Foods in rotation

300 kcal | 22g protein | 8g fiber

Very proteinaceous because of soy chunks; potato adds carbs, so still needs portion balance.

120 kcal | 5g protein | 6g fiber

Excellent health side/snack; protein is modest but higher than many vegetables.

160 kcal | 5g protein | 7g fiber

Top-tier side because cooking method is strong and vegetables dominate.

170 kcal | 6g protein | 7g fiber

Cabbage + peas improves fiber and plant protein versus plain sabzi.

190 kcal | 5g protein | 6g fiber

Vegetable-heavy, but potato pushes it toward moderate rather than high health score.

210 kcal | 4g protein | 6g fiber

Contains vegetables but potato increases carb density; good in rotation but not daily.

160 kcal | 4g protein | 7g fiber

Eggplant-based; strong vegetable/fiber dish but should be paired with dal/curd/tofu/paneer for protein.

150 kcal | 4g protein | 6g fiber

Okra is not protein-dense, but it is vegetable/fiber-heavy and low energy if oil is controlled.

430 kcal | 10g protein | 4g fiber

Flavorful but calorie/rice-heavy; treat as occasional unless made veg/protein-heavy.

220 kcal | 12g protein | 5g fiber

Good because hung curd adds protein to a vegetable base.

220 kcal | 14g protein | 10g fiber

One of the best health-score dishes due protein/fiber and whole-food quality.

260 kcal | 18g protein | 4g fiber

Protein-rich soy dish; less ideal than tofu/whole legumes if highly processed/oily/salty.

240 kcal | 18g protein | 3g fiber

Yes, proteinaceous. Score is moderated because chaap can be processed/oily/salty depending on brand/preparation.

230 kcal | 13g protein | 10g fiber

High-value staple: protein, fiber, and minerals; excellent core rotation item.

360 kcal | 13g protein | 8g fiber

Better than plain rice because chana dal adds protein/fiber; still carb-dense.

340 kcal | 20g protein | 6g fiber

Protein-rich due paneer + chholiya; penalize slightly if aloo is included.

280 kcal | 6g protein | 5g fiber

Cauliflower base helps, but Indo-Chinese sauce/frying can reduce health score.

360 kcal | 17g protein | 3g fiber

Protein present, but sauces/oil/frying risk make it lower health than home paneer sabzi.

230 kcal | 12g protein | 6g fiber

Excellent breakfast/light meal due gram/moong protein and fiber; add vegetables to improve score.

450 kcal | 10g protein | 5g fiber

Usually noodle/sauce-heavy; lower health priority unless modified with vegetables/protein.

260 kcal | 20g protein | 3g fiber

Protein-dense and generally healthier than paneer if baked/air-fried; frying lowers score.

220 kcal | 6g protein | 3g fiber

Fermented and light, but mostly carb-led unless paired with sambhar.

350 kcal | 13g protein | 8g fiber

Healthy if bean/tofu and vegetable-heavy; otherwise more carb-led.

340 kcal | 8g protein | 4g fiber

Great leftover-rice use, but health improves only if vegetable/protein-heavy and low oil.

120 kcal | 3g protein | 5g fiber

Light, hydrating vegetable dish; healthiest when not over-oiled; pair with protein.

190 kcal | 5g protein | 6g fiber

Cauliflower gives fiber/micronutrients; potato makes it more carb-heavy.

210 kcal | 13g protein | 9g fiber

Excellent plant protein/fiber; strong health-first recommendation.

190 kcal | 11g protein | 8g fiber

Light dal should score very high, especially for dinner or when lunch was heavy.

350 kcal | 11g protein | 2g fiber

Protein may exist depending on sausage, but processed/refined components lower health priority.

180 kcal | 7g protein | 3g fiber

Steamed and fermented; healthier than many breakfasts, especially with sambhar.

250 kcal | 15g protein | 11g fiber

Among the strongest vegetarian protein/fiber options; very high health priority.

