---
title: "Sustainable Dieting & Recipes: Eat Real Indian Food to Lose Fat"
description: "Stop restricting your favourite meals. Learn sustainable dieting and recipes that fit your life. Get expert 1-on-1 coaching to hit your protein and calorie goals."
canonical: https://mytribe.in/shreyaskamathfit/personalized-online-fitness-nutrition-coaching/sustainable-dieting-recipes
last_updated: 2025-09-30
---

# Sustainable Dieting & Recipes for Real Results

Tribe Verified · Helping 100+ clients master sustainable dieting

By [Shreyas Kamath](https://mytribe.in/shreyaskamathfit) · Available online · ₹18K per package (3 months) (estimate)

Part of [Personalized Online Fitness & Nutrition Coaching](https://mytribe.in/shreyaskamathfit/personalized-online-fitness-nutrition-coaching). [View full gallery](https://mytribe.in/shreyaskamathfit/personalized-online-fitness-nutrition-coaching/gallery)

Stop forcing yourself to eat bland food. I teach you how to track your macros and fit delicious, home-cooked Indian meals into your fat loss journey.

## Photos and videos

- [Video: This is my complete guide to making a tasty, healthy chicken curry and tracking its calories. You can absolutely enjoy traditional Indian food while on a fat loss journey. The key is knowing what goes into it and controlling your portions.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/821fb89c-40d1-4c4d-a724-c02e7a37aa76)
- [Video: If you're tired of dry chicken and rice, try this simple and delicious chicken curry recipe. It's packed with flavor from whole spices and vegetables, proving that fitness food doesn't have to be bland.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0302b599-4afa-4d2f-b5f3-f46d05f3cb32)
- [Video: Inspired by Farah Khan, this roast chicken recipe is incredibly tasty and easy to make. It's a perfect way to prepare a large batch of protein for the week.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6c1fe4ca-e6ab-464c-ae62-1572f0b432eb)
- [Video: Bored of chicken breast? This air-fried chicken thigh recipe is a game-changer. It's juicy, flavorful, and a great way to add variety to your diet without sacrificing your goals.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7a353832-36b0-4aa5-8420-d9ef7f09da41)
- [Video: Here's my recipe for a cheesy chicken kheema that packs 50g of protein into just 550 calories. It's quick, easy, and incredibly satisfying, perfect for a high-protein meal.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0f902cd2-bb96-4bd7-9b05-ed7731e40bcb)
- [Video: This high-protein chicken wrap is perfect for a quick fat-loss meal, providing 40 grams of protein for under 500 calories. I show you how to build it with a whole wheat chapati, lean chicken, and a Greek yogurt-based sauce.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d7a56863-9a0d-4f44-8600-d2f83bd6d187)
- [Video: A simple and delicious paneer chilly pepper recipe. I show you how to make a dry-roasted spice mix and combine it with paneer and vegetables for a high-protein vegetarian dish.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/26cf99d9-56eb-492f-84f1-9d0e95ecf08a)
- [Video: Here are three high-protein vegetarian meal combinations to make your meals complete. I break down the macros for rajma chawal with dahi, besan chilla with Greek yogurt, and moong dal khichdi.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0bcf80ab-0ec1-4d46-9521-ae36d212cdb6)
- [Video: This is a great example of a high-protein vegetarian meal for muscle building or fat loss. It combines tempeh, dal, rice, and curd to create a complete protein profile and a satisfying, balanced plate.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ae2e4184-be7c-43e3-af1c-ad96d4318b5f)
- [Video: Beat the summer heat with this simple, hydrating drink. It combines tender coconut water, plain soda, basil seeds, and lime for a refreshing beverage that's rich in electrolytes.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f6a9ba06-e98c-4044-af28-bfefd2f86497)
- ![The right mindset is "following a diet," not "being on a diet." This carousel shows some of my favorite meals that I enjoy as part of my fitness journey.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/21420009-8665-48b6-9e00-32b197f60e5e)
- ![Sweet potatoes are a fantastic carbohydrate source for bodybuilding, providing sustained energy. Paired with lean chicken and green beans, it's a classic, effective meal.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/bc25969d-34d7-4bda-8e70-91eb94e79e59)
- ![A perfect example of a balanced and delicious meal: curd rice paired with sweet and spicy chicken tenders. This satisfies cravings while still hitting my protein and carb goals.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b35891e4-a15e-414b-83f6-c06ae7d2bc58)
