Cook with intent

Less is more

Moong dal, three ways

18g protein gut-friendly · 25 min

10-minute

Jeera aloo

quick resistant starch · 10 min

10-minute · on the go

Besan chilla

~9g protein quick · no ferment

10-minute · on the go

Vegetable poha

quick iron + vitamin C · light

No-cook · on the go

Sprout chaat

~9g protein no-cook · vegan

One-pot · sattvic

Khichdi

complete protein easy to digest · calm

15-minute · on the go

Vegetable upma

quick veg-loaded · one technique

Dessert · whole-grain

Ragi halwa

whole-grain calcium + iron · a treat

Summer cooler · drink

Aam panna

rehydrating electrolytes · vegan

Fermented · drink

Kanji

live cultures low sugar · gut

5-minute · condiment

Coriander-mint chutney

no-cook ~15 kcal · fresh

Preserved · condiment

Quick lemon pickle

salt + sun no oil · a spoonful

10-minute · condiment

Coconut chutney

fresh idli + dosa · a spoonful

Summer cooler · drink

Jaljeera

low sugar roasted cumin · digestive

High-protein · veg

Palak paneer

iron + protein greens · 30 min

High-protein · vegan

Chana masala

13g protein 10g fibre · vegan

High-protein · non-veg

Everyday fish curry

26g protein omega-3 · 30 min

High-protein · non-veg

Home-style chicken curry

30g proteinlearn the bhuna· 40 min

High-protein · non-veg

Egg curry

16g proteinbudget· 25 min

Slow-cooked · non-veg

Mutton curry

28g proteiniron & B12· slow

South Indian · Tamil · veg

Sambar

9g protein high-fibre · 40 min

South Indian · Kerala · non-veg

Kerala fish moilee

24g protein coconut · 30 min

North Indian · veg

Rajma

13g protein 11g fibre · 45 min

East Indian · Bengali · veg

Cholar dal

low-GI 11g protein · 40 min

West Indian · Goan · non-veg

Goan fish curry

24g protein omega-3 · 35 min

North Indian · non-veg

Butter chicken

30g protein a treat · 50 min

East Indian · Bengali · non-veg

Macher jhol

22g protein light · 30 min

West Indian · Goan · veg

Veg xacuti

high-fibre roasted masala · 40 min

North Indian · Punjabi · veg

Dal makhani

14g protein slow-cooked · 60 min

North Indian · Punjabi · veg

Kadai paneer

18g protein fresh masala · 30 min

North Indian · Punjabi · veg

Paneer tikka

20g protein grilled · 25 min

North Indian · Punjabi · non-veg

Chicken tikka

34g protein grilled, lean · 25 min

North Indian · Mughlai · non-veg

Chicken korma

32g protein braised · 50 min

North Indian · Kashmiri · non-veg

Rogan josh

28g protein slow braise · 90 min

South Indian · Tamil · veg

Masala dosa

fermentedcrisp· 30 min

South Indian · Hyderabadi · non-veg

Hyderabadi chicken biryani

30g proteindum-steamed· 75 min

South Indian · Chettinad · non-veg

Chicken Chettinad

30g proteinfresh-roast masala· 50 min

East Indian · Bengali · veg

Aloo posto

gentlepoppy-seed· 30 min

East Indian · Bengali · veg

Mishti doi

fermentedjaggery-set· 25 min

East Indian · Assamese · non-veg

Assamese fish tenga

25g proteinlight & sour· 35 min

West Indian · Gujarati · veg

Dhokla

10g proteinsteamed· 30 min

West Indian · Maharashtrian · veg

Vada pav

street foodmake it better· 40 min

West Indian · Goan · non-veg

Chicken vindaloo

30g proteinvinegar-marinated· 60 min

North Indian · Punjabi · veg

Sarson ka saag

iron & greensslow-cooked· 60 min

South Indian · Tamil · veg

Rasam

digestivelight· 25 min

South Indian · Kerala · veg

Avial

veg-richcoconut & curd· 35 min

East Indian · Odia · veg

Dalma

11g proteindal + veg· 40 min

West Indian · Maharashtrian · veg

Misal pav

14g proteinsprouted· 45 min

West Indian · Goan · non-veg

Goan prawn curry

