Budget-Friendly and Nutritious Balanced Indian Vegetarian Meal Plan

Creating a balanced and nutritious meal on a budget does not have to be a daunting task. With a focus on local seasonal produce and staple foods, you can enjoy delicious and healthy vegetarian meals that are not only budget-friendly but also provide essential nutrients. Here’s a day’s plan that includes a variety of dishes to ensure a balanced intake of carbohydrates, proteins, fats, vitamins, and minerals.

Breakfast: Vegetable Poha

A healthy and satisfying breakfast, perfect for starting your day with a balanced blend of carbohydrates, proteins, and vitamins.

Ingredients

Flattened rice poha Mustard seeds Curry leaves Onions Peas Carrots Turmeric Salt Lemon juice Peanuts Coriander (cilantro)

Nutrition

Carbohydrates from poha Proteins from peanuts Vitamins and minerals from vegetables

Additionally, consider a seasonal fruit like a banana or an apple to add natural sugars and fibers.

Mid-Morning Snack: Sprout Salad

A light and nutritious snack that is high in protein, fiber, and vitamins.

Ingredients

Mixed sprouts (mung beans, chickpeas) Chopped cucumber Tomatoes Onion Lemon juice Salt and pepper

Lunch: Dal Tadka with Brown Rice

A hearty and wholesome meal that balances protein, carbohydrates, and essential amino acids.

Ingredients

Split pigeon peas (toor dal) Turmeric Cumin seeds Garlic Onions Tomatoes Green chilies

For the rice:

Ingredients: Brown rice or white rice based on budget and availability

Nutrition

Protein and carbohydrates from dal and rice Essential amino acids from dal

Accompany with a Mixed Vegetable Curry for added fiber, vitamins, and minerals.

Ingredients for Vegetable Curry

Seasonal vegetables (potatoes, carrots, beans, peas, cauliflower) Onions and tomatoes Ginger-garlic paste Cumin, coriander powder, garam masala, and turmeric

Nutrition

Rich in fiber and vitamins Minerals from a variety of vegetables

Whole Wheat Roti

A good source of complex carbohydrates and fiber that provides energy and satiety.

Ingredients

Whole wheat flour Water and a pinch of salt

Afternoon Snack: Roasted Chana

A low-calorie snack that is rich in protein and fiber.

Ingredients

Roasted chickpeas (chana) Salt Chat masala seasoning

Herbal Tea

A refreshing and hydrating beverage that supports digestion and provides antioxidants.

Ingredients

Mint leaves or lemongrass Water Lemon juice (optional)

Nuts and Seeds Mix

A nutritious snack that is rich in healthy fats and proteins.

Ingredients

Almonds Walnuts Sunflower seeds

Dinner: Paneer Bhurji and Bajra Roti

A light yet filling dinner that combines protein, vitamins, and minerals.

Paneer Bhurji

A high-protein and calcium-rich dish.

Ingredients

Cottage cheese (paneer) Onions Tomatoes and capsicum (bell peppers) Cumin seeds Turmeric and coriander

Bajra Roti

A high-fiber, iron, and protein-rich roti.

Ingredients

Ingredients: Bajra flour (pearl millet) Water and a pinch of salt

Spinach Soup

A nutritious and iron-rich soup with vitamins A, C, and antioxidants.

Ingredients

Fresh spinach Garlic Onions Salt and pepper A splash of cream (optional)

Finish with a fresh vegetable salad for added fiber and essential nutrients.

Ingredients for Salad

Cucumber Carrots Beetroot A squeeze of lemon

This balanced and nutritious meal plan is designed to ensure a variety of macronutrients and micronutrients, making it a perfect choice for vegetarians who want to eat healthy on a budget.