NEWS & EVENTS 
SPECIALTY CARE
7-Day Sample Meal Plan [South Asian Non-Vegetarian]
Updated: 04/22/26
7-day sample meal plan inspired by South Asian cuisine for those who are interested in following a low-carbohydrate (<130g per day) meal plan. Breakfast, lunch, and dinner meals are listed with total carbohydrate estimates.
Expand to read the text of this print resource.
7-Day Sample Meal Plan [South Asian Non-Vegetarian]
Here is a sample 7-day meal plan inspired by South Asian cuisine for those who are interested in following a low-carbohydrate meal plan. Breakfast, lunch, and dinner meals are listed below with total carbohydrate estimates.
Find these recipes in detail and snack options at michmed.org/wrKJm
Day | Breakfast | Lunch | Dinner |
SUNDAY | Egg Bhurji made with 3 eggs, diced onion, tomato, and green bell pepper, and spices Serve with ½ cup sliced mango
Total carbs: 32g | Rohu Fish Curry made with 1lb fish, diced onion, tomatoes and spices Serve with 2 low carb roti
Total carbs: 20g | Patta Gobi Matar made with 4 cups shredded cauliflower, 1 cup green peas, diced onion and tomato, and spices Serve with 2 low carb roti
Total carbs: 45g |
MONDAY | Low Carb Uttapam x3 made with 1¼ cups almond flour, 1 cup coconut milk, ½ cup diced onion, ¼ cup diced tomato, ¼ cup green chili, and spices
Rasam made with 3 chopped tomatoes, 3 cups of water, and an assortment of spices
Total carbs: 34g | Masala Bhindi made with 2 cups bhindi/okra, diced vegetables, and spices
Serve with 2 low carb roti
Total carbs: 45g | Chicken and cauliflower rice biryani made with 1½ lbs boneless chicken, ¼ cup Greek yogurt, 6 cups cauliflower rice, and spices
Kachumber salad made with ½ cup diced cucumber, ½ cup diced tomato, ¼ cup diced onion, and fresh herbs
Total carbs: 20g |
TUESDAY | 1 medium Dosa*, approx. 10-inch *can swap with 2 low-carb rotis for less carbs
Masala Bhindi made with 2 cups bhindi/okra, diced vegetables, and spices
Serving with 2 tbsp coriander chutney and 2 tbsp fresh curd
Total carbs: 46g | Egg Curry made with 5 eggs, 1 onion cut into quarters, 2 tomatoes cut into quarters, 1 green chili, and spices
Serve with 2 low carb roti
Total carbs: 32g | Chicken Tikka Skewers made with 1½ lbs boneless chicken, 1 green bell pepper, 1 red bell pepper, 1 onion, and a tikka spice blend
Paneer tikka skewers made with 1½ cups paneer and spices Serve with 2 cup spiced cauliflower rice and mint chutney
Total carbs: 31g |
WEDNESDAY | Cracked Wheat Upma/Dalia Upma made with 1 cup mixed vegetables, ¾ cup dalia (cracked wheat), and spices
Served with 2 eggs cooked any style
Total carbs: 33g | Moong Dal Khichdi made with ⅓ cup moong dal, ¼ cup brown rice, ½ cup diced onion, finely diced ½ cup tomato, ½ cup diced carrots, ½ cup diced green beans, and spices
Serve with ½ cup plain greek yogurt and mango pickles
Total carbs: 35g | Shrimp curry made with 1lb fresh shrimp, shelled and deveined, 2 diced tomatoes, ½ large diced onion, 1 green chili, and spices
Serve with 2 cups spiced cauliflower rice and kachumber salad
Total carbs: 30g |
THURSDAY | Dressed Up Oatmeal made with 1/2 cup rolled oats (can sweeten with sugar substitute)
Serve with walnuts or pumpkin seeds for crunch 1-2 eggs, cooked any style
Total carbs: 35g | Mixed Vegetable Korma made with Serve with 2 low carb rotis and 1 boiled egg
Total carbs: 42g | Butter Chicken made with 1lb chicken, 3 tomatoes cut into quarters, 1 onion cut into quarters, 2 tbsp butter, ½ heavy cream and spices
Serve with 2 cups spiced cauliflower rice
Total carbs: 21g |
FRIDAY | Cauliflower Rice Poha made with 3 cups cauliflower rice, ¼ cup roasted peanuts, diced vegetables, and spices
Serve with masala chai
Total carbs: 23g | Mutton Keema (Mutton Sukka) made with 1lb ground lamb, 2 tomatoes cut into quarters, 1 onion cut into quarters, and spices
Serve with 2 cups spiced cauliflower rice and kachumber salad
Total carbs: 26g | Tandoori Fish made with 1lb fish (any white fish), ½ cup plain Greek yogurt, ½ chopped onion, and spices
Serve with mint chutney, 3 low carb rotis, and fresh green salad
Total carbs: 35g |
SATURDAY | Masala omelet made with 2 large eggs, diced vegetables, and spices
Serve with leafy green salad
1 cup green or black tea (unsweetened or with sugar substitute)
Total carbs: 12g | Chana dal made with 1 cup chana dal, diced vegetables, and spices
Serve with kachumber salad and 2 low carb rotis
Total carbs: 58g | Mutton Keema (Mutton Sukka) made with 1lb ground lamb, 2 tomatoes cut into quarters, 1 onion cut into quarters, and spices
Serve with 2 cups spiced cauliflower rice and side salad
Total carbs: 25g |
Subscribe to the Bi-monthly MCT2D Newsletter
We deliver news, updates, events, and more directly to you!
ccteam@mct2d.org
Support for The Michigan Collaborative for Type 2 Diabetes (MCT2D) is provided by Blue Cross Blue Shield of Michigan as part of the BCBSM Value Partnerships program.
Although Blue Cross Blue Shield of Michigan and MCT2D work collaboratively, the opinions, beliefs and viewpoints expressed by the author do not necessarily reflect the opinions, beliefs and viewpoints of BCBSM or any of its employees.