Paleo diet chart for south Indian: paleo diet guideline?

Overview

Paleo’s diet plan is helpful for more weight loss, glucose tolerance, blood pressure improvement, and some other health benefits. So if you belong to the south coast in India, then our Paleo diet chart for south Indian will definitely help you to schedule your next day’s food plan easily.

Here we cover the Paleo diet chart in south Indian food styles like idli, dosa, sambar, coconut chutney, etc. And also divided the section into two departments, veggie and nonveggie. So here you got both plan options to choose from.

First let me know that paleo diet without egg, meat, and fish is income, etc. So vegetarians are struggling to find better food options for a paleo diet. So experts don’t suggest a paleo diet for vegetarians.

Although, here we cover some eatable foods for vegetarians and also discuss some points which need to apply before starting the plan.

Okay, that’s it for now. If you want to know more then check out our Paleo diet chart guide for south Indian people.

Paleo diet chart for south Indian.

Paleo Diet Food List 

Below is the food list which you consider as paleo diet food.

Paleo diet chart for south Indian

  1. Beef, pork, lamb, chicken, and turkey, are the meat sections that you need to eat on a regular basis for maintaining the paleo diet plan. Just pick one type of meat for one day.
  2. Salmon, shellfish, trout, haddock, and shrimp, etc. So these are the Fish and seafood section in the paleo diet list, again pick one option for each day.
  3. The eggs section defines Boiled or fried egg and omega-3 enriched eggs. This egg is one of the important foods to maintain a proper paleo diet. Make the eggs in your regional style just follow one type for 1 day.
  4. Try to consume more Green & Vegetables like Broccoli, tomatoes, kale, peppers, onions, carrots, etc. Because veggies have excellent sources of essential nutrients that require our body on a regular basis.
  5. Now comes Fruits like Apples, avocados, strawberries, blueberries, bananas, oranges, pears, etc. Like veggies, fruits are also very important in this list. 
  6. Underground Tubers like Potatoes, yams, turnips, sweet potatoes, etc are also very important in this plan, because of dietary energy, essential carbs, and other important nutrients.
  7. Time to consume some snacks like nuts and seeds. So eat only macadamia nuts, almonds, walnuts, etc.
  8. When you try to follow a proper paleo diet plan then consuming Healthy fats and oils is a very important aspect to note. So start cooking your foods with olive oil, coconut oil, etc.
  9. For quick taste in your food, spread some salt and spices like Sea salt, turmeric, rosemary, garlic, etc.

Foods to Avoid on the Paleo Diet. 

So below are the foods which are not acceptable in a paleo diet plan.

  1. Table sugar, candy, pastries, Soft drinks, fruit juices, ice cream, etc, these are the Sugar and high-fructose corn syrup that increase unwanted calories in your body.
  2. Also avoid Bread, pasta, wheat, spelled, rye, barley, etc which belong to the Grains category and it may decrease other nutrients absorption in your body.
  3. Avoid Legumes like Beans, lentils, etc which are responsible for gas or upset stomach.
  4. Avoid low-fat dairy in the paleo diet but you can consume full-fat dairy like butter and cheese.
  5. Avoid some vegetable oils like sunflower oil, cottonseed oil, corn oil, etc to avoid excess fat, cholesterol, or obesity. Also consider these as veggie oil, Soybean oil, grapeseed oil, safflower oil,
  6. When you live on a paleo diet then various processed foods are not very suitable for your health.
  7. It is important that consump[tion of excess Artificial sweeteners like saccharin, acesulfame potassium, Aspartame, sucralose, cyclamates, etc may increase your belly fat. So instead of artificial use natural sweeteners.

Paleo Diet Chart For Weight Loss- Non-Vegetarian.

So below we give a simple Paleo diet chart for south Indian who want to lose weight. Although these charts are only applicable for non-veggie people.

This plan is easy to follow and if you wish then combine the foods as per your choice.

Day 1 – Sunday

In the Breakfast, start with a Boiled egg and serve the plate with some tomatoes and onion pieces. Or you can go for 2 glasses of Rava hanji or 2 idlis with sambar or 2 dosa with chutney. And all you get 100-150 calories, 2-4g of protein.

Start your Lunch boiled or cooked chicken and also place some roasted tomatoes. The second option is to go for 1 bowl of steamed rice or cabbage palya. Here you get the highest 50-200 KCAL.

Finally in the Dinner, ready a keema with coconut curry and some fresh green veggies. Or you can eat chapati that is cooked without oil or 1 small bowl of bendekai gojju. So you get 60-200 CAl and 4-5g of protein.

Day 2 – Monday

Start your Breakfast with 2 Eggs and vegetables which are well cooked in coconut or olive oil, then serve the plate with one fruit and 3-4 almonds. Or you can go for 2 idlis with sambar.

