Weekly Diet Plan - Day 1 with recipes

How to Create a Balanced Weekly Diet Plan with Indian & International Cuisine

Eating healthy doesn’t have to be boring or repetitive! With the right mix of Indian and international cuisines, you can create a nutrient-rich, diverse, and delicious weekly meal plan. Let’s explore how to build a balanced diet that includes proteins, fiber, healthy fats, and complex carbs while enjoying different flavors every day!

Step 1: Essential Ingredients for a Balanced Diet

To create a nutritious meal plan, include ingredients from the following categories:

1. Protein Sources

•  Plant-Based: Lentils, chickpeas, tofu, paneer, quinoa, tempeh, soya chunks, nuts, and seeds.
•  Animal-Based: Chicken, eggs, fish, yogurt, lean meat, and seafood.

2. Healthy Carbohydrates

• Whole grains: Brown rice, quinoa, millets, whole wheat, oats.
• Fiber-rich veggies: Sweet potatoes, carrots, beets.

3. Good Fats

•  Ghee, olive oil, coconut oil, avocado, nuts, and seeds.

4. Fiber & Micronutrient-Rich Foods

•  Vegetables: Spinach, kale, broccoli, tomatoes, bell peppers, mushrooms.
•  Fruits: Berries, bananas, apples, papaya, oranges.

5. Spices & Herbs

• Indian spices: Turmeric, cumin, coriander, mustard seeds, cardamom.
• International flavors: Basil, oregano, paprika, thyme.

Day 1

• Breakfast: Masala oats with nuts & yogurt (Indian)
• Lunch: Dal Tadka with brown rice & cucumber salad (Indian)
• Dinner: Mediterranean grilled chicken with hummus & roasted veggies.

Masala oats with nuts & yogurt

Ingredients:

• ½ cup rolled oats
• 1 cup water
• ½ cup mixed vegetables (carrots, peas, bell pepper, beans)
• ½ teaspoon mustard seeds
• ½ teaspoon cumin seeds
• 1 green chili (chopped)
• ½ teaspoon turmeric powder
• ½ teaspoon red chili powder
• ½ teaspoon garam masala
• Salt to taste
• 1 teaspoon ghee
• 1 tablespoon mixed nuts (almonds, cashews, walnuts - chopped)
• ½ cup yogurt

Instructions:

1. Heat ghee in a pan and add mustard seeds and cumin seeds. Let them splutter.
2. Add green chili and sauté for a few seconds.
3. Add chopped vegetables and cook for 2-3 minutes until slightly soft.
4. Add turmeric, red chili powder, garam masala, and salt. Stir well.
5. Pour in the water and bring it to a boil.
6. Add the rolled oats and cook on low-medium heat until they absorb the water and turn soft.
7. Top with chopped nuts and serve with yogurt on the side.

Lunch: Dal Tadka with Brown Rice & Cucumber Salad (Indian)

Dal Tadka Ingredients:

• ½ cup yellow moong dal (or toor dal)
• 2 cups water
• 1 small onion (chopped)
• 1 tomato (chopped)
• 1 green chili (chopped)
• 1 teaspoon ginger-garlic paste
• ½ teaspoon turmeric powder
• ½ teaspoon red chili powder
• ½ teaspoon cumin seeds
• ½ teaspoon mustard seeds
• 1 tablespoon ghee
• 1 tablespoon chopped coriander leaves
• Salt to taste

Instructions:

1. Wash the dal thoroughly and pressure cook it with 2 cups of water, turmeric powder, and salt for 3-4 whistles. Mash lightly.
2. Heat ghee in a pan, add mustard seeds and cumin seeds. Let them splutter.
3. Add chopped onions and sauté until golden brown.
4. Add ginger-garlic paste and cook for a minute.
5. Add tomatoes, red chili powder, and green chili. Cook until tomatoes are soft.
6. Add the cooked dal and mix well. Simmer for 5 minutes.
7. Garnish with coriander leaves and serve hot.

Brown Rice Preparation:

• Cook ½ cup brown rice with 1 ½ cups water until soft. Drain excess water if needed.

Cucumber Salad Ingredients:

• 1 cucumber (chopped)
• ½ onion (chopped)
• ½ tomato (chopped)
• 1 teaspoon lemon juice
• ½ teaspoon black salt
• 1 teaspoon chopped coriander

Instructions:

1. Mix all the ingredients in a bowl and serve chilled.

Mediterranean Grilled Chicken with Hummus & Roasted Veggies (International)

Grilled Chicken Ingredients:

• 150g boneless chicken breast
• 1 teaspoon olive oil
• ½ teaspoon paprika
• ½ teaspoon cumin powder
• ½ teaspoon garlic powder
• ½ teaspoon oregano
• Salt & black pepper to taste
• Juice of ½ lemon

Instructions:

1. Marinate the chicken with olive oil, spices, and lemon juice. Let it rest for at least 30 minutes.
2. Heat a grill pan and cook the chicken for 5-7 minutes on each side until fully cooked.

Hummus Ingredients:

• ½ cup boiled chickpeas
• 1 tablespoon tahini (or ½ tablespoon sesame seeds blended with olive oil)
• 1 garlic clove
• 1 tablespoon lemon juice
• 1 teaspoon olive oil
• ½ teaspoon cumin powder
• Salt to taste

Instructions:

1. Blend all ingredients in a food processor until smooth. Add water if needed for consistency.

Roasted Vegetables Ingredients:

• ½ cup bell peppers (sliced)
• ½ cup zucchini (sliced)
• ½ cup carrots (sliced)
• 1 teaspoon olive oil
• Salt & pepper to taste
• ½ teaspoon oregano

Instructions:

1. Preheat the oven to 200°C (400°F).
2. Toss the vegetables with olive oil, salt, pepper, and oregano.
3. Spread on a baking tray and roast for 20-25 minutes until tender.