← Home
← Home
Two to three practical guides a week. Indian food, ICMR-NIN numbers, and something you can cook tomorrow.
Moong chilla, paneer bhurji, soya upma and more — seven vegetarian Indian breakfasts that actually cross 15 g of protein, with the numbers beside each one.
Read the guide → ProteinThe ICMR number, what it works out to for your weight, and a vegetarian Indian day that reaches 62 g without any powder.
Read the guide → ProteinPer 100 g and per real katori, because a packet of dal says 24 g and your bowl gives 7 g. Soya, paneer, dals, chana, curd.
Read the guide → ProteinSoya curry, palak paneer, dal tadka, rajma and more — seven dinners under 500 kcal, with protein and calories beside each one.
Read the guide → ProteinOne roti is about 4 g, one idli about 2 g. The real numbers for everyday Indian staples, and which small swaps add the most.
Read the guide → ProteinDal thali, soya pulao, matar paneer, khichdi-kadhi and more — seven lunches that pack into a tiffin.
Read the guide →The 4 pm fix, ranked by protein — sprouts chaat, roasted chana, dhokla, makhana, chaas — plus the ones that look light and are not.
Read the guide →Eight office and school dabbas that stay under 400 kcal, survive four hours in the box, and don't leave you raiding the biscuit tin at 4 pm.
Read the guide →Ignore the front of the packet. Per 100 g, the first three ingredients, sugar under all its names, and sodium × 2.5 — that is the whole skill.
Read the guide → Everyday skillsOne level teaspoon is the whole day. Where it hides in Indian food, and five changes that need no measuring at all.
Read the guide →Per-katori carbs and protein for moong, masoor, toor, chana and urad — and the plate mistakes that matter more than the dal.
Read the guide →How much fibre you need, which Indian foods give it, and how to raise it slowly without gas or bloating.
Read the guide → Iron and anaemiaVegetarian iron sources, the tea-and-calcium mistake, the vitamin C trick, and when a blood test is the right next step.
Read the guide → BonesAbout 1,000 mg a day: the Indian foods that deliver it, a sample day, and why vitamin D matters as much as calcium.
Read the guide → Vitamin B12Why B12 deficiency is common in Indian vegetarians, which foods help, the warning signs, and why a blood test comes first.
Read the guide → HydrationNo magic number: how to judge your own needs, what counts as fluid, and the easy urine-colour check.
Read the guide → MilletsWhat ragi, jowar and bajra actually give you, how they compare with rice and wheat, and easy ways to start.
Read the guide → Fats and oilsNo single oil is magic. What matters is the amount, the variety, and what the rest of your diet looks like.
Read the guide → SugarThe added-sugar limit in teaspoons, the hidden sources in an Indian day, and how to cut down without misery.
Read the guide → WeightAsian-Indian BMI and waist targets, a safe weekly rate, plate proportions and the habits that actually work.
Read the guide → BreakfastEight Indian breakfasts around 300 kcal that keep you full: what goes in, and the small changes that help.
Read the guide →Get your personalised plan, log what you ate, or just ask the coach.
Get my free plan Track today Ask the coachFood values on every article trace to ICMR-NIN, Indian Food Composition Tables 2017. Cooked-dish figures are our own calculations from those values at standard home portions — estimates, not lab measurements.