Asian meal plan for low carb diet

Written byListonic team

Updated on Nov 22, 2024

The Asian meal plan for a low carb diet adapts traditional Asian dishes to fit a low-carbohydrate lifestyle. It focuses on high protein foods like meat, fish, and tofu, along with a variety of non-starchy vegetables. Traditional high-carb items like rice and noodles are limited or replaced with low-carb alternatives.

Meal plan grocery list

Fresh grocery

Spinach

Mushrooms

Lime

Almonds

Avocado

Cucumber

Bell peppers

Onions

Tomatoes

Zucchini

Green chilies

Meats

Salmon

Chicken breast

Beef

Dairy & eggs

Greek yogurt

Eggs

Fish & seafood

Sashimi

Plant based

Tofu

Hummus

Chia seeds

Kimchi

Protein powder

Sesame seeds

Spices & sauces

Hoisin sauce

Meal plan overview

Embark on a low carb adventure with the Asian meal plan for a low carb diet. This plan adapts traditional Asian dishes to fit a low carb lifestyle, focusing on high-protein and low-carb ingredients.

Highlighting vegetables, seafood, and meats, it’s a flavorful way to stick to a low carb diet.

Asian meal plan for low carb diet exemplary product

Foods to eat

Lean Proteins: Fish, chicken, beef, and tofu prepared without sugary sauces.
Non-Starchy Vegetables: Leafy greens, eggplants, and zucchini.
Low-Carb Fruits: Berries, avocados, and tomatoes in moderation.
Nuts and Seeds: Almonds, walnuts, and pumpkin seeds for snacks.
Healthy Fats: Olive oil, coconut oil, and ghee for cooking and flavor.
Seafood: Sashimi, grilled fish, and seafood stews.
Dairy: Cheese and Greek yogurt in moderation.
Herbal Teas: Green tea and other non-sweetened herbal teas for hydration.

✅Tip

Swap out noodles for spiralized vegetables like zucchini or carrots to significantly reduce the carb content of your meals while still enjoying Asian-inspired flavors.

Foods not to eat

High-Carb Foods: Rice, noodles, and breads should be limited or avoided.
Sugary Snacks: Traditional sweets, sweet buns, and desserts.
Fried Foods: Tempura and other deep-fried items high in carbs and fats.
Starchy Vegetables: Potatoes, sweet potatoes, and corn.
High-Sugar Fruits: Mangoes, bananas, and pineapples in excess.
Processed Foods: Packaged snacks and instant meals high in carbs.
Sugary Beverages: Sweetened teas and soft drinks.
Alcohol: Can disrupt ketosis and add unnecessary carbs.

Join 20M+ smart shoppers worldwide

Main benefits

The Asian meal plan for a low carb diet adapts traditional Asian dishes to fit a low carbohydrate lifestyle. It focuses on increasing protein and healthy fats while reducing carbs. This includes dishes with lean meats, fish, tofu, and a variety of non-starchy vegetables, using low-carb alternatives for traditional staples like rice and noodles.

Recommended nutrient breakdown

Protein: 30%

Fat: 35%

Carbs: 30%

Fiber: 3%

Other: 2%

How to budget on this meal plan

Focus on low-carb vegetables like spinach, mushrooms, and zucchini, which can be more affordable when bought in season. Opt for lean proteins like salmon, chicken breast, and tofu, which can be more economical when bought in bulk. Consider making your own dressings and sauces to control ingredients and save money. Nuts and seeds like almonds and chia seeds can be bought in bulk for snacks and meal additions.

Download the grocery list for FREE

Add and remove items
Sort items by store aisles
Share the list with your partner

Extra tips

Enjoy these Asian low-carb snacks for a healthier choice:

Chicken lettuce wraps
Avocado and shrimp salad
Stir-fried zucchini noodles
Grilled eggplant with miso glaze
Seaweed salad
Cucumber and radish kimchi
Beef tataki with ponzu sauce

In a low carb Asian diet, water is essential. Green tea and black coffee are great for their minimal carb content. Herbal teas, such as ginger, can aid digestion. Consider unsweetened almond milk as a low carb, dairy-free option.

Adapting a low-carb diet with Asian foods involves selecting ingredients that are low in carbohydrates yet high in other nutrients. Replace traditional noodles with shirataki or zucchini noodles. Use cauliflower rice instead of regular rice to keep the carb count low while still enjoying a satisfying meal. Fish and seafood, along with tofu, are excellent protein sources that do not contribute carbohydrates.

