What To Eat In A High Protein Low Carb Diet (India)

Low carb and high protein diet has become quite a rage and nowadays everyone seems to be following it and they are seeing the result also. I now see many celebrities endorsing it and some completely shunning it out. For example- Rujuta Diwekar doesn’t endorse it and she encourages people for a balanced diet and including more local food, eating healthy and getting up early and not starting the day with tea etc etc.I once read that all her clients have rice in their dinner. I have seen people losing lot of weight after following her so if her diet plan works for you then this diet is not for you.

Same goes with the protein diets.Some of you might find it completely impossible and for some it might be the best thing. Reason I prefer low carb and high protein diet is because it suits me better. I love all the things which the diet prescribes and the best part there is no portion control. This diet has got me rid off my PCOS, atleast it is under control and if I maintain it for long may be I completely get rid of it for ever.So all in all it works for me.

Now thing is what to eat in a high protein and low carbs diet.You can not have breads, momos, roti/chapati, paratha, suzi (semolina), pizzas, burgers, potatoes then what will we eat? …Don’t worry…This is what I also thought when I first considered it but to my surprise I have so many variations in my food now which I was completely unaware of earlier.

For example – anything buttery in my food was completely no no but now I have 2-3tbsp of butter everyday .So my food is high protein but its delicious as well.

Also, with high protein diet I do not count my calories so its quite a relief. Moreover, this is an expensive diet so you got to keep this thing in mind. Eating different types of non veg, nuts, cheese is expensive but it won’t be so expensive that whole of your money is spent in this only.

Coming to the foods allowed:-

Eggs In High Protein Diet:-

 I prefer eating eggs almost every day and I am trying to learn different ways to make them so that it doesn’t get boring .Also , in most high protein diets one is suppose to eat eggs with yolk which is quite an advantage. There is less wastage and eating with yolk is more fulfilling. I have done few of the recipes here based on eggs.You can check them out here

1 egg equals 6 grams of proteins and they are affordable too..If you can get organic eggs then its much better.Also, egg dishes are available everywhere.So even if you are holidaying you can always asks for different kinds of egg dishes. I generally order egg curry or omelette when I am out or have egg curry in meal also with some salad and curd along.


2) Cheese In High Protein Diet:-

I love cheese and add it in my diet in multiple ways. Although some dairy milk products are high in carbs but the fermentation process cuts down the carbs from the cheese and makes it suitable for a low carb diet. Parmesan cheese is considered to be the best with 10 gm of protein per ounce. Some of the cheese are best to be avoided such as cream cheese and cottage cheese as they contain just 3 grams or even less protein per ounce .

I add cheese in  salads, sprinkle it over grilled chicken, mashed cauliflower and cabbage and in egg recipe. There are many ways to incorporate it in your meals and of course it is tasty as well.

cheese for high protein diet

Nov Veg In High Protein Diet

You can have wide variety of non vegetarian foods which include chicken, ground  turkey, lamb, salmon, shrimp and tuna and many other stuff.This should be the major part of your diet .I generally have chicken and fish as I have been vegetarian for a big part of my life and therefore I am still learning in this area.

Few things which I have tried for this diet are butter chicken, grilled chicken, chicken masala, shrimp curry and fish in coconut recipe which my friend Rashmi taught me and tastes delicious! I am going to share its recipe some time in the coming days.

chicken and meat in high protien diet

Nuts In High Protein Diet:-

Almond, nuts and pistachio are packed with proteins and contain omega -3 fatty acids. I generally have these with milk while going for my workout. Having walnuts adds crunch to your salad. I love having overnight soaked almonds..I powder them and add in my soups and salads also.

health benefits of nuts

Panner & Tofu

We Indians love to have paneer and some how no dinner is hosted without having a paneer dish in it. One can have paneer in many many ways.Be it grilled , palak paneer, butter paneer , salads etc.For tofu you have to marinate it a bit with soya sauce for 10-15 minutes and then toss it in your choice of sauted vegetabes..I generally have paneer as its easily available but if you can have tofu then it will add variety in your food and its good source of protein as well.

Indian Vegetarian GM Diet-Day Five

Above foods are the main source of a high protein and low carb diet, at least in India. If you are outside India there are many other good things nowadays available which are high in protein and low in carb content. Remember we need to have good amount of fats also while following the protein diet. Taruna has done a post on why we should have ghee here.

