C. Nutrition Summary of All Recipes
Estimated per serving from raw ingredient weights using standard food-composition tables (IFCT 2017 / USDA). Actual values vary with produce, cooking losses and portioning; use for planning, not clinical prescription.
Figure. The 15 most protein-rich recipes per serving
| Recipe | Category | kcal | Protein g | Fat g | Carbs g | Fibre g | Salt g |
|---|---|---|---|---|---|---|---|
| Methi–Moong Dal Chilla with Mint–Curd Dip | Breakfast | 223 | 12.0 | 7.5 | 26.4 | 4.2 | 0.8 |
| Sarson–Palak–Bathua Saag (Sattvic) | Lunch · Saag | 125 | 7.3 | 6.3 | 10.9 | 4.0 | 0.9 |
| Gajar–Matar–Shakarkandi Soft Sabzi | Lunch · Sabzi | 140 | 3.6 | 4.2 | 22.8 | 5.6 | 0.8 |
| Haldi–Adrak–Gud Kadha | Evening · Drink | 29 | 0.2 | 0.1 | 7.0 | 0.3 | 0.0 |
| Makar Sankranti Moong–Rice Vegetable Khichdi | Dinner | 248 | 9.4 | 5.7 | 39.6 | 4.6 | 1.0 |
| Til–Gud–Saunth Mini Ladoo (soft-set) | Sweet | 83 | 1.6 | 5.3 | 8.1 | 1.1 | 0.0 |
| Matar–Gajar Vegetable Upma | Breakfast | 233 | 6.7 | 6.7 | 35.8 | 3.4 | 0.9 |
| Masoor–Palak Dal | Lunch · Dal | 182 | 10.8 | 4.4 | 24.4 | 5.4 | 1.0 |
| Adraki Gobhi–Matar (Soft) | Lunch · Sabzi | 111 | 4.3 | 4.4 | 15.3 | 4.7 | 0.9 |
| Amla–Ginger–Honey Warm Tea | Evening · Drink | 25 | 0.2 | 0.1 | 6.2 | 0.8 | 0.0 |
| Beetroot–Carrot–Moong Soup with Soft Rice | Dinner | 209 | 6.6 | 4.3 | 36.1 | 4.1 | 0.9 |
| Basant Kesari Meetha Chawal | Sweet | 207 | 2.7 | 5.0 | 38.1 | 0.9 | 0.0 |
| Jau (Barley)–Moong Savoury Porridge | Breakfast | 184 | 6.5 | 4.4 | 29.2 | 5.6 | 0.9 |
| Lauki–Chana Dal | Lunch · Dal | 162 | 7.1 | 5.6 | 18.6 | 5.5 | 1.0 |
| Karela with Jaggery & Fennel (Soft) | Lunch · Sabzi | 97 | 1.5 | 5.3 | 11.6 | 3.2 | 0.8 |
| Holi Thandai (warm or room temperature) | Evening · Drink | 224 | 8.6 | 12.1 | 22.0 | 1.3 | 0.0 |
| Vegetable Dalia Khichdi | Dinner | 221 | 8.8 | 5.8 | 33.1 | 6.1 | 1.0 |
| Makhana Kheer (Navratri) | Sweet | 182 | 6.3 | 8.0 | 21.9 | 0.5 | 0.0 |
| Lemon–Peas Poha (Soft) | Breakfast | 219 | 5.0 | 6.3 | 35.9 | 2.9 | 0.8 |
| Lauki–Moong Dal | Lunch · Dal | 179 | 9.7 | 4.4 | 24.8 | 4.2 | 1.0 |
| Tinda Masala (Sattvic) | Lunch · Sabzi | 68 | 1.9 | 4.2 | 5.9 | 1.9 | 0.8 |
| Sattu Sharbat (Salted) | Evening · Drink | 63 | 3.1 | 0.9 | 9.8 | 2.1 | 0.8 |
| Moong Yusha (Classical Moong Soup) with Soft Phulka | Dinner | 329 | 13.4 | 7.1 | 49.9 | 8.5 | 0.9 |
| Gulkand–Rose Phirni | Sweet | 197 | 6.4 | 7.2 | 27.4 | 0.4 | 0.0 |
| Vegetable Rava Idli with Coconut Chutney | Breakfast | 345 | 9.8 | 12.9 | 46.8 | 5.4 | 1.0 |
