Mom's Meal PlannerHealth first, easy to cook

7-day plan

Week at a glance

Balanced around legumes, vegetables, moderated paneer, and limited treats.

14

Legumes

19

Vegetables

1

Paneer

6

Tofu/Soy

3

Rice/Noodle

0

Treat

Thu, Jul 9

2026-07-09

Breakfast

Sambhar

86

190 kcal | 10g protein | 8g fiber

Dal Legume

Lunch

Brown daal

91

220 kcal | 14g protein | 10g fiber

Dal Legume

Snack 1

Kaale channe

90

250 kcal | 15g protein | 11g fiber

Dal Legume

Snack 2

Baked broccoli

85

120 kcal | 5g protein | 6g fiber

Vegetable Side

Dinner

Salads

85

160 kcal | 5g protein | 8g fiber

Salad

Backup

Baked veg

85

160 kcal | 5g protein | 7g fiber

Vegetable Side

Fri, Jul 10

2026-07-10

Breakfast

Chilla

83

230 kcal | 12g protein | 6g fiber

Breakfast

Lunch

Aloo nutrella

83

300 kcal | 22g protein | 8g fiber

Soy Protein Main

Snack 1

Baked veg

78

160 kcal | 5g protein | 7g fiber

Vegetable Side

Snack 2

Crispy tofu

78

260 kcal | 20g protein | 3g fiber

Tofu Main

Dinner

Channe ki daal ke chawal

83

360 kcal | 13g protein | 8g fiber

Rice Legume Main

Backup

Green daal

80

210 kcal | 13g protein | 9g fiber

Dal Legume

Sat, Jul 11

2026-07-11

Breakfast

Quinoa salad

79

280 kcal | 10g protein | 7g fiber

Salad

Lunch

Green daal

83

210 kcal | 13g protein | 9g fiber

Dal Legume

Snack 1

Brinjal with hung curd

76

220 kcal | 12g protein | 5g fiber

Vegetable Protein Light

Snack 2

Chaamp sticks

71

240 kcal | 18g protein | 3g fiber

Soy Protein Snack

Dinner

Beans aloo

79

190 kcal | 5g protein | 6g fiber

Vegetable Sabzi

Backup

Kaale channe

80

250 kcal | 15g protein | 11g fiber

Dal Legume

Sun, Jul 12

2026-07-12

Breakfast

Sambhar

80

190 kcal | 10g protein | 8g fiber

Dal Legume

Lunch

Brown daal

80

220 kcal | 14g protein | 10g fiber

Dal Legume

Snack 1

Kaale channe

79

250 kcal | 15g protein | 11g fiber

Dal Legume

Snack 2

Baked broccoli

77

120 kcal | 5g protein | 6g fiber

Vegetable Side

Dinner

Tofu brinjal w jasmine rice

79

420 kcal | 20g protein | 7g fiber

Tofu Rice Main

Backup

Palak paneer

79

300 kcal | 16g protein | 4g fiber

Paneer Main

Mon, Jul 13

2026-07-13

Breakfast

Chilla

82

230 kcal | 12g protein | 6g fiber

Breakfast

Lunch

Aloo nutrella

82

300 kcal | 22g protein | 8g fiber

Soy Protein Main

Snack 1

Salads

79

160 kcal | 5g protein | 8g fiber

Salad

Snack 2

Baked veg

75

160 kcal | 5g protein | 7g fiber

Vegetable Side

Dinner

Palak paneer

79

300 kcal | 16g protein | 4g fiber

Paneer Main

Backup

Fajita

78

350 kcal | 13g protein | 8g fiber

Wrap Light Meal

Tue, Jul 14

2026-07-14

Breakfast

Quinoa salad

73

280 kcal | 10g protein | 7g fiber

Salad

Lunch

Green daal

80

210 kcal | 13g protein | 9g fiber

Dal Legume

Snack 1

Brinjal with hung curd

74

220 kcal | 12g protein | 5g fiber

Vegetable Protein Light

Snack 2

Crispy tofu

74

260 kcal | 20g protein | 3g fiber

Tofu Main

Dinner

Fajita

78

350 kcal | 13g protein | 8g fiber

Wrap Light Meal

Backup

Channe ki daal ke chawal

80

360 kcal | 13g protein | 8g fiber

Rice Legume Main

Wed, Jul 15

2026-07-15

Breakfast

Sambhar

79

190 kcal | 10g protein | 8g fiber

Dal Legume

Lunch

Channe ki daal ke chawal

82

360 kcal | 13g protein | 8g fiber

Rice Legume Main

Snack 1

Kaale channe

78

250 kcal | 15g protein | 11g fiber

Dal Legume

Snack 2

Baked broccoli

74

120 kcal | 5g protein | 6g fiber

Vegetable Side

Dinner

Beans aloo

78

190 kcal | 5g protein | 6g fiber

Vegetable Sabzi

Backup

Aloo nutrella

74

300 kcal | 22g protein | 8g fiber

Soy Protein Main