Introduction
Bangladesh, a country rich in culinary traditions, offers a diverse array of nutritious and affordable food options. However, with the rising cost of living and increasing health concerns, many Bangladeshis are seeking ways to maintain a balanced diet without straining their budgets. This comprehensive meal plan is designed to address these challenges by incorporating locally available, low-cost ingredients while ensuring nutritional adequacy.
Our aim is to provide a practical, culturally appropriate meal plan that not only supports health and weight management goals but also respects the economic realities of the average Bangladeshi household. By focusing on seasonal produce, traditional cooking methods, and smart shopping strategies, this guide will demonstrate that eating well doesn’t have to be expensive.
Throughout this meal plan, we’ll explore a variety of dishes that showcase the best of Bangladeshi cuisine while adhering to principles of balanced nutrition. We’ll provide options for different dietary preferences, tips for cost-effective meal preparation, and strategies for making the most of local ingredients.
Let’s embark on this culinary journey to discover how we can nourish our bodies, satisfy our taste buds, and respect our budgets, all while celebrating the rich food culture of Bangladesh.
Weekly Meal Plan Overview
General Guidelines:
- Portion sizes can be adjusted based on individual needs and activity levels.
- Feel free to swap meals within the same day or between days based on preference or ingredient availability.
- Always prioritize seasonal vegetables and fruits for better nutrition and lower costs.
Detailed Daily Meal Plans
Day 1: Sunday
Breakfast:
- Muri-Ghugni (Puffed Rice with Chickpea Curry)
- Ingredients: Muri (puffed rice), chickpeas, onions, tomatoes, green chilies, spices
- Preparation: Soak chickpeas overnight. Cook with spices and vegetables. Serve with muri.
- Cost-saving tip: Buy muri in bulk and store in an airtight container.
Mid-morning Snack:
- Seasonal fruit (e.g., Guava or Jujube)
- Choose whatever is cheapest in the local market.
Lunch:
- Mixed Vegetable Curry with Rice
- Ingredients: Rice, mixed vegetables (potato, cauliflower, carrots, beans), onions, tomatoes, spices
- Preparation: Cook rice separately. Prepare a dry curry with mixed vegetables.
- Nutrition tip: Use more cauliflower and beans, less potato for a lower-carb option.
Afternoon Snack:
- Chana-Boot (Roasted Chickpeas and Peanuts mix)
- Buy pre-roasted or roast at home for better cost efficiency.
Dinner:
- Tilapia Fish Bharta with Lentil Soup and Steamed Vegetables
- Ingredients: Tilapia fish, red lentils, mixed greens (spinach, water spinach), onions, garlic, spices
- Preparation: Steam fish, mash with spices. Cook lentils into a soup. Steam vegetables lightly.
- Budget tip: Choose smaller fish which are often cheaper.
Day 2: Monday
Breakfast:
- Vegetable Stuffed Paratha with Yogurt
- Ingredients: Whole wheat flour, mixed vegetables (finely chopped), yogurt, spices
- Preparation: Make dough, stuff with spiced vegetable mix, cook on tawa.
- Cost-saving tip: Use leftover vegetables from previous meals.
Mid-morning Snack:
- Boiled Egg
- A cheap and excellent source of protein.
Lunch:
- Khichuri (Lentil and Rice Porridge) with Begun Bhaja (Eggplant Fry)
- Ingredients: Rice, lentils, eggplant, onions, ginger, garlic, spices
- Preparation: Cook rice and lentils together with spices. Separately fry sliced eggplant.
- Nutrition tip: Add a handful of leafy greens to the khichuri for extra nutrients.
Afternoon Snack:
- Jhal-Muri (Spicy Puffed Rice Mix)
- Ingredients: Muri, peanuts, chopped onions, tomatoes, green chilies, spices, mustard oil
- Preparation: Mix all ingredients just before eating to maintain crunchiness.
Dinner:
- Chicken Curry with Brown Rice and Stir-Fried Bitter Gourd
- Ingredients: Chicken (with bones for flavor), brown rice, bitter gourd, onions, tomatoes, spices
- Preparation: Cook chicken curry. Serve with brown rice and stir-fried bitter gourd.
- Budget tip: Use chicken legs or wings which are often cheaper than breast meat.