- ![Homemade chicken kheema with rice and a generous serving of bhindi (okra). Simple, nutritious, and a meal I genuinely enjoy eating.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/fa2bc63c-b6f6-4478-aa4f-0f5777360c31)
- ![Rice and dal are essential for my soul. Paired with eggs for quality protein and ladies' finger for fiber, this is a complete meal that proves you don't have to sacrifice comfort food.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a487e444-9ec7-455f-92e5-265d91703b5f)
- ![I tried tofu, but honestly, I couldn't handle the taste. However, if you enjoy it, it's a good protein source for a vegetarian or vegan diet. It's important to eat what you like.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/88a7aea3-ad39-42e5-8a0b-33f9501ec9c1)
- [Video: This is what I call a perfect meal: roasted chicken for protein, dal and rice for carbs and fiber, and okra for micronutrients. A plate like this keeps you full, aids recovery, and helps you build muscle.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2fb0e585-95f7-4e55-85c2-d2d0d0fbbfd7)
- [Video: Bodybuilders often eat bland food like plain chicken and rice, but you don't have to. As long as you hit your daily protein target, you can and should eat food you enjoy to sustain your diet long-term.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/61439370-17d8-4b21-955f-57920eeb8051)
- [Video: This is a simple way to fix the typical Indian diet. Instead of a plate full of rice, I replace a large portion of the carbs with a protein source like eggs, instantly making the meal more balanced and better for fat loss.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4b9ce832-0bcb-4750-b625-0b931e77fe78)
- [Video: Pulao is a favorite, but many people make the mistake of eating it without enough protein. Adding two whole eggs or a side of paneer can elevate it from a carb-heavy dish to a balanced, high-protein meal.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9f9bd61d-08b8-4005-9f0a-37506be9ddd5)
- [Video: Be careful with store-bought parathas. They are often high in calories and unhealthy fats like palm oil, and the "whole wheat" content can be misleading. Homemade is always a better option.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ba8da475-6a59-4590-81b6-2c2e234e0140)
- [Video: This is a great fat-loss hack. Both plates have three eggs, but one has added mushrooms and zucchini. For only 40 extra calories, you get a much larger volume of food, which keeps you fuller for longer.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/eb82696b-be89-4c65-ab87-dc9e7bd34773)
- [Video: Here are my top 5 meals for fat loss. They are all high in protein and fiber to keep you full, including options like high-volume fruits, low-fat paneer, and chicken sandwiches.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/78780058-052d-4783-8e55-274a31903de3)
- [Video: This is a perfect high-protein meal with 38g of protein. It combines rice, dal, four whole eggs, and ladies' finger for a balanced mix of carbs, protein, fats, and fiber.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/053559c5-9ea1-4e07-b664-7bac2673922e)
- [Video: Watermelon is the ultimate diet food. It's high in volume and water content but extremely low in calories, with only 300 calories in an entire kilogram. It's perfect for satisfying sweet cravings.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/988c4c43-7bbf-41b9-9b40-a8e73b90d7af)
- [Video: I'll say it again: watermelon is one of the best foods for fat loss. It keeps you hydrated, provides potassium, and its high volume helps you stay full, preventing you from eating other high-calorie junk.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/91279453-1fc7-4142-901c-69740c479bdd)
- ![Dear India, this is not a high-protein source, but it is something we should all be eating. Swipe to find out what it is.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e9a2047b-e2d0-4484-8d44-76ee5d1d25e5)
- ![Sprouted mung beans have only 3g of protein and 30 calories per 100g. This makes them an amazing low-calorie, high-fiber snack to add volume to your meals during a fat loss journey.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6b1d4357-4495-4e0c-bd6c-27f332ca5ff5)
- ![They are also rich in vitamins A, B, C, E, and niacin, as well as potassium, phosphorus, and iron. This makes sprouted mung beans an incredibly healthy food source.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/244fd531-c9ba-477a-8c6f-7cbcf7ec9494)
