Indian meal plan for dieting

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.

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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

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Article reviewed

Written by our editorial team.
Published on Feb. 29, 2024.
Updated on Nov 22, 2024.

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.

🎓 Recommended nutrient breakdown

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.

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