In the Lunch baked some Chicken and served it with salad and 3-4 nuts. Or you can choose 1 bowl of koshimbir instead of chicken.

Lastly, in the Dinner try out some grilled fish and serve with sauteed mixed veggies. On the other hand, we were given the option to choose 1 medium bowl of curd.

Day 3 -Tuesday

Breakfast starts with Scrambled eggs and mixed vegetables. Or you can go for 1 glass of ragi Ganji.

In Lunch try some Fish Salad or you can try Chicken salad. The second option is 1 bowl of bus saaru for 50 KCAL and 3g of protein.

Finish the Dinner with Roasted chicken, mixed or one fresh green vegetable. Or you can eat 2 chapatis with homemade mushroom soup (1 bowl).

Day 4- Wednesday

In the Breakfast eat 1 Egg omelet and half cut watermelon and ½ tsp flax seeds. Or try some dosa with coconut chutney.

Lunch finished with some Green beans salad and 1 or a small piece of grilled chicken. The second option is 1 bowl of cabbage palya for 50 KCAL and 1g of protein.

Finish your Dinner with 1 Baked fish and cauliflower soup (1bowl). Or you can eat 1 medium bowl of curd only for 60 CAL and 5g of protein.

Day 5 – Thursday

Breakfast needs 1 Baked egg and some sauteed broccoli. The second option is 1 full glass of Rava Ganji.

Lunch starts with baked Fish and veggies. Or choose 1 bowl of koshimbir.

Dinner ends with fried meat and some green vegetables. The second option goes like 1 small bowl of bendekai gojju.

Day 6 – Friday

Day 6 Breakfast starts with an egg omelet with or without veggies. And secondly, 2 dosa with coconut chutney.

In Lunch try some Spicy chicken fry or you can eat 1 bowl of steamed rice with 2 ragi balls.

And Dinner finished with your South Indian dish called Chicken Chettinad and served with mixed green veggies. Or you can try 2 chapatis or 1 bowl of curd.

Day 7 – Saturday

Last day Breakfast started with a Scrambled egg and two sweet potatoes. Or the second option is two idlis with sambar.

Lunch requires baked chicken with some vegetables. Or you can go for 1 bowl of buis saaru or cabbage palya.

At the end comes Dinner, so finish the night with Baked fish and a lemon squeeze for better taste. The second option, chapati, gojju, or curd, choose any option.

So these are the recipe or non-vegetarian paleo diet plans for weight loss. All the foods are a great source of fiber that gives a feeling of fullness. So that your body doesn’t feel hungry for a long time.

Paleo Diet’s benefit and Limitation in India. 

Benefits 

  •   The Paleo diet doesn’t allow processed food so that sodium will reduce from your body.
  •   Besides sodium reducing paleo diet also helps to minimize the trans fat from the body.
  •   This diet is known for appetite control and muscle synthesis improvement
  •   Homemade meat that gives requires nutrients like iron, calcium, omega-3, etc.
  •   This diet helps to control your blood sugar level, which is more helpful for diabetes patients.
  •   Paleo diets recommend more fruits and vegetables daily which causes the improvement of your immune system.
  •   Lean meat gives you omega 3 fats which take care of your heart and brain effectively.
  •   If you keep following the chart daily then your body produces more antibiotics and healthy hormones.
  •   Your body goes chemical-free by regular consumption of Non-chemicals foods and non-artificial sweeteners.

Limitation: – 

Keep in mind rice and roti are two main foods in Indian culture. But fully dependent on these foods will not give you a satisfying result. Because these foods contain less fiber, high carb which may be responsible for excess weight.

In India, a large number of people like to live their life as a vegetarian. And as we mentioned earlier, without meat, fish, and eggs paleo diet is incomplete. So this diet chart will definitely go difficult for veggies.

Last but not the least, the paleo diet will definitely increase your daily expenses, which is not very acceptable for the average Indian. Paleo needs fruits, nuts, vegetables, meat, fish eggs, etc on a regular basis so that you need to be conscious about your other expenses besides the foods.

Although, some vegetarians follow this paleo diet plan but later or sooner they may feel a lack of protein. Because this diet doesn’t allow proteins like legumes and pulses, which is the source of protein for a vegetarian. This is the reason experts don’t recommend a paleo diet for vegetarians.

Paleo diets also disallow dairy products that contain essential nutrients for the body like Calcium, Phosphorus, and Vitamin D.

So these are the benefits and some limitations of the paleo diet for south Indian people. Keep in mind, the budget goes up when you start the diet plan. Although, vegetarians may suffer because of a lack of nutrients like vitamin D, iron, and veggie protein sources like legumes and pulses. So if you are a vegetarian then consult or research more for this topic. Although, we don’t recommend a paleo diet for any vegetarians. Because here you get less choice of food, although some foods don’t fulfill your daily requirements for a healthy physique.

