The Bharat School Menu

& Lifestyle Plan (May 2025)

By Luke Coutinho
& Team Luke
 From the tiffin box to the classroom, from home kitchens to school canteens — the future
of India is on our plates. As part of our Honorable Prime Minister Shri Narendra Modi Ji’s
vision for a Healthier and Fitter Bharat, Team Luke is proud to present The Bharat School
Menu & Lifestyle Plan—a free monthly initiative. This plan is designed to nourish children
from the grassroots level—at home, in schools, and within families. Created by a team of
integrative experts and meal analysts, the menu is backed by science and years of
practical experience. It offers a balanced, holistic, and kid-friendly approach to nutrition,
with both vegetarian and non-vegetarian options, simple local ingredients, and culturally
relevant meals. Easy lifestyle tips are included to encourage better daily habits in children,
and the menu is available in English and Hindi, with more Indian languages on the way.

This is more than just a menu—it’s a movement to rethink how we feed and care for
young Bharat, one meal at a time.

Become a part of a nationwide movement — to raise a generation that is healthier,

stronger, and more mindful.
 Week 1

Day Breakfast Mid-Morning Snack Lunch Evening Snack Dinner

Monday Vegetable poha Seasonal fruit (as per Cucumber sesame Sweet potato chaat Pumpkin soup
+ availability) seeds salad + or
Steamed sprouts + + Buttermilk Clear chicken soup
or Soaked nuts (if allergic, Okra potato curry (Made from A2 curd +
Boiled egg avoid): + with a dash of Mixed lentil vegetable
+ • 2-4 almonds (soaked Chicken bharta or jeera/cumin powder) khichdi
Coriander chutney overnight) moong dal tadka +
• 1 walnut (halved for + Kadhi
easier chewing) Choice of roti or rice
• 1 soft Medjool date
+
Drink (choose one):
• Lemon jaggery water:
Lukewarm water + a
few drops of lemon + a
small piece of jaggery
dissolved
• Sattu lemonade with
soaked sabja/sweet
basil seeds: Mix 1 tbsp
sattu + water + pinch of
black salt + ½ tsp
soaked sabja + lemon
• Coconut water (fresh,
plain)
Tuesday Idli Same as above Mix kachumber Sesame peanut Macaroni, peas, and
+ salad chikki corn soup
Coconut chutney + + +
+ Beans stir fry Mint lemonade Multigrain
Mixed vegetable poriyal/sabzi (No refined sugar, vegetable Frankie
sambar with + naturally sweetened with
drumstick and Chole by jaggery or raw sprouts/mushroom/
pumpkin or honey) eggs
Fish curry +
+ Pickled onions, and
Choice of roti/ajwain mint chutney
paratha

Wednesday Green moong dal Same as above Masala onion salad Roasted makhana Fresh tomato basil
chilla with pureed with ginger pickle and chana soup
peas + + +
+ Lauki sabzi Buttermilk Mixed vegetable dal
Tomato peanut + (Made from A2 curd paratha
chutney Lobia curry with a dash of +
or jeer/cumin powder) Tomato garlic
Egg curry chutney
+
Choice of roti/rice
Thursday Besan cheela with Same as above Cucumber sticks Boiled corn chaat Hara bhara kebab
grated spinach and sol kadhi (Non-GMO, served with mint chutney
and chopped + with seasonal +
vegetables Methi or palak and veggies, a sprinkle of Special nutri pav
+ peas curry pink salt, a dash of bhaji
Coriander or mint + lime, and topped (Made with an
chutney Chana dal tadka with A2 curd) assortment of
or vegetables, mashed
Chicken stew moong dal in mild
+ Indian garam
Choice of ragi roti or masala, served with
steamed rice gluten-free/wheat
buns or roti)

Friday Jowar vegetable Same as above Sliced onion salad Chana chaat Bottle gourd soup
upma with peas, + + +
carrots, and Mix vegetable pulao Aam panna Beans stir fry
chana dal tadka or (Raw mango, cumin, +
+ Egg pulao mint, jaggery)
Choice of chutney + Garlic dal
A2 curd served with or
a dash of Egg curry
jeera/cumin powder +
Masala methi thepla
Or akki roti
Saturday Ragi, peas, and Same as above Fresh carrot and Hummus with Steamed sprouts
aloo masala dosa ginger pickle cucumber and salad
or + carrot sticks +
Egg masala dosa Bottle gourd chana + Dal palak
+ dal sabzi Refreshing mint or
Tomato garlic + lemonade Chicken curry
chutney Punjabi kadhi with +
veggies Choice of
+ roti/paratha/thepla
Steamed rice

