SAMPLE MENU FOR 31 DAYS

I believe this menu will definitely be helpful for most women who having a squeezing tight schedule, either working women or homemaker. I have designed this as a sample. In my home every Wednesday and Sunday we take light breakfast like cereals and fruits because lunch will comprise of non vegetarian dishes. This menu has balance in ingredients and nutrition. You can either follow the same or you can change the dish to a similar one you are comfortable with. I will post all the recipes included in this menu for your convenience asap. It is written in this format: Breakfast/Lunch/Dinner

Day-1
Monday- Idli, Moongdhaal sambhar, coconut chutney/Rice-muttaikuzhambu/vendaikkai kuzhambu-cabbage and carrot poriyal- Keerai kadaisal-rasam-pickle/ Onion Oothappam with Dhania chutney.

Day-2
Tuesday-Mudakathaan keerai dosa- toordal sambhar/ sambhar rice-curd rice- potato roast- appalam/ Bread sandwich with French onion soup

Day-3 
Wednesday- Fruit salad- cereal with milk/Garlic and mint rotis- chicken gravy- chicken sukka varuval- curd rice/aappam - chicken gravy

Day-4
Thursday- Pancakes- scrambled eggs- baked beans-yogurt topped with muesli/ oats biriyani-raitha/ Kuzhi paniyaaram- Kaara chutney

Day-5
Friday- Dosa- Tomato kothsu 1- Coriander chutney / Ghee rice- Aloo matar/Sweet sevai, Lemon or Tamarind or Tomato sevai.

Day-6
Saturday- Kambu/Ragi Idli with kaara chutney/ Spinach and sweet corn alfredo pasta with garlic bread/ cream of tomato soup with Fried vegetable salad.

Day-7
Sunday- Cereal with milk, Fresh fruits,Banana muffins / Naattukozhi Kuzhambu, egg omlette, Rice, yoghurt/Idiyappam with Naattukozhi Kuzhambu.

Day-8 
Monday- Thinai dosai- ginger chutney- besan sambhar/ garlic vathakuzhambu- Pudalangaai paalkoottu-Ponnanganni Keerai poriyal- Paruppu thuvayal-curd/ Godhumai Rava Upma with Pudhina chutney  

Day-9
Tuesday- Mixed veg idli- Onion chutney- coconut chutney/ Aloo paratha- raitha/ Bhagalabath- pickle

Day-10
Wednesday- Oats porridge, Fruit salad/ Egg fried rice with Gobi/Chicken manchurian or Orange honey chicken/ Sweet and Kara Godhumai dosai and tomato thokku.

Day-11
Thursday- Peanut butter and Jam sandwiches, Carrot juice/ Curd rice, Phulkas with Rajma Masala/
Mini podi oothappam with  Pirandai chutney.

Day-12
Friday-  Venn Pongal- Sambhar-Coconut Chutney-Medhuvadai/ Sambhar rice- Lemon rice- coriander thuvayal/ Broccoli and Cauliflower Au gratin and Pumpkin soup.

Day-13
Saturday-  Idiyappam with Sodhi/ Methi Roti with Palak paneer/ Idli and Toordhall chutney

Day-14
Sunday-  Cereals, Fruit salad/ Naan and Butter chicken gravy/ Dosai with Butter chicken.

Day-15
Monday- Rava Idli - coriander and onion chutneys /Vaazhaithandu more Koottu- Kariveppilaikuzhambu-seppakizhangu roast- pineapple rasam- curd/Oothappam and peanut chutney

Day-16
Tuesday- Poori - potato masala/ Spicy tomato rice- cucumber raitha-kalkandu saadham/Dosa with Brinjal kothsu

Day-17
Wednesday- Muesli-fruits/ Tandoori chicken-mint chutney-Cucumber salad/Chapathi-Dhall

Day-18
Thursday- French toast, baked beans,mashed potatoes/ Sweet corn soup- Mixed Veg Noodles served with ketchup/ Tomato dosa, pudina chutney.

Day-19
Friday- Rava dosa-coconut chutney- toordal sambhar/ Wheat parottas mushroom kuruma- Onion raitha/ Semiya khichdi- sambhar.

Day-20
Saturday- Idli- Tomato kothsu-2/ Soya nuggets pulao and Cucumber raitha/ Veppamboo pepper dosa and Curd coconut chutney.

Day-21
Sunday- Oats porridge,dry fruits and nuts or fresh fruits/ Any Fish Kuzhambu with Fish Roast/ Idli or Dosa with Fish Kuzhambu.

Day-22
Monday-  Bread and Peas Masala/ Vendhaya Kuzhambu,Rice, Avarakkai poriyal, Milagu Rasam, Beetroot halwa, Veg tomato omelette, Yoghurt/ Chapathi- Dal makhani

Day-23
Tuesday- Kambu idli- kaara chutney/ Paneer fried rice with ketchup/ Carrot soup with Channa potato salad

Day-24
Wednesday- cereal, milk and fruits/ Rice, Mutton chops, Liver and potato fry/Idli with Mutton  kuzhambu

Day-25
Thursday -Mini Idlis with Thanjavur Sambhar/ Pasta arrabiatta with vegetables/ Chola dosai with garlic chutney

Day -26
Friday- Idiyappam, Coriander Sodhi, Sweet Sodhi/ Plain veg pulao with khurma/ Pepper and cumin Idli.

Day-27
Saturday- Oats uppuma,besan sambhar, coconut chutney/ Chapathi, Meal maker gravy/Ragi dosa and pudina chutney

Day-28
Sunday- Cereal, milk/ Rice, chicken chops curry, special chilli chicken / Idli, chicken chops curry

Day-29
Monday-Dosa- Brinjal kothsu/ Garlic wheat naan- aloo masala/Ragi Vermicelli with ridge gourd chutney

Day-30
Tuesday- Rava Kesari, Aappam, Sodhi/ Peerkangaai rasavaangi, Karunaikkizhangu masiyal, Beans paruppusili, Vendakkai pachadi/ Kuzhippaniyaaram Kara chutney 

Day-31
Wednesday- Samba wheat porridge, Fruits/ Nenjelumbu soup, kari biriyani, plain saalna, onion raitha/ Idli/ dosa with saalna


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