⏳
Loading cheatsheet...
High-protein Indian meal planning, macro balancing, practical prep strategies and nutrition-first cooking frameworks.
Protein is essential for muscle repair, immunity, and satiety. The Indian diet, especially vegetarian, can be low in protein. Here are practical, high-protein Indian meal ideas with their approximate protein content per serving.
| Meal | Key Ingredients | Protein (g) | Calories (kcal) | Type |
|---|---|---|---|---|
| Paneer Bhurji + Roti | 200g paneer, 2 eggs optional, 2 roti | 32-38g | 450-550 | Veg / Eggetarian |
| Chana Masala + Rice | 1 cup cooked chana, spices, 1 cup rice | 22-26g | 450-500 | Vegetarian |
| Rajma Curry + Rice | 1 cup cooked rajma, 1 cup rice | 20-24g | 430-480 | Vegetarian |
| Moong Dal Cheela (4 pcs) | 1 cup moong dal batter, fillings | 18-22g | 250-300 | Vegetarian |
| Soya Chunks Curry | 50g soya chunks dry, tomato gravy | 26g | 280-320 | Vegetarian |
| Egg Curry + Roti | 3 eggs, onion-tomato gravy, 2 roti | 24-28g | 400-480 | Eggetarian |
| Chicken Breast Curry | 150g chicken, spices, 2 roti | 38-42g | 450-520 | Non-Veg |
| Fish Curry + Rice | 150g fish (rohu/katla), 1 cup rice | 30-35g | 420-480 | Non-Veg |
| Grilled Chicken Tikka | 200g chicken breast, marinade | 44-48g | 350-400 | Non-Veg |
| Palak Paneer + Roti | 150g paneer, spinach gravy, 2 roti | 24-28g | 420-480 | Vegetarian |
| Sprouts Chaat (Bowl) | 1 cup mixed sprouts, onion, tomato, lemon | 12-15g | 180-220 | Vegetarian |
| Sattu Drink + Roasted Chana | 2 tbsp sattu, 1/4 cup roasted chana | 10-14g | 200-250 | Vegetarian |
| Quinoa Upma | 1 cup quinoa, vegetables, peanuts | 14-16g | 300-350 | Vegetarian |
| Egg Bhurji + Brown Bread | 3 eggs, onions, 2 slices bread | 22-26g | 350-400 | Eggetarian |
India has the second highest diabetic population in the world (77+ million). Managing blood sugar through diet is critical. These recipes focus on low Glycemic Index (GI), whole grains, high fiber, and balanced macros.
| Food | Glycemic Index (GI) | GI Category | Diabetic-Friendly? |
|---|---|---|---|
| White Rice | 73 (High) | High GI | Limit portion to 1/2 cup; prefer brown rice |
| Brown Rice | 50-55 (Medium) | Medium GI | Better choice; combine with dal/sabzi |
| White Bread | 75 (High) | High GI | Avoid; switch to multigrain or whole wheat |
| Whole Wheat Roti | 45-50 (Low-Medium) | Low-Medium GI | Good choice; 1-2 roti per meal |
| Ragi (Finger Millet) | 40-45 (Low) | Low GI | Excellent — ragi dosa, ragi roti |
| Jowar (Sorghum) | 45-50 (Low-Medium) | Low-Medium GI | Good — jowar roti, jowar dosa |
| Bajra (Pearl Millet) | 40-45 (Low) | Low GI | Excellent — bajra roti in winter |
| Oats | 42-55 (Low-Medium) | Low-Medium GI | Good — oat upma, oats chilla |
| Quinoa | 35-40 (Low) | Low GI | Best grain option — complete protein too |
| Potato (Boiled) | 78 (High) | High GI | Limit; sweet potato is better (GI 44) |
| Sweet Potato | 44 (Low) | Low GI | Excellent — boiled, roasted, or mashed |
| Moong Dal (Cooked) | 25-30 (Low) | Low GI | Excellent — easiest to digest dal |
| Chickpeas / Chana | 28-35 (Low) | Low GI | Excellent — chole, hummus, sprouts |
| Rajma (Kidney Beans) | 25-30 (Low) | Low GI | Excellent — rajma curry (limit rice) |
| Milk (Full Cream) | 30 (Low) | Low GI | Good — 1-2 glasses per day |
| Curd / Dahi | 35 (Low) | Low GI | Excellent — improves gut health |
| Sugarcane Juice | 65-70 (High) | High GI | Avoid — extremely high sugar |
| Mango (Ripe) | 51-56 (Medium) | Medium GI | Limit to 1 small slice; not daily |
| Apple | 36 (Low) | Low GI | Good — 1 apple per day is safe |
| Guava | 20-25 (Low) | Low GI | Excellent — very low GI, high fiber |
