DRAFT · FOR REVIEW

Kitchen Sheet — 2-Week Meals

A rotating 2-week menu so no day repeats too soon. Share with flatmates for feedback first, then paste the final in the kitchen for the cook. All home food is vegetarian.

Cook's days: Mon–Sat, morning (breakfast + pack lunch box) and evening (dinner).

Sunday: cook off — family eats out or makes something light.

Lunch box Mon / Wed. Tue / Thu / Fri = eating out. Sat = weekend gravy lunch at home (cook prepares fresh).

Every dinner = sabzi + dal + curd + roti so protein stays high; the sabzi is the variety.

Picture key

Roti Paratha Chilla Dal Sabzi (veg) Rajma / chole / soya Paneer / tofu Rice / pulao Curd / raita Milk Bhindi

Week A

Day	Breakfast	Lunch box	Dinner
Monbadminton	Besan chilla (3) + curd	Rajma + 2 roti + curd + salad	Bhindi sabzi + moong dal + 2 roti + curd
Tuestrength	Paneer paratha (2) + curd ↳ her: idli + sambar	— eating out	Soya chunk curry + 2 roti + curd
Wedbadminton	Moong dal chilla (2) + curd	Chole + 2 roti + curd	Lauki–chana dal + 2 roti + curd
Thurest	Poha + peanuts + sprouts + glass of milk	— eating out	Arbi sabzi + moong dal + 2 roti + curd
Fribadminton	Paneer bhurji + 2 roti ↳ her: stuffed paratha + curd	— eating out	Mixed veg (beans–carrot–peas) + dal + 2 roti + curd
Satstrength	Methi / aloo paratha (2) + curd	Chole + rice + paneer butter masala + roti + raita	Turai (ridge gourd) sabzi + dal + 2 roti + curd

Sun — cook off. Eat out, or something light at home (curd rice, poha, sandwich, or order in). No cooking needed.

Week B

Day	Breakfast	Lunch box	Dinner
Monbadminton	Moong dal chilla (2) + curd	Chole + 2 roti + curd	Baingan bharta + dal + 2 roti + curd
Tuestrength	Paneer paratha (2) + curd ↳ her: dalia + milk	— eating out	Rajma + roti + curd
Wedbadminton	Vegetable upma + peanuts + glass of milk	Soya pulao + raita	Gawar / French beans sabzi + dal + 2 roti + curd
Thurest	Besan chilla (3) + curd	— eating out	Tofu bhurji + moong dal + 2 roti
Fribadminton	Paneer paratha (2) + curd ↳ her: dosa + sambar	— eating out	Parwal / turai sabzi + chana dal + 2 roti + curd
Satstrength	Stuffed paratha (paneer/aloo) + curd	Kadhi-pakoda + rice + kadai paneer + roti + raita	Bhindi sabzi + dal + 2 roti + curd

Sun — cook off. Eat out, or something light at home. No cooking needed.

Seasonal vegetables (monsoon) The sabzis rotate through what's fresh now: bhindi, lauki, arbi, turai (ridge gourd), baingan, gawar/beans, parwal, plus mixed veg. Swap any sabzi for another seasonal one — karela, tinda, cucumber, cabbage, pumpkin all work. Wash all vegetables and greens well and cook them through — monsoon produce carries more germs, so avoid raw salads on rainy days.

Swaps & feedback Nothing here is fixed — this is a draft. Paneer ↔ tofu, soya, or extra dal; any dish can be changed to taste or preference. Mark what you'd like different (e.g. "no paneer," "less oil," "more dal") and it'll be updated before the final kitchen copy.