🗓️ 30-Day's Healthy Indian Meal Plan

🍽️ Guidelines Followed

Low oil, low sugar, minimal processed foods

High fiber and protein-rich meals

Portion control & nutrient balance

Diverse Indian cuisines: South, North, East, West

Meals included: Breakfast, Lunch, Snack, Dinner

Optional: Customise based on vegetarian/non-vegetarian preferences

Day 1

Breakfast: Vegetable upma + curd

Lunch: Brown rice + dal tadka + beetroot stir fry

Snack: Roasted chana

Dinner: Moong chilla + mint chutney

Day 2

Breakfast: Poha with veggies

Lunch: Chapati + palak paneer (low-fat) + cucumber salad

Snack: Buttermilk

Dinner: Quinoa khichdi + carrot raita

Day 3

Breakfast: Idli + sambar

Lunch: Millet roti + lauki curry + curd

Snack: Fruit bowl

Dinner: Oats dosa + tomato chutney

Day 4

Breakfast: Besan cheela + green chutney

Lunch: Jeera rice + rajma + salad

Snack: Coconut water + seeds

Dinner: Tofu stir fry + chapati

Day 5

Breakfast: Ragi porridge + banana

Lunch: Bajra roti + baingan bharta + curd

Snack: 1 boiled egg

Dinner: Vegetable soup + sprout salad

Day 6

Breakfast: Vegetable dhokla

Lunch: Brown rice + chole + onion salad

Snack: Green tea + fox nuts

Dinner: Barley pulao + curd

Day 7

Breakfast: Oats porridge + almonds

Lunch: Chapati + methi aloo + salad

Snack: Buttermilk + roasted peanuts

Dinner: Moong dal dosa + sambar

Day 8

Breakfast: Moong dal cheela

Lunch: Red rice + avial + rasam

Snack: Apple slices + walnuts

Dinner: Khichdi + bottle gourd curry

Day 9

Breakfast: Multigrain paratha + curd

Lunch: Millet khichdi + cabbage thoran

Snack: Herbal tea + makhana

Dinner: Mixed veg curry + roti

Day 10

Breakfast: Sprouts salad + boiled egg

Lunch: Roti + rajgira kadhi + bhindi fry

Snack: Low-fat lassi

Dinner: Vegetable oats soup

Day 11

Breakfast: Vegetable uttapam + sambar

Lunch: Brown rice + dal + brinjal fry

Snack: Roasted soya chunks

Dinner: Bajra khichdi + curd

Day 12

Breakfast: Rava idli + coconut chutney

Lunch: Roti + tindora stir fry + dal

Snack: Boiled corn + lemon

Dinner: Paneer bhurji + roti

Day 13

Breakfast: Masala oats

Lunch: Quinoa + methi dal + salad

Snack: Lemon water + almonds

Dinner: Drumstick sambar + dosa

Day 14

Breakfast: Boiled moong salad + toast

Lunch: Bajra roti + ghiya curry + chaas

Snack: Papaya bowl

Dinner: Pumpkin soup + chapati

Day 15

Breakfast: Methi paratha + curd

Lunch: Rice + sambhar + raw banana fry

Snack: 1 orange + flaxseeds

Dinner: Ragi dosa + chutney

Day 16

Breakfast: Rice flakes with curd + banana

Lunch: Roti + aloo gobi + salad

Snack: Boiled egg + tea

Dinner: Moong dal soup + salad

Day 17

Breakfast: Broken wheat upma + sprouts

Lunch: Brown rice + toor dal + veg salad

Snack: Coconut water + dates

Dinner: Roti + bhindi + curd

Day 18

Breakfast: Green smoothie + oats toast

Lunch: Ragi mudde + sambar + veg poriyal

Snack: Fruit salad

Dinner: Chickpea salad + toast

Day 19

Breakfast: Rava pongal + chutney

Lunch: Chapati + chana masala + cucumber salad

Snack: Buttermilk + makhana

Dinner: Lauki dal + brown rice

Day 20

Breakfast: Chia seed pudding + fruit

Lunch: Red rice + mixed veg curry

Snack: Roasted chana

Dinner: Moong dosa + mint chutney

Day 21

Breakfast: Vegetable paratha + curd

Lunch: Bajra roti + palak dal + salad

Snack: Tea + almonds

Dinner: Tomato millet soup + toast

Day 22

Breakfast: Steamed corn + fruit

Lunch: Khichdi + lauki curry

Snack: 1 banana + walnuts

Dinner: Paneer tikka + chapati

Day 23

Breakfast: South Indian style vegetable rice + curd

Lunch: Chapati + aloo methi + dal

Snack: Fruit smoothie

Dinner: Rajma soup + quinoa

Day 24

Breakfast: Vegetable sevai

Lunch: Roti + tindli curry + curd

Snack: Lemon water + roasted peanuts

Dinner: Veg pulao + onion raita

Day 25

Breakfast: Dalia + flax seeds

Lunch: Red rice + moong dal + bhindi

Snack: Carrot sticks + hummus

Dinner: Chole + roti

Day 26

Breakfast: Sprouted moong cheela

Lunch: Rice + drumstick curry + salad

Snack: Herbal tea + trail mix

Dinner: Broccoli stir fry + roti

Day 27

Breakfast: Methi thepla + pickle (low oil)

Lunch: Jowar roti + veg kurma + buttermilk

Snack: Coconut water + sunflower seeds

Dinner: Vegetable dalia

Day 28

Breakfast: Idli + podi + chutney

Lunch: Roti + bhindi + curd

Snack: Dates + pumpkin seeds

Dinner: Moong soup + salad

Day 29

Breakfast: Boiled chana salad

Lunch: Brown rice + methi dal + cabbage sabzi

Snack: Cucumber slices + green tea

Dinner: Besan chilla + chutney

Day 30

Breakfast: Fruit + oats pancake

Lunch: Jowar roti + aloo tamatar curry + curd

Snack: Fruit smoothie

Dinner: Sattu drink + veg upma