| Jamun (Indian Blackberry) | 25-30 (Low) | Low GI | Excellent — traditional anti-diabetic fruit |
| Meal | Food | Why It Works |
|---|---|---|
| Early Morning | Methi (fenugreek) water + 5 soaked almonds | Methi seeds improve insulin sensitivity; almonds provide healthy fats |
| Breakfast | 2 moong dal cheela + mint chutney + 1 cup green tea | Low GI, high protein (20g), high fiber |
| Mid-Morning | 1 small apple + 10 walnuts | Low GI fruit + omega-3 from walnuts |
| Lunch | 1 jowar roti + 1 bowl palak dal + 1 bowl mixed veg sabzi + salad + curd | Low GI millet roti + protein from dal + fiber from veg + probiotics |
| Evening Snack | 1 cup roasted makhana (fox nuts) + herbal tea | Low calorie, low GI, crunchy and satisfying |
| Dinner | Vegetable soup + grilled paneer tikka (150g) + 1 multigrain roti | High protein, low carb, filling |
| Before Bed | 1/2 cup warm milk with turmeric (no sugar) | Low GI, aids sleep, provides calcium |
Indian snacks can be calorie-heavy and nutrient-poor. Simple swaps can dramatically reduce calories while increasing nutrition. Here is a comprehensive swap guide for every craving.
| Unhealthy Snack | Calories | Healthy Swap | Calories | Calories Saved | Key Benefit |
|---|---|---|---|---|---|
| Samosa (1 pc, fried) | 260 kcal | Baked samosa or moong dal cheela (1 pc) | 80-100 kcal | 160-180 kcal | 80% less oil, more protein |
| Potato Chips (30g bag) | 160 kcal | Roasted makhana (30g / 1 cup) | 70-80 kcal | 80-90 kcal | Low calorie, high calcium, crunchy |
| Deep-fried Pakora (5 pcs) | 350 kcal | Baked paneer tikka (5 pcs) | 180-200 kcal | 150-170 kcal | 3x more protein, less oil |
| Kachori (1 pc) | 280 kcal | Sprouts chaat (1 bowl) | 120-150 kcal | 130-160 kcal | High fiber, high protein |
| Halwa / Gulab Jamun (1 pc) | 200-250 kcal | 1 date + 2 almonds + dark chocolate (1 sq) | 80-100 kcal | 120-150 kcal | Natural sweetness, iron, antioxidants |
| Cola / Soda (1 can, 330ml) | 140 kcal | Nimbu pani with rock salt / buttermilk | 20-40 kcal | 100-120 kcal | No added sugar, electrolytes |
| Instant Noodles (1 pack) | 400 kcal | Oats upma or veg poha | 180-220 kcal | 180-220 kcal | Real nutrition, fiber, vitamins |
| Vada Pav (1 pc) | 300 kcal | Ragi dosa (1 pc) with chutney | 120-150 kcal | 150-180 kcal | High calcium, low GI |
| Bread Pakora (2 pcs) | 300 kcal | Cucumber sandwich (multigrain bread) | 130-160 kcal | 140-170 kcal | Low calorie, fiber-rich |
| Pav Bhaji (1 plate) | 450 kcal | Grilled paneer + salad + 1 roti | 250-300 kcal | 150-200 kcal | High protein, fewer refined carbs |
| Thick Milkshake (1 glass) | 350-500 kcal | Smoothie: banana + curd + flaxseed | 150-180 kcal | 200-320 kcal | Fiber, probiotics, omega-3 |
| Store-Bought Biscuits (5 pcs) | 250 kcal | Roasted chana + makhana (1/2 cup each) | 100-130 kcal | 120-150 kcal | Protein, fiber, minerals |
| Snack | Quantity | Calories | Protein | Preparation |
|---|---|---|---|---|
| Roasted Makhana | 1 cup (30g) | 70-80 kcal | 4g | Dry roast with ghee, salt, black pepper |
| Sprouts Chaat | 1 cup (150g) | 120-140 kcal | 8g | Boiled sprouts + onion + tomato + lemon + chaat masala |
| Boiled Egg | 2 eggs | 140-150 kcal | 12g | Boil for 10 min; sprinkle black pepper and salt |
| Roasted Chana | 1/2 cup (50g) | 100-110 kcal | 6g | Dry roast in pan with spices; store in airtight jar |
| Mixed Nuts | 10 almonds + 2 walnuts | 120-130 kcal | 4g | Soak almonds overnight; eat raw |
| Curd with Fruits | 1 cup curd + 1/2 banana | 100-120 kcal | 5g | Mix fresh curd with sliced banana and a pinch of cinnamon |
| Paneer Cubes (Raw) | 50g | 120-130 kcal | 9g | Sprinkle chaat masala, black pepper |
