Indian meal plan for healthy eating

Written byListonic team

Updated on Nov 22, 2024

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.

Indian meal plan for healthy eating exemplary product

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

Include a variety of colorful vegetables in every meal to ensure you get a wide range of nutrients and antioxidants.

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.

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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.

Recommended nutrient breakdown

Protein: 15%

Fat: 30%

Carbs: 50%

Fiber: 3%

Other: 2%

How to budget on this meal plan

Bulk-buying staples like brown rice, lentils, and chickpeas can lead to significant savings. Making your own hummus and chutneys can be much cheaper than store-bought versions. Opt for seasonal fruits and vegetables for better prices and freshness. Consider using paneer and yogurt as protein sources, which can be homemade to save costs. Using a variety of spices can transform simple ingredients into flavorful meals without high costs.

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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.

A well-rounded Indian diet for healthy eating should include a variety of nutrient-rich foods. Use plenty of colorful vegetables and fruits such as carrots, bell peppers, and pomegranates to get a broad spectrum of vitamins and minerals. Whole grains like millet and amaranth are great for fiber, while sources of protein such as legumes and yogurt contribute to overall well-being. Don’t forget to incorporate nuts like almonds and walnuts for essential fatty acids.

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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⚠️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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