| Lauki Kadhi (Light, No Pakora) | Lunch · Kadhi | 120 | 4.7 | 7.0 | 10.3 | 1.4 | 0.9 |
| Parwal Soft Sabzi | Lunch · Sabzi | 81 | 2.8 | 4.3 | 7.9 | 4.2 | 0.8 |
| Aam Panna (Roasted Raw Mango) | Evening · Drink | 83 | 0.5 | 0.2 | 20.5 | 1.0 | 0.5 |
| Namkeen Dalia with Summer Gourds | Dinner | 184 | 6.6 | 4.5 | 29.2 | 5.2 | 0.9 |
| Aamras with Dry Ginger & Ghee | Sweet | 91 | 0.9 | 3.0 | 17.1 | 1.9 | 0.0 |
| Ragi Malt Porridge with Jaggery & Cardamom | Breakfast | 219 | 6.3 | 8.2 | 29.6 | 2.7 | 0.0 |
| Kaddu–Toor Dal Sambar (Mild, No Onion) | Lunch · Dal | 167 | 8.0 | 3.3 | 26.3 | 4.6 | 1.0 |
| Bhindi with Coconut (Kerala-style) | Lunch · Sabzi | 94 | 2.1 | 6.5 | 8.2 | 3.8 | 0.8 |
| Bael Sharbat (Ganga Dussehra) | Evening · Drink | 116 | 1.0 | 0.2 | 27.9 | 1.5 | 0.1 |
| Vegetable Ishtu (Kerala Stew) with Idiyappam | Dinner | 438 | 6.7 | 21.0 | 56.5 | 4.9 | 1.1 |
| Rice & Coconut-Milk Payasam with Jaggery | Sweet | 208 | 2.0 | 10.5 | 27.4 | 0.6 | 0.0 |
| Ven Pongal (Pepper–Ghee Rice & Moong) | Breakfast | 238 | 6.7 | 8.4 | 34.0 | 2.2 | 1.0 |
| Adraki Moong Dal with Saunth | Lunch · Dal | 168 | 9.2 | 4.4 | 22.5 | 3.8 | 1.0 |
| Haridwar Khatta-Meetha Kaddu | Lunch · Sabzi | 113 | 1.8 | 5.4 | 16.4 | 1.5 | 0.9 |
| Ghee–Pepper Roasted Makhana | Evening · Snack | 76 | 1.5 | 2.5 | 11.7 | 0.7 | 0.4 |
| Pepper–Jeera Rasam with Soft Rice | Dinner | 207 | 5.3 | 3.1 | 39.2 | 2.3 | 0.9 |
| Sooji Sheera (Guru Purnima Prasad) | Sweet | 223 | 4.1 | 9.6 | 30.3 | 1.2 | 0.0 |
| Moong Dal Dhokla (Steamed) | Breakfast | 212 | 12.9 | 4.3 | 29.9 | 4.9 | 0.9 |
| Moong–Masoor Dal with Fresh Turmeric & Ginger | Lunch · Dal | 168 | 9.2 | 4.2 | 22.1 | 3.9 | 1.0 |
| Arbi Ajwaini (Colocasia with Carom) | Lunch · Sabzi | 155 | 1.8 | 4.2 | 27.7 | 4.8 | 0.9 |
| Dhaniya Panjiri (Janmashtami) | Evening · Prasad | 94 | 1.4 | 5.1 | 11.1 | 2.1 | 0.0 |
| Monsoon Clear Vegetable Soup with Ghee Rice | Dinner | 232 | 4.4 | 6.8 | 39.4 | 2.7 | 0.9 |
| Seviyan Kheer with Dates | Sweet | 187 | 6.4 | 7.5 | 24.7 | 1.1 | 0.0 |
| Oats–Moong Savoury Porridge (Oats Khichdi) | Breakfast | 209 | 7.7 | 6.0 | 30.5 | 5.3 | 0.9 |
| Kerala Parippu Curry (Moong with Coconut) | Lunch · Dal | 210 | 9.6 | 8.5 | 23.6 | 4.8 | 1.0 |
| Olan (Ash Gourd & Cowpea in Coconut Milk) | Lunch · Sabzi | 198 | 4.4 | 14.9 | 12.6 | 4.8 | 0.8 |
| Stewed Pear with Cinnamon & Clove | Evening · Snack | 109 | 0.7 | 1.4 | 25.5 | 4.1 | 0.0 |
| Rice Kanji with Ghee, Cumin & Ginger · Payar | Dinner | 180 | 5.0 | 5.7 | 26.2 | 3.5 | 0.8 |
| Parippu Payasam (Moong–Jaggery–Coconut Milk) | Sweet | 206 | 4.2 | 10.4 | 24.6 | 1.6 | 0.0 |
| Rajgira–Milk Porridge with Dates (Navratri) | Breakfast | 218 | 7.5 | 10.5 | 25.1 | 2.1 | 0.0 |
| Whole Green Moong Dal (Soft) | Lunch · Dal | 168 | 9.0 | 4.4 | 20.0 | 6.7 | 1.0 |
| Sattvic Palak Paneer | Lunch · Sabzi | 244 | 14.1 | 18.2 | 8.3 | 3.3 | 0.9 |
| Roasted Shakarkandi Chaat | Evening · Snack | 113 | 2.0 | 1.6 | 23.5 | 3.8 | 0.5 |
| Samak Rice Khichdi (Navratri) | Dinner | 225 | 4.3 | 8.4 | 30.8 | 4.9 | 0.9 |
| Sharad Purnima Rice Kheer | Sweet | 161 | 5.7 | 6.7 | 20.1 | 0.4 | 0.0 |
| Paneer–Methi Soft Paratha with Curd | Breakfast | 401 | 16.4 | 17.0 | 42.7 | 7.0 | 0.9 |
| Panchmel Dal (Light) | Lunch · Dal | 192 | 9.5 | 6.0 | 23.3 | 4.9 | 1.0 |
| Annakut Mixed Seasonal Vegetable | Lunch · Sabzi | 108 | 3.1 | 3.8 | 16.8 | 3.9 | 0.8 |
| Badam–Kesar Milk | Evening · Drink | 213 | 8.5 | 12.6 | 18.1 | 1.3 | 0.0 |
| Shakarkandi–Gajar–Ginger Soup with Soft Phulka | Dinner | 256 | 7.4 | 6.6 | 40.7 | 7.3 | 0.9 |
| Amla Murabba (Seasonal Rasayana) | Sweet | 130 | 0.3 | 0.2 | 32.2 | 1.6 | 0.0 |
| Spiced Steel-Cut Oats with Dates & Ghee | Breakfast | 274 | 8.1 | 12.8 | 32.9 | 4.1 | 0.1 |
| Bathua–Moong Dal | Lunch · Dal | 178 | 10.5 | 4.5 | 23.2 | 4.0 | 1.0 |
| Shalgam (Turnip) Bharta with Ginger | Lunch · Sabzi | 84 | 1.5 | 4.1 | 11.2 | 2.9 | 0.9 |
| Herbal Spice Tea with Toasted Sesame–Walnut Mix | Evening · Drink & Snack | 163 | 4.2 | 12.3 | 11.6 | 2.1 | 0.1 |
| Carrot–Ginger Soup with Ghee Rice | Dinner | 279 | 6.1 | 6.9 | 48.7 | 4.9 | 0.9 |
| Gajar Halwa with Dates (No Khoya) | Sweet | 193 | 4.6 | 8.8 | 25.7 | 3.5 | 0.0 |
| Home Ghee from Unsalted White Butter | Foundation | 45 | 0.1 | 5.1 | 0.0 | 0.0 | 0.0 |
| Sattvic Garam Masala (No Onion–Garlic) | Foundation | 6 | 0.2 | 0.2 | 0.9 | 0.5 | 0.0 |
| House Digestive Churna (Hingvashtak-inspired) | Foundation | 4 | 0.1 | 0.1 | 0.6 | 0.3 | 0.3 |
| CCF Tea (Cumin–Coriander–Fennel) | Foundation | 5 | 0.2 | 0.1 | 0.8 | 0.4 | 0.0 |
| Spiced Takra (Digestive Buttermilk) | Foundation | 40 | 1.8 | 2.6 | 2.8 | 0.2 | 0.5 |
| Morning Jeera–Ginger Water | Foundation | 5 | 0.1 | 0.1 | 0.9 | 0.3 | 0.0 |
| Golden Milk (Haldi Doodh) — Bedtime | Foundation | 123 | 4.9 | 8.3 | 7.6 | 0.2 | 0.0 |
| Soft Phulka (House Standard) | Foundation | 79 | 2.4 | 1.6 | 12.8 | 2.2 | 0.1 |
| Mint–Coriander Chutney (No Garlic) | Foundation | 6 | 0.4 | 0.2 | 0.9 | 0.4 | 0.2 |
| Soft Sabudana–Makhana Khichdi | Vrat · Ekadashi | 269 | 3.1 | 8.8 | 45.0 | 2.0 | 0.8 |
| Singhara Atta Halwa | Vrat · Navratri | 192 | 2.5 | 9.2 | 24.5 | 0.9 | 0.0 |