| Vegetable Soup | 1 bowl | 50-80 kcal | 2g | Mixed vegetables boiled with salt, pepper, herbs |
| Peanut Butter on Toast | 1 tbsp on 1 slice multigrain | 130-140 kcal | 6g | Unsweetened peanut butter; no jam |
Indian spices are not just flavor enhancers — they are powerful functional foods with proven health benefits backed by modern science. India has used spices medicinally for thousands of years in Ayurveda.
| Spice | Active Compound | Health Benefits | Best Way to Use | Daily Recommended Amount |
|---|---|---|---|---|
| Turmeric (Haldi) | Curcumin | Anti-inflammatory, antioxidant, boosts immunity, aids digestion, anti-cancer | With black pepper (increases absorption 2000%) and fat | 1/2 to 1 tsp per day |
| Cumin (Jeera) | Cuminaldehyde | Improves digestion, reduces bloating, boosts immunity, iron-rich | Dry roast and add to dal, raita, buttermilk | 1-2 tsp (seeds or powder) |
| Cinnamon (Dalchini) | Cinnamaldehyde | Lowers blood sugar, anti-inflammatory, antioxidant, heart health | In tea, oats, curd, or warm water | 1/2 to 1 stick (1/4 tsp powder) |
| Black Pepper (Kali Mirch) | Piperine | Enhances nutrient absorption, aids digestion, anti-inflammatory | Add to all savory dishes and golden milk | 1/4 to 1/2 tsp per day |
| Ginger (Adrak) | Gingerol | Reduces nausea, anti-inflammatory, aids digestion, lowers blood sugar | Fresh in tea, curry, chutney; dried in masalas | 1-2 tsp fresh or 1/2 tsp dried |
| Garlic (Lehsun) | Allicin | Lowers cholesterol, blood pressure; antibacterial, antiviral, immune booster | Crush and let sit 10 min before cooking; raw is best | 2-3 cloves per day |
| Fenugreek (Methi) | Diosgenin, Soluble Fiber | Controls blood sugar, lowers cholesterol, increases milk production, aids digestion | Seeds soaked overnight; leaves in paratha, sabzi | 1 tsp seeds or 1 cup leaves |
| Coriander (Dhania) | Linalool | Aids digestion, lowers blood sugar, anti-anxiety, detoxifying | Seeds in dal/curry powder; fresh leaves as garnish | 1-2 tsp seeds or handful of leaves |
| Cardamom (Elaichi) | Cineole | Improves digestion, detoxifies, freshens breath, anti-inflammatory | In tea, biryani, desserts; chew 1 pod after meals | 2-3 pods per day |
| Cloves (Laung) | Eugenol | Strong antioxidant, antibacterial, dental pain relief, digestive aid | In biryani, pulao, masala chai; clove oil for toothache | 2-3 cloves per day |
| Fennel Seeds (Saunf) | Anethole | Improves digestion, reduces bloating, freshens breath, diuretic | Chew 1 tsp after meals; in paan, achar, curry | 1 tsp per day |
| Mustard Seeds (Rai) | Selenium, Magnesium | Anti-inflammatory, boosts metabolism, rich in omega-3, anti-cancer | In tadka (tempering) for dal, sabzi, pickles | 1 tsp in tadka per meal |
| Ajwain (Carom Seeds) | Thymol | Relieves indigestion, gas, bloating; antimicrobial; helps in cold/cough | In paratha, pakora, water for bloating | 1/2 tsp per day |
| Saffron (Kesar) | Crocin, Crocetin | Mood enhancer, antioxidant, improves memory, anti-depressant | In milk (kesar doodh), biryani, kheer, desserts | 2-3 strands per day |
| Spice Blend | Key Spices | Best Used In | Health Role |
|---|---|---|---|
| Garam Masala | Clove, cinnamon, cardamom, black pepper, cumin, coriander | Curries, biryani, paneer dishes | Warming, boosts metabolism, aids digestion |
| Chat Masala | Cumin, coriander, dried mango, black salt, mint | Fruit chaat, aloo chaat, raita, salads | Digestive, tangy, appetite stimulant |
| Panch Phoron | Mustard, fenugreek, cumin, nigella, fennel seeds | Bengali dal, vegetable dishes, fish curry | Digestive, balances all doshas (Ayurveda) |
