A taster of a low carb Indian meal plan

Try out a day of living low carb with a taster of our new Indian meal plan. These recipes are easy to cook, easy to follow and suitable for the whole family. Save the leftovers and enjoy throughout the week.

Breakfast: Scrambled Eggs on Pea Pancakes (v)

Prep time 10 minutes

Cook time 15 minutes

Pea Pancakes serves 2

Scrambled Eggs serve 1

Ingredients

For the pea pancakes:

200g Frozen Peas

1 Large Egg

1 tbsp. Coconut Flour

Salt & Pepper, to taste

2 tbsp. Olive Oil

For the scrambled eggs:

2 Large Eggs

Salt & Pepper, to taste

10g Butter

1 tbsp. Fresh Chives, chopped

Preparation Method

  1. For the pea pancakes, cover the peas with boiling water in a saucepan.
  2. Bring the water to the boil and cook the peas for 3 minutes, then drain.
  3. Whizz the peas in a food processor along with the egg, coconut flour, salt and pepper.
  4. Heat the olive oil in a non-stick frying pan over a medium heat. Spoon the pancake mixture into the pan, making 4 small pancake shapes about half an inch thick with the purée.
  5. Cook the pancakes for about two minutes on each side. Put the pancakes to one side in a covered dish.
  6. For the scrambled eggs, whisk the eggs in a large bowl and season with salt and pepper to taste.
  7. Heat the butter in a pan on a gentle heat. Once the butter is foaming, add the eggs and stir thoroughly until scrambled and cooked.
  8. Place the scrambled eggs on the pea pancakes, garnish with chives and serve. Save half of the pancakes in the fridge for day 3 breakfast.

Nutritional values per serving

Calories 477 kcal |Carbohydrates 11g |Total Fat 36g |Protein 26g|

Macronutrient ratios per serving

Carbohydrates 9%|Total Fat 69%|Protein 22%|

Lunch: Chicken Jalfrezi on Cauliflower Rice

Prep time 10 minutes

Cook time 45 minutes

Serves 3

Ingredients

6 tbsp. Ghee

1 Medium Red Onion, finely chopped

300g Chicken Breast, diced

1 Tin (400g) Chopped Tomatoes

10g Fresh Ginger, finely chopped

6 Garlic Cloves, finely chopped

2 Small Green Chilies, deseeded and finely chopped

1 tsp. Garam Masala

1 tsp. Ground Cumin

1 tsp. Ground Turmeric

75g Celeriac, peeled and chopped

1 Medium Red Pepper, chopped

300ml Water

1 Medium Cauliflower, grated

90ml Sour Cream

75g Flaked Almonds

1 Handful Fresh Coriander, to serve

Preparation Method

  1. Heat 3 tbsp. ghee in a large frying pan over a medium heat.Add the red onion and fry for 3-5 minutes.
  2. Place the chicken breast in the pan and cook for 4-5 minutesuntil the chicken is sealed.
  3. Transfer the onion and chicken to a large saucepan alongwith the tomatoes, ginger, garlic, chillies and spices.
  4. Add the celeriac, red pepper and water and simmer on a lowheat for 25-30 minutes.
  5. Heat the remaining 3 tbsp. ghee in a frying pan over amedium heat and sauté the grated cauliflower for 3-4 minutes.
  6. Serve the chicken jalfrezi on a bed of cauliflower rice with2 tablespoons of sour cream. Sprinkle with the flaked almonds and freshcoriander leaves and enjoy.

Nutritional values per serving

Calories 457 kcal| Carbohydrates 22g| Total Fat 24g| Protein 37g|

Macronutrient ratios per serving

Carbohydrates 19% |Total Fat 48%|Protein 33%|

Dinner: Palak with Low Carb Naan and Raita (v)

Prep time 20 minutes

Cook time 35 minutes

Serves 2

Ingredients

For the palak and mushrooms:

1 tbsp. Ghee

1 Small Red Onion, finely chopped

5g Fresh Ginger, finely chopped

2 Garlic Cloves, crushed

1 Small Green Chilli, deseeded and finely chopped

½ tsp. Ground Cumin

½ tsp. Mustard Seeds

½ tsp. Fenugreek Seeds

200g Baby Spinach, chopped

160g Button Mushrooms, sliced

Salt & Pepper, to taste

For the naan bread:

1 tbsp. Ground Flaxseeds

1 Egg

40g Crème Fraiche

1 tbsp. Olive Oil

½ tsp. Baking Powder

¼ tsp. White Wine Vinegar

25g Arrowroot Powder

20g Coconut Flour

½ tsp. Nigella Seeds

1 tsp. Coconut Oil

For the raita:

400g Greek Yoghurt

½ Medium Cucumber, grated

½ tsp. Salt

½ Medium Red Onion, finely chopped

15g Fresh Coriander, finely chopped

1 tbsp. Lime Juice

Preparation Method

  1. Start preparing the palak by melting 1 tbsp. ghee over a medium heat.
  2. Add the onion, ginger and garlic and gently sauté for 3-4 minutes until softened.
  3. Mix in the green chilli, cumin, mustard seeds and fenugreek seeds and allow to cook for a further minute.
  4. Stir in the spinach and cook for 5-6 minutes, then add the mushrooms, season with salt and pepper and cook for a further 3-4 minutes, stirring regularly.
  5. Whilst the palak is cooking, make the naan breads. Add all of the naan bread ingredients, except the nigella seeds and coconut oil to a food processor, and blend to form a thick paste.
  6. Stir the nigella seeds through the paste and heat the coconut oil in a non-stick frying pan.
  7. Add a large spoonful of the paste to the pan, then wet your fingers and gently press the paste to spread it out in the pan.
  8. Fry each naan for 1-2 minutes, then flip using a spatula and cook for another 1-2 minutes on the other side.
  9. Make the raita by mixing all of the ingredients together in a bowl.
  10. Serve the palak with the naan breads and raita.

Nutritional values per serving
Calories 598 kcal | Carbohydrates 31g | Total Fat 36g | Protein 34g|
Macronutrient ratios per serving
Carbohydrates 21% | Total Fat 56% | Protein 23%|

For more low carb indian recipes, you can download our Indian Meal Plan when you join the Low Carb Program.