An Indian diet plan for Australia

The food you grew up on is entirely available in Australia. What is missing is a plan that assumes you eat it, rather than telling you to swap everything for chicken and salad.

What the big supermarkets already carry

Coles and Woolworths stock red lentils, chickpeas, basmati, atta, Greek yoghurt and paneer in most metro stores. Greek yoghurt stands in for curd perfectly well and carries more protein.

Worth a trip to an Indian grocer: toor dal, idli rice and urad, curry leaves, fresh coconut, and decent asafoetida. One trip stocks a month.

Plan around the commute, not the ideal

A long commute means dinner is late and willpower is gone. The plans that survive here cook once and reheat: a pot of dal, a tray of roasted vegetables, rice or rotis frozen in batches.

Rotis freeze well. Making twenty on Sunday is the single most useful hour of the week.

Portions, in supermarket terms

• 1 katori cooked rice is about 130 kcal, roughly a level cup.
• 1 cup Greek yoghurt is about 130 kcal and 12 g protein, better than most curd.
• 100 g paneer is about 18 g protein.
• Three teaspoons of oil a day per person is about 120 kcal.

Vegetarian protein without supplements

Lentils, chickpeas, Greek yoghurt, paneer and eggs are all cheap and everywhere here. Spread them across four eatings rather than one heavy dinner and most people reach their target without buying a single protein powder.

Common questions

Can I get Indian ingredients at Coles or Woolworths?

Most of them. Lentils, chickpeas, basmati, atta, paneer and Greek yoghurt are standard. Toor dal, idli rice and curry leaves usually need an Indian grocer.

Is Greek yoghurt a good substitute for curd?

Yes, and it generally carries more protein. It works anywhere curd is served alongside a meal.

This is general food guidance, not medical advice. If you are pregnant, taking medication or managing an illness, show any plan to your doctor first.