Sunday Special sprouts Same as above Cucumber raita Dates and nuts Spinach & dal soup
misal + ladoo +
+ Special Hyderabadi + Wheat roti pizza with
Gluten-free paneer biryani Refreshing jaljeera spread of Indian
pav/homemade or homemade sauce,
wheat pav Special Hyderabadi assorted vegetables,
or chicken biryani kidney
A2 paneer bhurji + beans/mushroom/c
wholemeal Sliced onion rings hicken, garnished
sandwich with jeera powder with A2 paneer
or
Egg bhurji
wholemeal
sandwich
 Week 2

Day Breakfast Mid-Morning Snack Lunch Evening Snack Dinner

Monday Mushroom dosa Seasonal fruit (as per Pumpkin raita Boiled chana chaat Cream of tomato
with vegetables availability): + + and beetroot soup
or + Carrot sticks with +
Egg dosa with Soaked nuts (if not jeera/cumin Buttermilk A2 paneer tikka
vegetables allergic): powder (Made from A2 curd wraps
+ • 4–5 unsalted pistachios + served with a dash or
Drumstick sambar (shelled) Ridge gourd chana of jeera powder) Chicken tikka wraps
+ • 1–2 cashew nuts dal curry or +
Coconut chutney • 1 soft Medjool date Fish curry Mint chutney and
+ + shredded vegetables
Drink (choose one): Choice of
• Lemon jaggery water: roti/paratha
Lukewarm water +
lemon + small piece of
jaggery
• Sattu drink with soaked
sabja/sweet basil
seeds: 1 tbsp sattu +
water + lemon + black
salt + ½ tsp soaked
sabja
• Aam panna: Raw
mango pulp + jaggery
+ mint + cumin + black
salt + water
Tuesday Daliya upma with Same as above Mix kachumber Besan ladoo Sweet corn
vegetables salad and bottle + vegetable soup
or gourd raita Kokum sharbat +
Rawa upma with + (Naturally sweetened Aloo dal paratha
vegetables Rajma curry with jaggery or raw +
+ or honey, no refined A2 curd raita
Peas (add to Chicken curry sugar)
upma) +
or Steamed rice
Boiled egg (eat
separately)
+
Mint chutney

Wednesday Mini cabbage, Same as above Fresh carrot and Fig almond ladoo Broccoli and peas
spinach, and ginger pickle + soup
carrot pancakes + Refreshing jaljeera +
made of idli or Bottle gourd chana Mix vegetable
ragi batter dal sabzi croquettes
+ + +
Peanut garlic Punjabi kadhi Spaghetti aglio olio
chutney + (Whole wheat
Steamed rice spaghetti tossed
with herbs, veggies,
and kidney beans or
chicken)
Thursday Carrot and methi Same as above Carrot poriyal Macaroni and peas Carrot and
sattu thepla + salad cucumber slices
or Mixed vegetable + +
Egg thepla with and mushroom Refreshing mint Homemade gobi
carrot and methi korma buttermilk manchurian
+ or +
A2 curd dip Egg masala Vegetable rice
curry noodles with
+ paneer/eggs
Choice of lemon
rice/tamarind
rice/coconut rice

Friday A2 paneer bhurji Same as above Homemade chilli Aloo chana tikki Onion rings with
paratha chicken + chaat masala
or or A2 curd +
Egg bhurji paratha Chilli A2 Aloo jeera
+ paneer/mushroom +
Tahini dip + Soybean curry
Fried rice/rice (Non-GMO)
noodles with +
assorted Choice of roti/rice
vegetables
Saturday Spinach roti Same as above Chicken kebab Homemade Mix vegetable
or or Non-GMO popcorn cutlets with
Beetroot paratha Dal kebab + coriander chutney
+ + Jaggery peanut +
Kala chana dry Mint chutney ladoo Spinach and
curry + vegetable dal
Masala chole khichdi and kadhi
+
Choice of fluffy
palak roti or carrot
paratha

Sunday Grilled wholemeal Same as above Mint and carrot Wheat baked papdi Homemade hot and
vegetable raita moong chaat sour soup
sandwich with A2 + + +
paneer or sprouts One pot chicken Lassi Sprouts and
or biryani (Made with A2 curd vegetable-layered
Egg sandwich with or and a drizzle of raw rice
vegetables Mix vegetable honey) or
+ mushroom and Chicken and
Beetroot dip peas biryani vegetable-layered
rice
 Week 3

