Certified nutritionist · Ahmedabad · online across India
Someone has already told you to eat less rice. Nobody told you that you are probably eating half the protein you need, or that taking ghee out of Indian food was one of the worst ideas our kitchens ever adopted.
44g → 86g
What the average Indian veg day gives you, against what a 72 kg adult needs
01 — The gap
Roughly what a typical Indian adult eats. The evidence supports 1.0 to 1.2 for a healthy adult, and more if you are over fifty, training, or losing fat rather than weight.
Not twenty. Four to five. Dal is a good food carrying a reputation it could never support, and that one misunderstanding underwrites most Indian protein deficits.
Swapped for refined seed oils on advice that has since been heavily revised. Fat carries vitamins A, D, E and K, keeps you full, and is what makes vegetables get eaten at all.
02 — About
Rucha
Credentials — to be filledDegrees, certification body and number, further training, years in practice, scope of practice, and any disclosures. Add or remove rows as needed.
03 — The method
Rule 01
The Indian breakfast is the weakest protein meal in the world and it sets up everything that follows. Fix the morning and the eleven o'clock biscuit disappears without anybody using willpower.
Rule 02
Ghee on the roti, malai in the curd, coconut in the chutney, peanuts in the poha. Fat is what makes a meal hold you for four hours instead of two, and it is how the vitamins in your sabzi get absorbed at all.
Rule 03
Every meal needs a named protein that is not dal: curd, paneer, egg, soya, chana, fish, chicken. This single change is worth more than every carbohydrate rule combined.
Rule 04
Same kitchen, same cook, same festivals, same wedding season. If a plan cannot survive a Gujarati household in Shravan, it is not a plan, it is a holiday.
04 — Free tool
Vegetarian here means dairy but no egg, which is how most Indian households use the word.
Protein today
0of 86 g
Fat 0 g · a healthy range here is roughly 55 to 85 g. Low is a problem, not a win.
Add what you actually ate yesterday, or load one of the two presets.
Typical cooked-portion averages for planning, not laboratory figures. A katori is taken as 150 ml.
05 — Reference
| Food | Serving | Protein | Fat |
|---|---|---|---|
| Chicken breast | 100 g cooked | 30 g | 4 g |
| Soy protein isolate | 30 g scoop | 27 g | 0.5 g |
| Soya chunks | 30 g dry | 16 g | 0.4 g |
| Paneer | 50 g | 9 g | 10 g |
| Peanuts | 30 g | 7 g | 14 g |
| Egg | 1 whole | 6 g | 5 g |
| Roasted chana | 30 g | 6 g | 2 g |
| Curd, full fat | 1 katori | 5 g | 4 g |
| Dal, cooked | 1 katori | 4 g | 3 g |
| Roti | 1, 30 g atta | 3 g | 0.5 g |
| Rice, cooked | 1 katori | 3 g | 0.3 g |
| Ghee | 1 tsp | 0 g | 5 g |
Highlighted rows close most Indian protein gaps fastest. Soya chunks are the cheapest protein in any kirana store by a wide margin.
06 — Clients
"Nobody asked me to stop eating rotli. My mother stopped fighting with me about it, which is the only reason it lasted past week two."
"I travel three weeks a month. The airport and hotel rules were the part I actually needed and nobody had given me before."
"I have been vegetarian for forty years and assumed I could not get enough protein. Turns out I just did not know where it was."
Shared with permission. Individual experiences, not promised outcomes.
07 — Programmes
Free · 15 minutes · video or phone
Discovery Call
Fifteen minutes to tell me what you eat and what you want to change. I will tell you honestly whether one of these fits, whether you would do better elsewhere, or whether you do not need me at all.
4 weeks · individual
₹1,9994 consultations, one every week
12 weeks · individual
₹5,49912 consultations, one every week
24 weeks · with me
₹9,99924 consultations, every one with me
All prices are inclusive and paid once, at the start. Every programme runs one consultation a week. I work with healthy adults on everyday eating.
08 — Free every week
One email a week. A single reader question, answered properly, with the evidence attached. Subscribe and I will send you the kitchen-cupboard protein chart as a printable PDF.
Around 18,000 readers. Unsubscribe in one click.
09 — FAQ
Yes, and roughly two thirds of my clients are. Curd, milk, paneer, soya, chana, rajma and peanuts do it without any powder. It takes more planning than a non-vegetarian diet, which is exactly what the programme is for. Jain clients get a separate framework built without the restricted vegetables.
Often yes, but not on the condition itself. I can help with general eating, protein adequacy and habits, as long as that does not cut across what your doctor or dietitian has told you. Where the food advice is part of treating the condition, that belongs with them and I will refer you. Plenty of my clients see both of us.
Not printed seven-day menus, no. Those work for about eleven days and then the wedding season arrives. What you get is a framework for building a plate, applied to your kitchen, your regional food and your week, so you can make the decision yourself in a restaurant or at your mother-in-law's house.
Usually not, and it is not something I prescribe. I can tell you what the research says about a category, and where food genuinely struggles to close a gap I will say so and send you to your doctor or pharmacist for the specifics. I take no commission and sell nothing.
No. You count for about three weeks so you learn what a portion looks like, then you stop. The tool above exists so that counting takes four minutes, not four weeks.