A practical meal can start with familiar foods: roti, rice, dal, paneer, chicken, eggs, yogurt or tofu. The trick is to think about the whole plate and cooking method rather than treating one food as automatically good or bad.
Start with a protein food
Consider options you enjoy and can prepare consistently: lentils and beans, tofu, eggs, poultry, fish or lower-fat dairy products. Many foods contribute protein across the day, so meals do not need to look identical.
Build the rest of the plate
Add vegetables or fruit, a whole grain or other carbohydrate source, and moderate amounts of fats where appropriate. Canada’s Food Guide recommends plenty of vegetables and fruit, whole grains and protein foods, with plant-based protein foods more often.
Watch the details
A homemade dal can vary widely depending on oil, portion size and recipe. Nutrition numbers in any calculator are approximations. When accuracy matters, use your ingredient labels and measure ingredients.
Try the Desi Meal Macro Builder and review Canada's Food Guide protein guidance.