Lunch

Midday meal templates

12:00 - 2:00 PM

Ideal window

Build Your Bowl

Base

Rice3/4–1 cup cooked

Salads

Everyday Salads1/2 cup

Protein (pick one)

Chickpeas

1/2 cup

Rajma

1/2 cup

Paneer

1/4 cup

Choose any one protein per bowl

Daily Protein Portions

Monday/Tuesday120–140 g/bowl
Wednesday/Thursday120–140 g/bowl
Friday/Saturday100–120 g/bowl
Sunday150 g/bowl

2-Ingredient Protein Rescue

When you're short on time

Paneer + chilli flakes
Curd + roasted chana
Milk + peanut butter (shake)

Lunch Tips

  • • Include vegetables for nutrients
  • • Balance protein, carbs, and fats
  • • Avoid heavy meals that cause afternoon slump
  • • Take a short walk after eating