30-Minute Meal Plan for the Day

Looking for a quick and easy meal to simplify your hectic workday? Planning meals need not be a strenuous task when you just let bygones be bygones and focus only on what you have in your pantry or fridge. There are days when we just want to finish up cooking in the mornings and relax throughout the day. This is one such meal that works out best for a lazy day.

You need just a handful of ingredients and it takes only 30 minutes to cook simple yet delicious meals for your family. This whole meal plan includes breakfast, lunch, and dinner. You can make this all at once in the morning and reheat or just spend 5-10 minutes to put yourself a happy meal after work.

This meal plan is rich in Vitamin C, fiber, and protein. Broccoli, raw mango, and cauliflower are excellent sources of vitamin C. Yogurt is rich in probiotics and Vitamin D. Baby corn and peas are rich in fiber.

Shopping List:

Produce: Onion, Tomato, coriander leaves, broccoli, cauliflower, baby corn, raw mango, frozen peas

Staples: Wheat flour, Basmati Rice, Noodles

Spices: Cumin, ginger garlic paste, chili powder, turmeric, bay leaf, salt, chat masala

Dairy: Yogurt

Overnight Meal Prep

Knead wheat flour dough with salt and water.

Blanch broccoli and baby corn in hot water and store them in a container.

Slice raw mangoes and keep them in the snack box.

Chop onion and tomato for noodles, raitha, and broccoli rice.

Grate raw cauliflower and store in a box.

Breakfast:

Spicy Noodles

Ingredients:

1 packet of instant noodles

1 onion and tomato chopped

1 tsp ginger and garlic paste

1 tsp chili powder and salt

A handful of frozen peas

Procedure: 

Cook noodles in boiling water for 5 minutes. Strain and keep aside.

Spicy Noodles

Heat oil in a pan. Add in chopped onion, tomato, ginger-garlic paste, noodles masala, chili powder, turmeric, salt, and frozen peas. Add in water and cook for 3 minutes. Mix in cooked noodles and serve hot.

Lunch:

Broccoli and Baby Corn Pulao with Onion Tomato Raita

Ingredients:

5 Broccoli florets blanched

5 baby corn roundels blanched

1 onion and Tomato sliced

1 tsp cumin seeds

1 tbsp ginger garlic paste

1 tbsp chili powder

11/2 tsp salt

1 cup washed basmati rice

1 bay leaf

3 tbsps oil

Procedure: 

Soak 1 cup basmati rice for 10 minutes. Heat oil in a pressure cooker. Add in the bay leaf and cumin seeds, chopped onion and tomato, ginger and garlic paste, blanched broccoli, and baby corn, and gently mix for a minute. Add in salt and chili powder, washed and drained rice. Pressure cook for 2 whistles.

Broccoli Baby Corn Pulao

Mix chopped onion and tomato, coriander leaves, and salt with thick yogurt to make quick raita.

Snack:

Raw Mango slices sprinkled with chili powder and salt

Dinner:

Ingredients:

1 cup wheat flour

1 tsp salt

1/2 cup water

1 tsp salt, chili powder and chat masala

1 cup grated cauliflower

2 tbsp butter

2 tbsp yogurt

1 tsp pickle of your choice

Procedure: 

Cauliflower Paratha

Cauliflower Paratha

Add salt, chili powder, chat masala, and cumin to grated cauliflower and make it into small balls.

Knead the wheat flour dough and roll them into large balls. The stuffing should be smaller compared to the dough balls. 

Gently flatten the wheat flour dough ball and stuff the cauliflower mixture.

Close and make into a paratha by gently pressing it towards the center for even thickness.

Fry on a hot Tawa with butter on both sides. Serve hot with yogurt and pickle.

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