Weekly Meal Plan
Your complete 7-day nutrition guide
Monday
Protein smoothie – 1 scoop protein, 200 ml milk, ½ banana
Tofu stir-fry (100 g tofu) + 100 g noodles + 150 g stir-fried veg + soy sauce
Chai (100 ml milk, 9.86 ml sugar) + 30 g murmura chivda
Khichdi – 30 g moong dal, 40 g rice, 5 g ghee, veg & spices
Tuesday
Bagel thin + banana + 10 g peanut butter
Khichdi – 30 g moong dal, 40 g rice, 5 g ghee, veg & spices
Protein bar + fruit
Chole (150 g) + 1 roti + salad + 4.93 ml oil
Wednesday
30 g protein powder + 30 g oats + 100 g frozen berries
Chole (150 g) + 1 roti + kachumber salad + 4.93 ml oil
Hummus (29.57 ml) + 2 khakhras/veg sticks
Palak paneer (~5 cubes / 200 g) + 1 roti or 100 g cooked rice
Thursday
0%-fat Greek yoghurt (1 pot) + 50 g granola + 100 g berries
Palak paneer (~5 cubes / 200 g) + 1 roti or 100 g cooked rice
Protein bar + fruit
Cottage cheese (200 g) + couscous (40 g dry → 120 g cooked) + 4.93 ml olive oil + handful green beans
Friday
30 g protein powder + 240 ml almond milk + 15 g peanut butter + 100 g berries
Rajma (150 g) + 1 chapati + 200 g sabzi + 5 g ghee
100 g hummus + 4 rice cakes
Rajma (150 g) + 1 chapati + 200 g sabzi + 5 g ghee
Saturday
Upma + green chutney + tea (50 ml milk, no sugar)
Aloo paratha + ½ bowl curry
Hummus (29.57 ml) + 2 khakhras/veg sticks
Aloo paratha + ½ bowl curry
Sunday
Dosa + small bowl sambar/chutney
Paneer tikka (100 g) + 150 g rice + 100 g salad + mint chutney
Chai + 30 g murmura chivda
Paneer tikka (100 g) + 150 g rice + 100 g salad + mint chutney
Weekly Summary
7
Breakfasts
7
Lunches
7
Snacks
7
Dinners