Indian Meal Plan for Low Carb Diet: Balancing Taste and Health
Listonic team
Updated on Nov 22, 2024
The Indian meal plan for a low carb diet reduces the intake of carbohydrates by focusing on low carb Indian foods with high-protein and high-fiber contents. This includes paneer, lean meats, and legumes, along with non-starchy vegetables. Traditional breads and rice are limited, replaced by low carb Indian food alternatives like cauliflower rice and almond flour rotis.
Meal plan grocery list
Dry goods
Semolina
Brown rice
Chickpea flour
Kidney beans
Quinoa
Lentils
Tapioca pearls
Dairy & eggs
Cottage cheese
Yogurt
Fresh grocery
Mixed vegetables
Spinach
Fruits for salad and smoothies
Mint leaves
Okra
Fenugreek leaves
Carrots
Cucumbers
Fish & seafood
Fish
Snacks & sweets
Honey
Nuts and dried fruits
Hummus ingredients
Plant based
Idli ingredients
Chickpea flour
Baking goods
Coconut
Meal plan overview
Embark on a low carb journey with the low carb Indian diet. This diet plan adapts traditional Indian recipes to fit a low carb lifestyle.
Highlighting low carb vegetables, lean proteins, and healthy fats, all seasoned with Indian spices, it’s a unique and tasty approach to low carb eating habits. You can easily start your weight loss journey or gain weight healthily thanks to proper calorie intake with this Indian food meal plan!
Foods to eat
Low-Carb Vegetables: Spinach (palak), roasted cauliflower, and fenugreek (methi) prepared with minimal oil.
Lean Proteins: Tandoori chicken, grilled fish, and egg-based dishes like boiled eggs or scrambled eggs.
Healthy Fats: Nuts, seeds, and oils such as olive and mustard oil to maintain healthy blood pressure.
Dairy Products: Paneer, Greek yoghurt, and skimmed milk in moderation for protein and calcium.
Low-Sugar Fruits: Berries, avocados (if available), and guava.
Herbs and Spices: Turmeric, ginger, and cinnamon for flavor without carbs.
Hydration: Plenty of water, green tea, coconut milk, almond milk, and buttermilk (chaas) without sugar.
Nuts and Seeds: Almonds, walnuts, and flaxseeds for snacks.
✅Tip
Foods not to eat
High-Carb Foods: White rice, chapatis based on wheat flour, and other grains.
Sugary Sweets: Indian desserts like laddoo, barfi, and rasgulla are bad for your blood sugar.
Starchy Vegetables: Potatoes, green peas, and corn.
Fried Snacks: Avoid pakoras, bhajis, and puris.
Processed Food: Packaged snacks, junk food, and ready-to-eat meals.
Sweetened Beverages: Sugary drinks and high-carb lassis.
Alcohol: High in carbs and empty calories.
Full-Fat Dairy: In excess, especially if high in lactose.
Main benefits
A daily diet of Indian meals with low carbs reduces the risk of consuming too many carbs by focusing on foods with high fiber and protein intake. This leads to a healthy lifestyle and lowers the possibility of weight gain. Indian food groups to eat include paneer, lean meats (like butter chicken), and legumes, along with non-starchy vegetables. Enjoy delicious recipes that cater to your meal preferences with these low carb foods!
Recommended nutrient breakdown
Protein: 30%
Fat: 35%
Carbs: 30%
Fiber: 3%
Other: 2%
How to budget on this meal plan
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Extra tips
These Indian snacks are low in carbohydrates and suitable for a low carb diet:
- Tandoori chicken wings
- Paneer tikka
- Cucumber and radish salad
- Boiled egg with a sprinkle of chaat masala
- Stir-fried mushrooms with garlic
- Spinach and cheese stuffed mushrooms
- Almond and flaxseed ladoo
For a low-carb Indian-style diet, opt for green tea or black coffee without sugar, almond milk as a dairy alternative, lime water for a refreshing touch, and buttermilk to maintain gut health without adding too many carbs.
Meal plan suggestion
Day 1
- Breakfast:Coconut and semolina porridge with nuts
- Lunch:Spinach and cottage cheese curry (Palak Paneer) with a side of brown rice
- Dinner:Grilled fish with a side of mixed vegetable stir-fry
- Snack:Cucumber and carrot sticks with hummus
- Calories🔥: 1200Fat💧: 50gCarbs🌾: 100gProtein🥩: 80g
Day 2
- Breakfast:Fenugreek and chickpea flour pancakes
- Lunch:Quinoa salad with kidney beans, mint leaves, and vegetables
- Dinner:Okra stir-fry with yogurt and side of sprouts
- Snack:Fruit salad with nuts and a drizzle of honey
- Calories🔥: 1150Fat💧: 45gCarbs🌾: 90gProtein🥩: 70g
Day 3
- Breakfast:Tapioca pearls and mixed fruit smoothie
- Lunch:Chickpea flour and vegetable pancakes with mint yogurt
- Dinner:Lentil soup with spinach and coconut cream
- Snack:Almonds and dried fruits
- Calories🔥: 1100Fat💧: 40gCarbs🌾: 85gProtein🥩: 75g
Day 4
- Breakfast:Mixed nuts and cucumber salad with yogurt dressing
- Lunch:Baked fish with a side of sautéed spinach and peas
- Dinner:Grilled cottage cheese steaks with quinoa and mint salad
- Snack:Hummus with sliced vegetables
- Calories🔥: 1200Fat💧: 55gCarbs🌾: 95gProtein🥩: 85g
Day 5
- Breakfast:Semolina and flaxseed porridge
- Lunch:Chickpea and cucumber salad with lemon and olive oil dressing
- Dinner:Lentils and mixed vegetables with coconut oil
- Snack:Greek yogurt with chopped nuts
- Calories🔥: 1130Fat💧: 45gCarbs🌾: 100gProtein🥩: 70g
Day 6
- Breakfast:Greek yogurt with honey and dried fruits
- Lunch:Broccoli and brown rice salad with olive oil
- Dinner:Grilled fish with fenugreek leaves and sprouts
- Snack:Avocado and tomato salad with mint leaves
- Calories🔥: 1180Fat💧: 50gCarbs🌾: 105gProtein🥩: 80g
Day 7
- Breakfast:Semolina and vegetable upma
- Lunch:Kidney beans and quinoa salad with mixed greens
- Dinner:Baked cottage cheese with spinach and tomato sauce
- Snack:Mixed nuts with a few pieces of fruit
- Calories🔥: 1150Fat💧: 45gCarbs🌾: 90gProtein🥩: 75g
Want to learn more?
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