Tonight’s dinner.

Balanced protein. Real food. Made simple. Planned around ICMR-NIN cooked household measures.

Leftover: You have dal.

Make khichdi, or swap.

Cited: ICMR-NIN DGI 2024. Cooked household measures. We do not ship IFCT numbers.

dal (cooked katori) chana (cooked katori) Stainless-steel vegetarian thali: dal, chana, roti, sabzi, and dahi in katoris.

beans (cooked cup) greens + grain A mixed United States plate: beans, greens, and a grain, as eaten.

Festival

Your week at a glance

India · Vegetarian · ~60 g protein per day (cooked weight)

Protein anchors first. Weekday dabba is assembly, not a new cook.

Cooked dal
3–4 katoris

Cooked chana
3–4 katoris

Tofu / Paneer
400–500 g

Chopped veg
3–4 cups

We do not score your Sunday. Two swaps live on the weekly planner. Leftover dal becomes khichdi — that is the return loop.

Set curd. As-eaten household language, not IFCT data.

Drained curd. Not IFCT data.

USDA FDC may apply for US-style yogurt. Not IFCT.

Pack wet and dry in separate boxes so roti does not sit in gravy.

Homemade “what’s in this dal-chawal plate” is a plate object, not a creator funnel.

Type + dates + menus only. Religious, not a detox. No deity, no Om, no cleanse.

Set curd. ~4–5 g protein per 100 g as eaten. Not IFCT data.

Drained curd. ~8–10 g protein per 100 g as eaten. Not IFCT data.

Strained yogurt. USDA FDC nearest. Not IFCT data.