Indian diet plan for beginners

Written byListonic team

Updated on Nov 1, 2024

New to Indian cuisine? Start with this beginner-friendly Indian diet plan. It’s packed with a variety of flavorful, nutritious dishes that are simple to prepare and perfect for easing into the diverse world of Indian food.

Diet plan grocery list

Rice

Wheat flour

Lentils

Chickpeas

Potatoes

Onions

Tomatoes

Garlic

Ginger

Green chilies

Spinach

Cauliflower

Cabbage

Carrots

Bell peppers

Eggplant

Okra

Bananas

Apples

Oranges

Mangoes

Chicken

Fish

Mutton

Eggs

Milk

Yogurt

Cottage cheese

Ghee

Mustard oil

Turmeric powder

Cumin seeds

Coriander leaves

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Diet plan overview

The indian diet plan for beginners is a great introduction to the rich flavors and diverse ingredients typical of Indian cuisine. It focuses on simple recipes that are easy to prepare, incorporating a variety of spices to boost both flavor and nutritional value.

This plan gradually introduces new foods and cooking techniques, making it less overwhelming for those new to Indian cooking. Balanced meals include staples like rice, dal, and roti, complemented by vegetable curries and yogurt.

Indian diet plan for beginners exemplary product

Foods to eat

Whole Grains: Include basmati rice, whole wheat roti, and millet for good digestion and energy.
Lean Proteins: Chicken, fish, dal, and paneer are great for building a balanced diet.
Fruits and Vegetables: Incorporate a variety of seasonal fruits and vegetables for vitamins and minerals.
Healthy Fats: Use moderate amounts of ghee, coconut oil, and mustard oil in cooking.
Yogurt and Buttermilk: Add these for probiotics, calcium, and a refreshing taste.

✅ Tip

Start your Indian diet journey by experimenting with sprouting your lentils and beans to enhance digestion and nutrient absorption.

Foods not to eat

Refined Sugar: Avoid sweets and sugary drinks which provide empty calories.
Deep-Fried Foods: Cut back on pakoras, samosas, and bhajis that are high in unhealthy fats.
Refined Carbs: Limit consumption of white bread and other refined flour products.
Heavy Spices: While spices are central to Indian cuisine, overuse can upset the stomach.
Excessive Salt: Reduce salt in dishes to maintain heart health and prevent water retention.

Main benefits

The Indian diet plan for beginners introduces newcomers to a fiber-rich diet with a variety of legumes and vegetables, making it ideal for improving digestion. It’s rich in spices like turmeric and ginger that offer anti-inflammatory benefits, which are crucial for overall health. The plan emphasizes low-fat dairy and plant-based proteins, ensuring a balanced intake of essential nutrients. Plus, the inclusion of whole grains like millet and amaranth supports sustained energy levels throughout the day.

📊 50% of Americans said they follow a specific diet or eating pattern (Source)

How to budget on this diet plan

Embarking on an Indian diet plan as a beginner can be exciting and budget-friendly with some savvy tips. Start by stocking up on staple ingredients like rice, lentils, and spices, which can be bought in bulk for cost savings. Opt for plant-based proteins like lentils, chickpeas, and tofu, which are not only affordable but also nutritious. Explore local Indian markets or grocery stores for budget-friendly produce and specialty items. And don't be afraid to get creative with spices and flavors to keep your meals interesting without breaking the bank. Remember, simplicity is key when starting out on your Indian diet journey.

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Meal plan suggestion

Day 1

Breakfast:Spinach and cottage cheese paratha (whole wheat flour)
Lunch:Rice with chickpea curry, cucumber raita
Dinner:Chicken curry with chapati, mixed vegetable salad (tomatoes, onions, carrots)
Snack:Apple slices with yogurt

Day 2

Breakfast:Vegetable upma (semolina made from wheat flour, mixed vegetables)
Lunch:Lentil soup with rice, cabbage and carrot stir-fry
Dinner:Mutton curry with rice, coriander chutney
Snack:Banana with milk

Day 3

Breakfast:Boiled eggs with spinach and tomato salad
Lunch:Fish curry with rice, okra fry
Dinner:Eggplant and potato curry with chapati
Snack:Mango smoothie (milk, mango, yogurt)

Day 4

Breakfast:Cottage cheese and tomato stuffed paratha (whole wheat flour)
Lunch:Chicken biryani (rice, chicken, spices), cucumber raita
Dinner:Lentil dal with rice, spinach stir-fry
Snack:Orange slices with yogurt

Day 5

Breakfast:Carrot and ginger smoothie (milk, carrots, ginger)
Lunch:Mutton keema with chapati, onion and tomato salad
Dinner:Fish fry with rice, bell pepper stir-fry
Snack:Apple and banana salad

Day 6

Breakfast:Vegetable poha (flattened rice, mixed vegetables)
Lunch:Chickpea curry with rice, coriander chutney
Dinner:Chicken tikka with chapati, cabbage and carrot slaw
Snack:Mango slices with yogurt

Day 7

Breakfast:Scrambled eggs with spinach and tomatoes
Lunch:Lentil dal with rice, okra fry
Dinner:Mutton curry with rice, bell pepper stir-fry
Snack:Orange and banana smoothie (milk, oranges, bananas)

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⚠️ Keep in mind

As with any dietary change, it is recommended to consult with a healthcare professional or registered dietitian before changing your dietary habits.

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