24g proteincoconut & sour· 35 min

North Indian · Punjabi · non-veg

Chicken tikka masala

30g proteingrilled + tomato· 45 min

North Indian · Mughlai · veg

Malai kofta

14g proteinbake, do not fry· 50 min

South Indian · Hyderabadi · veg

Hyderabadi vegetable biryani

dum-steamedveg-packed· 70 min

South Indian · Tamil · veg

Ven pongal

9g proteineasy-digest· 30 min

West Indian · Maharashtrian · veg

Pav bhaji

veg-packedstreet classic· 40 min

North Indian · Punjabi · non-veg

Kadhai chicken

30g proteinfresh masala· 40 min

North Indian · Mughlai · veg

Shahi paneer

16g proteinmild & creamy· 35 min

East Indian · Bengali · non-veg

Shorshe maach

25g proteinmustard· 30 min

West Indian · Gujarati · veg

Undhiyu

veg-feastmany veg· 60 min

South Indian · Kerala · non-veg

Kerala egg roast

14g proteinbrowned onion· 30 min

South Indian · Tamil · veg

Semiya payasam

dessertfestive· 25 min

North Indian · Punjabi · veg

Dal tadka

12g proteineveryday staple· 35 min

North Indian · Awadhi · non-veg

Mutton nihari

28g proteinslow braise· 180 min

East Indian · Bengali · non-veg

Chingri malai curry

24g proteincoconut· 35 min

South Indian · Kerala · veg

Kerala vegetable stew

veg-richgentle· 35 min

West Indian · Maharashtrian · veg

Sabudana khichdi

fasting foodsoak it right· 25 min

West Indian · Gujarati · veg

Methi thepla

whole-wheattravel-friendly· 30 min

South Indian · Tamil · veg

Curd rice

probioticcooling· 15 min

South Indian · Tamil · veg

Lemon rice

quicklemon-fresh· 20 min

South Indian · Tamil · veg

Medu vada

8g proteinbeat the batter· 30 min

North Indian · Punjabi · veg

Aloo gobi

everyday vegdry sabzi· 30 min

West Indian · Gujarati · veg

Gujarati kadhi

lightyogurt soup· 25 min

East Indian · Bengali · veg

Shukto

veg-richbitter starter· 40 min

North Indian · Punjabi · veg

Chole bhature

14g proteinchole is the star· 45 min

South Indian · Karnataka · veg

Bisi bele bath

11g proteinone-pot· 45 min

West Indian · Maharashtrian · veg

Bharli vangi

stuffed brinjalnutty masala· 40 min

East Indian · Bihari · veg

Litti chokha

12g proteinroasted, not fried· 60 min

North Indian · Punjabi · non-veg

Tandoori chicken

32g proteingrilled, lean· 40 min

East Indian · Bengali · non-veg

Kosha mangsho

28g proteinslow bhuna· 90 min

North Indian · Punjabi · veg

Baingan bharta

smokyflame-roasted· 40 min

North Indian · Punjabi · veg

Aloo paratha

8g proteinwhole-wheat breakfast· 40 min

South Indian · Tamil · veg

Uttapam

8g proteinfermented· 25 min

South Indian · Hyderabadi · non-veg

Hyderabadi mutton biryani

30g proteinkacchi dum· 120 min

South Indian · Tamil · non-veg

Chicken 65

26g proteinspicy starter· 30 min

West Indian · Goan · non-veg

Prawn balchão

22g proteinspicy relish· 30 min

North Indian · Punjabi · veg

Palak dal

12g proteiniron & greens· 35 min

North Indian · Kashmiri · veg

Kashmiri dum aloo

dum-cookedyogurt gravy· 45 min

South Indian · Tamil · veg

Kootu

9g proteindal + veg· 30 min

East Indian · Bengali · non-veg

Bengali fish fry

24g proteinpan-fried· 25 min

North Indian · Punjabi · non-veg

Egg bhurji

14g protein10-minute· 15 min

West Indian · Goan · veg

Solkadhi

digestivecooling drink· 10 min

North Indian · Punjabi · veg

Matar paneer

16g proteinpaneer & peas· 35 min

South Indian · Tamil · veg

Adai

14g proteinmixed-dal pancake· 25 min

West Indian · Gujarati · veg

Gujarati dal

11g proteinsweet-sour dal· 30 min

North Indian · Punjabi · non-veg

Keema matar

26g proteinminced & bhuna· 45 min

South Indian · Mangalorean · non-veg

Chicken ghee roast

