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
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.
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.
✅ Tip
Embrace paneer in your meals; its low carb, high protein content fits beautifully into a specialized dietary regime.
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.
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.
📊 Nearly three-quarters of Americans are cutting back on sugar (Source)
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.
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Meal plan suggestion
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
Want to learn more?
⚠️ 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.
Article reviewed
- Written by our editorial team.
- Published on May 22, 2024
- Updated on Nov 1, 2024