Nutrition for Performance · Volume 13
The Indian Plate
Vegetarian and non-vegetarian nutrition for fitness, built on ghar ka khana
The Desi Nutrition Guide
Flagship edition
- Eat for fitness with ghar ka khana
- Balanced thalis for every goal
- No fads — just Indian food done right
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About this book
You don't need imported superfoods, chicken-and-broccoli boxes or a foreign diet plan to get fit. Indian home food — dal, sabzi, roti, rice, curd, paneer, eggs, fish and chicken — can fuel fat loss, muscle gain and athletic performance beautifully, with a few smart adjustments.
This book shows you how. It explains macronutrients and micronutrients in plain language, analyses common Indian meals, fixes the typical gaps (protein, oil, refined carbs and sugar), and gives you meal templates for vegetarians, eggetarians, non-vegetarians and Jain diets, across North, South, East and West Indian cuisines. It also covers fasting, festivals, eating out, and feeding a family with different goals.
Your kitchen, your culture — your results.
Inside: 21 chapters
- 01Why Indian Food Works for Fitness
- 02The Macronutrients
- 03Protein the Indian Way
- 04Carbohydrates and Grains
- 05Fats and Cooking Oils
- 06Vegetables, Fruit and Fibre
- 07Micronutrients Indians Often Miss
- 08The Fitness Thali
- 09Regional Meal Templates
- 10Diet Types
- 11Sample Days
- 12Eating Around Training
- 13Fasting and Festivals
- 14Eating Out and Ordering In
- 15Sugar, Chai and Drinks
- 16Feeding a Family With Different Goals
- 17Budget Nutrition
- 18Weekly Meal Planning
- 19Food and Habits Log
- 20Questions People Ask
- 21Glossary
Read the introduction
Chapter 1
Why Indian Food Works for Fitness
Indian cuisine is one of the most diverse and nutritious in the world. A traditional thali — dal, a vegetable, roti or rice, curd, salad and a little pickle — covers most nutritional bases. Spices like turmeric, cumin, ginger and garlic add flavour without calories. Legumes, whole grains, vegetables and fermented dairy are everyday staples.
So why do so many Indians struggle with weight, blood sugar and low muscle mass? Modern Indian eating has drifted from the traditional thali in a few predictable ways:
Fix these gaps and Indian food becomes an outstanding fitness diet.
The goal isn't to replace Indian food. It's to rebalance the plate: more protein and vegetables, measured oil, smarter carbohydrates, less sugar.
The Macronutrients
Protein
Builds and repairs muscle and other tissues; keeps you full. Indian sources: dal, rajma, chole, soya, paneer, curd, milk, tofu, eggs, chicken, fish, mutton.
Target for active people: about 1.4–2.0 g per kg body weight per day.
The book continues for 55 pages across 21 chapters.
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