Below you can find an South Asian vegetarian 7 day low carb meal plan. You can download this page as a pdf here.

Day 1

Fried egg and paratha

Fried egg (1) and small paratha (70g)

Tarka dal

Tarka dal (150g) and roti (60g)

Mixed fruit

Portion (150g)

Vegetable pilau

Vegetable pilau (100g) served with cucumber raita (50g)

Day 2

Scrambled egg

Scrambled egg (2) with 1 slice of toast

Chickpea salad

Chickpea salad with cucumber, tomatoes and onions (200g) and raita (50g)


Small portion (100g)

Matar paneer

Matar paneer (150g) served with chapati (60g), raita (50g) and salad (100g)

Day 3


Porridge oats made with semi-skimmed milk (150g)

Chana dal

Chana dal (80g) served with chapatti (30g) and salad (80g)


Mango slices (80g)

Paneer & spinach curry

Paneer and spinach curry (150g) with salad (80g) and khubz (50g)

Day 4

Masala omelette

Made with 2 eggs and vegetables (mushrooms, peppers, onions) (80g)

Bhindi curry

Bhindi curry (100g) served with chappati (60g) and salad (80g)

Dry chana

Portion (30g)

Aloo gobi

Aloo gobi (160g) served with chapatti (60g) and side salad (80g)

Day 5

Boiled eggs

Boiled eggs (2) with 1 slice of seeded bread.

Vegetable curry

Vegetable curry (200g) served with raita (50g) and a small chapatti (30g)


Sliced apple (100g)


Khichdi (200g) served with yoghurt (50g) and salad (100g)

Day 6

Boiled eggs

Boiled eggs (2) and 1 slice whole meal bread

Grilled vegetables

Grilled mixed vegetables (70g) and sweet potatoes (60g)


Glass of unsweetened lassi (250ml)

Dal curry

Dal curry (175g) served with a small portion of rice (100g) and salad (80g)

Day 7

Chana with paratha

Chana (100g) with small paratha (60g)

Vegetable noodles

Vegetable noodles (150g) with peppers and carrots (80g)


Glass of semi-skimmed milk (200ml) and portion of mixed nuts (30g)

Saag curry

Saag curry (220g) with small chapatti (30g) and salad (50g)

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