The Plate¶

Here is how a single plate breaks down, component by component, with portions estimated for one person, one meal.

A richer plate¶

Annotated rich plate: eggs, chana with paneer, green soup, avocado salad, nuts and seeds.

#	Item	What it is	Est. portion (1 person)
1	Boiled eggs (halved)	2 eggs, hard-boiled	~100 g (2 eggs)
2	Chana + grilled paneer	Chickpea curry topped with seared paneer	~120 g chana + ~60 g paneer
3	Green soup	Bottle gourd / spinach / broccoli	~200 ml
4	Avocado kachumber	Avocado, onion, tomato, cucumber, herbs	~120 g
5	Nuts + seeds corner	Walnut, almonds, pumpkin seeds	~15 g nuts + ~10 g seeds

Everyday plate: chana masala, grilled paneer, kachumber with broccoli, buttermilk.

#	Item	What it is	Est. portion (1 person)
1	Chana masala	Chickpeas in a light onion-tomato masala	~150 g
2	Grilled paneer	Pan-seared slices	~80 g
3	Kachumber + broccoli	Onion-tomato-coriander + sautéed veg	~150 g
4	Buttermilk (chaas)	Thin spiced yogurt drink	~200 ml

Plate logic worth memorising

Half the plate non-starchy veg (cooked + raw), a quarter protein, a small corner of fat (nuts/seeds + cooking oil), and a glass of thin dairy.