Monday: Masala Quinoa Bowl 🍚

Start the week off on a healthy note with a protein-packed quinoa bowl. Swap out your regular rice for quinoa, a superfood that’s high in protein and fiber. This masala quinoa is infused with spices and paired with a variety of veggies for a satisfying meal.

Ingredients:

• 1 cup cooked quinoa
• ½ cup mixed vegetables (carrots, peas, beans, or cauliflower)
• 1 tsp cumin seeds
• ½ tsp turmeric
• 1 tsp garam masala
• 1 tbsp ghee or oil
• Fresh coriander leaves

Instructions:

1. Heat ghee or oil in a pan. Add cumin seeds and let them splutter.
2. Add the mixed vegetables and sauté until they soften.
3. Stir in the turmeric and garam masala. Add cooked quinoa and mix well.
4. Garnish with fresh coriander leaves and serve hot.

Tuesday: Chickpea & Spinach Curry 🍛

Chickpeas (chole) are rich in protein and fiber, making them a great choice for a filling yet healthy meal. Pair them with spinach for a vitamin boost. This curry is light, hearty, and can be served with roti or brown rice.

Ingredients:

• 1 cup boiled chickpeas
• 1 cup spinach (chopped)
• 1 onion, finely chopped
• 2 tomatoes, pureed
• 1 tsp ginger-garlic paste
• 1 tsp cumin powder
• 1 tsp coriander powder
• ½ tsp garam masala
• Salt to taste
• 1 tbsp oil

Instructions:

1. Heat oil in a pan and sauté chopped onions until golden brown.
2. Add ginger-garlic paste and sauté for another minute.
3. Add pureed tomatoes, cumin powder, coriander powder, and salt. Cook until the oil separates.
4. Add boiled chickpeas and spinach, and simmer for 10 minutes.
5. Garnish with fresh coriander and serve with roti or brown rice.

Wednesday: Moong Dal Tikki with Mint Chutney 🥙

A protein-packed snack that’s perfect for lunch or as a light dinner! Moong dal (yellow lentils) is a great source of plant-based protein and is easy on the stomach. These crispy tikkis are best served with a refreshing mint chutney.

Ingredients:

• 1 cup boiled moong dal (yellow lentils)
• 1 small potato, boiled and mashed
• 1 small onion, finely chopped
• 1 green chili, finely chopped
• 1 tsp cumin powder
• Salt to taste
• 1 tbsp coriander leaves
• 1 tbsp oil for frying

Instructions:

1. In a mixing bowl, combine boiled moong dal, mashed potato, onion, green chili, cumin powder, salt, and coriander leaves.
2. Shape the mixture into small patties or tikkis.
3. Heat oil in a pan and fry the tikkis until golden and crispy.
4. Serve with a side of mint chutney for a refreshing kick.

Thursday: Palak (Spinach) & Paneer Curry 🧀

This nutritious spinach curry, paired with protein-rich paneer, makes for a healthy, satisfying meal. It’s full of iron from the spinach and calcium from the paneer, offering a perfect balance of nutrients.

Ingredients:

• 1 bunch spinach (palak), blanched and pureed
• 100g paneer, cubed
• 1 onion, finely chopped
• 1 tomato, pureed
• 1 tsp ginger-garlic paste
• 1 tsp cumin seeds
• ½ tsp turmeric
• 1 tsp garam masala
• Salt to taste
• 1 tbsp oil

Instructions:

1. Heat oil in a pan and add cumin seeds.
2. Add chopped onions and sauté until golden brown.
3. Add ginger-garlic paste, followed by pureed tomato. Cook for 5 minutes.
4. Add the spinach puree, turmeric, garam masala, and salt. Cook for another 5 minutes.
5. Add the paneer cubes and simmer for 10 minutes.
6. Serve hot with roti or rice.

Friday: Vegetable Upma 🍽️

Upma is a popular South Indian breakfast dish that’s quick to prepare and packed with vegetables. Made with semolina (rava), it’s light but filling, making it an ideal dinner option for the end of the week.

Ingredients:

• 1 cup rava (semolina)
• 1 carrot, finely chopped
• 1 green bean, chopped
• 1 onion, finely chopped
• 1 tsp mustard seeds
• 1 tsp urad dal (optional)
• 1-2 green chilies, chopped
• 1 tsp ginger, grated
• Salt to taste
• 1 tbsp ghee

Instructions:

1. Dry roast the rava in a pan until lightly golden. Set it aside.
2. Heat ghee in a pan, add mustard seeds, urad dal, and chopped onions. Sauté until onions turn translucent.
3. Add chopped vegetables, green chilies, and grated ginger. Sauté for 5 minutes.
4. Add water (double the quantity of rava), salt, and bring to a boil.
5. Gradually add the roasted rava while stirring to avoid lumps.
6. Cover and cook on low heat for 5-7 minutes. Serve hot with a side of coconut chutney.

Saturday: Tofu and Vegetable Stir-Fry 🥢

Tofu is a great plant-based protein that absorbs the flavors of the spices and sauces it’s cooked with. Stir-fried with colorful vegetables, this dish is not only healthy but also packed with antioxidants.

Ingredients:

• 200g firm tofu, cubed
• 1 red bell pepper, sliced
• 1 zucchini, sliced
• 1 onion, sliced
• 1 tbsp soy sauce
• 1 tsp sesame oil
• 1 tsp ginger-garlic paste
• Salt and pepper to taste

Instructions:

1. Heat sesame oil in a pan and sauté the tofu cubes until golden brown on all sides. Set aside.
2. In the same pan, sauté the onion, bell pepper, and zucchini with ginger-garlic paste.
3. Add soy sauce, salt, and pepper to taste.
4. Toss the tofu back in and stir-fry everything together for 5-7 minutes.
5. Serve with quinoa or brown rice for a complete meal.

Sunday: Mixed Lentil Soup 🍲

A hearty soup made with a variety of lentils, this mixed dal soup is a perfect way to end the week. Packed with protein and fiber, it’s light yet filling and full of earthy flavors.

Ingredients:

• ½ cup split yellow moong dal
• ½ cup toor dal (pigeon peas)
• 1 tomato, chopped
• 1 onion, chopped
• 1 tsp cumin seeds
• ½ tsp turmeric
• 1 tsp coriander powder
• Salt to taste
• Fresh coriander leaves for garnish

Instructions:

1. Wash and soak the lentils for 30 minutes.
2. In a pot, cook the lentils with enough water until they are soft and tender.
3. In a pan, heat oil and sauté cumin seeds, followed by onions until golden brown.
4. Add tomatoes, turmeric, coriander powder, and salt. Cook until tomatoes soften.
5. Add this tempering to the cooked lentils and simmer for 10 minutes.
6. Garnish with fresh coriander and serve with a side of chapati or rice.