Here’s a nutrition estimate for the meal in my photo.
1. Dal (Lentil Soup) – ~1 cup
• Calories: ~180 kcal
• Protein: ~12 g
• Carbs: ~24 g
• Fat: ~5 g
• Fiber: ~5 g
2. Paneer & Veggie Stir-Fry – ~1 cup
(Made with paneer, bell peppers, zucchini, broccoli, carrots, onions; sautéed in minimal oil)
• Calories: ~280 kcal
• Protein: ~16 g
• Carbs: ~12 g
• Fat: ~20 g
• Fiber: ~4 g
3. Quinoa – ~¾ cup cooked
• Calories: ~170 kcal
• Protein: ~6 g
• Carbs: ~30 g
• Fat: ~2.5 g
• Fiber: ~3 g
4. Yogurt – ~⅓ cup (plain)
• Calories: ~50 kcal
• Protein: ~3 g
• Carbs: ~4 g
• Fat: ~2 g
• Probiotics
Total Estimated Nutrition for the Whole Plate
• Calories: ~680 kcal
• Protein: ~37 g
• Carbs: ~70 g
• Fat: ~29.5 g
• Fiber: ~12 g