- ![To use sprouts for muscle building, consume them with a complete protein source like fish, chicken, eggs, or paneer. Here, they are paired with fish and rice.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d9906446-a7f6-4459-991f-498d674bb7a9)
- ![In summary: sprouts are nutritious and low-calorie, but they are not a primary protein source. Use them to add nutrients and volume to your diet, but don't over-consume them to hit your protein goals.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d5ddf6c3-ed23-4b23-bc7f-87004662c591)
- ![A balanced plate of mutton curry, biryani rice, and steamed broccoli. Sticking to foods I enjoy is the key to long-term consistency.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ef31ee2c-b63b-460d-8bcc-66657a6c3943)
- ![Here's another satisfying meal: chicken, hard-boiled eggs, pomegranate curd rice, and steamed vegetables. Variety is crucial for a sustainable diet.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/64d33ec1-4a2f-402b-a72f-874bc20cbd67)
- ![Avocado toast with bacon and a side of yogurt with raisins. This meal is packed with healthy fats and protein to keep me full and energized.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/423ac290-8370-4b3f-9bbe-5d86bb794ec8)
- ![A classic breakfast: avocado toast topped with four sunny-side-up eggs. This is a simple, high-protein way to start the day.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2f716520-a96f-4e9e-a2c0-641b30591077)
- ![Don't make the mistake of not eating eggs. They are one of the best whole-food protein sources. Four whole eggs can cover 20-50% of the daily protein requirement for many people.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b7bb7f7d-a6c1-4a1c-aa98-df23e114caa4)
- ![A simple and effective meal: chicken with two rotis and a side of curd. This is a great way to get in protein and carbs after a workout.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5a4c46e2-bc57-44d2-a24c-719e360dddb8)
- ![Healthy food can become unhealthy depending on how it's prepared. A cup of cauliflower sabzi is under 100 calories, while a plate of Gobi Manchurian can be over 500. Enjoy both, but prioritize the healthier preparation most of the time.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/dd5217b9-3b9f-4793-9668-9f699c6638e7)
- ![A look at the meals I ate in July 2024. This carousel shows the variety of foods I include in my diet while in a fat loss phase.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/be6eefb9-71ec-4f16-8089-938074c2b407)
- ![A typical Indian thali: rice, chana, chicken thighs, mango pickle, and vegetables. Balanced, traditional, and delicious.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/92143e2a-fd9f-4491-9e3e-fb2ae2b0526c)
- ![A simple, nutrient-dense meal of papaya, avocado, and four sunny-side-up eggs. This is great for getting in protein, healthy fats, and micronutrients.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/28da9fae-eb1f-4376-b551-fe36077510f2)
- ![A coastal favorite: rice, prawns, and a side of stir-fried vegetables. Seafood is an excellent source of lean protein.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/184bcec5-71e4-44fe-b4e8-9f433f7cc7c3)
- ![Breakfast doesn't have to be boring. Here I have dosa with amla chutney, chicken thighs, and a whole egg.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a083c0d7-8bf8-4aef-b3ff-ab703dd0ec3a)
- ![A meal featuring two types of local fish, sardines and disco fish, served with boiled rice. Fish is an amazing source of protein and omega-3s.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/76f90129-91ae-46a5-bead-5c61bb9875c5)
- ![A healthy and visually appealing meal of grilled chicken in sauce, rice, and a fresh salad, paired with black coffee. Eating out can be healthy if you make smart choices.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/02e3ba2b-7897-4450-97cf-3a2ccbc23988)
- ![Enjoying a well-balanced meal. It's important to be mindful and savor your food as part of a healthy lifestyle.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a90dab77-7432-4727-8ae4-7ed0260815ef)
- ![A traditional South Indian meal served on a banana leaf, featuring rice, sambar, various vegetable preparations, and fried fish. You can incorporate cultural foods into a balanced diet.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c78b2a63-3373-4da2-a667-55267a10fbf2)
- [Video: People online say oats are for horses, but here is my 85-year-old grandmother enjoying her oatmeal. Don't let internet myths stop you from eating a healthy, fiber-rich food.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d978e480-b11f-4993-94e2-f32e733fddcd)

