Gluten Free South Indian Vegetarian Meal Plan for 7 days:
Day 1:
- Breakfast: Idli (steamed rice cakes) with coconut chutney and sambar (lentil soup).
- Lunch: Lemon Rice made with gluten-free rice, tempered with spices, and garnished with peanuts and curry leaves.
- Snack: Masala Vada (spiced lentil fritters) with coconut chutney.
- Dinner: Vegetable Biryani made with basmati rice, mixed vegetables, and aromatic spices.
Day 2:
- Breakfast: Poha (flattened rice) cooked with vegetables, turmeric, and mustard seeds.
- Lunch: Tomato Rice made with gluten-free rice, tomatoes, and a blend of South Indian spices.
- Snack: Murukku (crispy rice flour snack) with coconut chutney.
- Dinner: Sambar (lentil soup) with gluten-free dosa (fermented rice and lentil crepe).
Day 3:
- Breakfast: Upma made with gluten-free semolina (rava), vegetables, and spices.
- Lunch: Coconut Rice with grated coconut, curry leaves, and mustard seeds.
- Snack: Banana Fritters made with ripe bananas and gluten-free flour.
- Dinner: Rasam (tangy soup) served with gluten-free appam (fermented rice and coconut pancake).
Day 4:
- Breakfast: Medu Vada (crispy lentil donuts) with coconut chutney and sambar.
- Lunch: Cabbage Poriyal (stir-fried cabbage) with gluten-free lemon rice.
- Snack: Banana Chips (thinly sliced and fried bananas).
- Dinner: Vegetable Korma made with mixed vegetables in a rich and creamy coconut-based gravy.
Day 5:
- Breakfast: Ragi (finger millet) Dosa served with coconut chutney and sambar.
- Lunch: Spinach Dal (lentil curry) served with gluten-free rice and papad.
- Snack: Sundal (spiced legume salad) made with boiled chickpeas or green grams.
- Dinner: Tomato Rasam served with gluten-free dosa or steamed rice.
Day 6:
- Breakfast: Adai (lentil and rice pancake) with coconut chutney and jaggery.
- Lunch: Drumstick Sambar (lentil soup with drumstick) served with gluten-free rice and papad.
- Snack: Jackfruit Chips (thinly sliced and fried jackfruit).
- Dinner: Vegetable Pulao made with basmati rice, mixed vegetables, and South Indian spices.
Day 7:
- Breakfast: Appam (fermented rice and coconut pancake) served with coconut milk and jaggery.
- Lunch: Okra Poriyal (stir-fried okra) with gluten-free lemon rice.
- Snack: Banana and Coconut Balls made with mashed bananas, coconut, and jaggery.
- Dinner: Avial (mixed vegetable curry) served with gluten-free dosa or steamed rice.
Feel free to adjust the meal plan according to your preferences and dietary needs. Enjoy your gluten-free South Indian vegetarian meals!