week 1-4 indian meal plan - busy mum fitness...banana omelette carrot sticks and hummus rajma rice...

Week 1-4

Swap Vege for Vege, Poultry for Poultry, Fish for Fish

Indian Meal PlanCarbohydrates daily measures: One portion a day 1/2 cooked rice, 1/2 cooked quinoa

and 1 small sweet potato. (please read the nutrition guide for full daily measures)

WEEK 1 Rising Breakfast Snacks Lunch Snacks Dinner Drinks

MONDAYWater with

lemon Banana omelette Carrot sticks and hummus Rajma Rice Handful of mixed

nuts Spinach Tofu Curry 2-3 litres of bottled waterGreen and Herbal teas

TUESDAYWater with

lemon

3 poached eggs, spinach &

mushrooms

Handful of blueberries and almonds

Extra portion from last night’s tea Carrots and hummus Chicken Curry (low crab) 2-3 litres of bottled water

Green and Herbal teas

WEDNESDAYWater with

lemon Banana omelette Handful of nuts Extra portion from last night’s tea

Fruit salad: mango, melon and

strawberries

Cauliflower in Creamy Tomato Sauce

2-3 litres of bottled waterGreen and Herbal teas

THURSDAYWater with

lemon

½ cup cooked Quinoa with blueberries

Boiled egg Extra portion from last night’s tea Apple and hummus Spicy Yellow Moong Dal

(split yellow gram curry)2-3 litres of bottled water


FRIDAYWater with

lemon

3 poached eggs, spinach &

mushrooms

Carrot sticks and hummus

Extra portion from last night’s tea

Handful of mixed nuts Smoky Eggplant Curry 2-3 litres of bottled water


SATURDAYWater with

lemonStir Fry vegetables

& nuts/seedsHandful of blueberries

and walnutsExtra portion from last

night’s tea Celery and hummus Tofu Masala 2-3 litres of bottled waterGreen and Herbal teas

SUNDAYWater with

lemonBanana

omelette Boiled egg Cabbage Masala (save extra for tomorrow) Carrots and hummus Fish Curry 2-3 litres of bottled water


WEEK 2 Rising Breakfast Snacks Lunch Snacks Tea Drinks

MONDAYWater with

lemon Banana omelette Carrot sticks and hummus Cabbage Masala Handful of

mixed nuts Vegetable Korma2-3 litres of bottled

waterGreen and Herbal teas

TUESDAYWater with

lemon3 poached eggs,

spinach & mushrooms

Handful of blueberries and

almondsExtra portion from last night’s tea Carrots &

Hummus Tofu Corn Mix Curry2-3 litres of bottled


WEDNESDAYWater with

lemon Banana omelette Handful of nuts Extra portion from last night’s teaFruit salad:

mango, melon and strawberries

Egg Curry2-3 litres of bottled


THURSDAYWater with

lemon3 poached eggs,

spinach & mushrooms Boiled egg Extra portion from last night’s tea Apple and hummus Garlic Bottle Gourd Curry

2-3 litres of bottled water


FRIDAYWater with

lemon½ cup Cooked Quinoa

with blueberriesCarrot sticks and

hummus Extra portion from last night’s tea Handful of mixed nuts Coconut Fish Curry



SATURDAYWater with

lemonStir Fry vegetables &

Nuts/Seeds

Handful of blueberries and

walnutsExtra portion from last night’s tea Celery &

Hummus Tofu Masala2-3 litres of bottled


SUNDAYWater with

lemon Banana Omelette Boiled egg Cabbage Masala (save extra for tomorrow)

Carrots & Hummus Fish Curry

2-3 litres of bottled water Green and

Herbal teas


MONDAYWater with

lemonBanana omelette Carrot sticks and

peppers Cabbage Masala 2 egg muffins Chicken Do Pyaaza 2-3 litres of bottled waterGreen and Herbal teas

TUESDAYWater with

lemonPower shake Handful almonds Extra portion from last

night’s teaCarrots and

peppers Coconut dhal 2-3 litres of bottled waterGreen and Herbal teas

WEDNESDAYWater with

lemon

3 Egg omelette, spinach, onion, mushroom Snap peas and

peppersSprouts Kadhi (Sprouts in

gram flour Gravy)Handful of cashews Veggie Curry 2-3 litres of bottled water


THURSDAYWater with

lemonPower Shake Carrot sticks and

peppersExtra portion from last

night’s teaBoiled egg or tin

mackerel Kadai Chicken Curry 2-3 litres of bottled waterGreen and Herbal teas

FRIDAYWater with

lemonBanana omelette Handful of mixed

nutsExtra portion from last

night’s tea Boiled egg Soya Bean Masala Curry


SATURDAYWater with

lemonVegetable stir fry Carrot sticks and

PeppersLunch of choice (any

protein and vege) Courgette chipsFLEXIBLE MEAL

OF CHOICE – Keep healthy as possible


SUNDAYWater with

lemon Power shake Handful of mixed nuts

Dal Makhani(Save extra for tomorrow) Snack of choice Split Bengal gram

with Bottle gourd2-3 litres of bottled water



MONDAYWater with


peppersDal Makhani Handful of

cashews Red Lentil Curry2-3 litres of bottled


TUESDAYWater with

lemonPower shake 1 Egg Extra portion from last

night’s teaCarrots and

peppers Chicken Curry with Yogurt2-3 litres of bottled


WEDNESDAYWater with

lemonQuinoa and blueberries Snap peas or vege

of choice Mushroom Curry Handful of cashews

Spinach and Kidney Beans Curry



THURSDAYWater with

lemonPower Shake Carrots sticks and


night’s teaBoiled egg or tin

mackerel Mung Beans Curry2-3 litres of bottled


FRIDAYWater with



night’s tea Boiled egg Spicy Chicken Curry with Potatoes



SATURDAYWater with

lemonVegetable stir fry Snap peas or vege

of choiceExtra portion from last

night’s tea Egg muffinsFLEXIBLE MEAL OF

CHOICE – Keep healthy as possible



SUNDAYWater with

lemonPower shake 1 egg Vegetable dal (save extra for

tomorrow)

Snack of choice from above

options

Mixed Beans Curry 2-3 litres of bottled water


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week 1-4 indian meal plan - busy mum fitness...banana omelette carrot sticks and hummus rajma rice...

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