Articles

Protein

Protein

High-protein breakfast without eggs

7 breakfasts15–21 g protein each6 min read

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.

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How much protein do you need in a day?

0.8–1 g per kg5 min read

The ICMR number, what it works out to for your weight, and a vegetarian Indian day that reaches 62 g without any powder.

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High-protein Indian foods: the veg list

10 foods ranked5 min read

Per 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.

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Snacks

Snacks

15 low-calorie Indian snacks under 150 calories

15 snacksunder 150 kcal5 min read

The 4 pm fix, ranked by protein — sprouts chaat, roasted chana, dhokla, makhana, chaas — plus the ones that look light and are not.

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Meal planning

Meal planning

Tiffin ideas under 400 calories

8 tiffin boxesunder 400 kcal6 min read

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.

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Everyday skills

Everyday skills

How to read an Indian food label in 30 seconds

4 checks30 seconds5 min read

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.

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How much salt is in your day?

5 g daily limit5 no-counting swaps5 min read

One level teaspoon is the whole day. Where it hides in Indian food, and five changes that need no measuring at all.

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Coming next

Food 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.