Indian meal plan for healthy eating

Updated on May 22, 2025
The Indian meal plan for healthy eating emphasizes a variety of nutritious ingredients native to Indian cuisine. It focuses on fruits, vegetables, whole grains, and lean proteins, with a balanced use of healthy fats like ghee and coconut oil. Traditional Indian spices not only add flavor but also offer health benefits, supporting overall well-being.
Meal plan grocery list
Dry goods
Flattened rice
Brown rice
Lentils
Oats
Rajma
Quinoa
Besan
Fresh grocery
Mixed vegetables
Cucumber
Carrots
Spinach
Onions
Dairy & eggs
Skimmed milk
Cottage cheese
Yogurt
Plant based
Tofu
Hummus
Mixed seeds
Mixed nuts
Spices & sauces
Chana masala ingredients
Mint chutney ingredients
Vegetable biryani ingredients
Idli ingredients
Sambar ingredients
Kadhi Pakora ingredients
Snacks & sweets
Almonds
Honey
Whole wheat rotis
Meal plan overview
Nourish your body with the Indian meal plan for healthy eating. This plan combines the health benefits of Indian foods with a focus on overall well-being.
Packed with vegetables, whole grains, and lean proteins, all flavored with healthful Indian spices, it’s a delightful approach to healthy eating. Incorporating low calorie Indian food such as moong dal soup, grilled tandoori vegetables, and steamed idlis helps manage weight while still enjoying rich and satisfying flavors.

Foods to eat
Diverse Vegetables: A mix of colorful vegetables like carrots, beans, and leafy greens cooked in minimal oil.
Lean Proteins: Grilled or baked chicken, fish, and a variety of dals (lentils).
Whole Grains: Whole wheat chapatis, brown rice, and millets for fiber and nutrients.
Low-Fat Dairy: Skim milk, yogurt, and paneer in moderation.
Healthy Fats: Nuts, seeds, and olive or canola oil for cooking.
Fruits: Seasonal fruits like mangoes, guava, and pomegranate for vitamins and antioxidants.
Ample Hydration: Water, herbal teas, and buttermilk (chaas).
Spices and Herbs: Turmeric, ginger, and garlic for flavor and health benefits.
✅Tip
Foods not to eat
Fried Foods: Deep-fried snacks and dishes which are high in calories and unhealthy fats.
High-Sugar Sweets: Traditional Indian sweets like rasgulla and kheer which are high in sugar.
Refined Carbohydrates: White rice and breads which offer less nutritional value.
High-Fat Dairy: Creamy curries and full-fat milk products.
Processed Snacks: Packaged chips, cookies, and instant noodles.
Excessive Salt: In pickles and papads, which can contribute to high blood pressure.
Sugary Beverages: Sweetened drinks and sodas.
Alcohol: High in calories and not conducive to a healthy diet.
Read more about key products
Main benefits
The Indian meal plan for healthy eating incorporates a variety of nutritious ingredients native to Indian cuisine. It emphasizes fruits, vegetables, whole grains, and lean proteins, with a balanced use of healthy fats like ghee and coconut oil. Traditional Indian spices not only add flavor but also offer health benefits, supporting overall well-being. Indian food for gut health, such as fermented dishes like idli and curd, promotes digestion and a healthy microbiome. Including high fiber Indian foods like lentils, okra, and whole wheat roti further supports digestive health and keeps the body energized.
Recommended nutrient breakdown
Protein: 15%
Fat: 30%
Carbs: 50%
Fiber: 3%
Other: 2%
How to budget on this meal plan
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Packed with vitamins, minerals, and antioxidants:
Extra tips
Healthy Indian snacks that are balanced and nutritious:
- Fruit chaat with seasonal fruits
- Roasted chana
- Sprouted moong salad
- Baked kale chips with Indian spices
- Yogurt with mixed berries and nuts
- Vegetable idli with mint chutney
- Grilled fish tikka
For healthy eating the Indian way, a mix of green tea for its antioxidants, fresh fruit juices without added sugar, buttermilk as a digestive aid, coconut water for hydration, and tulsi tea for stress relief makes a great beverage list.
