Indian meal plan for dieting

Written byListonic team

Updated on Nov 22, 2024

The Indian meal plan for dieting combines the flavorful aspects of Indian cuisine with a focus on calorie control for weight loss. It includes a variety of vegetables, lean meats, and plant-based proteins like lentils and chickpeas. Whole grains and low-fat dairy products are incorporated, providing balanced nutrition while aiding in weight loss.

Meal plan grocery list

Dry goods

Flattened rice

Oats

Besan

Rajma

Multigrain flour for paratha

Kabuli chana

chickpeas

Meats

Chicken for tandoori chicken

Fish for baking

Dairy & eggs

Yogurt for cucumber dip

Low-fat paneer

Buttermilk ingredients

Fresh grocery

Mixed salad ingredients

Apples

Mushrooms

Peas

Vegetables for steaming

Spinach

Fresh fruits for salad

Lauki

Plant based

Ingredients for sambar

Idli ingredients

Ingredients for moong dal chilla

Ingredients for kadhi pakora

Ingredients for dhokla

Meal plan overview

The Indian meal plan for dieting offers a flavorful way to stay on track with your diet goals. It balances calorie-conscious Indian meals with satisfying flavors.

With a focus on portion control and nutrient-dense ingredients, this plan makes dieting enjoyable and effective.

Indian meal plan for dieting exemplary product

Foods to eat

High-Fiber Vegetables: Such as brinjal (eggplant), bhindi (okra), and lauki (bottle gourd).
Lean Proteins: Grilled chicken, fish, and plant-based proteins like tofu and sprouts.
Low-Calorie Grains: Brown rice and whole wheat chapatis in moderation.
Low-Fat Dairy: Skim milk and low-fat yogurt to aid digestion and provide protein.
Healthy Fats: A handful of nuts and seeds, and use of olive or canola oil for cooking.
Hydration: Ample water, herbal teas, and lemon water for detoxification.
Light Fruits: Papaya, watermelon, and berries for natural sweetness and low calories.
Herbs and Spices: Cumin, coriander, and turmeric for metabolism and flavor.

✅Tip

Start your day with a protein-rich breakfast like scrambled tofu with veggies to keep you feeling full and satisfied throughout the morning.

Foods not to eat

Fried and Heavy Snacks: Avoid samosas, kachoris, and pakoras.
High-Sugar Desserts: Such as gulab jamun, jalebi, and halwa.
Refined Grains: Limit white rice and white bread consumption.
High-Fat Dairy: Cream and full-fat milk products.
Calorie-Dense Beverages: Sweetened drinks, lassis, and alcohol.
Cream-Based Curries: Opt for tomato-based or yogurt-based curries instead.
Processed Foods: Packaged snacks and instant meals.
Excessive Oils: Use minimal amounts for cooking.

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Main benefits

The Indian meal plan for dieting is crafted to be low in calories yet rich in nutrients. It includes a variety of vegetables, lean meats, and plant-based proteins like lentils and chickpeas. Whole grains and low-fat dairy products are incorporated, providing balanced nutrition while aiding in weight loss.

Recommended nutrient breakdown

Protein: 15%

Fat: 25%

Carbs: 55%

Fiber: 3%

Other: 2%

How to budget on this meal plan

Purchase ingredients like poha, rajma, and oats in bulk, as they are versatile and can be used in various dishes. Opt for lean proteins like chicken and fish, which can be more cost-effective when bought on sale. Focus on fresh fruits and vegetables for salads, and consider buying them in season for better prices. Homemade dips like yogurt cucumber dip are not only healthier but also more economical than pre-made versions.

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Extra tips

Low-calorie Indian snacks that are perfect for a diet:

Watermelon and feta salad with mint
Celery sticks with peanut butter
Grilled paneer skewers
Baked masala peanuts
Vegetable soup with a dash of lime
Puffed rice with cucumber and tomato
Herbal tea with lemon

Dieting with an Indian twist involves hydrating with lemon water, detoxifying with green tea, keeping the gut healthy with buttermilk, indulging in herbal teas like hibiscus or jasmine, and choosing amla juice for its high vitamin C content.

