Vegetarian Meal Plan for a Day

Are you looking for a healthy vegetarian meal plan with minimal steps and overnight meal prepping options? Check out this simple yet tasty meal plan for a scrumptious family feast. It includes an array of colorful vegetables that are rich in fiber, minerals and vitamins. This meal plan is a treat for your eyes and tummy!

Breakfast: Vegetable Sagu with Parsley Crisps 

Vegetable Sagu

Ingredients:

1 cup of chopped carrots, beans, radish, potato, tricolor capsicum and peas

1 onion sliced

1 tomato sliced

11/2 tsp salt

1 cup coconut shredded

1 inch ginger

8 garlic cloves 

1 tsp aniseed

2 cloves, bay leaf and cinnamon stick

2 tsp coconut oil

Recipe:

Paste: Grind coconut, aniseed, ginger and garlic into a smooth paste.

Heat 2 tsp coconut oil in a pan. Temper cloves, bay leaf and cinnamon, add in sliced onions and chopped vegetables and fry for 2 mins. Add in tomato and a cup of water. Boil the vegetables for 15 minutes. Add in salt and coconut paste and simmer for 5 minutes.

Vegetable Sagu with Parsley Crisps

Parsley Crisps

Ingredients:

 1 cup plain flour

½ cup chopped parsley leaves

1 tsp salt and oil.

Recipe:

Make a dough with the above ingredients. Rest it for 10 mins and roll the dough into small doughs. Flatten it and deep fry in oil until crisp.

Lunch: Soya Chunks Pulao with Mint Raita

Soya Chunks Pulao

Ingredients:

1 cup basmati rice soaked

1 onion and tomato sliced

½ cup soaked soya chunks

1 green chili

1 tsp ginger and garlic paste

A handful of mint and coriander leaves

2 tsp curd

1 tsp chili powder

1 tsp turmeric and garam masala

2 cloves, bay leaf and cinnamon stick

11/2 tsp salt

3 tsp refined oil

1 tsp ghee

Recipe:

Squeeze soya chunks and marinate with curd, chili powder, pinch of salt, ginger garlic paste, mint and coriander leaves for 10 minutes.

Heat oil and ghee in a pressure cooker. Add in cloves, cinnamon stick and bay leaf. Temper mint leaves and add chopped onion, green chili, ginger and garlic paste. Fry for 2 minutes and add in chopped tomatoes. Add the marinated soya chunks and let it simmer until oil oozes out. Add 1 cup of basmati rice and 11/2 cup of water and adjust salt. Pressure cook for 2 whistles.

Soya Pulao with Mint Raita

Mint Raita

Ingredients

A bunch of mint leaves

1 green chili

2 tsp curd

1 tsp black salt

1 cup of thick beaten curd

Recipe: Make everything into a paste in a blender. Mix it with a cup of curd.

Dinner: Vegetable Macaroni and Momos

Ingredients:

 1 cup chopped carrots, capsicum and cabbage

1 cup macaroni pasta

1 tsp schezwan sauce and tomato sauce

1 tsp salt, chili powder and mixed herbs

1 tsp chopped garlic and onion

1 tsp olive oil

Recipe:

Boil pasta in a pot of water for 8 minutes. Drain and keep aside.

Heat olive oil in a pan. Add in chopped garlic, onion and mixed vegetables. Cook for 5 minutes. Add in sauces, salt, chili powder and mixed herbs. Add in boiled pasta and cook for 5 minutes. 

Side: Toast bread with garlic butter. (optional)

Veg Macaroni and Momos

Vegetable Momos

Ingredients:

1 cup chopped carrot, capsicum and cabbage

1 tsp salt and pepper

1 tsp soya sauce, vinegar and chili sauce

2 tsp chopped garlic and onion

2 tsp oil

1 cup plain flour

1 tsp salt

Recipe:

Make plain flour with salt into a firm dough by adding water. Rest the dough for 20 minutes.

Heat oil in a pan. Add in chopped garlic, onion and chopped vegetables. Fry for 5 minutes on high flame. Add in salt, pepper, chili sauce, soy sauce and vinegar. Let it cool for 10 minutes.

Roll the dough into small balls. Flatten and stuff the vegetable mixture and fold them by making pleats and pinch at the center. Steam the momos for 10 minutes.

Side: Momos Chutney (optional)

Boil 2 tomatoes and 8 dry chili in water for 5 minutes. Make it into a paste with 2 garlic cloves. Heat oil in a pan. Fry the paste along with a dash of soy sauce and salt for 5 minutes. Serve it with steamed momos.

Overnight Meal Plan

You can make dough for momos and vegetable mixture overnight. Store it in the fridge.

Momos chutney stays good for 10 days if stored in the fridge.

Chop vegetables for sagu and macaroni and momos at one go. Store them in separate containers.

You can marinate soya chunks overnight too.

One Comment Add yours

  1. The parsley crisps look absolutely delicious!

    Liked by 1 person

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