11 Keys to a Balanced Diet Chart India Needs

2. Plant-based protein strategies: Combine pulses, grains, and dairy

Plant-based proteins can meet daily needs when combined thoughtfully. Traditional Indian pairings like rice with dal or roti with chana offer complementary amino acids that together provide a fuller protein profile. Sprouting moong and other legumes increases digestibility and micronutrient availability, and it makes salads and tiffin snacks more interesting. Try a weekday plan that rotates khichdi, chana masala with whole wheat rotis, and a paneer–vegetable stir-fry so meals vary without much extra shopping. Dairy adds usable protein; a cup of curd or a glass of milk can help round out the day’s intake for children and elders. For small appetites, offer protein across the day—dahi with fruit at breakfast, a dal-based soup mid-afternoon, and a paneer or fish dish at dinner. When introducing plant proteins to picky eaters, use familiar formats: dal as soup, chana in kebab form, or lentil patties with mint chutney. These approaches keep meals culturally resonant and nutritionally complete, supporting recovery after activity and steady energy between meals (Nutr Res Pract. 2022).