Day Breakfast Mid-Morning Snack Lunch Evening Snack Dinner

Monday Vegetable poha Seasonal fruit (as per Cucumber sesame Sweet potato chaat Pumpkin soup
+ availability) seeds salad + or
Steamed sprouts + + Buttermilk Clear chicken soup
or Soaked nuts (if allergic, Okra potato curry (Made from A2 curd +
Boiled egg avoid): + with a dash of Mixed lentil
+ • 2-4 almonds (soaked Chicken bharta or jeera/cumin vegetable khichdi
Coriander chutney overnight) moong dal tadka powder) +
• 1 walnut (halved for + Kadhi
easier chewing) Choice of roti or rice
• 1 soft Medjool date

+
Drink (choose one):
• Lemon jaggery water:
Lukewarm water + a
few drops of lemon + a
small piece of jaggery
dissolved
• Sattu lemonade with
soaked sabja/sweet
basil seeds: Mix 1 tbsp
sattu + water + pinch of
black salt + ½ tsp
soaked sabja + lemon
• Coconut water (fresh,
plain)
Tuesday Idli Same as above Mix kachumber Sesame peanut Macaroni, peas, and
+ salad chikki corn soup
Coconut chutney + + +
+ Beans stir fry Mint lemonade Multigrain
Mixed vegetable poriyal/sabzi (No refined sugar, vegetable Frankie
sambar with + naturally sweetened with
drumstick and Chole by jaggery or raw sprouts/mushroom/
or
pumpkin honey) eggs
Fish curry
+
+
Choice of Pickled onions, and
roti/ajwain mint chutney
paratha

Wednesday Green moong dal Same as above Masala onion Roasted makhana Fresh tomato basil
chilla with pureed salad with ginger and chana soup
peas pickle + +
+ + Buttermilk Mixed vegetable dal
Tomato peanut Lauki sabzi (Made from A2 curd paratha
chutney + with a dash of +
Lobia curry jeer/cumin powder) Tomato garlic
or chutney
Egg curry
+
Choice of roti/rice
Thursday Besan cheela with Same as above Cucumber sticks Boiled corn chaat Hara bhara kebab
grated spinach and sol kadhi (Non-GMO, served with mint chutney
and chopped + with seasonal +
vegetables Methi or palak and veggies, a sprinkle Special nutri pav
+ peas curry of pink salt, a dash bhaji
Coriander or mint + of lime, and topped (Made with an
chutney Chana dal tadka with A2 curd) assortment of
or vegetables, mashed
Chicken stew moong dal in mild
+ Indian garam
Choice of ragi roti masala, served with
or steamed rice gluten-free/wheat
buns or roti)

Friday Jowar vegetable Same as above Sliced onion salad Chana chaat Bottle gourd soup
upma with peas, + + +
carrots, and Mix vegetable Aam panna Beans stir fry
chana dal tadka pulao (Raw mango, +
+ or cumin, mint, Garlic dal
Choice of chutney Egg pulao jaggery) or
+ Egg curry
A2 curd served +
with a dash of Masala methi thepla
jeera/cumin Or akki roti
powder
Saturday Ragi, peas, and Same as above Fresh carrot and Hummus with Steamed sprouts
aloo masala dosa ginger pickle cucumber and salad
or + carrot sticks +
Egg masala dosa Bottle gourd chana + Dal palak
+ dal sabzi Refreshing mint or
Tomato garlic + lemonade Chicken curry
chutney Punjabi kadhi with +
veggies Choice of
+ roti/paratha/thepla
Steamed rice

Sunday Special sprouts Same as above Cucumber raita Dates and nuts Spinach & dal soup
misal + ladoo +
+ Special + Wheat roti pizza with
Gluten-free Hyderabadi paneer Refreshing jaljeera spread of Indian
pav/homemade biryani homemade sauce,
wheat pav Or assorted vegetables,
or Special Hyderabadi kidney
A2 paneer bhurji chicken biryani beans/mushroom/c
wholemeal + hicken, garnished
sandwich Sliced onion rings with A2 paneer
or with jeera powder
Egg bhurji
wholemeal
sandwich
 Week 4

