Key takeaways
- Approximately 38 g protein.
- Scales for meal prep.
- Tofu works as a dairy-free option.
What you need
Use paneer or tofu, cooked dal and rice, seasonal vegetables, curd, mint, lemon and the spices you already enjoy.
- Sear the paneer until coloured.
- Keep vegetables crisp.
- Store the dressing separately for meal prep.
Adjust it for your goal
Increase rice for more training energy, or use more vegetables and slightly less rice for a lighter meal while keeping the protein portion steady.
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Use judgement
This is general education, not individual medical advice. Stop and seek qualified help for pain, illness, unusual symptoms or concerns about suitability.