Meal plan 3

Here's a weekly meal plan 3 that will help you planning your meals in advance. Make sure you buy all the ingredients you need and prep them the previous day or whenever convenient. This meal plan is especially designed for all the busy ladies as it reuses some dishes for lunch and dinner. 

Make sure you eat fruits and nuts for in between meal snacks to maintain a healthy balanced diet.

Day	Breakfast	Lunch	Dinner
Sunday	Corn and Cheese Sandwich	Fragrant Karnataka pulao Amla raitha	Spaghetti Verde
Monday	Idli      Onion Sambar	Okra Stir Fry Onion Sambar	Okra Stir Fry Khichdi
Tuesday	Dosa Onion Tomato Chutney	Udupi Style Sambar (Masali Kodhel) Onion Tambli/Tumbli	Roti Aloo Methi
Wednesday	Huli Avalakki	Dhingri Mutter Pulao   Healthy Paneer Makhani	Spinach Roti Healthy Paneer Makhani
Thursday	Oats and Broken Wheat Idli	Manathakkali keerai thambli Udupi Style Avial	Roti Udupi Style Avial
Friday	Pav Bhaji	Keerai masial Beetroot Saasmi	Roti Keerai/Beetroot
Saturday	Akki Roti	Puli Kajippu (More Kozhambu) Sundal Paal Paayasam	Kadubu Idli   Puli Kajippu (More Kozhambu)

Okra stir fry

Here is a simple recipe for Okra Stir Fry. 

Ingredients :

1/2 kg ladies finger/okra
1 teaspoon tamarind paste

1/2 tsp turmeric powder
1 tbsp udupi rasam powder/any rasam powder (click here for link)
1 tbsp oil
1 tsp mustard seeds
1 tsp urad dal
10-12 curry leaves
2 red chillies
 a pinch of asafoetida


Method:

1) Heat oil in a pan and add mustard seeds, urad dal, red chillies, asafoetida and curry leaves.

2) Add ladies finger, tamarind extract and turmeric powder.

3) Saute till the stickiness disappears and the okra is cooked. Serve hot with roti or rice.

Khichdi

Khichdi is a popular dish in Northern India. It is often proclaimed as the comfort food of India. It is very similar to Ven Pongal that is made in Tamilnadu. It is a very nutritious dish and very healthy for all age groups.

Ingredients :

1 cup raw rice
1 cup yellow moong dal
2 finely chopped onions
2 finely chopped tomatoes
2 finely chopped green chillies
1 tablespoon ginger garlic paste
1 teaspoon mustard seeds
1 teaspoon cumin seeds
1 teaspoon coriander powder
1 teaspoon turmeric powder
salt to taste
juice from 1 lemon
a bunch of finely chopped coriander leaves

Method :

Clean the rice and dal thoroughly. Take dal and rice in a bowl and soak for 30 minutes. Drain the water completely and pressure cook with 6 cups of water for 5 to 6 whistles.

Heat oil in a pan. Add mustard seeds, cumin seeds and wait till it splutters. Add onions and saute till it turns translucent.

Add green chilli paste, ginger garlic paste and saute till raw smell goes. Add tomatoes, salt, coriander powder and saute till tomatoes turn mushy.

Add the dal rice mixture and salt to the pan and mix thoroughly. Add lemon juice, coriander leaves and serve hot with pickles and curd.

Akki Roti

Akki Roti

Akki roti is a popular breakfast item in Karnataka. It is made with rice flour and vegetables like onions, carrots, bottle gourd, dill leaves, coriander leaves etc. Serve this roti with any spicy chutney for a delicious breakfast. 

Ingredients :

2 cups rice flour

2 grated onions

1 tablespoon jeera

1 cup grated bottle gourd (sorakkai)

1/2 cup finely chopped coriander leaves

2 green chillies finely chopped

1/4 cup vegan curd

salt to  taste 

Method:

Keep all ingredients mentioned above chopped and ready to use.

Mix all ingredients adding very little water like a chapathi dough.

Divide it into equal portions and pat it on a greased banana leaf or greased plastic cover to a round shape. Heat a dosa pan and invert the leaf/cover on the pan.

Once it heats up slightly, slowly peel the banana leaf till the roti is completely removed. 

Add a little oil on both sides till brown spots appear on both sides and the roti is cooked properly. Serve hot with onion tomato chutney.

Puliodharai

Puliodharai/Puliogare/Tamarind rice

Puliodharai is basically a travel recipe as the ingredients added to it preserve it for a couple of days without spoiling. It is also served as a prasad in many temples in South India. There are different versions available and all versions are tasty. Here, we have given the recipe of making tamarind rice from puli kaichal.

Ingredients :

1 cup cooked rice
salt to taste

for the tadka (seasoning) :

1/2 teaspoon mustard seeds
1 teaspoon urad dal
1 teaspoon bengal gram dal

10 to 12 raw peanuts
a few curry leaves

for the paste:

puli kaichal (click link for recipe)

Method :

1) In a pan, heat oil and add mustard seeds, when it starts spluttering add urad dal, bengal gram dal, peanuts and curry leaves.

2) Add the Puli Kaichal (tamarind paste) when the urad dal turns golden brown. Mix cooked rice, salt and  serve hot.