Indian Meal Planning Guide: Weekly Menu for Busy Families with Shopping List

Plan Your Week of Indian Meals Effortlessly

Meal planning saves time, money, and stress! This complete guide includes weekly menus, shopping lists, and prep schedules for busy families. Never wonder "what's for dinner" again! 📋

Why Meal Planning Works

• ⏰ Saves time: No daily decision-making
• 💰 Saves money: Buy only what you need
• 🥗 Healthier eating: Planned, balanced meals
• 🗑️ Less waste: Use everything you buy
• 😌 Less stress: Know what's for dinner
• 🌶️ Better cooking: Have all spices ready

Week 1 Menu Plan (Family of 4)

Monday

Breakfast: Poha + chai
Lunch: Dal tadka + rice + aloo gobi
Dinner: Roti + paneer butter masala + salad

Tuesday

Breakfast: Upma + coffee
Lunch: Chole + rice + raita
Dinner: Paratha + dal + pickle

Wednesday

Breakfast: Aloo paratha + yogurt
Lunch: Rajma + rice + salad
Dinner: Roti + mixed veg curry + dal

Thursday

Breakfast: Idli + sambar
Lunch: Biryani + raita
Dinner: Roti + palak paneer + dal

Friday

Breakfast: Egg bhurji + toast
Lunch: Dal makhani + rice + salad
Dinner: Roti + chicken curry + vegetables

Saturday

Breakfast: Dosa + chutney
Lunch: Pav bhaji
Dinner: Roti + paneer tikka + dal

Sunday

Breakfast: Paneer paratha + lassi
Lunch: Special biryani + raita + salad
Dinner: Khichdi + papad + pickle

Shopping List (Week 1)

Grains & Lentils

Rice - 3kg
Wheat flour - 2kg
Toor dal - 500g
Moong dal - 250g
Chickpeas - 500g
Kidney beans - 500g

Vegetables

Onions - 2kg
Tomatoes - 1.5kg
Potatoes - 1kg
Cauliflower - 1
Spinach - 500g
Mixed vegetables - 1kg

Proteins

Paneer - 500g
Chicken - 1kg
Eggs - 1 dozen

Dairy

Milk - 4L
Yogurt - 1kg
Butter/Ghee - 250g

Spices (Monthly Stock)

Festival Special Pack - ₹999
Biryani Spice Kit - ₹599
Pav Bhaji Masala - ₹149

Meal Prep Sunday Schedule

9:00 AM: Soak chickpeas, kidney beans
9:30 AM: Chop all vegetables, store in containers
10:30 AM: Make ginger-garlic paste
11:00 AM: Prepare chutneys (stores 5 days)
12:00 PM: Cook dal makhani (stores 4 days)
1:00 PM: Marinate chicken for Friday
2:00 PM: Make paratha dough (stores 3 days)
3:00 PM: Organize spices, check stock

Budget Breakdown

Groceries: ₹2,500/week
Spices (monthly): ₹1,500
Total per person: ₹175/week
Monthly total: ₹12,000 (family of 4)

Time-Saving Tips

• 🍚 Cook extra rice - use for 2 days
• 🥔 Boil potatoes in bulk
• 🌶️ Organize spices alphabetically
• 🥣 Prep ingredients night before
• 🍲 Use pressure cooker for quick cooking
• ❄️ Freeze extra portions

Get Your Meal Planning Spice Kit

Festival Special Pack - ₹999 (lasts 1 month)

Weekend Cooking Combo - ₹799

Spice Starter Kit - ₹399

Flexible Meal Planning

Swap options:

• Dal tadka ↔ Moong dal
• Paneer ↔ Tofu (vegan)
• Chicken ↔ Eggs (budget)
• Rice ↔ Roti (preference)

The Bottom Line

Meal planning makes Indian cooking easy and stress-free! Stock up on quality spices from Phoran Masala and enjoy delicious home-cooked meals all week! 📋