7-Day Vegetables, Rice, Chutney, and Raita Diet Plan for a Healthy Person
Introduction
Eating a balanced diet is essential for maintaining good health, and a combination of vegetables, rice, chutney, and raita provides a nourishing, easily digestible, and delicious option for daily meals. This 7-day meal plan focuses on including nutrient-dense vegetables, fiber-rich rice, flavorful chutneys, and gut-friendly raita, making it a wholesome and fulfilling diet. Each day introduces a new variation to keep the meals interesting while promoting health benefits such as improved digestion, better immunity, and balanced nutrition.
Day 1: Mixed Vegetable Pulao with Mint Chutney and boondi Raita
Ingredients
– Mixed Vegetable Pulao
– Basmati rice – 1 cup
– Mixed vegetables (carrots, peas, beans, cauliflower) – 1 cup
– Onion – 1, thinly sliced
– Garlic – 2 cloves, minced
– Spices (cumin, bay leaf, cinnamon, cardamom) – 1 tsp
– Salt to taste
– Ghee or olive oil – 2 tbsp
– Water – 2 cups
– Mint Chutney
– Fresh mint leaves – ½ cup
– Coriander leaves – ½ cup
– Green chili – 1, chopped
– Lemon juice – 1 tsp
– Salt to taste
– Boondi Raita
– Fresh yogurt – 1 cup
– Boondi – ½, cup
– Cumin powder – ½ tsp
– Salt to taste
– Fresh coriander for garnish
Procedure
1. Mixed Vegetable Pulao: Wash and soak rice for 30 minutes. Sauté onions and garlic in ghee, add vegetables, spices, and drained rice. Stir for a few minutes and add water. Cook on medium heat until rice is tender.
2. Mint Chutney: Blend all ingredients in a food processor until smooth.
3. Boondi Raita: Whisk yogurt, add boondi, cumin powder, and salt. Garnish with coriander.
Benefits
– Provides essential vitamins from vegetables.
– Basmati rice is light and easy to digest.
– Mint chutney aids in digestion, while raita enhances the appetite.
Day 2: Vegetable Biryani with Coriander Chutney and Carrot Raita
Ingredients
– Vegetable Biryani
– Basmati rice – 1 cup
– Mixed vegetables (potatoes, carrots, peas, beans) – 1 cup
– Biryani spices (bay leaf, cinnamon, cloves) – 1 tsp
– Ghee – 2 tbsp
– Fried onions – ½ cup
– Coriander Chutney
– Fresh coriander leaves – 1 cup
– Green chilies – 2
– Lemon juice – 1 tbsp
– Salt to taste
– Carrot Raita
– Grated carrot – ½ cup
– Fresh yogurt – 1 cup
– Black salt – ½ tsp
Procedure
1. Vegetable Biryani: Sauté vegetables in ghee with biryani spices. Layer par-cooked rice and vegetables in a pot, top with fried onions, cover, and cook on low heat until done.
2. Coriander Chutney: Blend coriander leaves, green chilies, lemon juice, and salt into a paste.
3. Carrot Raita: Mix grated carrot with yogurt and black salt.
Benefits
– Biryani provides a complete meal with rice and vegetables.
– Coriander aids detoxification.
– Carrot raita adds beta-carotene for eye health.
Day 3: Spinach Rice with Coconut Chutney and Tomato Raita
Ingredients
– Spinach Rice
– Spinach – 1 cup, finely chopped
– Basmati rice – 1 cup
– Cumin seeds – 1 tsp
– Garlic – 2 cloves, minced
– Ghee – 2 tbsp
– Coconut Chutney
– Fresh coconut – ½ cup, grated
– Green chilies – 1-2
– Roasted chana dal – 1 tbsp
– Salt to taste
– Tomato Raita
– Fresh tomatoes – 1, finely chopped
– Fresh yogurt – 1 cup
– Cumin powder – ½ tsp
– Salt to taste
Procedure
1. Spinach Rice: Sauté garlic in ghee, add cumin seeds and spinach. Cook until wilted, then add soaked rice and water. Cook until rice is done.
2. Coconut Chutney: Blend all chutney ingredients until smooth.
3. Tomato Raita: Combine chopped tomatoes with yogurt and season with cumin powder and salt.
Benefits
– Spinach is rich in iron and calcium.
– Coconut chutney promotes healthy fats.
