Low calorie · Macro friendly
Low calorie Indian curry,with the numbers on the pack.
Macro friendly Indian food doesn't mean bland chicken and rice. Our curries and grills are built on tomato, yoghurt, lentils and whole spice rather than cream and ghee, and every pack prints energy, protein, carbs, fat and sodium so you can log a meal instead of guessing it. Chilled, never frozen, Halal-certified, ready in 4 minutes.
Best sellers
Most-loved dishes
Where the calories actually are
In Indian cooking, the spice does the flavour work — the kilojoules come from finishing cream, ghee and deep-fried sides. We keep the masala, control the finish, and put the number on the label so nothing is a surprise.
Macros printed on every meal
Energy in both kilojoules and calories, plus protein, carbs, fat and sodium per serve. Every figure is from the recipe as we cook it, not a category average, so it drops straight into MyFitnessPal or a dietitian's plan.
Protein first, so smaller portions still satisfy
Tandoori and tikka grills, dal, chana and paneer dishes carry the protein and fibre that make a lower-calorie meal hold you until the next one. Skip the rice and pair a grill with dal for volume without the carb load.
Fits the rest of the menu
Same kitchen, same Halal certification, same chilled cold-chain delivery Australia-wide. Build a 6 or 12-meal box mixing lean grills with the odd butter chicken — the point is knowing the trade, not avoiding it.
What's inside
Real ingredients in. Everything else out.
Every meal is cooked the way it would be in our restaurant kitchen — whole spices, slow-cooked masala bases and quality Australian produce. Here's exactly what does and doesn't go into the tray.
Always in
- Whole spices, toasted and ground in-house
- Australian Halal-certified meat and seafood
- Fresh onion, tomato, ginger and garlic masala bases
- Cold-pressed and vegetable oils, yoghurt, cream, cashew
- Legumes, lentils and seasonal vegetables
- Printed calories, protein, carbs, fat and allergens on every pack
Never in
- No MSG
- No artificial preservatives
- No artificial colours or flavours
- No fillers or wheat-flour thickeners in our curries
- No pork or alcohol — anywhere in the kitchen
- Never frozen — always chilled at 0–4°C
Our nutrition philosophy
We don't build 'diet' versions of dishes. We cook the dish properly and then tell you exactly what it costs you — energy in kilojoules and calories, protein, carbohydrate, sugars, fat, saturated fat and sodium, per serve, from the recipe as we actually cook it.
Where we can lighten a dish without wrecking it, we do: yoghurt and tomato bases instead of cream finishes, grilled proteins instead of fried, and single-serve portions that stay the same every week.
- —Most single-serve mains land between roughly 350 and 650 calories
- —Full macro panel on every pack — no category averages
- —Protein and fibre led, so a lighter meal still fills you up
- —Halal-certified, chilled never frozen, ready in 4 minutes
How to build a lighter week
Lead with grills and lentil dishes, keep rice for two nights instead of five, and treat the richer curries as the meal you look forward to rather than the default. Because portions are fixed, the week's numbers stay predictable even when one night is butter chicken.
A sample macro-friendly week
Five dinners weighted toward protein and fibre, with one richer night built in.
| Day | Meal | Why it works |
|---|---|---|
| Monday | Chicken Tikka Mint & Chilli | Grilled, not fried — lean protein with a yoghurt marinade |
| Tuesday | Daal Makhni | Lentil protein and fibre without the meat calories |
| Wednesday | Tandoori-style grill + salad | Skip the rice for volume without the carb load |
| Thursday | Chana Masala | Chickpeas keep you full on a smaller calorie budget |
| Friday | Butter Chicken | The richer night — portion fixed, macros printed |
Swap any dish — browse the full menu or build your own box.
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FAQ
Common questions
Can Indian food be low calorie?+
Yes. A low calorie Indian curry is mostly about the base: tomato, onion, yoghurt and whole spices carry huge flavour with very little fat. Cream, ghee-heavy finishes and deep-fried sides are where the kilojoules stack up — so we portion those carefully and print the numbers on every pack.
Which meals are macro friendly?+
Every Sona's Kitchen pack lists energy (kJ and calories), protein, carbs, fat and sodium, so you can slot a meal straight into a macro tracker. Tandoori and tikka grills, dal, chana and yoghurt-based curries are the leanest picks; biryanis and butter-style curries sit higher in carbs and fat.
How many calories are in your meals?+
Most single-serve mains sit between roughly 350 and 650 calories, depending on the dish and whether it includes rice. The exact figure for each meal is on its product page and printed on the label — we don't estimate.
Are the low-calorie meals still filling?+
They're built around protein and fibre — lean chicken thigh, lamb, paneer, lentils and chickpeas — which is what keeps a smaller-calorie meal satisfying. Pair a grill with dal instead of rice if you want volume without the carbs.
Can I use these meals for weight management?+
Plenty of customers do, because portion size and macros are fixed and visible rather than guessed. We're a meal service, not a clinical program — if you're managing a medical condition, check the numbers with your GP or dietitian.
Are the meals Halal and gluten-free?+
Every meat dish is Halal-certified, and most curries and grills are naturally gluten-free with no wheat thickeners. Allergens are flagged on every pack.
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You might also need
Eating to a target? These pages cover the other two things people usually ask us about.