Get organized with our weekly dinner meal plan featuring 5 easy, healthy, and tasty recipes for the family. Start your week right with homemade wholesome meals.
A weekly dinner meal plan has several benefits, including making life easier, healthier, and often more affordable.
Here are some key reasons why you might want to consider planning meals each week:
- Saves Time : Meal planning helps you avoid the daily “What should I make Tonight?” dilemma.
- Reduces Food Waste : When you plan, you can buy just what you need for each meal. This prevents extra food from going bad in the fridge.
- Save Money : Having a list of dinner recipes and a grocery allows you to be more mindful at the grocery store and avoid impulsive buying.
- Keeps You Healthy : Eating home-cooked, wholesome meals helps you control calorie intake and portion sizes and avoid pre-packaged or frozen food.
THIS WEEK’S Dinner MEAL PLAN #06
Here’s a week-long dinner meal plan that includes nutritious, tasty, and balanced meals, with an emphasis on healthy recipes :
- Monday: Zero Oil Dal Soup + Garlicky Broccoli + Bread
- Tuesday: Vegetable Masala Khichdi + Kachumber Salad
- Wednesday: Vegetables in Hot Garlic Sauce + Cucumber Salad + Rice
- Thursday: Langar Wali Dal + Kachumber Salad + Phulka
- Friday: Paneer Rice Bowl
- Bonus Soup Recipe : Lemon Coriander Soup
Helpful Meal Prep:
- Prepare vegetable stock for soups and store it for a week.
- Make mint chutney and store it in the refrigerator.
GRAB THE GROCERY LIST
Tips For Meal Planning
- Taking printouts of dinner menu and grocery lists always helps. Or update a reusable meal planner manually.
- Stick the meal plan on the most visible corner of the kitchen like the refrigerator or cabinet door.
- Sort the dinner recipes first and then jump-start on the grocery list.
- Substitute protein like paneer/tofu/chicken as per personal preference.
- If you are planning to include more side dishes, don’t forget to make them part of the grocery list.
We follow a strict NO SPAM Policy
This is a garlic-flavoured quick and easy stir-fried broccoli recipe. Serve it as a side dish or enjoy it as a healthy snack; either way, you will love it.
Estimated reading time: 4 minutes
- Ingredients You’ll Need
- How To Make
- Serving Suggestion
- Garlicky Stir Fried Broccoli Recipe
This stir fry is one of my favourite ways to eat broccoli. It is packed with nutrition, garlicky flavour and is so easy to make, from start to finish, it takes less than 30 minutes.
More Reasons To LOVE Broccoli Stir Fry
- requires minimal ingredients
- wholesome and fulfilling
- vegan and vegetarian
- healthy and nourishing
- gluten-free
Here, we have a time-saving, tasty, healthy vegetarian stir fry ! It requires just a few simple ingredients . Garlic, sesame oil, chilli, black pepper, and salt are all you need to season this delicious vegetable perfectly!
Nothing is more satisfying than having a bowl of stir-fried broccoli with my meals!
I love experimenting with broccoli. If you love broccoli too, like me, try my healthy broccoli soup , green pesto , chicken broccoli pasta , or the air fryer malai broccoli tikka . They are pretty amazing too!
Ingredients You’ll Need
- Broccoli: You can purchase pre-chopped broccoli florets or an entire head of broccoli and cut it into florets yourself.
- Garlic is the key ingredient in this stir-fry recipe to flavour the broccoli.
- Soy Sauce adds a delicious savoury flavour. Use light soy sauce.
- Seasoning: Salt, Black Pepper, Red Chilli Flakes
- Oil: Use sesame, groundnut, or light olive oil.
- Sesame Seeds add a subtle nutty taste and crunch to the broccoli. You can add sliced almonds or roasted peanuts also.
How To Make
Blanch Broccoli
- Cut broccoli head into florets. Rinse with water. Transfer florets to a bowl with the lid. Add hot water.
- Cover and let broccoli sit in hot water for 2 – 3 minutes.
- Fill a bowl with water and ice cubes. Transfer broccoli florets into it.
- After 2 – 3 minutes, drain all the water and transfer broccoli florets to a colander. They are ready for stir-frying.
Stir Fry Broccoli
- Heat oil in a frying pan. Add garlic, and fry it for a few seconds to infuse its flavour into the oil.
- Add chilli flakes, broccoli, salt, pepper, and soy sauce. Stir-Fry over high heat for 1 – 2 minutes.
- Add one tablespoon of water. Cover and cook broccoli precisely for 20 seconds.
Sprinkle sesame seeds, and stir-fried broccoli is ready to serve.
Serving Suggestion
Stir-Fried Broccoli makes an excellent vegetarian side dish for pasta main course, steaks, grilled meat, or soups .
You can serve it as a side dish with Asian dishes like chicken fried rice , chilli oil noodles , or kung pao chicken .
I enjoy it as a healthy and tasty snack between meals. It keeps me full and is an excellent way to include broccoli in my everyday diet.
More Vegetable Sides Recipe
- Healthy Vegetable Stir Fry
- Tofu Vegetable Stir Fry
- Air Fryer Green Beans
- Cabbage Coleslaw
- Beetroot Stir Fry
- Roasted Potato
Ingredients
- ▢ 200 gram broccoli florets
- ▢ 2 tablespoon sesame oil
- ▢ 1 tablespoon chopped garlic
- ▢ 1 teaspoon red chilli flakes
- ▢ 1 teaspoon light soy sauce
- ▢ Salt and black pepper to taste
- ▢ 1 tablespoon water
- ▢ 1 teaspoon white sesame seeds (til)
Instructions
- Cut broccoli head into florets. Rinse with water.
- Transfer florets to a bowl with the lid. Add hot water. Cover and let broccoli sit in hot water for 2 – 3 minutes.
- Keep a bowl filled with ice cold water ready. After two minutes, immediately transfer the broccoli to the ice cold water. This stops the cooking process and helps retain the green colour.
- After 2 – 3 minutes, drain all the water and transfer the broccoli florets to a colander. They are ready for stir-frying.
- For stir frying, heat oil in a frying pan. Add garlic, and fry it for 20 – 30 seconds to infuse its flavour into the oil.
- Add chilli flakes, broccoli, salt, pepper, and soy sauce. Stir-Fry over high heat for 1 – 2 minutes. Do not cook broccoli for too long.
- Sprinkle sesame seeds. Turn off the heat.
- Garlicky Stir Fried Broccoli is ready to serve.
Recipe Notes:
Nutrition
We follow a strict NO SPAM Policy
