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7-Day Sample Meal Plan [South Asian 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). Breakfast, lunch, and dinner meals are listed with total carbohydrate estimates.
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7-DAY SAMPLE MEAL PLAN Low Carb South Asian Meal Plan (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 | 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 | Quinoa Upma with vegetables made with 1 cup quinoa, 1½ cups of diced vegetables and spices Serve with fresh chopped coriander
Total carbs: 37g | Cauliflower Sabzi made with 4 cups cauliflower, diced onion and tomato, and spices Serve with 1-2 low carb rotis and 1/2 cup lentil dal
Total carbs: 50g |
MONDAY | Egg Bhurji made with 3 eggs, diced onion, tomato, and green bell pepper, and spices
Serve with ½ cup sliced mango
Total carbs: 32g | Lentil and Vegetable Dal made with 1 cup masoor dal, diced vegetables and a spice blend.
Pro tip: prepare the diced veggies and spice blend ahead of time
Serve with 2 low carb roti and side salad
Total carbs: 56g | Paneer Jalfrezi with Karela stir fry made with 1½ cups of paneer cut into cubes, 2 cups karela, diced vegetables, and spices
Serve with 1 cup spiced cauliflower rice
Total carbs: 32g |
TUESDAY | Cucumber and yogurt Raita with 2 Low Carb Roti made with 1 cup plain Greek yogurt, chopped cucumber, and spices
Serve with 1-2 eggs, cooked any style
Total carbs: 25g | Patta Gobi Matar made with 4 cups shredded cabbage, 1 cup peas, diced vegetables, and an assortment of spices
Serve with 2 cup spiced cauliflower rice
Total carbs: 40g | Tandoori Gobi with mint yogurt chutney made with cauliflower, 1½ cups plain Greek yogurt, fresh mint leaves, and spices
Paneer tikka skewers made with 1½ cups paneer and spices
Serve with 2 low carb roti
Total carbs: 38g |
WEDNESDAY | 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 | Masala Bhindi made with 2 cups bhindi/okra, diced vegetables, and spices
Serve with 2 low carb roti
Total carbs: 45g | Spicy Paneer and Vegetable Medley made with 1½ cups diced paneer, diced vegetables, and spices
Serve with 1 cup spiced cauliflower rice
Total carbs: 38g |
THURSDAY | 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
Kachumber salad (made with diced vegetables, lemon juice, and fresh mint and coriander
Serve with 1 cup spiced cauliflower rice
Total carbs: 47g | Palak Paneer made with 1½ cups cubed paneer, 5 cups of spinach, diced vegetables, and spices
Serve with 3 low carb roti
Total carbs: 36g |
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 | Mixed Vegetable Korma made with masala paste, diced vegetables, and spices
Serve with 2 low carb roti and 1 boiled egg
Total carbs: 42g | Lauki Sabzi (made with diced vegetables and spices
Serve with 1 cup cooked quinoa, 1 cup soy milk, unsweetened
Total carbs: 54g |
SATURDAY | Cracked Wheat Upma/Dalia Upma made with 1 cup mixed vegetables, ¾ cup dalia (cracked wheat), and spices
Serve with 2 eggs, cooked any style
Total carbs: 33g | Rajma made with 1 cup rajma (kidney beans), 2 large tomatoes, 1 onion and spices
Serve with 2 low carb roti and leafy green salad
Total carbs: 53g | Paneer Garlic Chili Stir Fry made with 5 oz cubed paneer and spices Serve with 1 cup spiced cauliflower rice
Total carbs: 18g |
Pro-tip: Batch cook a few of your favorite recipes and enjoy leftovers throughout the week!
This meal plan was developed in collaboration with Dhaara Antani MPH, RDN, CNSC.
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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.