Daily Meal Plan: Pudina Semiya Upma, Raw Papaya Mor Kootu, and Roasted Vegetable Au Gratin

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As we step into June, it's essential to focus on maintaining a balanced and healthy diet that nourishes both body and mind. Our meal plan incorporates a variety of delicious cuisines, featuring a mix of Indian and continental flavors.

This plan includes dishes like Pudina Semiya Upma, Raw Papaya Mor Kootu, and Roasted Vegetable Au Gratin, ensuring a diverse and satisfying culinary experience.

Portion control is a crucial aspect of this diet, helping you manage your intake and maintain a healthy weight. We also recommend having an early dinner, allowing for a 12 to 14-hour fasting window every day, which has numerous health benefits including improved digestion and better sleep quality. For those who prefer a vegetarian diet, you can easily exclude non-vegetarian dishes without compromising on nutrition or taste.

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Kickstart your day with the refreshing Pudina Shavige, a South Indian dish made with mint leaves and vermicelli. It's light yet flavorful, perfect for a nutritious breakfast. Accompany it with a tangy and creamy Tamil Nadu Style Coconut Chutney. This chutney is not only delicious but also packed with the goodness of coconuts, providing healthy fats and aiding digestion.


For lunch, enjoy the Raw Papaya Mor Kootu, an Ayurvedic dish that’s both nourishing and detoxifying. This no onion, no garlic recipe is ideal for those following a sattvic diet. Pair your Kootu with Beetroot Poriyal, a vibrant and nutritious side dish. Beetroot is rich in antioxidants and essential vitamins, making it a great addition to your meal.

For non-vegetarians, add a serving of Karuveppilai Chicken Fry. This spicy and aromatic chicken dish is infused with the unique flavor of curry leaves, offering a protein-rich option.

Cool down with a Dill Cucumber Raita, a refreshing yogurt-based side that complements the spices in your meal and aids digestion. Enjoy this meal with bowl of Quinoa Foxtail Millet Rice, a wholesome and fiber-rich alternative to regular rice. It's perfect for pairing with sambar, dal, or curries.


End your day with a comforting Roasted Vegetable Au Gratin. This dish combines a variety of roasted vegetables with a creamy sauce, topped with a golden, cheesy crust. Pair your Au Gratin with a light and fragrant Vegetable Clear Soup with Lemon Grass. This soup is not only soothing but also packed with nutrients, making it a perfect end to your day.

Nutrition Benefits

This meal plan is designed to provide a balanced intake of proteins, carbohydrates, fats, vitamins, and minerals. Here’s a quick overview of the nutritional benefits:

  • Pudina Shavige: Rich in fiber and antioxidants from mint, promoting digestive health.
  • Coconut Chutney: Provides healthy fats and supports metabolism.
  • Raw Papaya Mor Kootu: Packed with vitamins A and C, and beneficial enzymes for digestion.
  • Beetroot Poriyal: High in folate, manganese, and antioxidants.
  • Karuveppilai Chicken Fry: Excellent source of protein and iron.
  • Dill Cucumber Raita: Offers probiotics from yogurt and hydration from cucumber.
  • Quinoa Foxtail Millet Rice: High in protein, fiber, and essential amino acids.
  • Phulkas: Whole grain, providing complex carbohydrates and fiber.
  • Roasted Vegetable Au Gratin: Vitamins and minerals from a variety of vegetables.
  • Vegetable Clear Soup with Lemon Grass: Hydrating and rich in antioxidants.

Core Shopping List:

  • Vermicelli
  • Fresh mint leaves
  • Fresh coconuts
  • Raw papaya
  • Beetroot
  • Curry leaves
  • Chicken (for non-vegetarians)
  • Fresh dill
  • Cucumbers
  • Quinoa
  • Foxtail millet
  • Whole wheat flour
  • Mixed vegetables (for au gratin)
  • Lemongrass
  • Basic spices (turmeric, cumin, coriander, etc.)
  • Yogurt
  • Cheese (for au gratin)

My Favourites: Core Equipment List: