NutriFocus · Indian food, sourced

Indian diet and nutrition, made simple

Six practical guides to eating well on everyday Indian food, for vegetarians and non-vegetarians. Each covers protein, portions and sample meals, and every number links to its source.

Browse the guides Work out your protein

Vegetarian guides

Dal, paneer, curd, chana and millets can cover your needs if you plan them. Start here if you don’t eat meat or eggs.

(Latest Posts block, category: Vegetarian)

Non-vegetarian guides

Eggs, chicken and fish make protein easy. The hard part is keeping the oil, portions and fried snacks in check.

(Latest Posts block, category: Non-vegetarian)

What every guide covers

What to eat

Everyday Indian foods, with approximate protein per serving taken from the Indian Food Composition Tables.

How to plan it

A sample day you can adapt to home food, a hostel mess or a tiffin, using the ICMR-NIN plate method.

What to watch

Common mistakes, portion traps and the point where you should speak to a doctor or dietitian.

Start with the basics

Read the balanced-plate notebook How we source things

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NutriFocus is a student project. It gives general nutrition information, not medical advice. If you have a health condition, are pregnant or take medication, speak to a doctor or registered dietitian before changing your diet.