Home > Diet Plans

Indian diet plan for low carb high protein

Cut the carbs and ramp up the protein with this Indian diet plan. Ideal for those looking to lean down or follow a ketogenic approach, it includes high-protein, low-carb Indian dishes that keep you satisfied and on track.

Get grocery list
Indian diet plan for low carb high protein photo cover

Diet plan grocery list

  • Chicken breast
  • Eggs
  • Cottage cheese
  • Greek yogurt
  • Lentils
  • Tofu
  • Spinach
  • Broccoli
  • Cauliflower
  • Green beans
  • Bell peppers

  • Mushrooms
  • Tomatoes
  • Cucumber
  • Avocado
  • Almonds
  • Walnuts
  • Flaxseeds
  • Chia seeds
  • Quinoa
  • Turkey breast
  • Salmon

  • Shrimp
  • Paneer
  • Mozzarella cheese
  • Green peas
  • Brussels sprouts
  • Asparagus
  • Celery
  • Strawberries
  • Blueberries
  • Lemons
  • Coconut oil

Save this list
Share this list
Article Reviewed

Our editorial team has checked this article to make sure it was accurate at the time of publishing it.

Diet plan overview

Specifically designed to cater to fitness enthusiasts, the indian diet plan for low carb high protein minimizes carbohydrate intake while maximizing protein sources. This dietary approach includes a higher intake of poultry, fish, and plant-based proteins like pulses and paneer.

It’s ideal for those looking to build muscle and lose fat, focusing on high-protein meals that promote satiety and efficient fat burning. The inclusion of low-glycemic vegetables ensures essential nutrients are met without adding excess carbs.

Indian diet plan for low carb high protein exemplary product

Foods to eat

  • Lean Meats: Chicken, turkey, and fish, providing high-quality proteins without excess fat.
  • Low-Carb Vegetables: Leafy greens, cauliflower, and broccoli, rich in nutrients and low in carbs.
  • Eggs: A versatile and excellent protein source that can be eaten any time of the day.
  • Nuts and Seeds: Almonds, walnuts, flaxseeds, and chia seeds for healthy fats and some protein.
  • Cheese: Hard cheeses like cheddar, which are low in carbs and high in fat and protein.
  • Healthy Fats: Olive oil and coconut oil for cooking and dressing salads.

Foods not to eat

  • Starchy Vegetables: Limit potatoes, corn, and peas, which are high in carbohydrates.
  • Sugary Fruits: Reduce intake of mangoes, bananas, and grapes which are high in sugars.
  • Grains: Avoid rice, wheat, and other grains that are high in carbs.
  • Sweetened Dairy: Steer clear of flavored yogurts and sweetened milk which have added sugars.
  • Baked Goods: Limit consumption of breads, cakes, and cookies that are typically high in carbohydrates.
✅ Tip

Embrace paneer in your meals; its low carb, high protein content fits beautifully into a specialized dietary regime.

Main benefits

Tailored for optimal fat loss and muscle preservation, the Indian diet plan for low carb high protein minimizes carbohydrate intake while amplifying protein sources like fish and lentils. This diet helps in maintaining steady blood sugar levels, crucial for sustained energy and appetite control. It’s enriched with healthy fats from coconut oil and avocado, providing long-lasting energy and aiding in satiety. Additionally, the inclusion of leafy greens ensures you get ample vitamins and minerals, supporting overall health.

How to budget on this diet plan

Following a low-carb, high-protein Indian diet can be affordable and satisfying with the right approach. Stock up on budget-friendly protein sources like eggs, chicken, fish, and tofu to keep you feeling full and satisfied without breaking the bank. Opt for low-carb vegetables like spinach, broccoli, and cauliflower to bulk up your meals without adding extra cost. Plan your meals ahead of time to avoid impulse purchases and stick to your budget. Experiment with budget-friendly recipes like vegetable stir-fries, egg curry, or grilled chicken salads to keep your meals interesting and flavorful without spending a fortune.

Download the FREE grocery list for this Diet plan

Get grocery list
picture showing a phone with a shopping list

7-Day Meal Plan for Indian Diet Plan for Low Carb High Protein

Day 1

  • Breakfast: Scrambled eggs with spinach and tomatoes
  • Lunch: Grilled chicken breast with steamed broccoli and cauliflower
  • Dinner: Paneer tikka with bell peppers and a side of green beans
  • Snack: Greek yogurt with blueberries and chia seeds

Day 2

  • Breakfast: Greek yogurt with strawberries, almonds, and flaxseeds
  • Lunch: Lentil soup with spinach and mushrooms
  • Dinner: Baked salmon with asparagus and Brussels sprouts
  • Snack: Cottage cheese with cucumber slices

Day 3

  • Breakfast: Omelette with bell peppers, tomatoes, and mozzarella cheese
  • Lunch: Tofu stir-fry with green beans and broccoli
  • Dinner: Turkey breast with quinoa and steamed cauliflower
  • Snack: Celery sticks with Greek yogurt dip

Day 4

  • Breakfast: Cottage cheese with flaxseeds and blueberries
  • Lunch: Grilled shrimp salad with avocado, cucumber, and spinach
  • Dinner: Chicken breast with Brussels sprouts and green peas
  • Snack: Almonds and walnuts

Day 5

  • Breakfast: Greek yogurt with strawberries, chia seeds, and walnuts
  • Lunch: Paneer and mushroom curry with a side of green beans
  • Dinner: Baked turkey breast with quinoa and asparagus
  • Snack: Cucumber slices with cottage cheese

Day 6

  • Breakfast: Scrambled eggs with spinach and bell peppers
  • Lunch: Tofu and broccoli stir-fry with a side of cauliflower rice
  • Dinner: Grilled salmon with green peas and Brussels sprouts
  • Snack: Greek yogurt with flaxseeds and blueberries

Day 7

  • Breakfast: Omelette with tomatoes, mushrooms, and mozzarella cheese
  • Lunch: Lentil and spinach soup with a side of green beans
  • Dinner: Shrimp and avocado salad with asparagus and cucumber
  • Snack: Almonds and strawberries

Download the FREE grocery list for this Diet plan

Get grocery list
picture showing a phone with a shopping list
⚠️ 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.

fact-checked review
Article Reviewed

Our editorial team checked this article to make sure it was accurate at the time of updating it on April 29, 2024.