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Indian Meal Plans

Indian Menus

By Madhu Gadia, MS, RD, CDE

The hardest part of cooking is often, meal planning. Over the years, I have learned - personally as well as from my clients, that deciding what to cook can often takes longer than preparing it. To help you get started, I have planned sample meals in both the cookbooks. 

Plus - I'm all about a complimentary meal, foods that pair together, compliment each other. My parents were notorious about pairing foods. You want your meal to come together and taste good. 

New Indian Home Cooking includes

14 non-vegetarian menus
14 vegetarian menus
7 special occasions/party menus

The Indian Vegan Kitchen includes 

Month of vegan meals divided into 
7 quick meals
7 any-day meals
7 breakfast to lunch to dinner menus
7 party menus

Eating Healthfully

I have created these low-calorie, complete, and easy to follow meal plans for you. Hope these meal plans help you navigate towards making healthier food choices. This is a good starting point, if you need to eat more calories, eat bigger portions of the foods you like and if you need to eat less calories, eat smaller portion and enjoy the variety.  

500 Calories or Less: Vegetarian Menus

From New Indian Home Cooking (NIHC) and The Indian Vegan Kitchen (VK)

Meals
THE INDIAN VEGAN KITCHEN (VK)
Serving Size 
VK Meal 1
Quick Chickpea Curry, pg 122
Cabbage-Peanut Salad, pg 139
Rice, pg 139
1 cup
1/2 cup
2/3 cup
VK Meal 2 
Ginger-Spinach Pink Lentils, pg 131
Curried Mushroom and Peas, pg 104
Cucumber-Tomato Salad, pg 193
Brown Basmati Rice, pg 140 
1 1/2 cups
1/2 cup
1/2 cup
2/3 cup 
VK Meal 3
Mashed Eggplant (Bharta), pg 97
Grilled Flatbread (Roti), pg 157
Peas and Tofu Curry, pg 176
1/4 cup
2
3/4 cup
VK Meal 4  
Peas and Tofu Curry, pg 176
 
Stuffed Okra, pg 110
Pan-Fried Flatbread (Paratha), pg 160
3/4 cup
5 okras
2
VK Meal 5  
Bean Burgers, pg 81
Grilled Vegetables, pg 100
1
1 cup
VK Meal 6
Mango Soup, pg 89
Black Bean Pilaf (Kalli Khichri), pg 143
Chickpea Salad, pg 190
3/4 cup
1 1/2 cup
1/2 cup
VK Meal 7
Veggie Sloppy Joe Sandwiches (Pav, Bhaji), pg 82
Peanut-Mung Salad, pg 192
2
1/2 cup
Meals
NEW INDIAN HOME COOKING (NIHC)
Serving Size
NIHK Meal 1 
Pigeon Peas, pg 109
Sweet and Sour Carrots, pg 133
Yogurt with Onions, pg 198
Roti, pg 78
1 cup
1/2 cup
1/2 cup
2
NIHK Meal 2 
Chickpea Soup (Kaddi), pg 120
Spicy New Potatoes, pg 130
Tomato, Cucumber Salad, pg 202
Rice, pg 89 
1 1/2 cups
1/2 cup
1/2 cup
2/3 cup
NIHK Meal 3  
Dry Mung Dal, pg 126
Yogurt with Bananas, pg 200
Spinach with Potatoes, pg 134
Rice, pg 89
3/4 cup
1/2 cup
1/2 cup
2/3 cup
NIHK Meal 4 
Kidney Beans (Rajmah), pg 114
Plain Yogurt, pg 196
Eggplant with Tomatoes and Onions
Roti, pg 78
1 cup
1/2 cup
1/3 cup
2
NIHK Meal 5
Chickpea-Flour Roti (Missi Roti), pg 82
Stir-Fried Salad, pg 206
Seasoned Buttermilk, pg 58
2
3/4 cup
1 1/2 cup
NIHK Meal 6
Spicy Chick Peas (Chole), pg 124
Potatoes with Cauliflower, pg 138
Onion-Tomato Salad, pg 201
Oven Roti, pg 77
1/2 cup 
1/2 cup
1/2 cup
2
NIHK Meal 7
Rice Pilaf (Matar Pualao), pg 92
Mixed Bean Salad, pg 203
Yogurt with Cucumber, pg 197
Cilantro Chutney, pg 209
1 1/2 cups 
1/2 cup
1/2 cup
2 tbsp
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