Indian Thali Diet Plan

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This diet plan is meant for Indian food. Frankly, it is a calorie-&-macro counted list of Indian foods in a typical thali. However, by knowing the calories and macros and eating as per your requirment will help you to manage your weight.

This diet-plan is best understood by learning how to count calories in Indian food. Also to get the maximum benefit out of the plan please study my Free Smart Healthing Program.

Once you’ve learned how to eat right using the aformentioned program and going through the below list of recipes, you can prepare your own diet plan as per your lifestyle and food preferences.

Get the Calorie and Macro count of the recipes mentioned in this post.

This Indian Thali diet plan is divided into the following parts:

  • Dal
    • Dal Tadka
    • Dal Fry
  • Rice
    • Pulao Rice
    • Jeera Rice
  • Roti
    • Phulka Roti
    • Chapati/Paratha
  • Gravy Veg / NonVeg
    • Matar Paneer
    • Aloo Gobhi
    • Chicken Curry
    • Egg Curry
  • Dry Vegetable
    • Jeera Lauki
    • Aloo Pyaj
  • One Pot Meal
    • Dal Khichdi
    • Curd Rice

Dal Tadka:

Ingredients:

  • Dal: 2/3 cup
  • Tomato: 1/2 cup, chopped
  • Onion: 1/4 cup, chopped
  • Turmeric: 1 tsp
  • Cumin seeds: 1 tsp
  • Mustard seeds: 1 tsp
  • Curry leaves: 12 leaves
  • Asafoetida: 1/4 tsp
  • Ghee: 2 tbsp
  • Salt: as per taste
  • Coriander leaves: 1/2 cup, chopped

Cooking Directions:

  • Cook Dal (and keep it separate)
  • Wash dal and add it to the pressure cooker
  • Add Tomato, Salt, Turmeric Powder and 4 cups of water
  • Cook dal ( approx. 4-6 whistles) and keep it aside

For Tempering

  • Heat Ghee in a pan
  • Add Cumin, Mustard, Asafoetida, Curry leaves and fry for 1 minute.
  • Fry Onions and fry for another 2-4 minutes
  • Add the tempering to cooked dal
  • Mix well
  • Garnish with Coriander leaves and serve

Dal Fry:

Ingredients:

  • Dal: 2/3 cup
  • Tomato: 1/2 cup, chopped
  • Onion: 1 cup, chopped
  • Turmeric: 1 tsp
  • Cumin seeds: 1 tsp
  • Mustard seeds: 1 tsp
  • Curry leaves: 12 leaves
  • Asafoetida: 1/4 tsp
  • Ghee: 2 tbsp
  • Salt: as per taste
  • Coriander leaves: 1/2 cup, chopped
  • Ginger: 1 inch, crushed
  • Garlic: 8 cloves, crushed
  • Garam Masala: 1/2 tsp
  • Coriander Powder: 1/2 tsp

Cooking Directions:

  • Cook Dal (and keep it separate)
  • Wash dal and add it to the pressure cooker
  • Add Salt, Turmeric Powder and 4 cups of water
  • Cook dal ( approx. 4-6 whistles) and keep it aside

For Masala

  • Heat Ghee in a pan
  • Add Cumin seeds, Mustard seeds & Curry leaves and fry for 1 minute
  • Add Onions and fry for 2-4 minutes
  • Add Ginger, Garlic & Green Chillies. Fry for 1-2 minutes.
  • Add Asafoetida, Garma Masala & Coriander Powder. Fry for 1-2 minutes
  • Add Tomatoes and fry for 2-3 minutes
  • Add previously cooked dal, mix well and cook for 7-8 minutes
  • Garnish with coriander leaves and serve.

Pulao Rice

Ingredients:

  • Raw white rice: 1 cup
  • Green peas: 1/2 cup
  • Ghee: 2 tbsp
  • Ginger: 1 inch, crushed
  • Cashews: 15
  • Black Cardamom: 3
  • Garam Masala: 1/4 tsp
  • Coriander leaves: 1/2 cup, chopped

Cooking Directions

  • Heat Ghee in a pressure cooker
  • Add Ginger, Cashew, Black Cardamom. Fry for 1 minute
  • Add Green Peas. Mix and Fry for 4-5 minute
  • Add Rice and 3 cups of Water. Mix well.
  • Cook
  • Garnish with Coriander Leaves and Serve

Jeera Rice

Ingredients:

  • Rice: 1 cup
  • Cumin seeds: 2 tsp
  • Ghee – 2 tbsp
  • Coriander leaves: 1/2 cup, chopped

Cooking Directions

  • Heat ghee in a pressure cooker
  • Add cumin seeds
  • After it crackles, add 2-3 cups of water
  • Cook (approx. 2-3 whistles)
  • Garnish with coriander leaves and serve

Phulka Roti

Ingredients:

  • Wheat Flour: 1 cup

Cooking Directions

  • Prepare the dough
  • Roll the Roti
  • Cook the Roti
  • Serve hot!

