Indian meal plan for weight loss

Written byListonic team

Updated on Nov 22, 2024

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.

Meal plan grocery list

Dry goods

Moong dal

Oats

Brown rice

Rajma

Poha

Chickpea flour

Spices & sauces

Mint chutney ingredients

Chaat masala

Cucumber raita ingredients

Cinnamon

Fresh grocery

Mixed vegetables

Cucumbers

Apples

Tomato

Onion

Bakery

Whole wheat rotis

Meats

Tandoori chicken

Dairy & eggs

Skimmed milk

Paneer

Coffee & tea

Green tea

Plant based

Chickpeas

chana

Almonds

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.

Indian meal plan for weight loss exemplary product

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.

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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

Protein: 15%

Fat: 25%

Carbs: 55%

Fiber: 3%

Other: 2%

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

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

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.

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.

Meal plan suggestion

Day 1

Breakfast: Moong Dal Chilla (savory lentil pancakes) with mint chutney (calories: 250, protein: 10g, carbs: 30g, fat: 8g)
Lunch: Mixed vegetable sabzi with two whole wheat rotis (calories: 350, protein: 10g, carbs: 45g, fat: 10g)
Snack: Cucumber slices with a sprinkle of chaat masala (calories: 50, protein: 1g, carbs: 10g, fat: 0g)
Dinner: Grilled tandoori chicken with a side of mixed green salad (calories: 400, protein: 35g, carbs: 15g, fat: 18g)

Day 2

Breakfast: Oatmeal with skimmed milk and a handful of almonds (calories: 300, protein: 10g, carbs: 40g, fat: 12g)
Lunch: Brown rice pulao with mixed vegetables and a side of cucumber raita (calories: 350, protein: 8g, carbs: 50g, fat: 10g)
Snack: Sliced apple with a pinch of cinnamon (calories: 100, protein: 0g, carbs: 25g, fat: 0g)
Dinner: Rajma (kidney beans) curry with one whole wheat roti (calories: 400, protein: 15g, carbs: 60g, fat: 10g)

Day 3

Breakfast: Poha (flattened rice with vegetables) (calories: 250, protein: 5g, carbs: 40g, fat: 5g)
Lunch: Chana masala (spiced chickpeas) with brown rice (calories: 400, protein: 15g, carbs: 55g, fat: 10g)
Snack: Green tea with a handful of roasted chana (calories: 80, protein: 4g, carbs: 10g, fat: 2g)
Dinner: Vegetable stir-fry with paneer (Indian cottage cheese) (calories: 350, protein: 20g, carbs: 30g, fat: 15g)

Day 4

Breakfast: Besan (chickpea flour) cheela with tomato and onion (calories: 300, protein: 10g, carbs: 35g, fat: 10g)
Lunch: Dal (lentil soup) with spinach and one whole wheat roti (calories: 350, protein: 15g, carbs: 50g, fat: 5g)
Snack: Carrot and beetroot salad (calories: 100, protein: 2g, carbs: 20g, fat: 1g)
Dinner: Grilled fish with a side of sautéed vegetables (calories: 400, protein: 35g, carbs: 20g, fat: 15g)

Day 5

Breakfast: Idli (steamed rice cakes) with sambar (vegetable lentil stew) (calories: 300, protein: 8g, carbs: 50g, fat: 5g)
Lunch: Vegetable biryani with brown rice and a side of mint yogurt (calories: 400, protein: 10g, carbs: 55g, fat: 12g)
Snack: Fruit chaat (mixed fruit salad) (calories: 120, protein: 2g, carbs: 28g, fat: 1g)
Dinner: Palak paneer (spinach with cottage cheese) with one whole wheat roti (calories: 350, protein: 18g, carbs: 40g, fat: 15g)

Day 6

Breakfast: Multigrain toast with peanut butter (calories: 250, protein: 8g, carbs: 30g, fat: 12g)
Lunch: Kabuli chana salad (chickpea salad) (calories: 350, protein: 12g, carbs: 40g, fat: 10g)
Snack: Masala buttermilk (calories: 100, protein: 6g, carbs: 10g, fat: 2g)
Dinner: Eggplant (brinjal) curry with whole wheat roti (calories: 400, protein: 12g, carbs: 50g, fat: 15g)

Day 7

Breakfast: Dhokla (steamed chickpea flour cake) with green chutney (calories: 200, protein: 5g, carbs: 30g, fat: 5g)
Lunch: Mushroom matar (mushroom and peas) with one whole wheat roti (calories: 350, protein: 10g, carbs: 45g, fat: 10g)
Snack: Roasted soy nuts (calories: 150, protein: 10g, carbs: 10g, fat: 8g)
Dinner: Grilled paneer tikka with a side of mixed greens (calories: 400, protein: 25g, carbs: 20g, fat: 20g)

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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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