| Tadka / Tempering | Cumin, mustard seeds, curry leaves, asafoetida, garlic | Dal, sambar, rasam, chutney | Releases essential oils, enhances nutrient absorption |
| Chai Masala | Cardamom, ginger, cinnamon, clove, black pepper | Masala chai, milk tea | Improves immunity, aids digestion, warming |
Choosing the right cooking fat is crucial for health. Every fat has a different smoke point, fatty acid profile, and ideal use case. Here is a comprehensive guide to cooking fats used in Indian kitchens.
| Fat | Smoke Point | Saturated Fat | Unsaturated Fat | Best For | Avoid For | Health Notes |
|---|---|---|---|---|---|---|
| Ghee (Clarified Butter) | 250 C (482 F) | High (65%) | Low-Medium | Frying, tadka, paratha, biryani, desserts | Daily use in large quantities | Rich in fat-soluble vitamins A, D, E, K; CLA for weight management |
| Mustard Oil (Sarson ka Tel) | 250 C (482 F) | Medium (12%) | High (88%) | Deep frying, pickling, Bengali/ Punjabi cooking | Raw salads (strong flavor) | Rich in omega-3 ALA, erucic acid; anti-inflammatory |
| Groundnut Oil (Moongfali tel) | 225 C (437 F) | Medium (17%) | High (83%) | Stir-frying, deep frying, daily cooking | Low-heat cooking (waste of high smoke point) | Good balance of MUFA and PUFA; heart-friendly |
| Coconut Oil | 177 C (350 F) / Virgin: 232 C | Very High (90%) | Low (10%) | South Indian cooking, baking, tempering, skin/hair | High-heat deep frying (refined has higher smoke point) | MCTs boost brain function; raises HDL cholesterol |
| Olive Oil (Extra Virgin) | 191 C (375 F) | Low (14%) | Very High (86%) | Salad dressing, low-heat sauteing, bread dip | Deep frying, Indian tadka (too low smoke point) | Mediterranean diet staple; MUFA-rich; anti-inflammatory |
| Olive Oil (Light/Refined) | 230-240 C | Low | Very High | Indian cooking, stir-fry, baking | Raw dressing (less flavor than EVOO) | Higher smoke point than extra virgin |
| Sesame Oil (Til ka Tel) | 210 C (410 F) / Unrefined: 177 C | Medium (14%) | High (86%) | South Indian tempering, Chinese/ Asian dishes | Neutral-flavor dishes | Rich in antioxidants; sesamol; heart-healthy |
| Sunflower Oil | 227 C (440 F) | Low (10%) | High (90%) | Daily cooking, frying, baking | People with high omega-6 concerns | High in vitamin E; but high in omega-6 PUFA |
| Rice Bran Oil | 254 C (490 F) | Medium (20%) | High (80%) | Deep frying, daily cooking, stir-fry | Raw dressing (neutral taste) | Contains oryzanol (lowers cholesterol); good for Indian cooking |
| Palm Oil | 232 C (450 F) | Very High (49%) | High (51%) | Commercial deep frying, packaged snacks | Home cooking (high saturated fat) | Cheap but environmentally controversial; linked to deforestation |
| Vanaspati Ghee | 200-220 C | Very High (40-60%) | Medium | Commercial baking, street food, sweets | All home cooking | Contains trans fats (partially hydrogenated); AVOID for health |
| Parameter | Recommendation |
|---|---|
| Total Fat per Day (Adult) | 20-35% of total daily calories (44-78g for 2000 kcal diet) |
| Saturated Fat | Less than 10% of daily calories (22g max) — ghee, coconut oil |
| Monounsaturated Fat (MUFA) | 15-20% of daily calories — olive oil, groundnut oil, mustard oil |
| Polyunsaturated Fat (PUFA) | 5-10% of daily calories — sunflower oil, rice bran oil |
| Omega-3 to Omega-6 Ratio | Target 1:4 or better (modern diets are 1:20); eat more omega-3 foods |
| Best Indian Kitchen Combo | 1 oil for daily cooking (groundnut or rice bran) + ghee for tadka + olive oil for salads |
Meal prepping saves time, reduces food waste, and ensures you eat healthy even on busy weekdays. Here is a practical Indian meal prep guide with storage tips and batch cooking strategies.
