11 Simple Steps to Macro Counting Indian Food

8. Pair smartly: roti + sabzi combos for balanced macros

Balanced combinations make hitting macros easier than redesigning whole meals. Pair one or two rotis with a protein-rich sabzi—such as chana masala, paneer-tomato, or a dal-based curry—to raise protein without adding extra carbs. For vegetarians, combining dal with a grain provides complementary amino acids, increasing protein quality. If you want more protein at lunch, add a cup of curd or a small portion of grilled paneer or egg. Think of roti as the carb base and sabzi or dal as the protein-and-veg top-up; then add measured fat like a teaspoon of ghee if desired. Swap one roti for a small bowl of brown rice for variety. Planning combos—write seven roti+sabzi pairings—makes packing tiffins and reaching daily macros straightforward. Over time, you’ll instinctively know which combos get you closer to target numbers without extra tracking drama.