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)
Kheer
Small portion (100g)
Matar gosht
Matar gosht (150g) served with rice (50g) and salad (100g)
Day 3
Porridge
Porridge oats made with semi-skimmed milk (150g)
Roasted chicken
Roasted chicken (250g) with raita (50g) and roast vegetables (120g)
Mango
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)
Apple
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)
Lassi
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)
Milk
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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