ProteinPlate¶
A free, practical guide to high-protein, lower-calorie Indian home meals.
Most healthy-eating advice is abstract. ProteinPlate is the opposite: it documents one simple, repeatable plate — built from dozens of real home-cooked meals — with portions in grams, recipes for a family of 4, a batch-cooking plan, and a grocery list you can actually shop from.
The whole idea in one line
Half the plate non-starchy veg (cooked + raw) · a quarter protein · a small corner of healthy fat (nuts/seeds + a little oil) · a glass of thin dairy.
The template¶
[ 1 PROTEIN ANCHOR ] + [ 1–2 COOKED VEG ] + [ 1–2 RAW SALADS ]
+ [ a little DAIRY ] + [ a small fistful of NUTS & SEEDS ]
( optional: a soup, a savoury pancake, or a dip like hummus )
What's deliberately missing matters as much as what's present: almost no rice, roti, bread, potato, or sugar. That, plus lean protein and non-starchy vegetables, is what keeps a plate around 450–600 kcal with 30–45 g protein.
The protein rotates across five families¶
| Protein family | Forms |
|---|---|
| Sprouts / legumes | Moong sprouts usal, chana masala, brown/black chana, sprout chaat |
| Paneer | Pan-grilled slices/cubes, paneer bhurji |
| Eggs | Boiled eggs, vegetable omelette, egg bhurji |
| Chicken | Pan/tawa chicken tikka, chicken–vegetable stir-fry |
| Lentil/besan "binder" | Besan or moong cheela, multigrain thalipeeth |
Where to go next¶
- The Plate — an annotated plate, with every item and its portion
- Ingredients & Portions — each dish mapped to its raw ingredients
- Recipes — the cookbook, scaled for 4, with video links
- 7-Day Meal Plan — a decision-free week
- Grocery List — one week, family of 4
- Keto Chapter — an optional stricter low-carb variation
Please read
ProteinPlate is general food and wellness information, not medical advice. Your real calorie and protein targets are personal — see the health note.