Generator

Today’s plate

One day, using foods that are in season and legal for the kitchen you set. Portions: 1 fist cooked greens, 1 palm protein, 1 handful nuts, 1 katori dal. This is a pattern, not a calorie prescription.

A winter plate · vegetarian · south India

1. Breakfast

   • moong chilla or curd + roasted chana, or soy chunks bhurji
   • a squeeze of lemon or a tomato
   • optional small til-gud

   Leucine in the morning. Skipping protein at breakfast is the most common miss on this site.

2. Mid-morning

   • a carrot or a guava

   Vitamin C timing for the iron meal to come, and water in food form.

3. Lunch

   • ragi roti or steamed ragi ball
   • palak or methi, 1 fist cooked with oil
   • dal (1 generous katori) + curd or paneer palm, lemon squeezed over
   • warm water, turmeric milk at night if you like it

   Lemon or tomato on the dal; no chai for an hour either side of lunch.

4. Evening

   • soup or a small handful of peanuts

   This slot is where namkeen and chai usually steal the iron meal. Replace the snack, keep the chai away from lunch and dinner.

5. Dinner

   • thin dal or khichdi + a katori of curd
   • cooked vegetables
   • earlier than you think

   Gut and glycaemic. Monsoon dinners are cooked and early. Older adults: a curd or egg here if lunch leucine was thin.

What this day covers

• protein / leucine at two meals
• iron pair (food + vitamin C, tea off the plate)
• a calcium serve (curd/ragi/til)
• a carotenoid + fat (greens or mango/carrot)
• potassium and fluid
• seasonal produce