Chapati

Ingredients:

  • Wheat Flour: 1 cup
  • Oil: 1 tbsp
  • Salt: as per taste

Cooking Directions:

  • Separate 3 tsp wheat flour and keep aside. Use it to smoothly roll the chapatis.
  • Prepare the dough. (Add salt in the start & 1 tsp oil at the end)
  • Cover the dough and keep aside for 30 minutes.
  • Roll the chapati (with the help of oil)
  • Cook the chapati (the help of oil is optional here)
  • Serve hot!

Matar Paneer

Ingredients:

  • Paneer (Cottage Cheese): 251 gm,diced
  • Matar (Green Peas):1/2 cup
  • Oil: 2 tbsp
  • Onion: 2 medium,chpped
  • Tomato: 1 small,chopped
  • Ginger: 1 inch,crushed
  • Garlic: 8 cloves, crushed
  • Turmeric Powder: 1 tsp
  • Red Chilli Powder: 1 tsp
  • Coriander Powder: 1 tsp
  • Garam Masala Powder: 1 tsp
  • Coriander Leaves: 1 tbsp
  • Salt: as per taste

Cooking Directions

  • Heat oil in a pan.
  • Add onions and fry till they become translucent.
  • Add ginger & garlic. Fry for 2 minutes.
  • Add turmeric, red chili, coriander & chicken masala powders. Mix well. Add 1/4 cup of water. Cook for 5 minutes.
  • Add tomatoes, salt & 1/2 cup of water. Cook for 5 minutes.
  • Add Green Peas & Paneers. Mix Well. Cook for 5 minutes.
  • Add 3 cups of water. Mix well. Cook for 20 minutes. Stir 1-2 times in between.
  • Garnish with coriander leaves and serve!

Aloo Gobhi

Ingredients:

  • Aloo (Potato) -2 large
  • Gobhi (Cauliflower) – 1 medium
  • Pyaz (Onion) – 2 large
  • Tomato – 2 medium
  • Dhaniya Powder (Coriander) – 1 tsp
  • Haldi Powder (Turmeric) – 1 tsp
  • Mirch Powder (Red Chilli) – 1 tsp
  • Oil: 1 tbsp
  • Salt: as per taste

Cooking Directions

  • Heat oil in a pan.
  • Add onions and fry till they become mildly translucent. (Fry onions for approx. 4-5 mins)
  • Add veggies (potato, cauliflower & tomato) and spices (turmeric, coriander, red chili) and salt. Mix well.
  • Add 2-3 cups of water.
  • Cook on low flame for 15 -20 minutes. Stir every 4-5 minutes.
  • Garnish with coriander leaves and serve!

Chicken Curry

Ingredients:

  • Chicken: 1 Whole
  • Oil: 2 tbsp
  • Onion: 2 medium, chopped
  • Tomato: 1 small, chopped
  • Ginger: 1 inch, crushed
  • Garlic: 8 cloves, crushed
  • Turmeric Powder: 1 tsp
  • Red Chilli Powder: 1 tsp
  • Coriander Powder: 1 tsp
  • Chicken Masala Powder: 1 tsp
  • Coriander Leaves: 1 tbsp
  • Salt: as per taste

Cooking Directions

  • Heat oil in a pan.
  • Add onions and fry till they become translucent.
  • Add ginger & garlic. Fry for 2 minutes.
  • Add turmeric, red chili, coriander & chicken masala powders. Mix well. Add 1/4 cup of water. Cook for 5 minutes.
  • Add tomatoes, salt & 1/2 cup of water. Cook for 5 minutes.
  • Add chicken. Mix Well. Add 1 cup of water. Cook for 5 minutes.
  • Add 2 cups of water. Mix well. Cook for 20 minutes. Stir 1-2 times in between.
  • Garnish with coriander leaves and serve!

