Thali Builder — Unique India

Ragi roti (2)

2 medium · 180 kcal · 5g protein · 4g fibre

High calcium, low GI millet

Brown rice

1 katori · 170 kcal · 4g protein · 2g fibre

Better than white rice

Foxtail millet (kangni)

1 katori cooked · 160 kcal · 5g protein · 3g fibre

Low GI, diabetic friendly

Toor dal

1 katori · 120 kcal · 7g protein · 3g fibre

Protein + fibre

Moong dal

1 katori · 110 kcal · 8g protein · 4g fibre

Easiest to digest

Bhindi sabzi

1 katori · 80 kcal · 2g protein · 3g fibre

Low cal, fibre

Palak paneer (low oil)

1 katori · 140 kcal · 7g protein · 2g fibre

Iron + protein

Curd (dahi)

100g · 60 kcal · 3g protein · 0g fibre

Probiotic, calcium

Moong sprouts

1 katori · 90 kcal · 7g protein · 4g fibre

High protein veg

Egg bhurji (2 eggs, low oil)

2 eggs · 180 kcal · 12g protein · 0g fibre

Complete protein

Mustard oil (kachi ghani)

1 tsp · 45 kcal · 0g protein · 0g fibre

MUFA, rotate oils

Guava

1 medium · 70 kcal · 1g protein · 5g fibre

Vitamin C + fibre, low GI fruit