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North Indian Plan

North Indian staples with protein focus

Calories

2150 kcal

Protein

100 g

Overview

People who prefer roti, dal, chana, rajma, and sabzi meals.

Difficulty: Medium. Cuisine: North Indian. Affordability: Moderate.

How to read this plan

This plan keeps the North Indian meal shape: roti or rice with dal, rajma, chana, tofu, and sabzi. The upgrade is making the protein portion meaningful instead of treating dal as a thin side.

Use the plan as a weekly rotation. Rajma, chole, dal, tofu tikka, and besan cheela can rotate based on what is already cooked at home.

MealItemsProtein
BreakfastBesan cheela, Mint chutney24 g
LunchRajma, Rice, Salad34 g
SnackRoasted chana, Fruit14 g
DinnerTofu tikka, Roti, Dal28 g

Highlighted items link to recipes. 7 meal items matched.

Protein sources
  • Besan
  • Rajma
  • Roasted chana
  • Tofu
  • Dal
Substitutions
  • Paneer tikka -> tofu tikka
  • Curd -> soy curd
Adjust for taste
  • Use the same masalas you already like for paneer, chole, rajma, or tikka; swap the protein base rather than changing the whole meal.
  • If tofu feels bland, press it, marinate it, and cook it on high heat before adding gravy.
  • If dal feels boring, change the tadka, add spinach, or use lemon and coriander at the end.
Availability swaps
  • Rajma can be swapped with chole, lobia, kala chana, or whole moong.
  • Besan cheela can be swapped with moong dal cheela, tofu bhurji, or sprouts chaat.
  • Soy curd is optional; use peanut curd, fortified soy milk, or a non-curd side depending on what you can reliably buy.
Notes
Keep oil moderate and make dal portions meaningful.