Indian Meal Plan for Weight Loss: Grocery List and Meal Prep Tips

The Indian meal plan for weight loss focuses on low-calorie, nutrient-rich Indian foods. It includes a balanced mix of vegetables, lean proteins like chicken and fish, and legumes. Whole grains such as millets and brown rice are preferred over refined grains. Portion control is emphasized, and dishes are prepared with minimal oil and healthy cooking methods like grilling and steaming to aid in weight loss while maintaining the essence of Indian cuisine.

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Meal plan grocery list

Moong dal
Mint chutney ingredients
Mixed vegetables
Whole wheat rotis
Cucumbers
Chaat masala
Tandoori chicken
Mixed green salad ingredients

Oats
Skimmed milk
Almonds
Brown rice
Cucumber raita ingredients
Apples
Cinnamon
Rajma

Poha
Chickpeas
Green tea
Roasted chana
Paneer
Chickpea flour
Tomato
Onion

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Written by our editorial team.
Published on Feb. 29, 2024.
Updated on Oct. 1, 2024.

Meal plan overview

Shed pounds deliciously with the Indian meal plan for weight loss. This plan combines low-calorie Indian dishes with balanced nutrition for effective weight management.

Featuring a variety of spices, vegetables, and lean proteins, it’s a tasty way to achieve weight loss goals.

Foods to eat

Low-Calorie Vegetables: Spinach, cauliflower, cabbage, and bell peppers cooked with minimal oil.
Lean Proteins: Grilled chicken, fish, and dal (lentils) for satisfying protein with low fat.
Whole Grains: Whole wheat chapatis, brown rice, and millet in moderation.
Low-Fat Dairy: Skim milk, low-fat yogurt (curd), and paneer (cottage cheese).
Fruits: Apples, berries, and papaya for natural sweetness and fiber.
Nuts and Seeds: Almonds, walnuts, and flaxseeds in small quantities for healthy fats.
Herbal Teas: Green tea, tulsi tea, or ginger tea for metabolism boosting.
Ample Water: To stay hydrated and aid digestion.

✅ Tip

Use spices like turmeric, cumin, and ginger to add flavor to your meals without adding extra calories, and focus on incorporating more vegetables and lean protein sources into your favorite Indian dishes for weight loss.

Foods not to eat

Fried Snacks: Samosas, pakoras, and bhujia which are high in calories and unhealthy fats.
Sugary Sweets: Gulab jamun, jalebi, and halwa which are high in sugar and calories.
Refined Carbohydrates: White rice and white bread which lack fiber and nutrients.
Full-Fat Dairy: High-fat milk and cream-based dishes.
High-Calorie Beverages: Sweetened drinks and high-fat lassis.
Heavy Cream-Based Curries: Opt for tomato or spinach-based gravies instead.
Excessive Oil in Cooking: Use minimal amounts of healthier oils like olive or canola.
Processed Foods: Chips, instant noodles, and other processed snacks.

Main benefits

The Indian meal plan for weight loss focuses on low-calorie, nutrient-rich Indian foods. It includes a balanced mix of vegetables, lean proteins like chicken and fish, and legumes. Whole grains such as millets and brown rice are preferred over refined grains. Portion control is emphasized, along with the use of healthy cooking methods like grilling and steaming, to create satisfying yet weight-loss-friendly meals.

🎓 Recommended nutrient breakdown

Fat

Carbs

Protein

Fiber

Other

Food alternatives

An Indian meal plan meal plan for weight loss can be both effective and varied with these substitutions:

Tempeh provides a different texture and higher protein content than tofu.
Cauliflower rice serves as a low-carb alternative to regular rice.
Almond flour tortillas offer a unique twist compared to whole grain wraps.
Blackberries can replace blueberries for a different antioxidant-rich fruit.
Cashew cream can be used instead of feta cheese for a creamy texture in dishes.

How to budget on this meal plan

Moong dal and other lentils are affordable and versatile, making them great for a weight loss diet. Whole wheat rotis can be made at home for a healthier and cheaper alternative to store-bought versions. Opt for seasonal vegetables and fruits to keep costs down. Homemade chutneys and raita are cost-effective and can be used in multiple dishes. Tandoori chicken and paneer can be made at home for protein-rich meals.

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Extra tips

Any healthy snack ideas?

These Indian snacks are great for weight loss, focusing on low-calorie, nutritious options:

Steamed sprouts with lime and pepper
Mixed vegetable salad with herbs
Low-fat dahi with cucumber
Grilled tandoori chicken pieces
Roasted fox nuts (makhana)
Fruit salad with a dash of cinnamon
Cucumber and carrot sticks with hummus

What should I drink on this meal plan?

In an Indian-style weight loss diet, water infused with cucumber and mint aids hydration and weight management. Herbal teas, like tulsi or green tea, are great for metabolism. Buttermilk is a good probiotic, and nimbu pani (lemon water) offers a refreshing low-calorie option.

How to get even more nutrients?

When focusing on weight loss with an Indian diet, it's crucial to consume foods that keep you feeling full for longer periods to avoid overeating. Opt for high-fiber options like whole grains (e.g., brown rice, whole wheat roti) and plenty of vegetables like spinach and broccoli. Include good protein sources such as dal and paneer, and use healthy fats like mustard oil and ghee in moderation to enhance flavor without adding excessive calories.

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