Morning breakfast
Start with a whole grain or other nourishing carbohydrate, a protein source, and fruit when it suits you.
Vegetable poha with curdMoong cheela with chutneyOats with milk or fortified soy milk and fruit
Eat in season.
A balanced day
Let your meals carry the day.
Start with one moment. The aim is steady nourishment, not a perfect plan.
Build your plate
Five food groups, simply held.
Explore one group at a time, then choose what fits your season and meal.
0 of 5 groups in your plan today
Protein
Include a meaningful protein source at each main meal.
Supports muscle maintenance, recovery, immunity, and many body functions.
Moong dalChana / chickpeasRajmaMasoor dal
Explore this season
Protein foods
Monsoon: Choose freshly prepared foods and handle produce and drinking water carefully.
Why it matters: Supports muscle maintenance, recovery, immunity, and many body functions.
Protein
VegetarianMoong dal
dal · cheela · khichdi
Protein
VegetarianChana / chickpeas
chana salad · chole · roasted chana
Protein
VegetarianRajma
rajma curry · rajma rice
Protein
VegetarianMasoor dal
dal · soup
Protein · Calcium-rich foods
VegetarianPaneer
paneer bhurji · paneer with vegetables
Protein · Calcium-rich foods
VeganCalcium-set tofu
tofu bhurji · tofu vegetable stir-fry
Protein · Calcium-rich foods
VegetarianMilk
plain milk · oats with milk
Calcium-rich foods · Protein
VegetarianCurd and buttermilk
curd with lunch · unsweetened buttermilk
Calcium-rich foods · Protein
VeganFortified soy milk or plant yogurt
check label for calcium fortification
Growing seasons and market availability vary by state and altitude. Prefer fresh, locally available foods and use these as flexible examples rather than restrictions.