healthy1

1-Week Healthy Meal Plan

Delicious, energy-boosting recipes for weight gain (without chicken)

Day 1 (Monday)

Breakfast: Spicy Masala Cheese Omelette with Herb Toast

Ingredients: 2 eggs, chopped onions, green chilies, dhaniya, grated cheese, salt, pepper, butter, 2 slices brown bread, garlic butter.

Method:

• Prep (5 min): Chop onions, chilies, and dhaniya.
• Cooking (5 min): Beat eggs with salt & pepper; sauté onions/chilies in butter; add eggs, cheese, and herbs; fold when set.
• Toast (2 min): Toast bread with garlic butter spread.

Total Time: ~12 minutes

Lunch: Paneer Keema Pulao with Mint Raita

Pulao Ingredients: Crumbled paneer, basmati rice, onions, tomatoes, ginger-garlic paste, cumin seeds, saffron water, garam masala, salt, red chili powder, oil.

Method:

• Prep (10 min): Wash rice; chop onions & tomatoes.
• Cooking (20 min): Sauté cumin and onions in oil; add ginger-garlic, tomatoes, spices; mix in paneer and rice; add water and saffron; simmer until cooked.

Mint Raita: Mix 1 cup curd with finely chopped mint, roasted cumin powder, and salt.

Total Time: ~30–32 minutes

Day 2 (Tuesday)

Breakfast: Crispy Egg & Avocado Toast with Spicy Salsa

Ingredients: 2 boiled eggs (sliced), 1 ripe avocado, lime juice, salt, pepper, 2 slices toast.

Spicy Salsa: Tomatoes, red onion, green chili, coriander, salt, lemon juice.

• Prep (5 min): Mash avocado with lime, salt & pepper; prepare salsa by chopping all ingredients and mixing with lemon juice.
• Toast (2 min): Toast the bread.
• Assembly (3 min): Spread avocado on toast; top with egg slices; serve with salsa.

Total Time: ~10 minutes

Lunch: Aloo-Gobhi Parantha with Tadka Yogurt

Parantha Ingredients: Dough (Whole wheat flour or multigrain atta), mashed boiled aloo, finely chopped gobhi, green chilies, coriander, garam masala, salt, oil/ghee.

• Prep (10 min): Make dough; prepare aloo-gobhi stuffing.
• Stuffing & Rolling (5 min each): Roll dough, fill with stuffing, and re-roll into flat rounds.
• Cooking (3–4 min each): Cook on a tawa until golden.

Tadka Yogurt: Mix 1 cup yogurt with roasted cumin powder, salt, and a pinch of red chili powder.

Total Time: ~25–30 minutes (for 2 parantha)

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