Ingredients & Portions¶
Each dish → its raw ingredients¶
The "bill of materials" for every recurring dish.
| Dish / item | Raw ingredients needed |
|---|---|
| Moong sprouts usal | Green moong (sprouted), onion, tomato, ginger, garlic, green chilli, mustard & cumin seeds, turmeric, chilli powder, curry leaves, oil, salt, coriander |
| Chana / chickpea masala | Chickpeas (or brown/kala chana), onion, tomato, ginger-garlic, green chilli, turmeric, chilli, coriander & cumin powder, garam masala, amchur, oil, salt |
| Boiled chana (quick) | Chickpeas/brown chana, turmeric, salt, cumin, lemon, chaat masala |
| Grilled paneer (tawa) | Paneer, thick curd, chilli powder, turmeric, garam masala, chaat masala, kasuri methi, roasted besan, lemon, ginger-garlic, oil |
| Paneer bhurji | Paneer (crumbled), onion, tomato, capsicum, green chilli, ginger-garlic, turmeric, chilli, garam masala, oil, coriander |
| Boiled eggs | Eggs |
| Vegetable omelette | Eggs, onion, tomato, capsicum, spinach/coriander, green chilli, turmeric, salt, oil/ghee |
| Egg bhurji | Eggs, onion, tomato, capsicum, green chilli, ginger-garlic, cumin, turmeric, garam masala, oil, coriander |
| Chicken tikka (tawa) | Boneless chicken, thick curd, ginger-garlic, lemon, chilli/Kashmiri chilli, turmeric, garam masala, chaat masala, kasuri methi, roasted besan, oil |
| Chicken–veg stir-fry | Boneless chicken, broccoli, bell peppers, cabbage, onion, cucumber, ginger-garlic, pepper, chilli flakes, oil, salt |
| Besan / moong cheela | Besan (or soaked moong dal), onion, tomato, capsicum, spinach/coriander, green chilli, ajwain, turmeric, salt, oil |
| Multigrain thalipeeth | Besan + jowar/bajra + a little wheat, grated veg, onion, spices, water, oil |
| Sautéed mixed veg | Broccoli, bell peppers, mushroom, onion, cabbage, garlic, pepper, chilli flakes, oil, salt, seeds |
| Sautéed greens | Spinach/methi, garlic, green chilli, oil, salt |
| French-bean / capsicum sabzi | Green beans or capsicum, onion, mustard-cumin, turmeric, chilli, oil, salt |
| Kachumber salad | Tomato, cucumber, onion, coriander, lemon, chaat masala, roasted cumin |
| Curd vegetable salad / raita | Curd, cucumber, tomato, onion, coriander, roasted cumin, salt, seeds |
| Big leafy salad | Lettuce, purple + green cabbage, spinach, broccoli, bell pepper, cherry tomato, seeds, nuts, lemon/olive oil |
| Avocado salad / salsa | Avocado, onion, tomato, coriander, lemon, salt |
| Green soup | Bottle gourd (lauki) or spinach or broccoli, onion, garlic, pepper, salt, a little curd/milk |
| Khichdi / daliya | Moong dal + rice or daliya/oats, turmeric, cumin, ginger, salt, ghee, vegetables |
| Hummus | Boiled chickpeas, tahini (or sesame), garlic, lemon, olive oil, salt, cumin |
| Green chutney | Coriander, mint, green chilli, ginger, lemon, salt |
| Buttermilk (chaas) | Curd, water, roasted cumin, salt, coriander |
| Nuts & seeds bowl | Walnuts, almonds, cashews, pumpkin seeds, sunflower seeds, flax seeds |
Recurring portions in a single meal¶
Pick ONE protein anchor, then add the supporting items. Calories/protein are approximate.
| Component (per 1 person, 1 meal) | Typical portion | ~Calories | ~Protein |
|---|---|---|---|
| Protein anchor — choose one: | |||
| • Moong sprouts / legumes (cooked) | 150 g | 150 | 11 g |
| • Paneer (pan-grilled) | 80–100 g | 230 | 16 g |
| • Eggs | 2 eggs (100 g) | 145 | 12 g |
| • Chicken (cooked) | 120 g | 200 | 30 g |
| Always add these: | |||
| Sautéed non-starchy veg | 150 g | 90 | 4 g |
| Raw salad (kachumber or leafy) | 150 g | 45 | 2 g |
| Curd / buttermilk | 120–200 ml | 70 | 6 g |
| Mixed nuts | 15 g | 95 | 3 g |
| Mixed seeds | 10 g | 55 | 2 g |
| Cooking fat (ghee/oil) | 5 g (1 tsp) | 45 | 0 g |
| Optional add-ons: | |||
| Cheela / thalipeeth | 1 piece | 110 | 5 g |
| Green soup | 200 ml | 60 | 2 g |
| Hummus | 40 g | 70 | 3 g |
Typical single-plate total
Roughly 450–600 kcal with 30–45 g protein — the sweet spot for a low-calorie, high-protein meal. Numbers are estimates for planning, not a clinical prescription.