## About Sustainable Dieting & Recipes

Most people quit their diets because they start craving their favourite home-cooked meals like chicken curry, dal, or dosa. The truth is, you do not need to eliminate these foods to get lean. You just need to know how to weigh your ingredients, control the oil, and fit these meals into your daily calorie budget. If you learn to track, you can eat anything and still see the scale move.

### Stop Guessing, Start Tracking

Fitness industry influencers love to sell 'magic' meal plans that force you to eat boiled chicken or salads. This is not sustainable. My approach is simple, because fitness is simple. When you eat home-cooked food, the biggest hidden source of calories is the oil. By simply using a kitchen weighing scale to track your cooking oil and portion sizes, you can continue eating traditional Indian meals while maintaining a calorie deficit.

### Why Indian Food Works

- **Nutrient Density:** Dishes like Rajma Chawal or Moong Dal Khichdi are rich in fiber and micronutrients. They keep you full longer than processed 'health' snacks.
- **Protein Scaling:** You can easily boost the protein in vegetarian meals by adding curd, whey, or lean sources like paneer and tempeh.
- **Sustainability:** If you love your spouse's cooking or your mom's recipes, you should keep eating them. I show you how to manage the macros so you don't have to choose between your goals and your culture.

### My Rules for Eating Out and At Home

1. **Overestimate when in doubt:** If you are eating out and cannot measure the food, assume the restaurant used more oil than you think. Always overestimate your calorie intake to stay safe.
2. **Prioritize Protein:** Every meal should have a protein source. If it is vegetarian, combine pulses and grains to complete your amino acid profile.
3. **Consistency beats perfection:** One bad meal will not make you fat, just like one salad will not make you lean. It is about what you eat 90% of the time.

If you are ready to stop dieting and start eating properly, I offer 1-on-1 macro coaching to help you find your exact calorie needs.

## About Shreyas Kamath

I used to weigh 135 kgs, eating all the wrong things and chasing quick fixes. I am Shreyas, and I don't believe in punishing your body. I believe in tracking your food so you can enjoy your favourite meals while still hitting your goals.

[See all of Shreyas Kamath's services](https://mytribe.in/shreyaskamathfit)

## More from Personalized Online Fitness & Nutrition Coaching by Shreyas Kamath

- [Featured](https://mytribe.in/shreyaskamathfit/personalized-online-fitness-nutrition-coaching/featured)
- [Client Transformations & Testimonials](https://mytribe.in/shreyaskamathfit/personalized-online-fitness-nutrition-coaching/client-transformations-testimonials)
- [Nutrition: Myth-Busting & Facts](https://mytribe.in/shreyaskamathfit/personalized-online-fitness-nutrition-coaching/nutrition-myth-busting-facts)
- [Training Philosophy & Workouts](https://mytribe.in/shreyaskamathfit/personalized-online-fitness-nutrition-coaching/training-philosophy-workouts)
- [Supplement Guide: The Honest Truth](https://mytribe.in/shreyaskamathfit/personalized-online-fitness-nutrition-coaching/supplement-guide-the-honest-truth)
- [Fitness Mindset & Motivation](https://mytribe.in/shreyaskamathfit/personalized-online-fitness-nutrition-coaching/fitness-mindset-motivation)
- [My Journey & Life](https://mytribe.in/shreyaskamathfit/personalized-online-fitness-nutrition-coaching/my-journey-life)
- [Q&A and Industry Commentary](https://mytribe.in/shreyaskamathfit/personalized-online-fitness-nutrition-coaching/q-a-and-industry-commentary)

## Similar work from other experts

- [Nutrition Simplified: Eat Your Favourite Indian Meals](https://mytribe.in/fit.arora/women-s-fitness-transformation-coaching/nutrition-simplified-eat-without-guilt) by Akshita Arora Mahajan · Women's Fitness & Transformation Coaching · Available online
- [Personalized Diet Plans for Fat Loss & Muscle Gain](https://mytribe.in/kbachwaliya11/nutrition-coaching/fuel-your-body-my-diet-plans) by Kamal Bachwaliya · Nutrition Coaching · Online coaching & in-person visits across Delhi NCR
- [Healthy Indian Recipes for Weight Loss](https://mytribe.in/fit_life_by_arpit/holistic-fitness-body-transformation/nutrition-is-queen-healthy-recipes) by Arpit · Holistic Fitness & Body Transformation · Online training & in-person sessions across Noida
- [Practical Nutrition Coaching for Sustainable Fat Loss](https://mytribe.in/barneylifts95/personal-training-body-transformation-coaching/fueling-the-machine-nutrition-that-works) by Pravar Srivastava · Personal Training & Body Transformation Coaching · Online coaching worldwide & In-person training across Delhi NCR and Kolkata
- [Healthy & Delicious Recipes for Sustainable Fat Loss](https://mytribe.in/getfitwith.nikki/online-body-transformation-coaching-for-women/healthy-delicious-recipes) by Nikitha Akkara · Online Body Transformation Coaching for Women · Available online
- [Healthy Indian Meals That Actually Taste Good](https://mytribe.in/changeandevolve01/women-s-hormonal-health-coaching/healthy-eating-that-tastes-good) by Change & Evolve · Women's Hormonal Health Coaching · Online sessions, plus in-person at Pune clinic & across NCR

## Book

To book Shreyas Kamath, message mytribe on WhatsApp: [Chat on WhatsApp](https://wa.me/916360004054?text=Hi%20Shreyas%2C%20I'm%20interested%20in%20your%20Sustainable%20Dieting%20coaching.%20I%20want%20to%20hit%20my%20fitness%20goals%20without%20giving%20up%20home%20food.%20How%20do%20we%20start%3F)