30g proteinghee-roasted· 45 min

East Indian · Bengali · non-veg

Doi maach

24g proteinyogurt gravy· 30 min

South Indian · Kerala · veg

Appam with vegetable stew

fermentedcoconut stew· 30 min

South Indian · Tamil · veg

Rava dosa

instantno-ferment· 20 min

West Indian · Maharashtrian · veg

Puran poli

festival sweetdal-filled· 60 min

West Indian · Maharashtrian · non-veg

Kolhapuri chicken

30g proteinfiery roasted masala· 50 min

North Indian · Awadhi · non-veg

Seekh kebab

26g proteingrilled· 35 min

East Indian · Bengali · non-veg

Chicken kosha

28g proteinslow-bhuna· 50 min

South Indian · Andhra · veg

Pesarattu

14g proteinwhole moong· 25 min

North Indian · Punjabi · veg

Bhindi masala

fibre-richlow-calorie· 30 min

North Indian · Punjabi · veg

Punjabi kadhi pakora

10g proteinyogurt & besan· 45 min

West Indian · Maharashtrian · veg

Thalipeeth

multigrain9g protein· 25 min

South Indian · Chettinad · non-veg

Prawn Chettinad

24g proteinroasted spice· 30 min

North Indian · Awadhi · non-veg

Galouti kebab

22g proteinmelt-in-mouth· 40 min

North Indian · Punjabi · veg

Aloo methi

iron & fibreeveryday· 25 min

South Indian · Tamil · veg

Tomato rice

quickone-pot· 25 min

East Indian · Bengali · veg

Ghugni

12g proteinstreet food· 35 min

West Indian · Gujarati · veg

Shrikhand

strained curd8g protein· 20 min

South Indian · Andhra · non-veg

Andhra chicken curry

30g proteinfiery· 45 min

North Indian · Punjabi · veg

Methi malai matar

creamymethi & peas· 30 min

West Indian · Gujarati · veg

Handvo

12g proteinfermented· 40 min

East Indian · Bengali · veg

Bengali aloo dum

panch phoronlight curry· 35 min

South Indian · Tamil · veg

Coconut rice

quickcoconut· 20 min

North Indian · Punjabi · non-veg

Amritsari fish

22g proteinbatter-fried· 25 min

West Indian · Malvani · non-veg

Malvani chicken

30g proteinroasted coconut· 50 min

North Indian · Punjabi · veg

Dahi vada

9g proteinyogurt-soaked· 30 min

North Indian · Punjabi · veg

Aloo tikki

street foodshallow-fried· 30 min

East Indian · Bengali · veg

Rasgulla

6g proteinboiled not fried· 45 min

South Indian · Karnataka · veg

Mysore masala dosa

fermentedred chutney· 30 min

West Indian · Maharashtrian · non-veg

Prawn koliwada

22g proteincrisp-fried· 25 min

East Indian · Bengali · non-veg

Kolkata egg roll

14g proteinstreet wrap· 25 min

West Indian · Rajasthani · veg

Gatte ki sabzi

12g proteinbesan dumplings· 40 min

West Indian · Rajasthani · veg

Dal baati churma

14g proteinbaked baati· 60 min

East Indian · Bengali · veg

Sandesh

8g proteinlow-sugar sweet· 25 min

West Indian · Maharashtrian · veg

Pithla

10g proteinquick besan· 20 min

West Indian · Rajasthani · non-veg

Laal maas

30g proteinfiery & smoked· 60 min

South Indian · Chettinad · non-veg

Mutton sukka

30g proteindry, pepper· 50 min

West Indian · Parsi · non-veg

Dhansak

26g proteindal + meat· 60 min

South Indian · Kerala · veg

Kadala curry

13g proteinblack chickpea· 40 min

South Indian · Kerala · veg

Puttu

steamedlow-fat· 25 min

West Indian · Gujarati · veg

Dal dhokli

14g proteinone-pot meal· 45 min

North Indian · Kashmiri · non-veg

Yakhni

30g proteinyogurt gravy· 55 min

East Indian · Bengali · veg

Chhanar dalna

14g proteinchhena dumplings· 35 min

Dessert · veg

Date & nut ladoo

no added sugar no-cook · 15 min

High-protein · veg

Everyday paneer bhurji

14g protein15-minute

South Indian · Tamil · veg

Overnight idli

gut-friendlylow-GI· fermented

Food as ritual

Golden milk, done right

anti-inflammatorycalm· 8 min