| Food | Fridge Life | Freezer Life | Reheat Method | Prep Tips |
|---|---|---|---|---|
| Cooked Dal (Toor, Moong, Masoor) | 3-4 days | 1 month | Stove top or microwave with splash of water | Make large batch; freezes beautifully |
| Rajma / Chana Curry | 4-5 days | 2-3 months | Stove top slow reheat; add water if thick | Flavor improves the next day! |
| Cooked Rice | 3-4 days | 2-3 months | Microwave with water sprinkle; or pan-fry for fried rice | Cool quickly after cooking; do not leave at room temp |
| Roti / Paratha | 2-3 days | 1 month | Tawa or microwave with damp paper towel | Layer with cloth or parchment to prevent sticking |
| Sabzi (Dry — Aloo Gobi, Bhindi, etc.) | 3-4 days | 2 months | Tawa or microwave | Avoid cream-based sabzi for meal prep |
| Paneer Tikka (Grilled) | 3-4 days | 1 month | Oven, tawa, or air fryer to re-crisp | Store gravy and paneer separately |
| Chicken Curry | 4-5 days | 2-3 months | Stove top slow reheat | Tastes even better next day |
| Batter (Dosa, Idli, Cheela) | 3-5 days | 1 month | Use directly from fridge; do not freeze dosa batter | Fermentation continues in fridge; idli batter works for 5 days |
| Chapati Dough (Kneaded Atta) | 2-3 days | Not recommended | Room temp 30 min before rolling | Apply oil on surface to prevent drying |
| Gravy Base (Onion-Tomato Masala) | 5-7 days | 3 months | Use directly as curry base | Make a big batch — saves 30 min per curry |
| Boiled Eggs | 5-7 days (shelled) | Not recommended (texture changes) | Eat cold or microwave 30 seconds | Boil a dozen on Sunday for the week |
| Cooked Quinoa / Millets | 4-5 days | 2 months | Microwave with water splash | Great base for upma, pulao, salads |
| Container Type | Best For | Pros | Cons |
|---|---|---|---|
| Glass (Borosil, Pyrex) | Curry, dal, sabzi, reheating | Microwave safe, no chemicals, lasts forever | Heavy, breakable, more expensive |
| Stainless Steel (Milton, Cello) | Dry food, roti, rice, lunch box | Durable, no plastic, lightweight, cheap | Cannot microwave; not transparent |
| Silicone (Stasher bags) | Marinades, frozen items, snacks | Reusable, microwave/freezer safe | Harder to clean, can hold odors |
| BPA-Free Plastic (Tupperware) | Everything except hot oily food | Light, cheap, microwave safe | Can absorb odors, may warp with hot oil |
India is home to many affordable superfoods that are nutritionally dense and easily available. These foods have been part of Indian diets for centuries and are now backed by modern nutritional science.