Day Breakfast Mid-Morning Snack Lunch Evening Snack Dinner

Monday Mushroom dosa Seasonal fruit (as per Pumpkin raita Boiled chana chaat Cream of tomato
with vegetables availability): + + and beetroot soup
or + Carrot sticks with Buttermilk +
Egg dosa with Soaked nuts (if not jeera/cumin (Made from A2 curd A2 paneer tikka
vegetables allergic): powder served with a dash wraps
+ • 4–5 unsalted pistachios + of jeera powder) or
Drumstick sambar (shelled) Ridge gourd chana Chicken tikka wraps
+ • 1–2 cashew nuts dal curry or +
Coconut chutney • 1 soft Medjool date Fish curry Mint chutney and
+ + shredded vegetables
Drink (choose one): Choice of
• Lemon jaggery water: roti/paratha
Lukewarm water +
lemon + small piece of
jaggery
• Sattu drink with
soaked sabja/sweet
basil seeds: 1 tbsp sattu
+ water + lemon +
black salt + ½ tsp
soaked sabja
• Aam panna: Raw
mango pulp + jaggery
+ mint + cumin + black
salt + wate
Tuesday Daliya upma with Same as above Mix kachumber Besan ladoo Sweet corn
vegetables salad and bottle + vegetable soup
or gourd raita Kokum sharbat +
Rawa upma with + (Naturally sweetened Aloo dal paratha
vegetables Rajma curry with jaggery or raw +
+ or honey, no refined A2 curd raita
Peas (add to Chicken curry sugar)
upma) +
or Steamed rice
Boiled egg (eat
separately)
+
Mint chutney

Wednesday Mini cabbage, Same as above Fresh carrot and Fig almond ladoo Broccoli and peas
spinach, and ginger pickle + soup
carrot pancakes + Refreshing jaljeera +
made of idli or Bottle gourd Mix vegetable
ragi batter chana dal sabzi croquettes
+ + +
Peanut garlic Punjabi kadhi Spaghetti aglio olio
chutney + (Whole wheat
Steamed rice spaghetti tossed
with herbs, veggies,
and kidney beans or
chicken)
Thursday Carrot and methi Same as above Carrot poriyal Macaroni and peas Carrot and
sattu thepla + salad cucumber slices
or Mixed vegetable + +
Egg thepla with and mushroom Refreshing mint Homemade gobi
carrot and methi korma buttermilk manchurian
+ or +
A2 curd dip Egg masala curry Vegetable rice
+ noodles with
Choice of lemon paneer/eggs
rice/tamarind
rice/coconut rice

Friday A2 paneer bhurji Same as above Homemade chilli Aloo chana tikki Onion rings with
paratha chicken + chaat masala
or or A2 curd +
Egg bhurji paratha Chilli A2 Aloo jeera
+ paneer/mushroom +
Tahini dip + Soybean curry
Fried rice/rice (Non-GMO)
noodles with +
assorted vegetables Choice of roti/rice
Saturday Spinach or Same as above Chicken kebab Homemade Mix vegetable
beetroot roti or Non-GMO popcorn cutlets with
or Dal kebab + coriander chutney
Beetroot paratha + Jaggery peanut +
+ Mint chutney ladoo Spinach and
Kala chana dry + vegetable dal
curry Masala chole khichdi and kadhi
+
Choice of fluffy
palak paratha or
carrot roti

Sunday Grilled wholemeal Same as above Mint and carrot Wheat baked papdi Homemade hot and
vegetable raita moong chaat sour soup
sandwich with A2 + + +
paneer or sprouts One pot chicken Lassi Sprouts and
or biryani (Made with A2 curd vegetable-layered
Egg sandwich with or and a drizzle of raw rice
vegetables Mix vegetable honey) or
+ mushroom and Chicken and
Beetroot dip peas biryani vegetable-layered
rice
 We say NO to We say YES to

MSG (ajinomoto) Variety of seasonal fruits

and vegetables
Colours and preservatives
Healthy fats
Refined sugar
Mixed grains

We AIM for
Healthy and nutritionally balanced meals for kids with medium activity
Ingredients that are ethically and consciously sourced
Minimal use of refined flour
Lifestyle Guidelines for Kids By Team Luke
Cellular Nutrition

• Eat a rainbow. Try to include as many colors on your plate as possible. Think red, purple,
green, yellow, orange. The more the color, the more the nutrients.
• Chew every bite. Digestion starts in the mouth.
• Eat without distractions. Eating is a sacred act.
• Learn to read labels before buying packaged foods. If the label has ingredients that feel
unheard of or difficult to pronounce, it is likely to not be clean.
• Eat with gratitude, not disgust. Bless your food. The simplest prayer can be—Thank you.
• Try to finish your last meal of the day as close to sunset as possible.
• Stay adequately hydrated. Carry a water bottle with you at all times. Taper down water
intake post-sunset to reduce visits to the loo at night.

