KB's Weekly Meal Plan #1 (Mon–Fri Lunch & Dinner) | KrishnaBhaskar.com
Family of 3 • Mon–Fri (Lunch + Dinner) Mostly oven-baked “fall apart” style Veg swaps included (Tofu / Paneer)

KB's Weekly Meal Plan #1

Protein-forward. Vegetable-heavy. Mostly oven. Two nights of Indian flavor. A grocery list and a PDF link that for your convenience.

Download Grocery List (PDF) Weekly Plan Grocery List

Monday–Friday Meal Plan

Each meal includes a veg swap. Most are sheet-pan / oven friendly.

Monday

Sheet-pan friendly

Lunch — Lemon Herb Baked Chicken + Asparagus + Red Onion

Oven 400°F • Roast ~35–40 mins. Same tray veggies.

Veg swap: Thick tofu slabs with the same lemon-herb seasoning.

Dinner — Garlic Butter Salmon + Roasted Zucchini & Squash + Cilantro

Oven 400°F • Salmon 15–18 mins. Veggies roast alongside.

Veg swap: Paneer “steaks” baked with garlic butter + lemon.

Tuesday

Indian flavor night

Lunch — Sheet Pan Ground Chicken + Carrots + Sweet Potatoes

Oven 400°F • Press ground chicken thin, bake, slice.

Veg swap: Crumbled tofu baked and crisped with the same spices.

Dinner — Tandoori-Style Chicken or Paneer + Roasted Brussels Sprouts

Oven 425°F • Yogurt marinade + high heat = charred edges.

Veg option: Paneer cubes or slabs in the same tandoori marinade.

Wednesday

Mashed potato day

Lunch — Lemon Dill Rainbow Trout + Spinach

Oven 375°F • Trout ~15 mins. Spinach quick sauté or oven-wilt.

Veg swap: Tofu slabs with lemon + dill.

Dinner — Fall-Apart Baked Chicken + Mashed Potatoes + Roasted Carrots

Oven 375°F • Chicken 45–50 mins. Comfort meal night.

Veg swap: Paneer “steaks” baked with herb butter + black pepper.

Thursday

Clean & repeatable

Lunch — Herb Crusted Paneer or Chicken + Zucchini & Red Onion

Oven 400°F • Italian herbs + olive oil. Great leftovers.

Veg option: Paneer is already the star here (tofu works too).

Dinner — Sweet Paprika Salmon + Sweet Potato + Asparagus

Oven 400°F • Start sweet potatoes 10–12 mins early, then add salmon + asparagus.

Veg swap: Tofu slabs seasoned with paprika + lemon.

Friday

Not boring. Promise.

Lunch — Tandoori Ground Chicken (or Tofu) Stuffed Sweet Potatoes

Oven 400°F • Bake sweet potatoes whole 45–50 mins, stuff with spiced protein.

Veg swap: Use crumbled tofu for the same filling and bake it to crisp.

Dinner — Cilantro Chili Crusted Salmon (or Paneer) + Charred Brussels Sprouts + Light Garlic Mash

Oven 400°F • Bake 12–15 mins, then quick broil 2–3 mins for a restaurant finish.

Veg option: Paneer “steaks” with the same cilantro-chili paste, baked + broiled.

Grocery List (Family of 3 • 5 Days)

Clean list below + the PDF button that goes to your uploaded file.

Grocery List

Download Grocery List (PDF)

Proteins

  • Chicken thighs — ~4 lbs
  • Ground chicken — ~2 lbs
  • Salmon fillets — ~3 lbs
  • Rainbow trout — ~2 lbs
  • Paneer — ~3 lbs
  • Extra-firm tofu — ~3 blocks

Vegetables

  • Asparagus — 4 bunches
  • Brussels sprouts — ~3 lbs
  • Carrots — ~2 lbs
  • Sweet potatoes — 4 large
  • Zucchini — 6
  • Yellow squash — 4
  • Red onions — 2 large
  • Fresh spinach — 2 large bags
  • Potatoes (for mash + sides) — ~5 lbs
  • Cilantro — 2 bunches
  • Lemons — 6–8
  • Limes — 4–5
  • Green chilies — 6–8 (or 1 small pack)

Dairy & Pantry

  • Olive oil
  • Butter
  • Yogurt (for tandoori + stuffed sweet potato filling)
  • Milk (or alternative) for mashed potatoes

Spices & Seasonings

  • Garlic powder
  • Paprika
  • Smoked paprika (optional but great)
  • Cumin
  • Garam masala
  • Red chili powder
  • Black pepper
  • Salt
  • Ginger-garlic paste (or fresh ginger + garlic)
  • Dill (optional for trout)
  • Italian herb blend (optional)
Pro move: cook extra protein at dinner → tomorrow’s lunch becomes “planned,” not “leftovers.”
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