Egg Curry

Ingredients:

  • Hard-boiled Eggs: 6
  • Matar (Green Peas):1/2 cup
  • Oil: 2 tbsp
  • Onion: 2 medium, chopped
  • Tomato: 1 small, chopped
  • Ginger: 1 inch, crushed
  • Garlic: 8 cloves, crushed
  • Turmeric Powder: 1 tsp
  • Red Chilli Powder: 1 tsp
  • Coriander Powder: 1 tsp
  • Garam Masala Powder: 1 tsp
  • Coriander Leaves: 1 tbsp
  • Salt: as per taste

Cooking Directions

  • Heat oil in a pan.
  • Add onions and fry till they become translucent.
  • Add ginger & garlic. Fry for 2 minutes.
  • Add turmeric, red chili, coriander & chicken masala powders. Mix well. Add 1/4 cup of water. Cook for 5 minutes.
  • Add tomatoes, salt & 1/2 cup of water. Cook for 5 minutes.
  • Add Green Peas & boiled Eggs. Mix Well. Cook for 5 minutes.
  • Add 3 cups of water. Mix well. Cook for 20 minutes. Stir 1-2 times in between.
  • Garnish with coriander leaves and serve!

Jeera Lauki

Ingredients:

  • Lauki or Doodhi or Bottle Gourd: 1 medium
  • Jeera (Cumin Seeds) – 1 tbsp
  • Oil: 1.5 tbsp
  • Salt: as per taste

Cooking Directions:

  • Heat oil in a pan
  • Add jeera (cumin)
  • After the jeera crackles, add lauki (bottle gourd)
  • Cook for 4-5 minutes and then add the salt
  • Cook on low flame for 15 -20 minutes. Stir every 4-5 minutes

Aloo Pyaj

Ingredients:

  • Aloo (Potato) -3 large
  • Pyaj (Onion) – 2 large
  • Tomato – 1 medium
  • Jeera (Cumin seeds) – 1 tbsp
  • Haldi powder (Turmeric) – 1 tsp
  • Oil: 1.5 tbsp
  • Salt: as per taste

Cooking Directions

  • Heat oil in a pan.
  • Add jeera (cumin).
  • After the jeera crackles, add onions and fry till they become mildly translucent. (Fry onions for approx. 4-5 mins)
  • Add potato. Mix well and cook for 4-5 minutes.
  • Add tomato, turmeric & salt. Mix well.
  • Cook for 15 -20 minutes. Stir every 4-5 minutes.
  • Garnish with coriander leaves and serve!

Dal Khichdi

Ingredients

  • Toor Dal (pigeon peas) – 2/3 cup
  • Rice – 2/3 cup
  • Oil – 1.5 tbsp
  • Mustard seeds – 1 tsp
  • Cumin seeds – 1 tsp
  • Green Chilli – 2-4, chopped
  • Garlic – 1.5 tbsp, chopped
  • Onion – 2/3 cup, chopped * Coriander – 1 tbsp, chopped
  • Tumeric – 1 tsp
  • Asafoetida (heeng)- 1/2 tsp
  • Water – 2 cups

Cooking Directions

  • Cook Dal (adding a pinch of turmeric and salt). Keep aside.
  • Cook Rice. Keep aside.
  • Heat Oil in a pan
  • Add Mustard seeds and Cumin seeds
  • After they have split, add Onion, Garlic, and Green Chillies. Fry them for 1 min
  • Add Turmeric, Asafoetida, and Coriander. Fry them for 1 min
  • Add a 1/2 cup water and Fry for 1 min
  • Add Salt, Rice & Dal. Mix well
  • Add water as per required thickness. (~200-400 ml). Mix well
  • Cook for 7-10 mins stirring occasionally
  • Ready to serve

Curd Rice

Ingredients

  • Rice: 1 cup
  • Curd: 600 gm
  • Green Chillies: 4-6, chopped
  • Coriander Leaves: 1 tbsp, chopped
  • Ghee/Oil – 1.5 tbsp
  • Dry Red Chilli – 2
  • Cumin Seed: 1/2 tsp
  • Mustard Seed: 1/2 tsp
  • Heeng – 1/2 tsp
  • Ginger: 1 tsp, Crushed
  • Curry leaves:8-10 leaves
  • Water: 5 cups
  • Salt as per taste

Method:

  • Cook Rice. It should be mushy. Add extra water.
  • Season the rice with chopped chillies, chopped coriander, and salt.
  • Add Curd and mix well.
  • Keep aside. For Tempering
  • Heat ghee in a pan.
  • Add red chilli, mustard seed, cumin seed, asafoetida, and ginger.
  • Fry for 30 seconds
  • Add curry leaves and fry for 20 seconds
  • Add the tempering to the curd-rice prepared earlier and mix it up.
  • Ready to serve