330 kcal | 17g protein | 4g fiber

Better than shahi if less cream; capsicum/onion increase vegetable score.

220 kcal | 9g protein | 3g fiber

Moderate protein from yogurt/besan; usually lighter than creamy paneer but lower fiber than dals.

340 kcal | 12g protein | 5g fiber

Can be nutritious if tofu/veg-heavy; sauce/sodium/oil lower the base health score.

120 kcal | 3g protein | 5g fiber

Same health profile as ghiya: light vegetable dish that needs a protein companion.

240 kcal | 13g protein | 10g fiber

High-fiber legume; strong default for health and satiety.

300 kcal | 14g protein | 10g fiber

Legume-rich but can become heavy due butter/cream; score depends heavily on recipe.

340 kcal | 7g protein | 5g fiber

Vegetable-based but usually fried/saucy; occasional rotation.

320 kcal | 18g protein | 5g fiber

High protein from paneer plus peas, but higher saturated fat than tofu/legume dishes.

300 kcal | 8g protein | 5g fiber

Peas improve protein/fiber versus plain rice; still a carb-led dish.

230 kcal | 5g protein | 5g fiber

Methi improves micronutrient profile, but potato still dominates macros.

180 kcal | 6g protein | 8g fiber

Excellent variety dish; can include peas/beans to raise protein.

260 kcal | 7g protein | 7g fiber

Veg-heavy, but sauce/sodium/oil mean medium health rather than top tier.

380 kcal | 9g protein | 4g fiber

Ease is high; health score depends on adding vegetables/tofu and limiting sauce/oil.

430 kcal | 14g protein | 4g fiber

Can be proteinaceous with tofu/peanuts; still noodle/sauce-heavy.

330 kcal | 9g protein | 4g fiber

Besan gives some protein, but deep frying makes this occasional.

300 kcal | 16g protein | 4g fiber

Better paneer option due spinach; still gets saturated-fat moderation.

300 kcal | 7g protein | 5g fiber

Spinach improves micronutrient profile, but protein remains modest.

300 kcal | 20g protein | 2g fiber

High protein, but lower fiber and higher saturated fat than tofu/legume choices.

360 kcal | 18g protein | 5g fiber

Proteinaceous and convenient; improve by using whole-wheat wrap and more veg.

450 kcal | 18g protein | 3g fiber

Protein from cheese, but refined carbs/saturated fat/calorie density make it occasional.

320 kcal | 7g protein | 4g fiber

Moderate; better with peas/vegetables and a dal/curd side.

280 kcal | 10g protein | 7g fiber

Very strong light meal/snack; quinoa adds more protein than many grains.

250 kcal | 14g protein | 11g fiber

Excellent protein/fiber bean dish; high priority, especially with salad/controlled rice.

160 kcal | 5g protein | 8g fiber

Very healthy, but needs protein add-on if used as full meal.

190 kcal | 10g protein | 8g fiber

Excellent because it combines dal and vegetables; pairs well with idli/dosa.

380 kcal | 16g protein | 2g fiber

Protein-rich but creamy/fat-dense; occasional rather than default healthy choice.

230 kcal | 14g protein | 10g fiber

High protein/fiber; dry preparation may pair well with roti and veg.

190 kcal | 6g protein | 8g fiber

Excellent vegetable density; add tofu/soy/dal side for protein.

230 kcal | 4g protein | 4g fiber

Comfort food; not bad, but carb-heavy and low protein/veg density.

420 kcal | 20g protein | 7g fiber

Strong protein choice because tofu is plant-based and generally lower saturated fat than paneer; rice makes it a full meal.

350 kcal | 8g protein | 5g fiber

Some protein from besan but mainly fried potato + bun; occasional treat.

280 kcal | 9g protein | 7g fiber

Healthy fats and vegetables; calorie density depends on almond quantity.

280 kcal | 14g protein | 10g fiber

Healthy legume dish, though portions/rice/bhature style pairings change score.