7-day South Asian healthy meal plan

These delicious and healthy meals represent dishes from various South Asian kitchens. The carbohydrates are balanced throughout each day, with each meal containing 40-60 grams of net carbohydrates. Snack options contain around 15 grams of carbohydrate each. Depending on your goals and lifestyle, your calories and carbohydrates may need to be higher; adjust the number of snacks or portion sizes accordingly.

Day 1

Breakfast: 2 slices whole-wheat bread, grandma’s Indian-style omelette and 1 cup (250 mL) plain 2% yogurt (498 calories, 52 g carbohydrates, 6 g fibre, 46 g net carb)

Lunch: 1 cup (250 mL) khichdi, tossed salad with lettuce, cucumbers, tomatoes and radishes, ½ cup (125 mL) plain 2% yogurt and 1 cup (250 mL) blueberries (326 calories, 61 g carbohydrates, 7 g fibre, 54 g net carb)

Dinner: 2 whole-wheat rotis (6 inch/15 cm), 1 cup chana masala and 1 cup (250 mL) eggplant curry (383 calories, 53 g carbohydrates, 9 g fibre, 44 g net carb)

Day 2

Breakfast: 2 small idlis (2 inch/5 cm), 1 cup (250 mL) sambhar, and 1 cup (250 mL) papaya and filter coffee with ½ cup (125 mL) milk and Splenda (305 calories, 56 g carbohydrates, 10 g fibre, 46 g net carb)

Lunch: 1 cup (250 mL) home-style chicken curry, ½ cup (125 ml) okra sabji, 2 whole wheat rotis (6 inch/15 cm), and 1 cup (250 mL) 2% raita (561 calories, 55 g carbohydrates, 5 g fibre, 50 g net carb)

Dinner: 1 cup (250 mL) chicken biryani, ½ cup (125 mL) raita and salad with lettuce, red onion, tomato, and cucumbers (440 calories, 47 g carbohydrates, 4 g fibre, 43 g net carb)

Day 3

Breakfast: 1 cup (250 mL) oatmeal, 2 tbsp (30 mL) chopped walnuts or almonds, 1 cup (250 mL) skim milk and 1 cup (250 mL) blueberries (524 calories, 62 g carbohydrates, 11 g fibre, 51 g net carb)

Lunch: 2 whole-wheat rotis (6 inch/15 cm), 1 cup zucchini curry, ½ cup (125 mL) plain 2% yogurt and 1 clementine (451 calories, 64 g carbohydrates, 8 g fibre, 56 g net carb)

Dinner: 1 cup (250 mL) brown basmati rice, ½ cup (125 mL) dhal, and 1 serving of masala egg kachumber salad (497 calories, 70 g carbohydrates, 9 g fibre, 61 g net carb)

Day 4

Breakfast: 2 whole-wheat rotis (6 inch/15 cm), 1 serving of methi anda bhurji, 1 medium-sized orange and 1 cup (250 mL) 2% milk (491 calories, 63 g carbohydrates, 8 g fibre, 55 g net carb)

Lunch: 1 cup (250 mL) brown basmati rice, 1 cup (250 mL) saag with tofu, tomato, cucumber, and radish salad (355 calories, 56 g carbohydrates, 8 g fibre, 48 g net carb)

Dinner: 2 whole-wheat rotis (6 inch/15 cm), 1 cup Indian spiced potatoes and cauliflower and ½ cup (125 mL) plain 2% yogurt (339 calories, 58 g carbohydrates, 5 g fibre, 53 g net carb)

Day 5

Breakfast: 1½ cups (375 mL) upma with nuts, carrots, and peas, 1 small peach and chai with ½ cup (125 mL) milk and Splenda (385 calories, 43 g carbohydrates, 6 g fibre, 37 g net carb)

Lunch: 1 serving of egg kati roll, 2 cups (500 mL) tomato, cucumber and lettuce salad and 1 small guava (555 calories, 61 g carbohydrates, 8 g fibre, 53 g net carb)

Dinner: ½ cup (250 mL) parboiled rice, 1 cup (250 mL) rajma, 1 cup (250 mL) cooked eggplant and half mango (409 calories, 75 g carbohydrates, 12 g fibre, 63 g net carb)

Day 6

Breakfast: 2 chickpea-flour savoury pancakes (6 inch/15 cm) with veggies, 1 cup (250 mL) Greek yogurt and ½ cup (125 mL) mixed berries and tea/coffee (648 calories, 64 g carbohydrates, 18 g fibre, 46 g net carb)

Lunch: 2 whole-wheat chapatis (6 inch/15 cm), 1 cup (250 mL) gobi sabzi (cauliflower and vegetables, no potato), 1 cup (250 mL) dhal, and 1 cup (250 mL) green salad (340 calories, 56 g carbohydrates, 12 g fibre, 44 g net carb)

Dinner: 1 ½ cups (375 mL) khichdi with lentils and vegetables, 1 cup (250 mL) tomato rasam, and 1 cup (250 mL) spinach raita (497 calories, 56 g carbohydrates, 7 g fibre, 49 g net carb)

Day 7

Breakfast: 1 serving of Bombay egg breakfast sandwich, 1 cup (250 mL) cantaloupe and tea/coffee (457 calories, 43 g carbohydrates, 2 g fibre, 41 g net carb)

Lunch: 1 ½ cups (375 mL) vegetable pulao, 1 cup (250 mL) palak with tofu and 1 cup (250 mL) chaas (545 calories, 65 g carbohydrates, 13 g fibre, 52 g net carb)

Dinner: 2 whole-wheat rotis (6 inch/15 cm), 1 serving of Kerala coconut egg curry and green salad with berries (538 calories, 51 g carbohydrates, 2 g fibre, 49 g net carb)

Snack Options

Snack Options: Each of the following options provides approximately 15 g carbohydrate and 100-150 calories. Include 1 of these snacks per day.

• 1 serving (3 small 2-inch squares) khaman dhokla (made from black gram flour, yogurts, and fat, then steamed and topped with a mixture of oil and spices for a steamed cake.) 
• 1 cup (250 mL) sprouted moon salad (with onion, tomato, lemon and chaat masala)
• Sattu drink
• ½ cup (125 mL) roasted chickpeas
• 1 cup (250 mL) moong beans sprout
• ¼ cup (60 mL) soy nuts with 1 clementine
• 1 medium-sized fruit
• ½ cup (125 mL) plain yogurt with seasonal fruits
• 5 whole-grain crackers with unsalted nuts
• 1 slice whole-grain bread with cheese or nut butter