An Indian diet plan for the UK

Britain makes this easy. Most supermarkets carry the staples, and the parts they do not are a short trip away in almost every city.

The supermarket list

Tesco, Sainsbury's, Asda and Morrisons carry red lentils, chickpeas, basmati, chapati flour, paneer and natural yoghurt. Asian grocers in Leicester, Southall, Wembley or Small Heath cover toor dal, idli rice, curry leaves and fresh coriander worth eating.

Desk jobs and the 4pm problem

A sedentary day needs fewer calories than most people assume, and the biscuit tin at four o'clock is usually where the plan quietly fails. Something with protein at lunch — dal, paneer, eggs — removes the craving more reliably than resisting it does.

Takeaway curry is not home curry

A restaurant korma or butter chicken carries far more cream and oil than the same dish cooked at home. Treat it as an occasional meal rather than a reference for what Indian food costs you.

Common questions

Can I buy Indian ingredients at Tesco?

Most of them: lentils, chickpeas, basmati, chapati flour, paneer and natural yoghurt.

Is Indian food fattening?

Home-cooked Indian food is not. Restaurant versions carry considerably more oil and cream.

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.