Weekly Meal Menu , The Fuss Free way

Before you begin this section there are certain concepts that you need to be clear about.

Our body is brilliant machinery designed to keep its engines well oiled. The food that you eat gets processed daily and stored in the body in the form of carbohydrates, proteins and fat. Before you start a car, you need to ensure that the car is well fueled and oiled.  Towards the end of the day it needs rest. Similarly the capacity of our body of digest the food is brilliant in the morning and slows reduces with the end of the day. The body stored the remaining food as fat as it it too tired to process it. That's why eat a brilliant breakfast and very light dinner.

Also as you age, the digestive system will also age and may not process food as per normal. Hence reduce your oil and spice intake. Natural sickness like arthritis, joint pains are natural ageing phenomenal and need specially designed food. Ex. Fermented food, cucumber, maida increases the pain in the knees. Avoid that.

Now since we are aware of the basic , let's go to the cooking. With a hectic working life , cooking a daily meal is impossible, hence comes the bread and butter. The best way to beat this is to prepare a weekly menu. Sunday is a day to stock your fridge with the weekly necessities.  Let's get started.

Menu for Week 1

Monday- Spinach stir fry with dal tadka.
Tuesday - Beetroot Bhaji with salad
Wednesday - Stirfry vegetables with roasted fish.
Thursday - Roasted tandoori chicken and dal with chapati
Friday- light vegetable stew with rice
Saturday - chawli masala/  chole with chapati.
Sunday - fish curry and rice.

The shopping list.

All these veggies look very difficult to make but are super simple. Shop for all the necessary vegetable on Monday and stalk your fridge.

You need to buy.
Spinach, carrots (around 2kg), beetroot, cauliflower, cabbage, spring onions, onions, garlic, ginger, did and chicken

Daily Routine,

Breakfast- I cup warm water in the morning. After 10 mins a fruit. After one hour one cup tea.

For breakfast 1 cup cornflakes with milk. Add any fruit with that.

At 11.30 - drink one coconut water and eat the malai.

At 1.30- I chapati, I bowl salad and bhaji and dal

At - 4 tea
At 4.45. One fist full of chana
At 7- East the same food as lunch
At 10- Just sleep... If too hungry then eat a fruit or carrot.

Monday meal

Spinach masala

Wash and clean the palak well. Take an onion and a few garlic cloves slice them. Take only 1  TSP oil and fry the onion and garlic well. Putt the spinach and fry for two or three minutes.. Till the palak has lost its waters. Finally add salt and pepper and eat with chapati.  Can me made on Sunday and stored in the fridge for two days.
For the dal - take half a TSP oil. Put 1 TSP jeera , kadi patta, hing  and haldi. Stir fry for two minutes and put dal. Add salt and dal is ready. Can be stored in the fridge for a week.
For salad, just slice carrot.

Repeat the same for dinner.

Tuesday- Beetroot bhaji

Take three medium sized beetroot. Wash and peel them. Cut them in medium pieces. Then take half a spoon of oild and put Rai jeera and green chillies, stir for two minutes. Then add the beetroot and ginger. Add half a cup of water, salt to taste and cook for 20 minutes till the beetroot is soft. Add grated coconut if you want with dhaniya and eat with chapati. This can be eaten with yesterday's day and simple carrot. Repeat for dinner.

Wednesday- Roasted Cauliflower with Fish

Take Cauliflower and cut the florets. Put this in a gud pan with 1 TSP oil. Let this roast till this is soft. Then add salt, pepper chilli and a little tomato ketchup . this is optional. 

For the fish. Take the fish and put salt, Mirchi and ginger, sprinkle with till seeds and lemon juice. Try to roast this fish with no oil.  Eat a big helping of this veggies and fish for lunch and break fast with or without chapati. Have a glass of lemon juice with this. You can have a banana in the day and u had no chapati or rice.

Thursday- Tandoori Chicken and Dal with chapati.

For the chicken - put lemon juice , haldi powder, Mirchi powder , garam masala and salt. Mix the chicken well and put on the tawa with 1tsp oil for 15 mins each side. You can marinate this chicken the day you shop and keep in the fridge. Makes its really simple.

For the dal-  put half a TSp of oil and add Raj, jeera, curry patta and onions to this. Let them splutter and cook and then add tamatoes and haldi. Cook for 5 minutes and add the dal. Eat the chicken with the Dal and chapati.

Friday- Light Vegetable Stew,

Take any vegetable u like. Peas, carrot corn capsicum, potatoes etc wash and cut them. In a pan add one TSP oild and add sliced onions, then sliced green chilli, ginger, curry patta. Fry for 2 minutes till it releases aroma. Then add a your veggies and one glass water. Then add one chicken stalk cube. Take a packet of ready made coconut milk and dissolve in water. Add this to the curry and let them cook till the vegetables cook. Have this with rice. The proportion of veggies should be more that the gravy. No need to eat salad separately.

Saturday - chawli masala with chapati and cabbage and capcisum salad.

Soak chawli over night or one day before. In a pressure cooker put one TSP oil. And put one chopped onion. Fry for two minutes then add ginger garlic paste. Fry again. Add little water so that ginger garlic paste does not burn. Fry til water dries, then again add some water and mix. To this add a little haldi, half TSP chili powder and one tsp dhania powder. Then fry to water dries. The water acts as oild and cooks the spices without burning. So if needed keep adding little little water. Then add tamatoes and chawli and add one cup water enough to cook the chawli. Put salt and pressure cook for 15  minutes. After wards off the gas and let this sit for ten minutes. Later open the cooler and add dhania leaves and eat with rice or chapati. You can replace the chawli with chole also. Just add some garam masala. Eat this with sliced capsicum , cabbage and onions.

Sunday- fish/ chicken curry and rice.

In a mixer add one full bunch of coriander leaves, 10-12. Cloves of garlic , 2 TSP sauf seeds, green chilli and one full lemon juice. Grind to a fine paste. Take one TSP oil add this masala with half TSP haldi. Cook for 5 minutes. Then add chicken or fish . take a small bowl of water and dissolve an entire packet of maggi coconut milk powder. Put this over the chicken and mix. Add salt to taste. If you want add veggies also but not capsicum. Let then meat cook and eat with rice. Remains good for upto a week in the fridge.

The trick to all this is light and health food. Don't make too much. Only make portions enough for two people two times a day. You can make most of this on ur holiday and spore in the fridge. Leafy veggies should be consumed with two days.

Follow this for one week and then tell me the difference.