Everyone is different, and what someone else eats might not be the right choice for you. So, it’s best to experiment and find what suits you. I have put up an easy to adhere to, seven day Indian LCHF diet plan for quick-starting your journey. The list comes complete with daily macro calculations, and is linked to 21 recipes that I have posted. You won’t be lost in the nitty gritty of macro calculations, trying to figure out your day’s carb intake etc. Everything with respect to what your daily menu would look like is compiled in an easy to understand Excel sheet.
Is LCHF Diet About Depriving Yourself?
LCHF diet is not about starving yourself or being unhappy with the food you eat. Instead, Indian Low Carb High Fat lifestyle is aimed at making you eat healthy to feel healthy. It’s not just a diet but a lifestyle where you will have to prepare yourself to unlearn a few things that you have been told so far.
Blood sugar control to land non-diabetic numbers is one of the many benefits of adhering to an LCHF lifestyle. Weight loss from the abdominal cavity, killing hunger pangs and thus avoiding 24X7 grazing, blood pressure control, improving HDL, dropping triglycerides like a rock, reducing residual insulin levels and decreasing insulin resistance are some of the benefits. Once well settled, this would make transitioning to Intermittent Fasting a left hand’s play.
The best part is that this is not some theoretical meal plan. Almost everything that I have compiled is on the basis of what what I have been doing all these years to tame my diabetes, weight, liver health and lipids. Since I am an omnivore, this plan is for omnivores.
What if there’s a calorie/macro shortfall?
Just cover the same with the many fat bomb options available on the forum. Not linking them here.
And now the summary for the 7 day Indian LCHF meal plan (all macros in grams):
Day 1
Breakfast: Recipe: Calories: 358 kcal, Carbs: 27.90, Net Carbs: 18.5, Fiber: 9.40, Protein: 16.6, Fat: 22.3.
Lunch: Recipe: Calories: 468 kcal, Carbs: 6.4, Net Carbs: 5.1, Fiber: 1.3, Protein: 22.5, Fat: 38.8.
Dinner: Recipe: Calories: 420 kcal, Carbs: 6.2, Net Carbs: 4.5, Fiber: 1.7, Protein: 9.6 , Fat: 40.7.
Filler: BPC: Calories: 372 kcal, Carbs: 0, Net Carbs: 0, Fiber: 0, Protein: 0, Fat: 42.
For the Day: Calories: 1618 kcal, Carbs: 40.5, Net Carbs: 28.1, Fiber: 12.4, Protein: 48.7, Fat: 143.8.
Day 2
Breakfast: Recipe: Calories: 425 kcal, Carbs: 14.26, Net Carbs: 11.06, Fiber: 3.2, Protein: 25.22, Fat: 30.02.
Lunch: Recipe: Calories: 540 kcal, Carbs: 20, Net Carbs: 7.4, Fiber: 12.6, Protein: 14.3 , Fat: 46.3.
Dinner: Recipe : Calories: 302 kcal, Carb: 16.3, Net Carbs: 9.4, Fiber: 7.1, Protein: 6.8, Fat: 22.2.
Filler: BPC : Calories: 372 kcal, Carbs: 0, Net Carbs: 0, Fiber: 0, Protein: 0, Fat : 42.
For the Day: Calories: 1618 kcal, Carbs: 59.96, Net Carbs: 34.76, Fiber: 25.2, Protein: 46.3, Fat: 140.5.
Day 3
Breakfast: Recipe: Calories: 372.00 kcal, Carbs:4.77, Net Carbs: 2.57, Fiber: 2.20, Protein: 21.79, Fat: 29.76.
Lunch: Recipe: Calories: 485.70 kcal, Carbs: 11.95 , Net Carbs: 10.52, Fiber: 1.43, Protein: 12.61, Fat: 44.13.
Dinner: Recipe: Calories: 506.00 kcal, Carbs: 24.50, Net Carbs: 17.60, Fiber: 6.90, Protein: 11.30, Fat: 38.60.
Filler: BPC: Calories: 372 kcal, Carb: 0, Net Carb: 0, Fiber: 0, Protein: 0, Fat : 42.
For the Day: Calories: 1363.7 kcal, Carbs: 41.22, Net Carbs: 30.69, Fiber: 10.53, Protein: 45.70, Fat: 112.49.