| Superfood | Key Nutrients (per 100g) | Health Benefits | Cost (₹ per 100g) | How to Include Daily |
|---|---|---|---|---|
| Amla (Indian Gooseberry) | 600mg Vitamin C (20x orange), Iron, Fiber | Immunity booster, anti-aging, improves digestion, hair health | 30-50 | Fresh juice, pickle, chutney, candy, dried powder |
| Moringa (Drumstick Leaves) | Vit A (4x carrot), Calcium (4x milk), Iron (3x spinach), Protein | Anti-inflammatory, blood purifier, lactation aid, anti-diabetic | 20-40 | Dried powder in smoothies, dal, roti, chutney |
| Ragi (Finger Millet) | Calcium (344mg), Iron, Fiber, Amino Acids | Bone health, diabetes control, weight loss, relaxes body | 30-50 | Ragi malt, dosa, roti, porridge, cookies |
| Turmeric | Curcumin (3%), Manganese, Iron, Potassium | Anti-inflammatory, antioxidant, immunity, brain health | 30-60 | In milk, dal, sabzi, rice, golden milk |
| Ashwagandha | Withanolides (adaptogens), Iron, Antioxidants | Stress relief, better sleep, muscle strength, testosterone boost | 100-200 | Powder in warm milk (1/2 tsp) before bed |
| Coconut | MCTs, Fiber, Iron, Potassium, Copper | Brain fuel, heart health, immunity, skin/hair | 40-60 (fresh) | Coconut water, grated in sabzi, coconut oil for cooking |
| Jaggery (Gur) | Iron, Magnesium, Potassium, Selenium | Prevents anemia, cleanses liver, aids digestion, respiratory health | 20-40 | Replace sugar in tea, milk, desserts |
| Flaxseeds (Alsi) | Omega-3 ALA (22g/100g), Fiber (27g), Lignans | Heart health, hormone balance, constipation relief, anti-cancer | 80-120 | Ground powder in smoothie, roti, curd, salad |
| Chia Seeds | Omega-3, Fiber (34g), Protein (16g), Calcium | Weight loss, digestion, bone health, sustained energy | 200-400 | Soak in water/curd overnight, puddings, smoothies |
| Sattu (Roasted Gram Flour) | Protein (20g), Fiber, Iron, Calcium | Cooling in summer, energy booster, digestion, muscle building | 30-50 | Sattu drink with water/lemon, roti, litti |
| Brahmi | Bacosides (active compounds), Antioxidants | Memory enhancer, reduces anxiety, improves focus, neuroprotective | 100-200 | Powder in warm milk, Brahmi tea, supplement |
| Aloe Vera | Vitamins A, C, E, Folic Acid, Enzymes | Skin healing, digestion, immunity, blood sugar regulation | 20-40 (plant) | Fresh gel in juice, apply on skin, grow at home |
| Add To | Superfood Boost | How Much | Effort |
|---|---|---|---|
| Morning Milk/Tea | 1/2 tsp turmeric + pinch black pepper | 10 seconds | Minimal |
| Roti Atta | 1 tbsp ragi + 1 tsp flaxseed powder per roti | 1 minute extra | Minimal |
| Dal / Curry | 1 tsp ghee + 1/2 tsp cumin seeds tadka | 2 minutes | Minimal |
| Curd / Raita | 1 tbsp roasted flaxseed powder + fresh fruits | 30 seconds | Minimal |
| Smoothie / Juice | 1 tsp moringa powder + 1 tsp chia seeds | 30 seconds | Minimal |
| Salad / Chaat | Sprinkle roasted pumpkin seeds + lemon juice | 30 seconds | Minimal |
| Before Bed Milk | 1/2 tsp ashwagandha + 1/2 tsp turmeric | 30 seconds | Minimal |
| Drinking Water | Soaked methi seeds (strain) OR jeera water | 5 min soak | Minimal |
Knowing the calorie content of common Indian dishes helps with weight management. Here is a comprehensive calorie chart for everyday Indian meals, snacks, and desserts with typical restaurant vs home-cooked values.
