Indian Meal Plan for Dieting: 7 Days of Healthy Recipes
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
- Flattened rice
- Mixed salad ingredients
- Chicken for tandoori chicken
- Yogurt for cucumber dip
- Oats
- Besan
- Ingredients for sambar
- Apples
- Rajma
- Idli ingredients
- Mushrooms
- Peas
- Fish for baking
- Vegetables for steaming
- Multigrain flour for paratha
- Low-fat paneer
- Kabuli chana
- Buttermilk ingredients
- Spinach
- Ingredients for moong dal chilla
- Ingredients for kadhi pakora
- Fresh fruits for salad
- Ingredients for dhokla
- Lauki
- Roasted chickpeas
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.
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.
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.
Fat
Carbs
Protein
Fiber
Other
Food alternatives
An Indian meal plan meal plan for dieting can be both effective and enjoyable with these alternatives:
- Duck breast provides a richer flavor compared to chicken breast.
- Spiralized zucchini serves as a different base compared to cauliflower pizza crust.
- Cashew cream offers a dairy-free alternative to cream cheese.
- Radicchio adds a bitter taste in salads compared to mixed greens.
- Pine nuts provide a different nutty crunch compared to pumpkin seeds.
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
Any healthy snack ideas?
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
What should I drink on this meal plan?
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.
How to get even more nutrients?
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 suggestions
Indian Meal Plan for Dieting
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
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.
