Indian meal plan for low carb high protein

Written byListonic team

Updated on Oct 1, 2024

Cut the carbs while keeping the protein high with the Indian Meal Plan for Low Carb High Protein. This plan features tasty Indian dishes that are low in carbs but packed with protein to keep you full and fueled. Enjoy delicious meals that fit your low-carb, high-protein lifestyle.

Meal plan grocery list

Meats

Chicken breast

Lamb

Fresh grocery

Paneer

Spinach

Kale

Broccoli

Cauliflower

Green beans

Zucchini

Bell peppers

Tomatoes

Onions

Garlic

Ginger

Cilantro

Lemon

Dairy & eggs

Eggs

Greek yogurt

Butter

Plant based

Almonds

Cashews

Chickpeas

Lentils

Spices & sauces

Turmeric

Cumin

Coriander

Garam masala

Olive oil

Coconut oil

Chili powder

Mustard seeds

Fenugreek

Ghee

Meal plan overview

Combine the benefits of low carb and high protein with the Indian Meal Plan for Low Carb High Protein. This plan features dishes such as grilled meats, paneer bhurji, and leafy green salads that are low in carbohydrates but high in protein. Enjoy flavorful meals that support your dietary goals.

Each day provides recipes and tips to help you stick to a low carb, high protein diet while enjoying the rich tastes of Indian food. This plan makes healthy eating simple and satisfying.

Indian meal plan for low carb high protein exemplary product

Foods to eat

Lean Meats and Fish: Chicken, turkey, and fish are excellent sources of high-quality protein with low carbohydrate content. These are ideal for muscle building and repair.
Leafy Greens: Spinach, kale, and other leafy greens are low in carbs and high in fiber and essential nutrients. They provide necessary vitamins and minerals with minimal impact on blood sugar.
Healthy Oils: Use olive oil and coconut oil for cooking and salads to add healthy fats and flavor without carbs.
Seeds and Nuts: Snack on almonds, walnuts, and pumpkin seeds which are low in carbs and high in fats and proteins.

✅Tip

Swap regular rice with cauliflower rice in your biryani to keep the carbs low while still enjoying the flavors.

Foods not to eat

High-Carb Foods: Avoid rice, wheat, and other grains that are high in carbohydrates. These can interfere with the metabolic state of ketosis in a low-carb diet.
Sweetened Beverages: Eliminate sugary drinks which are high in carbs and offer no nutritional value. These can lead to sugar crashes and increased hunger.
Starchy Vegetables: Limit potatoes, peas, and corn, which are high in carbohydrates and can disrupt a low-carb diet.

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Main benefits

Following the Indian meal plan for low carb high protein can be quite beneficial. The plan includes plenty of lean proteins like chicken, fish, and paneer, which help build and repair tissues without adding too many carbs. Spices and herbs add flavor without the need for carb-heavy sauces or ingredients. Additionally, low-carb vegetables like spinach and cauliflower ensure you get essential nutrients while keeping your carb intake in check. This approach not only supports muscle maintenance but also helps in managing weight effectively.

Recommended nutrient breakdown

Protein: 30%

Fat: 35%

Carbs: 30%

Fiber: 3%

Other: 2%

How to budget on this meal plan

The Indian meal plan for low carb high protein emphasizes lean proteins and low-carb vegetables. Purchasing protein sources like chicken and fish in bulk can reduce costs. Eggs are a budget-friendly, versatile protein that can be used in various dishes. Incorporating more affordable low-carb vegetables like spinach, cauliflower, and zucchini can help keep your grocery bill in check. Making your own snacks like spiced nuts or paneer tikka can provide low-carb, high-protein options without the high cost of pre-packaged items.

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Extra tips

Here are some low carb high protein Indian snacks:

Paneer tikka
Boiled eggs with masala
Roasted almonds and walnuts
Chicken kebabs
Greek yogurt with a sprinkle of cumin
Stuffed bell peppers with minced chicken
Egg bhurji (scrambled eggs)

For a low carb high protein diet, drink options include water, coconut water, and buttermilk (without added sugar). Herbal teas like ginger or tulsi tea can provide additional health benefits. Avoid sugary drinks and opt for beverages that support hydration and nutrient intake.

For a low carb high protein diet, focus on nutrient-dense Indian foods. Choose protein sources like chicken, fish, paneer, and tofu, seasoned with spices. Include low-carb vegetables such as spinach, bell peppers, and cauliflower for essential vitamins and minerals. Add healthy fats from ghee, coconut oil, and nuts. Avoid high-carb grains and opt for alternatives like almond flour and coconut flour. Finish with a serving of fresh low-carb fruit like berries to add natural sweetness and additional nutrients. This approach ensures a balance of high protein and low carbohydrates while maintaining nutrient density.

Meal plan suggestion

Day 1

Breakfast:Paneer bhurji with spinach
Lunch:Grilled chicken breast with kale salad and lemon dressing
Dinner:Lamb curry with cauliflower rice
Snack:Greek yogurt with almonds

Day 2

Breakfast:Scrambled eggs with diced tomatoes and onions
Lunch:Chickpea salad with cucumbers, tomatoes, and cilantro
Dinner:Stir-fried broccoli and bell peppers with sliced lamb
Snack:Roasted cashews with chili powder

Day 3

Breakfast:Omelette with kale, onions, and bell peppers
Lunch:Chicken tikka with roasted zucchini
Dinner:Paneer and spinach curry
Snack:Lentil soup with turmeric and cumin

Day 4

Breakfast:Greek yogurt with crushed almonds and honey
Lunch:Lamb kebabs with grilled green beans
Dinner:Chicken stir-fry with broccoli and ginger-garlic paste
Snack:Boiled eggs with a sprinkle of garam masala

Day 5

Breakfast:Paneer stuffed bell peppers
Lunch:Grilled chicken with tomato and cucumber salad
Dinner:Lamb saag
Snack:Cauliflower florets roasted in olive oil and turmeric

Day 6

Breakfast:Spinach and paneer omelette
Lunch:Roasted chickpeas with garam masala
Dinner:Lamb chops with steamed broccoli and garlic butter
Snack:Cashew and cilantro pesto with raw zucchini slices

Day 7

Breakfast:Almond and coconut oil porridge
Lunch:Chicken salad with spinach, bell peppers, and a mustard seed dressing
Dinner:Fenugreek flavored lamb curry with side of sautéed kale
Snack:Greek yogurt mixed with crushed cashews and a pinch of chili powder

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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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