Day 3: Tuesday
Breakfast:
- Daler Bora (Lentil Fritters) with Chotpoti
- Ingredients: Lentils (chana dal), onions, green chilies for bora; Yellow peas, tamarind, eggs for chotpoti
- Preparation: Soak lentils, grind with spices, fry. Prepare chotpoti with boiled yellow peas and tamarind water.
- Cost-saving tip: Make extra bora and store for later use.
Mid-morning Snack:
- Cucumber and Carrot Sticks with Mustard Dip
- Use seasonal vegetables for best prices.
Lunch:
- Macher Jhol (Fish Curry) with Rice and Aloo Bhorta (Mashed Potato)
- Ingredients: Local fish (Rui or Katla), rice, potatoes, onions, tomatoes, spices
- Preparation: Cook fish curry. Boil and mash potatoes with spices. Serve with rice.
- Budget tip: Choose smaller or less popular fish varieties which are often cheaper.
Afternoon Snack:
- Peyaju (Lentil and Onion Fritters)
- Ingredients: Lentils (mung dal), onions, green chilies, spices
- Preparation: Soak lentils, grind with onions and spices, fry in small portions.
Dinner:
- Beef Bhuna with Chapati and Stir-Fried Green Beans
- Ingredients: Beef, whole wheat flour for chapati, green beans, onions, ginger, garlic, spices
- Preparation: Slow-cook beef with spices. Make chapati. Stir-fry green beans.
- Cost-saving tip: Use tougher cuts of beef which are cheaper and become tender with slow cooking.
Day 4: Wednesday
Breakfast:
- Panta Bhat (Fermented Rice) with Fried Fish and Onion
- Ingredients: Leftover rice, small fish (e.g., Kachki), onions, green chilies
- Preparation: Soak rice overnight. Fry small fish. Serve with sliced onions and green chilies.
- Nutrition tip: Fermentation increases the bioavailability of nutrients in rice.
Mid-morning Snack:
- Aamer Chatni (Green Mango Chutney)
- Seasonal and packed with vitamin C.
Lunch:
- Morog Polao (Chicken Pilaf) with Raita
- Ingredients: Rice, chicken, yogurt, onions, ginger, garlic, spices
- Preparation: Cook rice with chicken and spices. Prepare raita with yogurt and cucumbers.
- Budget tip: Use a whole chicken and use the less desirable parts for stock.
Afternoon Snack:
- Bhutta (Roasted Corn on the Cob)
- Seasonal, nutritious, and affordable street food.
Dinner:
- Shutki Bhorta (Dried Fish Mash) with Rice and Lau Ghonto (Bottle Gourd Curry)
- Ingredients: Dried fish, rice, bottle gourd, onions, garlic, green chilies, spices
- Preparation: Soak dried fish, mash with fried onions and spices. Cook bottle gourd curry. Serve with rice.
- Cost-saving tip: A little dried fish goes a long way due to its strong flavor.
Day 5: Thursday
Breakfast:
- Vegetable Upma with Boiled Egg
- Ingredients: Semolina, mixed vegetables, eggs, onions, green chilies, spices
- Preparation: Roast semolina, cook with vegetables and spices. Serve with boiled egg.
- Variation: Use broken wheat (dalia) instead of semolina for a healthier option.
Mid-morning Snack:
- Mixed Sprouts Salad
- Sprout lentils and beans at home for a cost-effective, nutritious snack.
Lunch:
- Daal (Lentil Soup) with Rice and Mixed Vegetable Bhaji
- Ingredients: Lentils (mug dal or masoor dal), rice, mixed vegetables, onions, tomatoes, spices
- Preparation: Cook lentils with spices. Prepare rice. Stir-fry mixed vegetables.
- Nutrition tip: Combine lentils and rice for a complete protein.
Afternoon Snack:
- Doi-Fuchka (Yogurt-filled Pani Puri)
- Ingredients: Fuchka shells, yogurt, tamarind chutney, chopped onions, spices
- Preparation: Fill fuchka shells with spiced yogurt and tamarind chutney.
Dinner:
- Ilish Bhapa (Steamed Hilsa Fish) with Brown Rice and Spinach Curry
- Ingredients: Hilsa fish, brown rice, spinach, mustard paste, coconut, green chilies
- Preparation: Steam fish with mustard paste. Cook brown rice. Prepare spinach curry.
- Seasonal tip: Buy Hilsa during peak season when prices are lower and freeze portions for later use.
