Desi food. Real results.
Most fitness advice was written for chicken, broccoli and oats. This is for people who eat roti, dal, sabzi, paneer and rice, and want to lose fat or build muscle without giving up the food they grew up with.
Start here.
Practical guides for Indian and South Asian kitchens, in India or anywhere in the world.
Indian diet plan for fat loss
You don't need salads and boiled chicken to lose fat. You need a small calorie deficit, enough protein, and portions you can repeat at a normal Indian table.
Read guide Desi nutritionHigh-protein Indian vegetarian foods
You can build muscle as a vegetarian. Most desi vegetarians simply eat far less protein than they think. Here is how much each food really gives, and how to close the gap.
Read guide Desi nutritionBuild muscle on an Indian diet
Ghar ka khana can build serious muscle. It just needs more protein, a small calorie surplus and training that actually progresses.
Read guide Desi nutritionRoti vs rice for fat loss
It is the oldest argument at the desi dinner table. The honest answer: either works. Portions decide the result, not the grain.
Read guide Desi nutritionIs dal a good protein source?
Dal is great food. But one thin katori with lunch will not cover a lifter's protein. Here is what dal really gives and how to make it work harder.
Read guide Desi nutritionWeddings, festivals and family dinners
Desi life runs on food. You will never avoid every shaadi, festival or relative pushing seconds, and you shouldn't have to. You just need a plan.
Read guideProtein in desi food.
How much each everyday food really gives. Most people are surprised how small a katori of dal is.
| Food and serving | Protein | Calories |
|---|---|---|
| Soya chunks, 50 g dry | ~26 g | ~175 |
| Whey protein, 1 scoop (30 g) | ~24 g | ~120 |
| Paneer, 100 g | ~18–20 g | ~260–320 |
| Hung curd or Greek yogurt, 200 g | ~18–20 g | ~120–200 |
| Rajma or chole, 1 cup cooked | ~14–15 g | ~225–270 |
| Tofu, firm, 100 g | ~12–17 g | ~110–150 |
| Eggs, 2 large | ~12 g | ~145 |
| Besan chilla, 40 g besan | ~9 g | ~150 + oil |
| Dal, 1 katori (~150 g cooked) | ~6–9 g | ~120–180 |
| Milk, 1 glass (250 ml) | ~8 g | ~120–160 |
| Peanuts, 30 g | ~7 g | ~170 |
| Regular dahi, 200 g | ~7 g | ~120 |
| Roti, 1 medium | ~3 g | ~100–120 |
| Chicken breast, 100 g cooked | ~31 g | ~165 |
Rounded typical values. Brands, recipes and cooking oil change the numbers, so check labels for packaged foods.
Four rules that matter most.
Get these right and the details become easy.
Protein at every meal
Aim for 25–40 g per meal from paneer, curd, soya, eggs, chicken, fish or legumes. Most desi meals start at 10–15 g.
Measure the fat
Oil and ghee are the biggest hidden calories in Indian cooking. Measure them into the pan.
Portion the roti and rice
You don't need to cut them. Use the same bowl and a set number of rotis so your portions stay honest.
Watch your waist
South Asians face higher metabolic risk at lower weights. A tape measure tells you more than the scale.
Want a plan built around your kitchen?
Personalized training and coaching use the food you already eat: roti, dal, sabzi and all. Worldwide, and in Canada through our partner coach.