Vegetarian Indian Weekly Meal Plan (Printable)
Updated November 2, 2026
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Quick answer: Rotate a dal, a vegetable dish and a grain each day: for example, dal tadka with rice on Monday, chana masala with roti on Tuesday and vegetable pulao with raita on Wednesday. Cook a big pot of dal and chop onions ahead to save time.
This plan is a starting point using everyday vegetarian dishes. Adjust for your family's tastes and any dietary needs.
7-day plan
| Day | Breakfast | Lunch | Dinner |
|---|---|---|---|
| Mon | Poha | Leftover rice and dal | Dal tadka, rice |
| Tue | Upma | Chana chaat | Chana masala, roti |
| Wed | Paratha with yogurt | Rajma and rice | Vegetable pulao, raita |
| Thu | Moong dal chilla | Leftover pulao | Palak paneer, roti |
| Fri | Idli or toast | Vegetable sandwich | Aloo tikki chaat |
| Sat | Masala omelet or besan chilla | Khichdi | Mixed vegetable curry, rice |
| Sun | Puri bhaji | Leftovers | Dal makhani, roti |
Shopping list
- Toor dal, moong dal, chana, rajma
- Basmati rice, atta, poha, sooji
- Onions, tomatoes, potatoes, ginger, garlic, green chilies, spinach, peas
- Paneer, yogurt, ghee or oil
- Core spices (see our spice chart)
Frequently asked questions
Is this plan healthy?
It is built around lentils, vegetables and whole grains, but nutritional needs vary. Ask a dietitian for personal advice.
Can I make it vegan?
Swap paneer for tofu, yogurt for plant yogurt and ghee for oil.
Sources
Related guides
- Vegetarian Indian Weekly Meal Plan (Printable)
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