Blog · Nutrition

Nutrition.

Protein on a vegetarian Indian plate, rotli & dal calibration, and regional macros, written by Nidhi Davara.

Delicious Indian thali with chapati, rice, dal, okra, and yogurt. A traditional vegetarian meal

A Gujarati thali built for muscle gain

A standard Gujarati thali measured against a muscle version with the same calories and double the protein, plus the five swaps and a full day that make it work.

Nidhi Davara·4 August 2026·4 min

Scoop of whey protein powder beside a shaker

Nutrition

Do you need whey protein? An honest answer

What whey protein is, what it costs per 20 g against eggs, soya and paneer, who actually benefits from it, and how to buy a genuine tub in India.

Nidhi Davara·4 min read

Variety of Indian curry dishes served in bowls on a stone table with naan bread, highlighting vibrant colors

Nutrition

Eating out: 20 Indian restaurant dishes ranked by protein and calories

Twenty common Indian restaurant dishes ranked by protein per 100 kcal, from fish tikka to chole bhature, with ordering rules for fat loss and muscle gain days.

Nidhi Davara·4 min read

Indian Dal Tadka garnished with spices and herbs, served in a traditional brass bowl. Perfect for authentic cuisine themes

Nutrition

Is dal really a protein source? The numbers

How much protein a katori of dal really gives, how it compares to paneer, eggs and soya for 30 g, and five ways to make dal carry more without extra cooking.

Nidhi Davara·4 min read

Still life photograph featuring eggs, milk, and kitchenware on a rustic wooden table

Nutrition

What to eat before and after the gym (Indian options)

Indian pre- and post-workout meals with calories, protein and cost for each option, what timing actually matters, and a full training day laid out with totals.

Nidhi Davara·4 min read

Indian grocery store dal sacks peanuts eggs milk

Nutrition

15 cheap high-protein foods from any kirana store

Fifteen high-protein foods from any kirana store ranked by rupees per 20 g of protein, with calorie trade-offs and a sample ₹60-a-day plan that reaches 100 g.

Nidhi Davara·4 min read

Person weighing food on kitchen scale indian kitchen

Nutrition

How many calories do you need? The formula, worked out

The Mifflin-St Jeor formula worked out for two real examples, with activity factors, fat loss and muscle gain adjustments, and how to turn it into meals.

Nidhi Davara·4 min read

Nutrition

Paneer, chicken or soya chunks: protein per rupee and per calorie

Paneer, chicken breast and soya chunks compared on protein per rupee and per calorie, with a cost-per-20-g table and advice on when each one fits your goal.

Nidhi Davara·4 min read

Exquisite Indian thali with naan bread, paneer curry, and aromatic rice served on a wooden table

Nutrition

Roti vs rice: does it matter for fat loss?

Roti and rice compared per serving for calories, protein and fibre, with two 600 kcal lunches that show why neither grain decides your fat loss outcome.

Nidhi Davara·4 min read

Indian vegetarian thali paneer dal roti curd

Nutrition

How to eat 120 g of protein a day on a vegetarian Indian diet

A full day of vegetarian Indian meals that reaches 128 g protein without whey, plus the foods and swaps that close the gap for hostel and office eaters.

Nidhi Davara·4 min read

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