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)
Kheer
Small portion (100g)
Matar paneer
Matar paneer (150g) served with chapati (60g), raita (50g) and salad (100g)
Day 3
Porridge
Porridge oats made with semi-skimmed milk (150g)
Chana dal
Chana dal (80g) served with chapatti (30g) and salad (80g)
Mango
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)
Apple
Sliced apple (100g)
Khichdi
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)
Lassi
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)
Milk
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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