The most protein for its calories is Tomato and vegetable soup and paneer tikka: 20 g of protein in 365 kcal.
Each plate below shows the portions and the calories, and links to the diet chart at the calories it was portioned for.
The 10 dinners, most protein per calorie first
Tomato and vegetable soup and paneer tikka 365 kcal, 20 g protein
- 1 bowl tomato and vegetable soup53 kcal
- 1½ plates paneer tikka312 kcal
Carbohydrate 21 g, fibre 5.7 g. Vegetarian. Portioned for a 1,500 calorie vegetarian weight loss day.
Tomato and lauki soup, moong dal chilla and curd 368 kcal, 20 g protein
- 1 bowl tomato and lauki soup (Jain)52 kcal
- 2 moong dal chillas256 kcal
- 1 katori curd61 kcal
Carbohydrate 42 g, fibre 10 g. Vegetarian, Jain. Portioned for a 1,500 calorie Jain weight loss day.
Tomato and lauki soup and moong dal chilla 307 kcal, 16 g protein
- 1 bowl tomato and lauki soup (Jain)52 kcal
- 2 moong dal chillas256 kcal
Carbohydrate 37 g, fibre 10 g. Vegetarian, Jain. Portioned for a 1,500 calorie Jain PCOS day.
Tomato and vegetable soup and besan chilla with paneer 479 kcal, 24 g protein
- 2 bowls tomato and vegetable soup105 kcal
- 2 besan chillas with paneer374 kcal
Carbohydrate 47 g, fibre 19 g. Vegetarian. Portioned for a 1,500 calorie vegetarian weight loss day.
Roti, masoor dal and bhindi sabzi 411 kcal, 20 g protein
- 1 roti96 kcal
- 2 katoris masoor dal274 kcal
- ½ katori bhindi sabzi41 kcal
Carbohydrate 58 g, fibre 14 g. Vegetarian. Portioned for a 1,500 calorie non-vegetarian menopause day.
Masoor dal, lauki sabzi and roti 401 kcal, 19 g protein
- 2 katoris masoor dal274 kcal
- ½ katori lauki sabzi31 kcal
- 1 roti96 kcal
Carbohydrate 58 g, fibre 14 g. Vegetarian. Portioned for a 1,500 calorie vegetarian menopause day.
Moong dal, stir-fried vegetables and roti 415 kcal, 20 g protein
- 2 katoris moong dal282 kcal
- ½ katori stir-fried vegetables36 kcal
- 1 roti96 kcal
Carbohydrate 59 g, fibre 14 g. Vegetarian. Portioned for a 1,500 calorie vegetarian weight loss day.
Dal palak, cabbage and peas sabzi and roti 389 kcal, 18 g protein
- 2 katoris dal palak254 kcal
- ½ katori cabbage and peas sabzi39 kcal
- 1 roti96 kcal
Carbohydrate 54 g, fibre 13 g. Vegetarian. Portioned for a 1,500 calorie vegetarian diabetes day.
Dal palak, bhindi sabzi and roti 390 kcal, 18 g protein
- 2 katoris dal palak254 kcal
- ½ katori bhindi sabzi41 kcal
- 1 roti96 kcal
Carbohydrate 53 g, fibre 13 g. Vegetarian. Portioned for a 1,500 calorie non-vegetarian menopause day.
Masoor dal, cabbage and peas sabzi and roti 420 kcal, 19 g protein
- 1½ katoris masoor dal206 kcal
- 1½ katoris cabbage and peas sabzi118 kcal
- 1 roti96 kcal
Carbohydrate 55 g, fibre 16 g. Vegetarian. Portioned for a 1,500 calorie vegetarian weight loss day.
Where the numbers come from
Portions are worked out for the calorie level linked under each plate. Calories and nutrients are calculated from the Indian Food Composition Tables 2017, National Institute of Nutrition (ICMR), except curd, which uses USDA FoodData Central SR Legacy 171284 (plain whole-milk yogurt) because the Indian tables don't list it. Katori means a standard 150 ml bowl.
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How these are chosen and ordered
Every ingredient on these plates passes the weight loss ratings at the amount in the meal, the same ratings every food page uses.
- Calories: every dinner here comes to 240 to 479 kcal, the range of the dinners worked out for the weight loss charts at 1,200 and 1,500 calories.
- The order: they are ordered by protein for the calories, because on a weight loss day each calorie has to do more work.
- The dinner at the top fills you up for the fewest calories, not the one with the biggest plate.
- A tie: where the number is the same, the one with fewer calories comes first.
Where to go next
- See a whole day around this in the Weight loss sample diet charts.
- For the calories in any one dish, open the dish calorie list.
- More meal ideas: PCOS breakfast ideas, diabetic breakfast ideas.
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