Paleo diet chart for south Indian- vegetarian. 

As we mentioned, a paleo diet without meat, fish, eggs does not give satisfying results. If you are vegetarian the fruits, vegetables, paneer are some good food to start with. So below are the plans which you can follow as a vegetarian for weight loss.

Sunday –

Early morning star with 1cup of lukewarm water with lemon

For breakfast try some 1 glass of ragi Ganji.

In lunch, only eat 1 bowl of steamed rice or two ragi balls

And end your dinner with two chapatis which is cooked without oil for better nutrients.

Monday –

Early morning drink 1 cup of tea without sugar, as artificial sugar is not allowed.

Now complete Breakfast with two idlis and sambar

For lunch cooked homemade koshimbir ( 1bowl)

1 bowl of bendekai gojju for Dinner

Tuesday –

Early morning starts with two Marie biscuits only.

Then breakfast needs dosa with coconut chutney.

In the lunch try to eat one bowl of bas saaru

And the dinner ends with one medium bowl of curd.

Wednesday –

After waking up, drink only one cup of tea with or without a biscuit.

In the morning drink one glass of Rava Ganji

For lunch ready or serve your plate two ragi balls with one bowl of steamed rice.

And the dinner goes without oil chapati in two pieces.

Thursday-

Wake food goes for 1 cup of lukewarm water with lemon

Breakfast starts with two pieces of idli and sambar

Then the lunch will be one bowl of bass saru.

At the end dinner will be committed for one small bowl of bendekai gojju.

Fryday –

Early morning food is one cup of tea with a biscuit.

On Breakfast, you can go for 2 glasses of Rava hanji or 2 idlis with sambar, or 2 dosa with chutney. And all you get 100-150 calories, 2-4g of protein. 

Lunch will be 1 bowl of steamed rice or cabbage palya. Here you get the highest 50-200 KCAL

And dinner goes to chapati that is cooked without oil or 1 small bowl of bendekai gojju

Saturday –

Early morning star with 1cup of lukewarm water with lemon

For breakfast try some 1 glass of ragi Ganji.

In lunch, only eat 1 bowl of steamed rice or two ragi balls

And end your dinner with two chapatis which is cooked without oil for better nutrients.

So these are the one-week charts of the paleo diet. If you belong to south Indian and you are a vegetarian, try to lose some extra belly fat then this plan will definitely solve your problems.

FAQS 

What Indian food is Paleo? 

 Answer – Besides all dosa, idli, sambar followings also belong to the Indian version of paleo food. Like Coconut Flour Naan (3 ingredients!), Paleo Gulab Jamun, Paleo Gluten Free Samosa, Paleo, Jalebi, Apple Jalebi, Dairy-Free Rasmalai, Paleo Paneer (“Cheese”), Butter Chicken. Although, recipes need to be homemade and cooked with a healthy oil like coconut, avocado, etc.

Is paneer allowed in the paleo diet?

Answer – YES, you can add paneer to the paleo diet, although, we have not mentioned this food previously still you can add it if you wish. And try to eat matar paneer which is cooked in a homemade style. If you are not satisfied with your matar paneer then spread some chat masala for better taste.

What do you eat on the 30 day Paleo Diet?

Answer – Just follow are recommended food for 30 days in a paleo diet. AS we mentioned, fruits, eggs, meat, vegetables, paneer, dosa, idli, etc. Just follow our daily guide and also try to mix and match the recipes. For example, if you eat chicken on Sunday then consume baked fish for the next day.

What is the Paleo diet menu? 

Answer – For the paleo diet menu, you need to understand what paleo allows and what is not allowed. Acceptable foods are eggs, meat, nuts, veggies, fish, fruits, etc. And not acceptable foods like processed food, refined oil, artificial sweetener, vegetable oil, etc. So if you know what is good and what is bad in a paleo diet then preparing the menu goes easy for you.

Conclusion 

So this is all about the Paleo diet plan for south Indians. If you are a vegetarian or non-vegetarian then just go up and follow our recommendation. It guarantees that the chart will definitely help you to lose some extra belly fat. Again we also consider, the paleo diet is not very suitable for vegetarians, because sambar, idli, dosa, fruits, and veggies don’t fulfill your protein and other essential nutrients properly. Lastly, before following our paleo diet chart, you need to consult with your doctor, if you have any serious medical issues.

More Read – Keto Diet  

More Read – Paleo Diet 

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Sneha Biswas

I am Sneha Biswas. I have done my M. Sc from Ballygunge Science college. I am very much a health consciousness. I love to do yoga. Yoga keeps me fit and fine. I love to express my feelings through words.

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