– Tomato raita is high in antioxidants, especially lycopene.
Day 4: Lemon Rice with Tamarind Chutney and Onion Raita
Ingredients
– Lemon Rice
– Basmati rice – 1 cup
– Lemon juice – 2 tbsp
– Mustard seeds – 1 tsp
– Curry leaves – 1 sprig
– Turmeric powder – ½ tsp
– Tamarind Chutney
– Tamarind pulp – 2 tbsp
– Jaggery – 1 tbsp
– Cumin powder – ½ tsp
– Salt to taste
– Onion Raita
– Sliced onion – ½ cup
– Fresh yogurt – 1 cup
– Salt to taste
– Black pepper – ¼ tsp
Procedure
1. Lemon Rice: Cook rice and let it cool. Sauté mustard seeds, curry leaves, and turmeric in oil. Add lemon juice and toss with rice.
2. Tamarind Chutney: Cook tamarind pulp with jaggery, cumin, and salt until thickened.
3. Onion Raita: Mix sliced onions with yogurt and season with salt and pepper.
Benefits
– Lemon rice provides vitamin C.
– Tamarind chutney aids digestion.
– Onion raita is refreshing and cooling.
Day 5: Beetroot Rice with Peanut Chutney and Mint-Cucumber Raita
Ingredients
– Beetroot Rice
– Grated beetroot – 1 cup
– Basmati rice – 1 cup
– Ginger – 1 tsp, minced
– Peanut Chutney
– Roasted peanuts – ½ cup
– Green chilies – 1
– Tamarind – 1 tsp
– Salt to taste
– Mint-Cucumber Raita
– Fresh yogurt – 1 cup
– Grated cucumber – ½ cup
– Fresh mint – 2 tbsp, chopped
Procedure
1. Beetroot Rice: Sauté grated beetroot and ginger. Add soaked rice and cook.
2. Peanut Chutney: Blend roasted peanuts, green chilies, tamarind, and salt into a paste.
3. Mint Raita: Mix mint paste with yogurt.
Benefits
– Beetroot enhances blood flow and energy levels.
– Peanuts provide protein and healthy fats.
– Mint raita is hydrating.
Day 6: Capsicum Rice with Green Chutney and Radish Raita
Ingredients
– Capsicum Rice
– Capsicum (bell pepper) – 1 cup, chopped
– Basmati rice – 1 cup
– Garlic – 1 clove, minced
– Green Chutney
– Fresh coriander – ½ cup
– Green chilies – 1
– Lemon juice – 1 tsp
– Radish Raita
– Grated radish – ½ cup
– Fresh yogurt – 1 cup
Procedure
1. Capsicum Rice: Sauté capsicum and garlic, then add soaked rice and water. Cook until done.
2. Green Chutney: Blend coriander, chilies, and lemon juice.
3. Radish Raita: Mix grated radish with yogurt.
Benefits
– Capsicum is rich in vitamin C and antioxidants.
– Radish raita helps in detoxification and is fiber-rich.
Day 7: Tomato Rice with Coconut-Coriander Chutney and Beetroot Raita
Ingredients
– Tomato Rice
– Tomatoes – 1 cup, chopped
– Basmati rice – 1 cup
– Cumin seeds – 1 tsp
– Garlic – 1 clove
– Coconut-Coriander Chutney
– Fresh coconut – ½ cup
– Fresh coriander – ¼ cup
– Beetroot Raita:
– Grated beetroot – ½ cup
– Fresh yogurt – 1 cup
Procedure
1. Tomato Rice: Sauté garlic, cumin and tomatoes. Add soaked rice and cook.
2. Coconut-Coriander Chutney: Blend coconut and coriander until smooth.
3. Beetroot Raita: Mix grated beetroot with yogurt.
Benefits
– Tomatoes are high in lycopene.
– Coconut chutney boosts healthy fats.
– Beetroot raita enhances stamina.
Conclusion
This 7-day vegetables, rice, chutney, and raita diet is a flavorful, nutrient-packed meal plan designed to promote overall health. Each meal offers unique benefits from improving digestion to boosting immunity, making it perfect for a healthy person. The variety of chutneys and raitas adds flavor and diversity, ensuring that each day is a new culinary experience while supporting balanced nutrition. This plan, when paired with regular exercise, can support long-term health and wellness.
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