| Dish | Portion | Calories (kcal) | Protein (g) | Carbs (g) | Fat (g) |
|---|---|---|---|---|---|
| Idli (1 pc) | 1 medium (40g) | 40-45 | 2 | 8 | 0.5 |
| Dosa (1 pc, plain) | 1 medium | 120-130 | 3 | 18 | 5 |
| Masala Dosa (1 pc) | 1 medium with filling | 250-280 | 6 | 30 | 14 |
| Medu Vada (1 pc) | 1 medium | 90-100 | 4 | 10 | 5 |
| Poha | 1 plate (200g) | 250-280 | 6 | 42 | 8 |
| Upma | 1 plate (200g) | 220-250 | 6 | 35 | 8 |
| Aloo Paratha (1 pc) | 1 medium | 250-300 | 7 | 35 | 12 |
| Plain Paratha (1 pc) | 1 medium | 180-200 | 5 | 28 | 7 |
| Puri (1 pc) | 1 medium | 120-140 | 3 | 15 | 7 |
| Chole Bhature (1 plate) | 2 bhature + 1 bowl chole | 650-750 | 18 | 70 | 38 |
| Bread Omelette | 2 slices + 2 eggs | 300-350 | 18 | 25 | 18 |
| Pesarattu (Moong Dosa) | 1 medium | 110-120 | 6 | 14 | 3 |
| Rava Dosa (1 pc) | 1 medium | 150-170 | 3 | 20 | 7 |
| Dish | Portion | Calories (kcal) | Protein (g) | Carbs (g) | Fat (g) |
|---|---|---|---|---|---|
| White Rice (Cooked) | 1 cup (150g) | 200-220 | 4 | 45 | 0.5 |
| Brown Rice (Cooked) | 1 cup (150g) | 215-230 | 5 | 45 | 1.5 |
| Plain Roti (Chapati) | 1 medium | 70-80 | 3 | 15 | 1 |
| Naan (Restaurant) | 1 medium | 250-280 | 8 | 45 | 5 |
| Butter Naan (Restaurant) | 1 medium | 300-350 | 8 | 48 | 12 |
| Dal Tadka (Toor/Moong) | 1 bowl (200g) | 150-170 | 8 | 20 | 5 |
| Rajma Curry | 1 bowl (200g) | 180-200 | 8 | 24 | 6 |
| Chole (Chickpea Curry) | 1 bowl (200g) | 200-230 | 10 | 28 | 8 |
| Palak Paneer | 1 bowl (200g) | 220-250 | 12 | 8 | 18 |
| Shahi Paneer | 1 bowl (200g) | 300-350 | 14 | 10 | 28 |
| Butter Chicken | 1 bowl (200g) | 320-380 | 24 | 10 | 24 |
| Chicken Curry (Home) | 1 bowl (200g) | 230-260 | 22 | 8 | 14 |
| Fish Curry | 1 bowl (200g) | 200-230 | 20 | 10 | 12 |
| Biryani (Veg) | 1 plate (250g) | 350-400 | 8 | 55 | 12 |
| Biryani (Chicken) | 1 plate (250g) | 400-450 | 22 | 48 | 16 |
| Khichdi | 1 bowl (200g) | 180-200 | 8 | 30 | 4 |
| Thali (Veg, Home) | Full plate | 600-800 | 20-25 | 80-100 | 25-35 |
| Thali (Non-Veg, Home) | Full plate | 700-900 | 35-45 | 80-90 | 30-40 |
| Snack | Portion | Calories (kcal) | Fat (g) | Why High Calorie? |
|---|---|---|---|---|
| Samosa (1 pc) | 1 medium | 250-270 | 15 | Deep fried in oil; potato filling adds carbs |
| Vada Pav | 1 piece | 300-320 | 15 | Deep fried vada + bread + chutneys |
| Pav Bhaji | 1 plate | 450-500 | 22 | Butter-heavy bhaji + fried pav |
| Kachori (1 pc) | 1 medium | 280-300 | 18 | Deep fried; dal/potato filling |
| Pani Puri (6 pcs) | 6 pieces | 180-200 | 6 | Low calorie individually but puri is fried |
| Bhel Puri | 1 plate | 250-300 | 10 | Puffed rice + fried sev + chutneys |
| Sev Puri (6 pcs) | 6 pieces | 220-250 | 12 | Fried puri + potato + sev + chutneys |
| Dabeli | 1 piece | 250-280 | 10 | Fried filling + sweet-savory chutneys |
| Aloo Tikki (1 pc) | 1 medium | 150-170 | 8 | Pan-fried or deep fried |
| Jalebi (2 pcs) | 2 medium | 200-220 | 8 | Deep fried + sugar syrup |
| Gulab Jamun (1 pc) | 1 medium | 180-200 | 8 | Deep fried + sugar syrup (very calorie-dense) |
| Halwa (1 katori) | 1 small bowl | 250-280 | 12 | Ghee + sugar + flour or carrot |
| Lassi (Sweet) | 1 glass (250ml) | 230-260 | 8 | Sugar + cream + full-fat curd |
| Masala Chai | 1 cup | 80-100 | 3 | Sugar + milk (keep sugar low for health) |