Indian Weekly Meal Plan (UAE) — 7 Days with Grocery List
Indian food is the most widely cooked cuisine in UAE households. This week-long plan draws on everyday staples — dal, rice, paneer, chicken, and fresh vegetables — balanced across all four meals each day. Perfect for Indian expat families or anyone who loves Indian cooking.
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Your 7-Day Plan
| Meal | Mon | Tue | Wed | Thu | Fri | Sat | Sun |
|---|---|---|---|---|---|---|---|
| Breakfast | Paratha & Yogurt Protein | Idli & Sambar Fiber·Vitamins·Carbs | Egg Bhurji Protein·Vitamins | Paratha & Yogurt Protein | Idli & Sambar Fiber·Vitamins·Carbs | Egg Bhurji Protein·Vitamins | Paratha & Yogurt Protein |
| Lunch | Paneer Tikka Wrap Protein·Vitamins·Carbs | Butter Chicken Protein·Vitamins | Mixed Vegetable Curry Fiber·Vitamins·Healthy Fats | Chana Masala Fiber·Vitamins | Chicken Tikka Sandwich Protein·Carbs | Keema Pav Protein·Vitamins·Carbs | Chicken Karahi Protein·Vitamins |
| Snack | Greek Yogurt Parfait Protein·Vitamins | Boiled Eggs Protein | Roasted Chickpeas Fiber·Healthy Fats | Hummus with Crudités Fiber·Vitamins·Healthy Fats | Peanut Butter Toast Protein·Carbs | Mango Lassi Protein | Trail Mix Fiber |
| Dinner | Butter Chicken Protein·Vitamins | Mixed Vegetable Curry Fiber·Vitamins·Healthy Fats | Chana Masala Fiber·Vitamins | Chicken Tikka Sandwich Protein·Carbs | Keema Pav Protein·Vitamins·Carbs | Chicken Karahi Protein·Vitamins | Prawn Masala Protein·Vitamins·Healthy Fats |
MondayButter Chicken
Paratha & Yogurt
Paneer Tikka Wrap
Greek Yogurt Parfait
Butter Chicken
TuesdayMixed Vegetable Curry
Idli & Sambar
Butter Chicken
Boiled Eggs
Mixed Vegetable Curry
WednesdayChana Masala
Egg Bhurji
Mixed Vegetable Curry
Roasted Chickpeas
Chana Masala
ThursdayChicken Tikka Sandwich
Paratha & Yogurt
Chana Masala
Hummus with Crudités
Chicken Tikka Sandwich
FridayKeema Pav
Idli & Sambar
Chicken Tikka Sandwich
Peanut Butter Toast
Keema Pav
SaturdayChicken Karahi
Egg Bhurji
Keema Pav
Mango Lassi
Chicken Karahi
SundayPrawn Masala
Paratha & Yogurt
Chicken Karahi
Trail Mix
Prawn Masala
Nutrition Overview
Indian meals are naturally rich in plant protein from lentils and legumes, complex carbohydrates from rice and bread, and anti-inflammatory spices.
This plan is suited to UAE households — ingredients are widely available at major supermarkets including Carrefour, LuLu, and Spinneys.
Grocery List
48 itemsQuantities depend on household size. Sign up free for a grocery list that scales to your household.
About This Meal Plan
This plan was generated by Mealible's meal planning engine, which balances protein, carbohydrates, fats, and fibre across all four daily meals over a full week. Every plan draws from a curated recipe collection and arranges meals to avoid repetition while maintaining nutritional consistency.
The grocery list above contains every ingredient you'll need for the full week. Shop once, cook all week. Recipes are designed for practical home cooking — no specialist equipment or hard-to-find ingredients.
Want a plan adapted to your specific household, dietary preferences, or the recipes you already cook? Mealible lets you build a personal recipe library and generates a fresh, personalised meal plan every week — free to try.
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