What counts as "Protein ✓" on your plate check, for vegetarian meals.
Draft: every figure on this page is approximate and marked verify before launch. They must be checked against a reliable nutrition source before the pilot.
Tick Protein when the meal had at least one protein-rich serving. Two moderate servings together also count.
| Tier | Protein per serving | Examples |
|---|---|---|
| Low | under 5 gverify before launch | Rice, roti, most sabzi, plain curd in a small bowl |
| Moderate | 5–10 gverify before launch | A katori of dal, a bowl of curd, a glass of milk |
| Protein-rich | over 10 gverify before launch | Paneer, soya chunks, hung curd, a scoop of whey |
| Food | Serving | Protein | Notes |
|---|---|---|---|
| Paneer | 100 gverify before launch | ~18 gverify before launch | Also about ~20 gverify before launch fat. That's fine; see below. |
| Soya chunks, dry | 100 gverify before launch dry | ~52 gverify before launch | Labels list the dry weight. |
| Soya chunks, cooked | 100 gverify before launch soaked/cooked | ~15–17 gverify before launch | They absorb water and roughly triple in weight (~3×verify before launch), so cooked soya has far less protein per gram than the dry label suggests. Weigh dry, or divide by about 3verify before launch. |
| Dal (cooked) | 1 katori (~150 g)verify before launch | ~6–9 gverify before launch | Moderate. Thicker dal has more per bowl. |
| Curd | 100 gverify before launch | ~3–4 gverify before launch | Hung curd / Greek-style is about ~8–10 gverify before launch per 100 gverify before launch. |
| Whey protein | 1 scoop (~30 g)verify before launch | ~20–25 gverify before launch | Check the label; scoop sizes vary by brand. |
In paneer or soya curries, most of the oil sits in the gravy. Serve yourself more pieces and less gravy: the protein is in the paneer or soya, the oil is in the gravy.
Paneer, curd and milk come with fat. Some fat in a meal is normal and helps you feel full. Watch the oil and ghee in cooking, not the paneer itself.
Fiber ✓ comes from vegetables, salad, fruit, dal and whole grains. Isabgol (psyllium husk) is a fiber supplement for days without fruit or vegetables, not a replacement for them. Take about 1–2 teaspoonsverify before launch stirred into a full glass of water, and drink plenty of water through the day. It adds fiber, not protein. Check with a doctor if you take regular medication, since isabgol can affect how some medicines are absorbed.