Dieting doesn't mean you have to give up flavor. Opt for fiber-rich foods and whole grains like quinoa and brown rice that provide satiety and prevent hunger pangs. Lightly cooked vegetables and lean proteins such as grilled fish or tofu can be spiced with turmeric and cumin for a flavorful, low-calorie meal. Using avocado oil or olive oil can add healthy fats necessary for nutrient absorption without compromising your calorie intake.

Meal plan suggestion

Day 1

Breakfast: Vegetable Poha - 250 calories, 5g protein, 40g carbs, 5g fat
Lunch: Grilled Tandoori Chicken with mixed salad - 350 calories, 25g protein, 10g carbs, 15g fat
Snack: Cucumber slices with yogurt dip - 100 calories, 3g protein, 10g carbs, 2g fat
Dinner: Dal Tadka with one whole wheat roti - 400 calories, 15g protein, 55g carbs, 10g fat

Day 2

Breakfast: Oats Upma - 300 calories, 6g protein, 45g carbs, 8g fat
Lunch: Chana Masala with brown rice - 350 calories, 12g protein, 60g carbs, 9g fat
Snack: Green tea and a small bowl of mixed nuts - 150 calories, 5g protein, 6g carbs, 13g fat
Dinner: Grilled paneer and vegetable skewers - 400 calories, 20g protein, 15g carbs, 25g fat

Day 3

Breakfast: Besan Cheela - 250 calories, 12g protein, 30g carbs, 10g fat
Lunch: Vegetable biryani with raita - 350 calories, 8g protein, 55g carbs, 10g fat
Snack: Sliced apple - 100 calories, 0g protein, 25g carbs, 0g fat
Dinner: Rajma curry with one whole wheat roti - 400 calories, 15g protein, 60g carbs, 10g fat

Day 4

Breakfast: Idli with Sambar - 300 calories, 8g protein, 50g carbs, 5g fat
Lunch: Mushroom and peas curry with one whole wheat roti - 350 calories, 10g protein, 45g carbs, 12g fat
Snack: Yogurt with mixed seeds - 100 calories, 6g protein, 10g carbs, 4g fat
Dinner: Baked fish with a side of steamed vegetables - 400 calories, 25g protein, 20g carbs, 15g fat

Day 5

Breakfast: Multigrain paratha with low-fat paneer spread - 350 calories, 10g protein, 45g carbs, 15g fat
Lunch: Kabuli chana salad - 350 calories, 12g protein, 40g carbs, 10g fat
Snack: Masala buttermilk - 50 calories, 3g protein, 5g carbs, 2g fat
Dinner: Palak Paneer with one whole wheat roti - 400 calories, 18g protein, 40g carbs, 20g fat

Day 6

Breakfast: Moong Dal Chilla - 300 calories, 10g protein, 30g carbs, 10g fat
Lunch: Kadhi Pakora with boiled rice - 350 calories, 10g protein, 55g carbs, 10g fat
Snack: Fresh fruit salad - 100 calories, 1g protein, 25g carbs, 0g fat
Dinner: Chicken curry with a side of mixed greens - 400 calories, 30g protein, 20g carbs, 18g fat

Day 7

Breakfast: Dhokla with green chutney - 200 calories, 5g protein, 30g carbs, 5g fat
Lunch: Lauki (bottle gourd) sabzi with two whole wheat rotis - 350 calories, 6g protein, 45g carbs, 10g fat
Snack: Roasted chickpeas - 150 calories, 8g protein, 20g carbs, 4g fat
Dinner: Eggplant (brinjal) curry with one whole wheat roti - 350 calories, 6g protein, 50g carbs, 15g fat

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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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