Notes: Allergens are based on typical recipes and kitchen practices; confirm final ingredients and handling if you need strict avoidance.
Ankita’s North Indian Solo — Weekday Dinner
Monday – Soya Aloo Curry + 3 Chapati + Yellow Pulav
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Description: Protein-rich soya-potato curry with spiced rice and soft chapatis.
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Allergens: Gluten (chapati), soy.
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Nutrition: ~650 kcal | Protein 30g | Carbs 90g | Fat 15g.
Tuesday – Dum Aloo + 3 Paratha + Kheer
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Description: Creamy slow-cooked potato curry, layered parathas, and sweet rice pudding.
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Allergens: Gluten (paratha), dairy (kheer).
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Nutrition: ~750 kcal | Protein 18g | Carbs 110g | Fat 25g.
Wednesday – Aloo Gobi + 3 Palak Roti + Jeera Rice
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Description: Classic potato-cauliflower curry with spinach roti and cumin rice.
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Allergens: Gluten (roti), may contain mustard.
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Nutrition: ~630 kcal | Protein 18g | Carbs 90g | Fat 16g.
Thursday – 3 Roti, Rice, Veg Amritsari, Salad
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Description: Punjabi-style mixed veg curry with roti, rice, and salad.
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Allergens: Gluten (roti).
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Nutrition: ~600 kcal | Protein 20g | Carbs 90g | Fat 14g.
Friday – Rice, Dal Fry, 3 Rotis, Salad
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Description: Classic comfort meal with dal fry, roti, and fresh salad.
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Allergens: Gluten (roti).
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Nutrition: ~580 kcal | Protein 18g | Carbs 85g | Fat 12g.