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.
