Indian meal plan for healthy eating

Listonic 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.

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.
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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