Day 4
Breakfast: Recipe: Calories: 445.00 kcal, Carbs: 7.60, Net Carbs: 5.20, Fiber: 2.40, Protein: 25.80, Fat: 35.00.
Lunch: Recipe: Calories: 417.00 kcal, Carbs: 22.10, Net Carbs: 14.00, Fiber: 8.10, Protein: 9.40, Fat: 33.50.
Dinner: Recipe: Calories: 492 kcal, Carbs: 31.90, Net Carbs: 27.60, Fiber: 4.40, Protein: 14.00, Fat: 35.40.
Filler: BPC: Calories: 372 kcal, Carbs: 0, Net Carbs: 0, Fiber: 0, Protein: 0, Fat : 42.
For the Day: Calories: 1726.7 kcal, Carbs: 61.60, Net Carbs: 46.80, Fiber: 14.90, Protein: 49.20, Fat: 145.90.
Day 5
Breakfast: Recipe: Calories: 401.00 kcal, Carbs: 22.83, Net Carbs: 12.12, Fiber: 10.71, Protein: 5.81, Fat: 27.82.
Lunch: Recipe: Calorie: 567.00 kcal, Carbs: 37.50, Net Carbs: 21.30, Fiber: 16.20, Protein: 31.20, Fat: 34.80.
Dinner: Recipe : Calorie: 369.00 kcal, Carbs: 14.50, Net Carbs: 11.20, Fiber:3.40, Protein: 4.50, Fat: 34.40.
Filler: BPC: Calorie: 372 kcal, Carbs: 0, Net Carbs: 0, Fiber: 0, Protein: 0, Fat: 42.
For the Day: Calories: 1308.0 kcal, Carbs: 52.00, Net Carbs: 32.50, Fiber: 19.60, Protein: 35.70, Fat: 111.20.
Day 6
Breakfast: Recipe: Calories: 507.00 kcal, Carbs: 12.69, Net Carbs: 7.68, Fiber: 5.01, Protein: 5.81, Fat: 50.03.
Lunch: Recipe : Calories: 437.00 kcal, Carbs: 5.30, Net Carbs: 5.00, Fiber: 0.30, Protein: 31.10, Fat: 32.90.
Dinner: Recipe: Calories: 470.00 kcal, Carbs: 19.96, Net Carbs: 11.66, Fiber: 8.30, Protein: 11.07, Fat: 43.01.
Filler: BPC: Calories: 372 kcal, Carbs: 0, Net Carbs: 0, Fiber: 0, Protein: 0, Fat: 42.
For the Day: Calorie: 1786.0 kcal, Carbs :37.95, Net Carbs: 24.34, Fiber: 13.61, Protein: 47.98, Fat: 167.94.
Day 7
Breakfast: Recipe: Calories: 471.00 kcal, Carbs: 23.68, Net Carbs: 16.98, Fiber: 6.70, Protein: 9.20, Fat: 38.81.
Lunch: Recipe: Calories: 541.00 kcal, Carbs: 32.02, Net Carbs: 18.01, Fiber: 14.01, Protein: 11.86, Fat: 44.31.
Dinner: Recipe: Calories: 484.00 kcal, Carbs: 14.70, Net Carbs: 8.60, Fiber: 6.10, Protein: 20.70, Fat: 40.70.
Filler: BPC: Calories: 372 kcal, Carbs: 0, Net Carbs: 0, Fiber: 0, Protein: 0, Fat : 42.
For the Day: Calories: 1868.0 kcal, Carbs: 70.40, Net Carbs: 43.59, Fiber: 26.81, Protein: 41.76, Fat: 165.82.
Want to transition to Indian Ketogenic Diet?
If you notice the day’s net carb intake, you would find that not much effort would be needed to transition to Indian Ketogenic diet. The same can be achieved with just a few tweaks. Believe me, once you have been through the “Three week transition plan“, everything starts looking easy, and Indian LCHF diet offers you unlimited options. Just use your imagination and stick to the macros.
For beginners, I have also compiled a “What to eat guide for omnivores” and “LCHF Tips & Tricks for Beginners“. In addition, there is an LCHF shopping list thread, which gives you an overview of what our life on Indian LCHF Diet revolves around.
So what are you waiting for? Just SIGNUP and wet your feet. We will be around on the forum to hold your hand, till you reach a stage where you can do the hand-holding for newcomers.
