salt To taste
- Water 200ml
- Basmati rice 100g
- Coriander leaves For garnish
Cooking Steps:
- Step 1: Soak 100g of rajma (kidney beans) overnight. Pressure cook with salt until soft, about 20 minutes.
- Step 2: In another pan, heat 2 tablespoons of oil over medium heat. Sauté 1 chopped onion until golden brown.
- Step 3: Add 1 teaspoon of ginger-garlic paste and sauté for another 2 minutes.
- Step 4: Add 1 chopped tomato and cook until soft.
- Step 5: Add 1 teaspoon of turmeric powder, 1 teaspoon of red chili powder, 1 teaspoon of cumin powder, and salt to taste. Cook for 2 minutes.
- Step 6: Add the cooked rajma along with 200ml of water and simmer for 10 minutes.
- Step 7: In a separate pot, cook 100g of basmati rice until soft and fluffy.
- Step 8: Serve the rajma over a bed of rice, garnished with chopped coriander leaves.
Dinner
Mutton Rogan Josh with Naan
Calories: 1100
Ingredients:
- Mutton 200g
- Yogurt 1 tablespoon
- Ginger-garlic paste 1 teaspoon
- Salt To taste
- Oil 2 tablespoons
- Cloves 2
- Green cardamoms 2
- Cinnamon stick 1
- Onion 1, finely chopped
- Tomato 1, chopped
- Turmeric powder 1 teaspoon
- Red chili powder 1 teaspoon
- Coriander powder 1 teaspoon
- Water 200ml
- All-purpose flour 100g
Cooking Steps:
- Step 1: Marinate 200g of mutton with 1 tablespoon of yogurt, 1 teaspoon of ginger-garlic paste, and salt. Set aside for 15 minutes.
- Step 2: Heat 2 tablespoons of oil in a pressure cooker. Add 2 cloves, 2 green cardamoms, and 1 cinnamon stick.
- Step 3: Add 1 finely chopped onion and sauté until golden brown.
- Step 4: Add the marinated mutton and cook until the mutton is browned.
- Step 5: Add 1 chopped tomato, 1 teaspoon of turmeric powder, 1 teaspoon of red chili powder, 1 teaspoon of coriander powder, and salt to taste. Cook for 5 minutes.
- Step 6: Add 200ml of water and pressure cook for 20 minutes or until the mutton is tender.
- Step 7: Knead 100g of all-purpose flour with water and a pinch of salt to make a dough. Roll out into naan and cook on a hot griddle until both sides are browned.
- Step 8: Serve the mutton Rogan Josh with hot naan.
Friday
Breakfast
Besan Chilla
Calories: 800
Ingredients:
- Besan (gram flour) 100g
- Onion 1 small
- Tomato 1 small
- Turmeric powder 1/4 tsp
- Red chili powder 1/4 tsp
- Salt to taste
- Coriander leaves handful
- Cooking oil 1 tsp
Cooking Steps:
- Step 1: In a mixing bowl, add 1 cup of besan (gram flour), a pinch of turmeric, red chili powder, and salt.
- Step 2: Add water gradually to form a smooth batter. Make sure there are no lumps.
- Step 3: Finely chop 1 onion, 1 tomato, and a handful of coriander leaves. Add these to the batter and mix well.
- Step 4: Heat a non-stick skillet and pour a ladleful of batter, spreading it out in a circular motion.
- Step 5: Drizzle a few drops of oil around the edges. Cook until the bottom turns golden brown, then flip and cook the other side.
- Step 6: Serve hot with mint chutney and a side of yogurt.
Lunch
Palak Paneer with Roti
Calories: 950
Ingredients:
- Spinach leaves 200g
- Paneer 150g
- Onion 1 medium
- Tomato 1 medium
- Ginger-garlic paste 1 tsp
- Turmeric powder 1/2 tsp
- Garam masala 1 tsp
- Cumin seeds 1/2 tsp
- Salt to taste
- Cooking oil 1 tbsp
- Whole wheat flour (for rotis) 2 small rotis
Cooking Steps:
- Step 1: Blanch 200g of spinach leaves in boiling water for 2-3 minutes. Drain and blend into a smooth puree.
- Step 2: Heat 1 tablespoon of oil in a pan. Add 1 teaspoon of cumin seeds, 1 chopped onion, and 1 chopped tomato. Sauté until the onions are translucent, about 5-7 minutes.
