weekly Indian meal plan 500 calories

Here’s a weekly Indian meal plan where each lunch and dinner is approximately 500 calories. This plan includes a variety of dishes to provide a balance of flavors and nutrients.

Monday

• Lunch: Paneer Bhurji (200g paneer) with 2 whole wheat rotis and a side of cucumber salad.
• Dinner: Chicken Curry (150g chicken) with 1 cup of cooked basmati rice and a small bowl of mixed raita.

Tuesday

• Lunch: Chole (chickpea curry) with 2 whole wheat rotis and a small serving of carrot and beetroot salad.
• Dinner: Fish Curry (150g fish) with half a cup of rice and a side of stir-fried vegetables.

Wednesday

• Lunch: Mixed Vegetable Pulao with cucumber raita and a small serving of dal tadka.
• Dinner: Egg Curry with 2 whole wheat rotis and a side of steamed broccoli.

Thursday

• Lunch: Dal Makhani with 1 cup of rice and a side of green salad.
• Dinner: Baingan Bharta (eggplant curry) with 2 whole wheat rotis and a small bowl of yogurt.

Friday

• Lunch: Kadai Paneer with 2 whole wheat rotis and a side of onion salad.
• Dinner: Lamb Rogan Josh (150g lamb) with half a cup of rice and a side of mixed vegetable stir-fry.

Saturday

• Lunch: Rajma Masala (kidney bean curry) with 1 cup of rice and a side of cucumber and tomato salad.
• Dinner: Vegetable Biryani with a small portion of chicken tikka and mint raita.

Sunday

• Lunch: Aloo Gobi (potato and cauliflower curry) with 2 whole wheat rotis and a side of mixed vegetable salad.
• Dinner: Palak Paneer with 1 cup of rice and a small serving of dal fry.

Notes:

• Portion control is key to ensuring each meal is around 500 calories.
• You can adjust the amount of rice or roti based on your specific dietary needs.
• Adding salad and vegetables helps increase the volume of the meal without significantly increasing the calorie count.
• It’s important to use minimal oil and opt for healthier cooking methods like grilling or baking for dishes like chicken or fish.

This plan aims to provide a balance of protein, carbohydrates, and essential nutrients while keeping the meals varied and flavorful. As always, it’s a good idea to consult with a dietitian to customize the meal plan according to your individual health and dietary needs.