Below you can find a South Asian 7 day low carb meal plan.

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)

Chicken tikka

Grilled chicken (100g) served with vegetables (80g), raita (50g) and 1 small naan bread

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 gosht

Matar gosht (150g) served with rice (50g) and salad (100g)

Day 3


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

Roasted chicken

Roasted chicken (250g) with raita (50g) and roast vegetables (120g)


Mango slices (80g)

Fish curry

Fish curry (150g) with rice (100g) and salad (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.

Chicken tikka

Chicken tikka (200g) with raita (80g) and salad (80g)


Sliced apple (100g)

Karahi gosht

Karahi gosht (200g) served with chapatti (60g) and salad (100g)

Day 6

Boiled eggs

Boiled eggs (2) and 1 slice whole meal bread

Keema matar

Keema matar (100g) served with a small chapatti (60g) and salad (80g)


Glass of unsweetened lassi (250ml)

Chicken curry

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

Day 7

Chana with paratha

Chana (150g) with small paratha (70g)

Lamb kebabs

Lamb kebabs (100g) and grilled pepper (50g) served with yoghurt dip (50g)


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

Saag gosht

Saag gosht (220g) with small chapatti (35g) and salad (50g)

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