I have 1-2tsp of butter in everything I eat.Be it eggs or any roasted vegetables.It makes me happy as well as all my life I never got to really enjoy butter because of weight issues.

why desi ghee is good for health

Along with these we can have rajma, chickpeas, full fat milk and yogurt oh yes! even peanut butter in moderation. Flaxseeds, pumpkin seeds and even  sunflower seeds can also be eaten with this diet.We can also enjoy a hot cup of coffee with full cream but yes without sugar.

Sugar is a complete no in this diet.If you have a sweet tooth then there are chocolates available online which are 70% of chocolate that is still allowed. Somehow I am almost over with my craving for sweets. After following this diet I can easily sit and watch people having icecreams or pastries without thinking I wish i could have it too :)

Also, I do cheat sometimes and have 2tbsp of rice with one big bowl of Rajma but it doesn’t effect my weight that much..Moreover high protein and low carb diet is a kind of a lifetyle and not a diet plan ..If you leave it you will see getting the weight back so follow it, accepting it as your lifestyle.

Do let me know if you are aware of any other high protein food which can be included in this diet:-

You can also read about GM diet which was followed by Tarun for seven days here 

P.S – I am not a dietitian,  what ever I have written in this post is from my personal experience and whatever I have learnt from my friends, books and websites which promote this diet.

You might like reading these also:-

About Anamika

I follow high protein and low carb diet and was suffering from PCOD. After lowering down my carb intake I am free from PCOD .I like to try different recipes and ofcourse post them here :)

Indian Vegetarian GM Diet For Quick Weight Loss | Day 7 Experience
Best Sugar Substitutes | Stevia Sweetener Review


  1. Tarun Preet says

    i luvvvv everything except non veg ofcourse :). I can feel how much you enjoyed writing this post, everything is so droolworthy :D

  2. says

    Sugar is no no in every diet I think.
    Even my gym instructor advised me to have anything in moderation but not sugar. Have it only once a week.
    I am a complete vegetarian so only options for me are nuts and paneer. I love yoghurt and also Soya products are rich in proteins I think.
    Nice post ! :D

    • Anamika says

      Yes! if u limit your carbs around 30-40 then its difficult to follow this diet with veggies, paneer and soya…I initially tried it out but i was sick of having paneer and soya all the time…although if u r determined u can.

    • Anamika says

      Hi Yuvika,

      if its a strict high protein diet with minimum amount of carbs then lentils will also have to be limited…if you google carbs in lentils …100gms of lentils contains 60gms of carbs…In high protein , moderate fat and miimum carbs diet lentils and oats need to be in limited quantity..thats why i said …vegetarians will have difficult time on this diet plan….one can read more on this on wheatbellyblog or search paleo diet on google…even my fried Tanveer from addictedtoblush has explained this beautifully..

      • says

        ohh didnt know of that – let me read up – here i have been consuming daals so much and giving up on rice and roti, thinking i am doing some great sacrifice of carbs! the problem is – its easier to cook and store daals than veggies , no? :(

      • Shantanu says

        Carbs with low GI can be consumed. Lentils have low GI, thus they can be taken but in smaller portions :)

        High GI food (sweets as well) can be taken once a week in little quantity but it should only be consumed within 10 mins of minimum 30 mins workout.

  3. Deepika says

    oh ohh I have been eating philadelphia cream cheese light thinking it is not as bad as its lighter version… but as u said it contains just 3.0gms of protein!!!!

    I only eat a spoonful on a brown toast at times if not daily…. is it bad?

  4. VRINDA says

    i thought cheesee in diet was bad for people who wanna loose weight. Im following a low carb high protein diet. can i have cheese then ? n what brand is best ?

  5. Anamika says

    when u follow a low carb diet then u r allowed to go high on protein and moderate on fat..so u should have cheese..i have cheese every day and love it to the core..i suggest u read wheat belly book..that might help u out.

  6. Arviend says

    I thaught of going on low carbo diet from 2day. I was lucky to find you ideas n experience as me opened website. I am happy you are not dietician so your plans are easy, simple & practical & they sound logic. I am N/V but can’t manage eating meat now & then. But your option of lentils is a relief. I love to eat rice & its hard to live without rice but lentils have some carbo to keep belly happy. Your suggestion of small portion of rice & large portion of lentils or kedney beans or chickpeas or other beans is just superb. I am fond of desi ghee n do u think its good to add in vegies instead of butter?