Day 6: Friday
Breakfast:
- Shemai (Sweet Vermicelli Pudding) with Nuts
- Ingredients: Vermicelli, milk, sugar (in moderation), cardamom, mixed nuts
- Preparation: Roast vermicelli, cook with milk and sugar, garnish with nuts.
- Healthy twist: Use low-fat milk and reduce sugar content.
Mid-morning Snack:
- Aam Bhorta (Mashed Mango)
- Seasonal, rich in vitamins, and a good way to use slightly overripe mangoes.
Lunch:
- Shorshe Ilish (Hilsa in Mustard Sauce) with Rice and Lentil Fritters
- Ingredients: Hilsa fish, mustard seeds, green chilies, rice, lentils for fritters
- Preparation: Cook fish in mustard paste. Serve with rice and lentil fritters.
- Budget tip: Use smaller portions of Hilsa and bulk up the meal with lentil fritters.
Afternoon Snack:
- Guava slices with Rock Salt and Red Chili Powder
- A popular street food that’s both tasty and nutritious.
Dinner:
- Vegetable Khichuri with Egg Curry and Tomato Chutney
- Ingredients: Rice, lentils, mixed vegetables, eggs, tomatoes, spices
- Preparation: Cook rice and lentils with vegetables. Prepare egg curry. Make tomato chutney.
- Variation: Add more vegetables and less rice for a lower-carb option.
Day 7: Saturday
Breakfast:
- Chapati Rolls with Leftover Vegetable Curry
- Use leftover curry from previous meals as filling for chapati rolls.
- Cost-saving tip: Making use of leftovers reduces food waste and saves money.
Mid-morning Snack:
- Narikel Naru (Coconut Balls)
- Ingredients: Desiccated coconut, jaggery (in moderation), cardamom
- Preparation: Mix coconut with melted jaggery, form into balls.
Lunch:
- Kacchi Biryani (if budget allows) or Vegetable Biryani
- Ingredients: Rice, meat (if using), or mixed vegetables, yogurt, onions, spices
- Preparation: Layer partially cooked rice with meat or vegetables and spices, then finish cooking.
- Budget tip: Use more vegetables and less meat to keep costs down.
Afternoon Snack:
- Dahi Phuchka (Yogurt-filled Pani Puri)
- A probiotic-rich variation of the popular street food.
Dinner:
- Chingri Malai Curry (Prawn Coconut Curry) with Rice and Stir-Fried Cabbage
- Ingredients: Small prawns, coconut milk, rice, cabbage, onions, spices
- Preparation: Cook prawns in coconut milk curry. Serve with rice and stir-fried cabbage.
- Cost-saving tip: Use smaller prawns which are often more affordable.
Grocery List (for 2 people, 1 week)
Staples:
- Rice (2 kg)
- Whole wheat flour (1 kg)
- Lentils (various types, 1 kg total)
- Cooking oil (500 ml)
- Salt (as needed)
- Sugar (small quantity)
Proteins:
- Eggs (2 dozen)
- Chicken (1 kg)
- Fish (1 kg, mix of various types)
- Beef (500g)
- Dried fish (100g)
- Prawns (250g)
Vegetables:
- Potatoes (1 kg)
- Onions (1 kg)
- Tomatoes (500g)
- Eggplant (2-3)
- Bitter gourd (250g)
- Cabbage (1 small)
- Cauliflower (1 medium)
- Carrots (250g)
- Green beans (250g)
- Spinach or other leafy greens (2 bunches)
- Bottle gourd (1 medium)
- Mixed vegetables (as per availability and preference)
Fruits:
- Seasonal fruits (1 kg, mix of various types)
Dairy:
- Yogurt (500g)
- Milk (1 liter)
Spices and Condiments:
- Turmeric powder
- Cumin powder
- Coriander powder
- Garam masala
- Green chilies
- Ginger
- Garlic
- Mustard seeds
- Tamarind
Others:
- Puffed rice (muri) (500g)
- Vermicelli (100g)
- Coconut (1)
- Mixed nuts (100g)
Tips for Budget-Friendly, Nutritious Eating
Budget-Friendly Grocery Shopping Tips
- Buy in Bulk: Purchase non-perishable items like rice, lentils, and spices in larger quantities for better prices.
- Shop at Local Markets: Prices are often lower at local bazaars compared to supermarkets.
- Choose Seasonal Produce: Fruits and vegetables in season are cheaper and more nutritious.
- Grow Your Own: Even in small spaces, you can grow herbs or small vegetables like chili peppers.
