Build the Indian meal you actually eat — rice, roti, dal, dosa, paneer, chicken, snacks and more — then see calories, protein, carbs, fat and fibre update instantly.
A standard Katori (small bowl) holds approximately 150g of cooked rice or 100-150g of dal. A standard homemade Roti is about 30-40g. Using these standard bases keeps tracking simple and consistent.
A nutritionally balanced plate consists of 1/2 vegetables (fibre), 1/4 complex carbs (roti/brown rice), and 1/4 lean protein (paneer, soya, dal, chicken). Try to ensure every meal features a dedicated protein source.
Traditional diets can be protein-light and carb-heavy. Dal alone is primarily a carbohydrate. To hit modern protein targets, incorporate low-fat dairy, soya chunks, eggs, or whey supplements without ballooning calories.
Indian meals are incredibly nutritious, but they can also be highly calorie-dense. A standard "katori" (bowl) of dal is healthy, but the tadka (tempering) added at the end can double its calorie content if heavy on oil or ghee.
Portion size is key. A restaurant serving of rice is often 2.5 times larger than a standard home serving. By tracking exactly what you put on your plate, you eliminate the guesswork.
The traditional Indian diet is naturally carbohydrate-heavy and protein-light. To achieve a fitness-oriented physique, you must consciously add protein sources to every meal.
Prioritize Paneer, Soya Chunks, Greek Yogurt, thick Curd, Sprouted Moong, and Whey Protein. Dal alone is not a primary protein source (it is primarily a carbohydrate).
Whole Eggs, Egg Whites, Chicken Breast, Fish, and Lean Meats are the most efficient ways to hit high protein targets with minimal excess calories.
Fill half your plate with vegetables. Keep protein high to retain muscle. Reduce rice/roti portions and limit visible fats.
Balance is key. 30% Protein, 40% Carbs, 30% Fats. Enjoy a standard serving of rice or roti with ample dal and vegetables.
Increase portion sizes across the board. Prioritize carbohydrates around your workout windows to fuel intense training.