Meal plan suggestion

Day 1

Breakfast: Scrambled Eggs with Spinach and Mushrooms (calories: 250, carbs: 5g, protein: 20g, fat: 15g)
Lunch: Thai Beef Salad with Fresh Herbs and a Lime Dressing (calories: 350, carbs: 10g, protein: 25g, fat: 20g)
Snack: A handful of Almonds (calories: 160, carbs: 6g, protein: 6g, fat: 14g)
Dinner: Grilled Salmon with Steamed Asparagus (calories: 400, carbs: 8g, protein: 30g, fat: 25g)

Day 2

Breakfast: Avocado and Tofu Salad with Sesame Seeds (calories: 300, carbs: 10g, protein: 12g, fat: 22g)
Lunch: Chicken Lettuce Wraps with Bell Peppers and Hoisin Sauce (calories: 350, carbs: 15g, protein: 25g, fat: 20g)
Snack: Cucumber Slices with Hummus (calories: 100, carbs: 8g, protein: 4g, fat: 6g)
Dinner: Stir-Fried Shrimp and Mixed Vegetables in a Garlic Sauce (calories: 350, carbs: 12g, protein: 25g, fat: 18g)

Day 3

Breakfast: Omelette with Onions, Tomatoes, and Green Chilies (calories: 250, carbs: 6g, protein: 18g, fat: 16g)
Lunch: Vietnamese Pho with Zucchini Noodles and Beef (calories: 350, carbs: 10g, protein: 28g, fat: 20g)
Snack: Greek Yogurt with a sprinkle of Chia Seeds (calories: 120, carbs: 10g, protein: 10g, fat: 4g)
Dinner: Korean Bulgogi (grilled marinated beef) with Kimchi (calories: 400, carbs: 5g, protein: 30g, fat: 28g)

Day 4

Breakfast: Protein Shake with Spinach, Almond Milk, and Protein Powder (calories: 200, carbs: 8g, protein: 20g, fat: 8g)
Lunch: Japanese Sashimi Salad with Avocado and Soy Ginger Dressing (calories: 350, carbs: 12g, protein: 25g, fat: 22g)
Snack: A Small Bag of Seaweed Snacks (calories: 50, carbs: 1g, protein: 2g, fat: 2g)
Dinner: Indian Paneer Tikka with a Side of Grilled Vegetables (calories: 400, carbs: 15g, protein: 20g, fat: 25g)

Day 5

Breakfast: Coconut Milk Chia Pudding with Berries (calories: 250, carbs: 10g, protein: 6g, fat: 20g)
Lunch: Thai Curry Chicken with Eggplant (no rice) (calories: 350, carbs: 10g, protein: 25g, fat: 22g)
Snack: Hard-Boiled Eggs (calories: 140, carbs: 1g, protein: 12g, fat: 10g)
Dinner: Chinese Stir-Fried Beef with Broccoli (calories: 400, carbs: 12g, protein: 30g, fat: 25g)

Day 6

Breakfast: Mushroom and Cheese Frittata (calories: 300, carbs: 6g, protein: 20g, fat: 22g)
Lunch: Sashimi Platter with Miso Soup (calories: 350, carbs: 10g, protein: 30g, fat: 18g)
Snack: Celery Sticks with Almond Butter (calories: 100, carbs: 6g, protein: 4g, fat: 8g)
Dinner: Grilled Mackerel with a Side Salad (calories: 400, carbs: 8g, protein: 30g, fat: 28g)

Day 7

Breakfast: Mixed Berry Smoothie with Almond Milk and Protein Powder (calories: 250, carbs: 15g, protein: 20g, fat: 10g)
Lunch: Asian Chicken Salad with Mixed Greens, Cucumber, and a Light Vinaigrette (calories: 300, carbs: 10g, protein: 25g, fat: 18g)
Snack: A Handful of Pumpkin Seeds (calories: 150, carbs: 5g, protein: 7g, fat: 13g)
Dinner: Vietnamese Lemongrass Pork Chops with a Side of Pickled Vegetables (calories: 400, carbs: 10g, protein: 30g, fat: 26g)

Download the FREE grocery list for this meal plan

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.

Other meal plans

7-day Meal Plan For Mediterranean Diet

Embarking on a Mediterranean journey? You're in for a treat! Discover the secrets of a 7-day Mediterranean diet meal plan and how it can invigorate your health. This article will guide you through a flavorful world of nutritious foods and show you how to turn these meals into an efficient shopping list. Let's set sail!

7-day Meal Plan For Weight Loss

Ready to kickstart your weight loss journey? A 7-day meal plan tailored for weight loss could be your golden ticket. In this article, we'll explore how to craft a meal plan that's both delicious and effective for shedding pounds, plus tips on transforming it into a smart shopping list. Time to get excited about your health goals!

7-day Meal Plan For Diabetics

Managing diabetes with diet doesn't have to be daunting. Learn how a 7-day meal plan can help control your blood sugar and improve overall health. We'll guide you through creating diabetic-friendly meals and turning them into a simple shopping list. Let's make healthy eating a breeze!