- Plan Your Meals: Reduce waste and impulse buying by planning meals in advance.
- Opt for Whole Foods: Processed foods are often more expensive and less nutritious than whole foods.
- Use Cheaper Alternatives: For example, use mustard oil instead of more expensive vegetable oils when appropriate.
- Stay Hydrated with Water: Choose water over sugary drinks or juices to save money and improve health.
Cooking and Meal Preparation on a Budget
- Use Every Part: Utilize vegetable stems, peels, and chicken bones for stocks and soups.
- Cook in Batches: Prepare larger quantities and store leftovers for quick meals later.
- Opt for Cheaper Protein Sources: Eggs, lentils, and cheaper cuts of meat can provide protein at lower costs.
- Reduce Meat Consumption: Use meat as a flavoring rather than the main component of dishes. This not only saves money but can also be healthier.
- Embrace Plant-Based Proteins: Incorporate more lentils, beans, and legumes into your diet. They’re cheap, nutritious, and versatile.
- Use Traditional Preservation Methods: Pickle vegetables or dry fish to extend their shelf life and add variety to meals.
- Make Your Own Snacks: Prepare homemade snacks like roasted chickpeas or puffed rice mix instead of buying packaged ones.
- Utilize Frozen Vegetables: When fresh vegetables are expensive, frozen can be a nutritious and cost-effective alternative.
- Cook with Friends or Family: Buying and cooking in larger quantities can be more economical. Share meals or ingredients with others.
- Learn to Use Spices Effectively: A well-spiced dish can make simple, inexpensive ingredients taste great.
- Repurpose Leftovers: Transform leftover rice into panta bhat or fried rice, or use vegetable scraps in soups.
- Forage Responsibly: If you live in an area where it’s safe and legal, forage for wild greens like bathua or kochu shaak.
Adapting the Meal Plan
- Seasonal Variations:
- Summer: Incorporate more cooling foods like yogurt-based dishes and fresh fruits.
- Winter: Include more warming spices and hearty soups.
- Monsoon: Focus on easily digestible foods and avoid raw vegetables.
- Regional Adaptations:
- Coastal Areas: Increase fish and seafood consumption if they’re more affordable locally.
- Northern Regions: Include more mustard oil-based dishes and leafy greens.
- Central Regions: Incorporate more freshwater fish and rice-based dishes.
- Dietary Restrictions:
- Vegetarian: Replace meat with paneer, tofu, or increased legumes and eggs.
- Lactose Intolerant: Use coconut milk instead of dairy in recipes where possible.
- Gluten-Free: Replace wheat-based items with rice or corn alternatives.
- Activity Level Adjustments:
- Increase portion sizes or add healthy snacks for more active individuals.
- Reduce carbohydrate portions for less active individuals.
- Budget Fluctuations:
- When funds are tighter, increase plant-based meals and reduce meat consumption.
- When more flexible, incorporate higher-cost items like nuts or certain fish occasionally.
Conclusion
This comprehensive meal plan demonstrates that eating nutritiously in Bangladesh doesn’t have to strain your budget. By leveraging local ingredients, seasonal produce, and traditional cooking methods, it’s possible to create a diverse and satisfying diet that supports health and weight management goals.
Remember, the key to success with any meal plan is flexibility and sustainability. Feel free to adjust this plan based on your personal preferences, local availability of ingredients, and specific health needs. The goal is to create eating habits that you can maintain in the long term, not to follow a rigid set of rules.
Bangladeshi cuisine offers a wealth of nutritious options that are often overlooked in favor of more processed or Western-style foods. By returning to traditional ingredients and cooking methods, while incorporating current nutritional knowledge, we can create a way of eating that is both culturally relevant and health-promoting.
As you implement this meal plan, pay attention to how different foods make you feel. Everyone’s nutritional needs are slightly different, so it’s important to listen to your body and make adjustments as needed. Over time, you’ll develop a personalized approach to eating that nourishes your body, satisfies your taste buds, and respects your budget.
Lastly, remember that healthy eating is just one part of overall wellness. Combine this meal plan with regular physical activity, adequate sleep, stress management, and social connections for a holistic approach to health.
By making small, consistent changes and embracing the rich culinary traditions of Bangladesh, you can achieve your health and weight management goals without breaking the bank. Here’s to your health, your wallet, and the joy of delicious, nutritious eating!
Read More On: Clean-Eating Meal Plan on a Budget, Created by a Dietitian (eatingwell.com)