- Step 3: Add 1 tablespoon of ginger-garlic paste, 1/2 teaspoon of turmeric powder, 1 teaspoon of garam masala, and salt to taste. Cook for 2-3 minutes.
- Step 4: Stir in the spinach puree and cook for 5-7 minutes on medium heat.
- Step 5: Add 150g of paneer cubes to the spinach gravy. Simmer for another 5 minutes.
- Step 6: Serve hot with 2 whole wheat rotis.
Dinner
Keema Matar
Calories: 1140
Ingredients:
- Minced meat 250g
- Green peas 150g
- Onion 2 medium
- Tomato 2 medium
- Ginger-garlic paste 1 tbsp
- Turmeric powder 1/2 tsp
- Red chili powder 1 tsp
- Garam masala 1 tsp
- Salt to taste
- Coriander leaves handful
- Cooking oil 2 tbsp
Cooking Steps:
- Step 1: Heat oil in a pan and sauté 2 chopped onions until golden brown.
- Step 2: Add 1 tbsp ginger-garlic paste and cook for another minute.
- Step 3: Add 250g minced meat and cook until browned.
- Step 4: Add 2 chopped tomatoes, 1/2 tsp turmeric, 1 tsp red chili powder, and 1 tsp garam masala. Cook until tomatoes are soft.
- Step 5: Add 150g green peas and cook until peas are tender.
- Step 6: Add salt to taste and simmer for 10 minutes. Garnish with coriander leaves and serve hot.
Saturday
Breakfast
Methi Thepla
Calories: 780
Ingredients:
- Whole Wheat Flour 150g
- Fenugreek Leaves (Methi) 50g
- Yogurt 50g
- Turmeric Powder 1 tsp
- Red Chili Powder 1 tsp
- Cumin Seeds 1 tsp
- Salt to taste
- Water as needed
- Ghee as needed
Cooking Steps:
- Step 1: In a mixing bowl, combine 150g of whole wheat flour, 50g of fenugreek leaves (methi), 1 tsp turmeric powder, 1 tsp red chili powder, 1 tsp cumin seeds, and salt to taste.
- Step 2: Add 50g of yogurt and mix well. Gradually add water to knead the ingredients into a soft dough. Let it rest for 10 minutes.
- Step 3: Divide the dough into small balls. Roll each ball out into thin discs using a rolling pin.
- Step 4: Heat a tawa (griddle) and cook each thepla until golden brown spots appear on both sides. Brush with ghee if desired.
Lunch
Egg Curry with Rice
Calories: 982
Ingredients:
- Eggs 4
- Onions 100g
- Ginger-Garlic Paste 20g
- Tomato Puree 200g
- Turmeric Powder 1 tsp
- Red Chili Powder 1 tsp
- Cumin Powder 1 tsp
- Coriander Powder 1 tsp
- Water 300ml
- Basmati Rice 100g
Cooking Steps:
- Step 1: Boil 4 eggs and keep them aside. Peel and make slight slits on them.
- Step 2: Heat oil in a pan and sauté 100g of finely chopped onions until golden brown.
- Step 3: Add 20g ginger-garlic paste and sauté until raw smell disappears. Add 200g of tomato puree and cook until oil separates.
- Step 4: Add 1 tsp turmeric powder, 1 tsp red chili powder, 1 tsp cumin powder, and 1 tsp coriander powder. Cook for 2 minutes.
- Step 5: Add 300ml water and bring to a boil. Add the boiled eggs and simmer for 10 minutes.
- Step 6: Serve the curry with 100g of cooked basmati rice.
Dinner
Dal Makhani with Rice
Calories: 1100
Ingredients:
- Black Gram (Urad Dal) 100g
- Kidney Beans 50g
- Onions 100g
- Ginger-Garlic Paste 50g
- Tomato Puree 200g
- Turmeric Powder 1 tsp
- Red Chili Powder 1 tsp
- Garam Masala 1 tsp
- Cream 100ml
- Basmati Rice 150g
- Salt to taste
- Ghee 20g
- Water 500ml
Cooking Steps:
- Step 1: Soak 100g of black gram (urad dal) and 50g of kidney beans overnight.
- Step 2: Cook the soaked dal and beans in a pressure cooker with 500ml water and a pinch of salt until soft.
- Step 3: In a pan, heat 20g ghee and sauté 100g of chopped onions until golden brown.
- Step 4: Add 50g ginger-garlic paste and sauté until raw smell disappears. Add 200g of tomato puree and cook until oil separates.