Meal plan suggestion
Day 1
- Breakfast: Vegetable Poha (flattened rice with mixed vegetables) (calories: 300, protein: 6g, carbs: 50g, fat: 5g)
- Lunch: Chana Masala (spiced chickpeas) with brown rice and cucumber salad (calories: 400, protein: 15g, carbs: 60g, fat: 10g)
- Snack: Roasted chana (calories: 150, protein: 8g, carbs: 20g, fat: 4g)
- Dinner: Palak Paneer (spinach and cottage cheese curry) with whole wheat roti (calories: 350, protein: 18g, carbs: 40g, fat: 15g)
Day 2
- Breakfast: Moong Dal Cheela (lentil crepes) with mint chutney (calories: 250, protein: 12g, carbs: 30g, fat: 8g)
- Lunch: Vegetable biryani with raita (calories: 350, protein: 8g, carbs: 55g, fat: 10g)
- Snack: Sliced cucumbers and carrots with hummus (calories: 120, protein: 3g, carbs: 15g, fat: 6g)
- Dinner: Grilled Tandoori Chicken with mixed greens salad (calories: 400, protein: 30g, carbs: 10g, fat: 20g)
Day 3
- Breakfast: Oatmeal with skimmed milk, almonds, and honey (calories: 300, protein: 10g, carbs: 40g, fat: 10g)
- Lunch: Dal Tadka (lentil curry) with brown rice and steamed vegetables (calories: 400, protein: 15g, carbs: 60g, fat: 10g)
- Snack: Fresh fruit salad (calories: 100, protein: 1g, carbs: 25g, fat: 0g)
- Dinner: Baingan Bharta (roasted eggplant mash) with whole wheat chapati (calories: 350, protein: 6g, carbs: 45g, fat: 15g)
Day 4
- Breakfast: Besan (chickpea flour) and onion pancakes (calories: 250, protein: 10g, carbs: 30g, fat: 10g)
- Lunch: Rajma (kidney beans) curry with brown rice and a side of salad (calories: 400, protein: 15g, carbs: 60g, fat: 10g)
- Snack: Yogurt with mixed seeds (pumpkin, sunflower, flax) (calories: 150, protein: 8g, carbs: 10g, fat: 8g)
- Dinner: Mixed vegetable stir-fry with tofu and a side of quinoa (calories: 400, protein: 20g, carbs: 40g, fat: 15g)
Day 5
- Breakfast: Idli with sambar (steamed rice cakes with lentil and vegetable stew) (calories: 300, protein: 8g, carbs: 50g, fat: 5g)
- Lunch: Kadhi Pakora (yogurt-based curry with chickpea flour fritters) with brown rice (calories: 350, protein: 10g, carbs: 55g, fat: 10g)
- Snack: Mixed nuts (almonds, walnuts, pistachios) (calories: 180, protein: 5g, carbs: 10g, fat: 15g)
- Dinner: Paneer Tikka (grilled paneer) with sautéed vegetables (calories: 400, protein: 25g, carbs: 20g, fat: 25g)
Day 6
- Breakfast: Multigrain paratha with curd (calories: 350, protein: 10g, carbs: 45g, fat: 15g)
- Lunch: Vegetable pulao with chickpeas and cucumber raita (calories: 400, protein: 12g, carbs: 60g, fat: 10g)
- Snack: Roasted makhana (fox nuts) (calories: 100, protein: 3g, carbs: 15g, fat: 4g)
- Dinner: Fish curry with a side of steamed vegetables and one whole wheat roti (calories: 400, protein: 30g, carbs: 30g, fat: 20g)
Day 7
- Breakfast: Dhokla with green chutney (steamed chickpea flour cake) (calories: 200, protein: 5g, carbs: 30g, fat: 5g)
- Lunch: Mushroom matar (mushroom and peas curry) with one whole wheat roti (calories: 350, protein: 10g, carbs: 45g, fat: 12g)
- Snack: Fruit chaat (mixed fruit salad) (calories: 120, protein: 2g, carbs: 28g, fat: 1g)
- Dinner: Vegetable biryani with raita (calories: 400, protein: 8g, carbs: 55g, fat: 15g)
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