Indian meal plan for free

Written byListonic team

Updated on Oct 1, 2024

Explore the vibrant flavors of Indian cuisine with the Indian Meal Plan for Free. This plan offers a variety of delicious and nutritious meals that you can enjoy without spending a dime. Discover how easy it is to eat well and enjoy authentic Indian dishes on a budget.

Meal plan grocery list

Dry goods

Lentils

Rice

Red lentils

Chickpeas

Black beans

Whole wheat flour

Fresh grocery

Potatoes

Onions

Tomatoes

Carrots

Cabbage

Cauliflower

Spinach

Green peas

Eggplant

Bell peppers

Ginger

Garlic

Green chilies

Coriander leaves

Dairy & eggs

Yogurt

Milk

Eggs

Paneer

Meats

Chicken

Fish & seafood

Mackerel

Fruits

Apples

Bananas

Spices & sauces

Cumin seeds

Mustard seeds

Turmeric powder

Chili powder

Garam masala

Meal plan overview

Eating well on a budget is easy with the Indian Meal Plan for Free. This plan features affordable, nutritious Indian meals that make the most of inexpensive ingredients like lentils, rice, and seasonal vegetables. Enjoy a variety of delicious dishes without breaking the bank.

Each day provides cost-effective meal ideas that are simple to prepare and full of flavor. This plan ensures you can eat healthily and enjoyably while sticking to a tight budget.

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Foods to eat

Cost-Effective Legumes: Lentils, chickpeas, and kidney beans are affordable and nutritious staples in Indian cuisine. They provide high protein and fiber at a low cost.
Seasonal Vegetables: Focus on locally available and seasonal vegetables that are less expensive and nutritious. These include local greens, gourds, and root vegetables.
Rice and Wheat: Base meals around affordable grains like rice and whole wheat to fill out meals and provide energy. These staples are versatile and economical.
Local Fruits: Opt for local fruits like bananas, guavas, and papayas which are generally cheaper than imported fruits.
Homemade Sweets: Prepare sweets at home using natural ingredients instead of buying expensive desserts and packaged sweets.

✅Tip

Utilize seasonal vegetables and legumes to create nutrient-dense meals without breaking the bank.

Foods not to eat

Imported Foods: Avoid expensive imported goods which can increase meal costs significantly. Opt for local equivalents where possible.
Exotic Fruits and Vegetables: Limit the use of out-of-season or exotic items to keep grocery bills low. Stick to local and seasonal produce.
Pre-Packaged Meals: Avoid pre-packaged meals and convenience foods, which are often more expensive and less healthy than homemade options.
High-Cost Meat and Seafood: Reduce consumption of expensive meats and seafood. Use more affordable protein sources like eggs and legumes instead.

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Main benefits

Opting for the Indian meal plan for free can be both budget-friendly and nutritious. This plan emphasizes affordable, locally-sourced ingredients like lentils, rice, and seasonal vegetables, making it easy on your wallet. The use of home-cooked meals reduces the reliance on processed foods, promoting better health. Additionally, the simple recipes are easy to prepare, saving you time and effort in the kitchen. You also get to enjoy a wide variety of flavors and textures without compromising on nutrition.

Recommended nutrient breakdown

Protein: 15%

Fat: 20%

Carbs: 60%

Fiber: 3%

Other: 2%

How to budget on this meal plan

The Indian meal plan for free emphasizes using affordable, everyday ingredients. Utilizing staples like rice, lentils, and seasonal vegetables can keep costs low while providing balanced nutrition. Growing your own herbs like coriander and mint at home can save money and add fresh flavor to your dishes. Cooking larger batches and freezing portions can help manage your budget by reducing waste and minimizing the need for takeout. Additionally, repurposing leftovers creatively can make your ingredients go further without feeling repetitive.

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Extra tips

Here are some budget-friendly Indian snacks:

Roasted chana (chickpeas)
Boiled eggs
Peanut chikki
Vegetable poha
Sprouted moong dal salad
Homemade buttermilk
Seasonal fruits like bananas

For a budget-friendly Indian meal plan, drink options include water, homemade buttermilk, and simple herbal teas made with ginger or tulsi (holy basil). Avoid expensive sugary drinks and focus on affordable, hydrating options that also offer health benefits.

To eat nutrient-dense meals on a budget, focus on affordable and wholesome Indian ingredients. Choose protein sources like lentils, beans, and eggs, seasoned with readily available spices. Include inexpensive vegetables like potatoes, carrots, and cabbage for essential vitamins and minerals. Add whole grains like rice and whole wheat flour for fiber and energy. Finish with seasonal fruits like bananas or guavas to add natural sweetness and additional nutrients. This approach ensures balanced nutrition without high costs.

Meal plan suggestion

Day 1

Breakfast:Spinach and paneer paratha with yogurt
Lunch:Chicken biryani with carrots and peas, side of raita
Dinner:Red lentil dal, rice, and cabbage stir-fry
Snack:Banana and apple slices

Day 2

Breakfast:Chilla made with chickpea flour and onions, served with mint chutney
Lunch:Mackerel fish curry with tomatoes and bell peppers, served with rice
Dinner:Aloo gobi with chapati
Snack:Yogurt with grated apple

Day 3

Breakfast:Vegetable omelette with onions, tomatoes, and bell peppers
Lunch:Chana masala with basmati rice
Dinner:Palak paneer with chapati
Snack:Roasted black beans with turmeric and chili powder

Day 4

Breakfast:Paneer and vegetable stuffed paratha, mint yogurt
Lunch:Lentil soup with carrots and spinach, served with rice
Dinner:Chicken saagwala
Snack:Sliced bananas with a sprinkle of garam masala

Day 5

Breakfast:Savory porridge made with oats and mixed vegetables
Lunch:Eggplant and pea curry with chapati
Dinner:Grilled mackerel with a side of tomato and onion salad
Snack:Fresh carrot and apple juice

Day 6

Breakfast:Cabbage and paneer stuffed paratha with coriander chutney
Lunch:Kadhi pakora and rice
Dinner:Mixed vegetable curry with chapati
Snack:Roasted chickpeas with garam masala

Day 7

Breakfast:Whole wheat pancakes with grated apple and banana
Lunch:Chicken curry with potatoes and cauliflower, served with rice
Dinner:Paneer tikka masala with chapati
Snack:Sliced cucumber with yogurt dip

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⚠️Keep in mind

As with any dietary change, it is recommended to consult with a healthcare professional or registered dietitian before changing your dietary habits.

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