  7. Soma says

    Hi Anamika
    Such a helpful article i must say.. I have been looking to shed some weight and have been reading a lot abt diff diet regimes lately.. The low carb diets sounds easier as i am a hardcore non veg. I have been trying to follo for 2 weeks .. Although not religiously in terms of restricting my carb intake to 50g a day.. Been off sugar and wheats for 3 weeks now. But have lost around 2 kilos already. So my question, how much can we lose with this diet? How much did u lose and in what time?

    • Tarun Preet says

      Hi Soma
      There is no limit to weight loss with low carb. You need to change your diet and workout often so that you dont stall.

      • Soma says

        Thanks Tarun.. Could you share a proper diet chart you guys followed from mon to sun, which has the carb calorie intake under 50. Want to follow this properly from tomorrow to fast-tract the weight loss :)

        • Tarun Preet says

          Soma , we do create diet plans only with the help of nutritionist tailor made for an individual.

  8. Saikumari Sudev says

    Tough to cut diwn carbs for example lets take breakfast 2 eggs n 2 slices of wheat
    Bread n 1 glass milk amounts to 150+100+150 calories but when its lunch then 2 6 inch rotirs plus 100 gms paneer would be 160 +250 calories then repeat lunch menu for dinner so total 1200 cals so where is the snack that is rich in protein but around 100 calories help…..

    • Anamika says

      Yaa! so u do not have to take those 2 slices of wheat bread…have 3 eggs instead ..

      Snacks which are rich in protein – almonds and peanuts

  9. siddhartha says

    I believe, if the question is of low carb and high protein diet, it does not matter in what form one consumes protein but in what proportion one require to consume. of course at what time of day and in what frequency one should consume to keep metabolism on. :) i think we are off-tangent in this article.


    • Kanan says

      Siddhartha you seem to be knowing quite a bit about low carb and high protein thing , why not explain the thing you mentioned in your comment about time, frequency and metabolism. Would really appreciate. :)

  10. Nitasha says

    Am planning to start low carb diet.can I have one slice of whole meal bread for breakfast along with eggs nd one roti for lunch along with dal nd veggies.nd dinner a cup of cooked oats.thanks in advance

  11. Priya says

    Hi I have been on low carb high protein diet for 2 weeks and have lost 2 kg so far… yes u have to avoid wheat, rice except brown rice 1 cup is allowed per day, no refined sugar so I use brown sugar in my tea but otherwise no sweets.no potato, corn or peas. Hummus is allowed with carrot, cucumber. Ie eat that for snacks sometimes. And instead of wheat rotis I sometimes have bajra roti or ragi roti or ragi dosa.

  12. Ruth says

    Doctor has advised me to take high protein and low carb diet to shed all the extra kilos that have piled on me. I read the whole discussion and it seems to be very helpful.

    Past two days I have started with the diet. I am very used to rotis and veggie but now I use lettuce like a roti.

    Just if someone can guide. Can oats be part of the meal.

    • Kanan says

      Ruth oats can be added but it is not actually low carb… yes they are healthy carbs …. some people like me gain weight with oats, so be careful.

  13. shrink says

    Hi, Dairy products arent considered good for pcos.Cows that are lactating and producing milk produce a hormone called Bovine somatotropin which is important for regulating it’s metabolic processes. It has now been synthesized to create recombinant Bovine Somatotropin or rBST. This rBST increases milk production in lactating cows by preventing mammary cell death (3).These hormones make our imbalanced hormones go haywire.Insulin Growth Factor (IGF-1) is also found in cow’s milk and has the exact same structure as that of human IGF-1. Research has shown that IGF-1 levels increase by 10% in women from just one pint of milk a day.Dealing with PCOS means dealing with insulin resistance too so in my opinion dairy products should be eliminated or kept to minimal in case of PCOS.

  14. Rashmi says

    Thank you very much for this post. I’m too suffering from PCOS and the doc asked me not to take any medications instead suggested to follow a low carb diet.

    I’m on this diet past 10 days and lost 1.5 – 2 kgs so far. MY BMI is 35 and I have to lost alot of weight.

    I eat egg omlette and apple for breakfast. For lunch I eat chicken / fish / paneer grilled with a soup or some nuts. For night i mostly have an apples and some nuts.

    Pls comment if my above diet is a healthy one or should I add more fruits or any protein food in my diet

  15. khushi says

    hi… I eat roti both in lunch n dinner… wat can I eat apart frm roti.. I don’t eat rice…I m bored of eating rotis both the time..i am also on weight lss diet…pls sugest..thanks

Leave a Reply

Your email address will not be published. Required fields are marked *