- Step 5: Add cooked dal and beans into the pan along with 1 tsp turmeric powder, 1 tsp red chili powder, 1 tsp garam masala, and 100ml cream. Simmer for 15 minutes.
- Step 6: Serve the dal makhani with 150g of cooked basmati rice.
Sunday
Breakfast
Idli with Sambar
Calories: 725
Ingredients:
- Idli batter 200g
- Toor dal 50g
- Mixed vegetables (carrots, drumsticks, potatoes) 150g
- Sambar powder 2 tbsp
- Onion 1 small
- Tomato 1 small
- Oil 1 tbsp
- Mustard seeds 1 tsp
- Curry leaves a few
- Coriander for garnish
Cooking Steps:
- Step 1: Prepare Idli batter using store-bought mix as per packet instructions. This generally involves mixing the batter with water and letting it ferment overnight.
- Step 2: Grease the Idli molds lightly with oil. Pour the fermented batter into the molds, filling each mold about three-quarters full.
- Step 3: Steam the Idlis for 10-12 minutes until a toothpick inserted into the center comes out clean and they are fluffy. Remove them from the molds and keep warm.
- Step 4: To prepare Sambar, heat 1 tablespoon of oil in a pan over medium heat. Add 1 teaspoon of mustard seeds and allow them to crackle.
- Step 5: Add 1 chopped onion, 2 chopped tomatoes, and 1 cup of mixed vegetables (such as chopped carrots, drumsticks, and potatoes). Sauté for 5 minutes until the onions are translucent.
- Step 6: Add 2 tablespoons of Sambar powder and 2-3 cups of water. Cook the vegetables until they are tender, about 10-15 minutes.
- Step 7: Add 1 cup of cooked toor dal (split pigeon peas) to the Sambar. Simmer for an additional 5-10 minutes until well combined. Garnish with a handful of curry leaves and chopped coriander.
Lunch
Vegetable Biryani
Calories: 867
Ingredients:
- Basmati rice 100g
- Mixed vegetables (peas, carrots, beans, potatoes) 200g
- Onion 1 large
- Tomato 1 large
- Green chilies 2
- Ginger-garlic paste 1 tbsp
- Biryani masala 2 tbsp
- Oil 2 tbsp
- Whole spices (bay leaf, cinnamon, cloves) a few
- Fried onions for garnish
- Coriander for garnish
Cooking Steps:
- Step 1: Soak basmati rice for 30 minutes. Drain and set aside.
- Step 2: Heat oil in a pan and add whole spices (bay leaf, cinnamon stick, cloves). Sauté for a few seconds.
- Step 3: Add sliced onions, green chilies, and ginger-garlic paste. Cook until onions are golden brown.
- Step 4: Add diced tomatoes and cook until they turn soft.
- Step 5: Add mixed vegetables (peas, carrots, beans, potatoes) and biryani masala. Sauté for a few minutes.
- Step 6: Add soaked rice and water in a 1:2 ratio. Cook until rice is done. Garnish with fried onions and coriander.
Dinner
Prawn Curry with Rice
Calories: 1299
Ingredients:
- Prawns 200g
- Coconut milk 200ml
- Basmati rice 100g
- Onion 1 large
- Tomato 1 large
- Ginger-garlic paste 1 tbsp
- Turmeric powder 1 tsp
- Chili powder 1 tsp
- Coriander powder 1 tbsp
- Tamarind paste 1 tbsp
- Mustard seeds 1 tsp
- Oil 1 tbsp
Cooking Steps:
- Step 1: Wash and devein 250 grams of prawns. Set aside.
- Step 2: Heat 2 tablespoons of oil in a pan over medium heat and add 1 teaspoon of mustard seeds, allowing them to crackle.
- Step 3: Add 1 finely chopped onion and sauté until golden brown, about 5-7 minutes.
- Step 4: Add 1 tablespoon of ginger-garlic paste and cook until the raw smell disappears, approximately 2 minutes.
- Step 5: Add 2 chopped tomatoes and cook until they turn soft, about 5 minutes.
- Step 6: Add 1/2 teaspoon of turmeric, 1 teaspoon of chili powder, and 1 teaspoon of coriander powder, and sauté for a few seconds.
- Step 7: Add 1 cup of coconut milk and 1 tablespoon of tamarind paste. Bring to a boil.
- Step 8: Add the prawns and simmer for 10 minutes until cooked through.
- Step 9: Cook 1 cup of basmati rice separately according to package instructions and serve with the prawn curry.
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