GR
AI
N
/S
TA
RC

What does a balanced

VEGETABLES

nutritional plate look like?

PR

TE
O

IN
Adequate Movement

• Your body is designed to move. Move in any way you can. Make it enjoyable and fun.
• Light walking after meals supports better digestion.
• The right posture matters. Try not to slouch. Keep your shoulders rolled back and relaxed. Keep the
spine straight.
• If you are watching something on the television, take short active breaks, like touching your toes,
spot jogging, imaginary skipping, or gentle stretches.
• Try to take stairs instead of escalators or elevators.

Quality Sleep

• Try to build a consistent sleep routine. Go to bed and wake up around the same time every day.
• Sleep is a light-sensitive process. Try to minimize gadget use an hour before bedtime.
• Make your room as dark as possible. You shouldn't even be able to see your own hand. Use an eye
mask or roll a T-shirt and keep it over your eyes till you drift off to sleep.
• Sleep with a grateful heart. Recap your entire day and offer gratitude for things that went well, no
matter how small.
• Avoid waking up to gadgets and screens. Try to get five to 10 minutes of morning sunshine just
after waking up.
Emotional Wellness

• Emotions are meant to be expressed, not suppressed. You can paint, draw, journal, or talk to
express yourself.
• If you have experienced bullying at school or in your friend circle, express it to your parents,
teachers, or a trusted adult. There is always help available.
• If you are experiencing any strong emotions like anger, hatred, or guilt—please talk it out to your
parents or a trusted adult. There is always a solution and way to handle it.
• What you watch, read, listen, talk, hear shapes you. Be mindful of the content you are consuming.
• Please, Sorry, Thank you—are magic words. Use them intently, meaningfully, and appropriately.

Spirit

• The best and most powerful ways to feel happy from within are—kindness, giving back, and being
grateful and respectful.
• Listen to your inner voice by often checking in with yourself. You can ask yourself questions
like—How am I feeling? What do I truly need at this moment?
• Build a habit of daily prayers. It is important to have faith and believe in something more powerful
than us.
• Try to stay connected to nature in whatever way you can. It makes us feel closer to our inner spirit.
• Look at yourself in the mirror and practice affirmations like: “I am enough”, “I am worthy of love
and success,” and “I am safe, guided, and protected.”
 Breath

• Breath is the most powerful tool you have. It is free. Use it to your advantage.
• The simplest way to practice breathing is belly breathing. Inhale: belly out. Exhale: belly in. Repeat
this a couple of times till you feel calm.
• The two most powerful and effective breathing techniques to feel calm are:
▪ Box breathing: Inhale for four counts, hold for four counts, exhale for four counts, and hold for
four counts. Repeat this four to five times—till you feel calm.
▪ Bee breathing: Inhale deeply through your belly. When you are ready to exhale, make a
humming sound (like mmmmm). Repeat this cycle four to five times—till you feel calm.
• Try to take four to five deep breaths before and after your meals. This supports the digestion,
absorption, and assimilation of nutrients.

A Note for Parents:

• Lead by example. Kids learn by observing, not preaching.

• Involve your kids in activities like cooking, grocery shopping, planning, and more.
• Begin with one to two habits at a time. Build those up gradually.
• Celebrate their small wins. Efforts count more than results.
• Try to reward positive behaviors, outside of the culinary zone.

Disclaimer:
• This menu is thoughtfully designed to support the nutritional needs of children by offering a balanced combination of whole grains, proteins,
healthy fats, carbohydrates, and dietary fiber—aligned with general pediatric dietary guidelines.
• However, nutritional needs can vary widely depending on a child’s age, activity level, and any existing medical conditions. If your child has a
specific health concern or medical condition, we strongly recommend that parents or guardians review the menu and consult a qualified
healthcare professional to ensure it meets your child’s individual dietary requirements.
• Please note: This menu is NOT intended to replace medical advice or treatment prescribed by doctors or healthcare providers.
• If your child is allergic to any ingredients or if certain items do not suit them, kindly omit or substitute them. Always make informed choices
when introducing new foods into your child’s routine or lifestyle.