Light South Indian protein thali (32g protein, 550 kcal)

Ingredients

Makes 1 serving.

• Toor dal sambar (with mixed vegetables)1 large katori (≈ 250 g)
• Brown or parboiled rice, cooked100 g
• Cabbage-carrot thoran (dry sabzi)1 katori (100 g)
• Curd (or Greek yogurt)100 g
• Boiled egg or extra paneer 50g1 egg / 50 g
• Lemon, papad (baked, not fried)1 wedge, 1 papad

Instructions

1. 1

   Plate the rice in the centre. Pour sambar generously over half of it.

2. 2

   Add the thoran on one side, curd on the other, papad on top.

3. 3

   Place the boiled egg or paneer alongside (skip if eggetarian/vegan and pair with another 50g paneer or tofu instead).

4. 4

   Finish with lemon. Eat slowly — this meal is more filling than its calorie count suggests because of the fibre + protein combination.

Coach's notes

• · If you're vegan, swap the egg for 80g of tempeh or 60g of soya granules added to the thoran while cooking.
• · Use parboiled rice (kuthavalakki / boiled rice) — its glycaemic load is meaningfully lower than polished white rice.