Low carb
Meal timings Food Types Servings Calorie
Content
Lemon Water • 1 glass warm lemon water with a • 15 kcal
Early teaspoon of honey
Morning Or
Coconut water
Soaked Almonds • 5 almonds soaked overnight • 40 kcal
Or
2 walnuts
Paneer Bhurji • 50g crumbled paneer lightly • 150 kcal
Breakfast sautéed with onions, tomatoes,
and spices
Or
Scrambled tofu
Cucumber Slices • 1 cup cucumber slices seasoned • 20 kcal
with black salt
Or
1 cup fresh radish slices
Buttermilk • 1 glass low-fat buttermilk • 45 kcal
Mid-morning Or
Lemon juice with a pinch
Of rock salt
Sprout Salad • 1 cup sprouted green gram with • 60 kcal
onions, tomatoes, and lemon
Or
chopped lettuce and bell pepper
Cauliflower Rice • 1 cup grated cabbage stir-fried with • 50 kcal
Lunch spices
Or
1 cup cauliflower rice
Dal Tadka • 1 bowl cooked masoor dal • 120 kcal
(prepared with minimal oil)
Or
moong dal soup
Mixed Vegetable • 1 cup mixed vegetable curry • 80 kcal
Curry (zucchini, beans, spinach)
cooked with Indian spices and
no cream
Or
Bhindi sabzi
Roasted Chana • 1 cup roasted chana seasoned • 75 kcal
Snack with chaat masala
Or
roasted peanuts or roasted
makhana
Herbal tea • 1 cup chamomile or mint tea • 10 kcal
Or
Tulsi tea or mint tea or green tea
Palak Paneer • 50g paneer cooked in a spinach • 150 kcal
Dinner gravy with minimal oil
Or
Soy chunks cooked with spinach
Steamed Veggies • 1 cup steamed vegetables (e.g., • 60 kcal
asparagus, beans, or cabbage)
Or
Seasonal greens with garlic
Warm Milk • 1 glass warm unsweetened • 50 kcal
Bedtime almond milk
Or
Soy milk
