Roti, sabzi, dal thali — 524 kcal, and where they actually are

The verdict

Sixteen grams of fibre for 525 calories. This is the baseline everything else should be measured against.

Component by component

Per 2 roti + 1 katori dal + 1 katori sabzi. Estimates.

Whole wheat roti

2 pieces · ~75 g

240

Carbs48 g

Protein8 g

Fat1 g

Fibre9 g

IFCT puts atta at 11.4 g of fibre per 100 g against 2.8 for refined flour. That difference is the whole argument for whole wheat.

Computed from IFCT A019 wheat flour atta 75 g

Dal

1 katori · ~55 g

148

Carbs17 g

Protein7 g

Fat6 g

Fibre3 g

Protein and fibre. The reason this meal works.

Computed from IFCT B021 red gram dal 30 g dry + D074 tomato 20 g + oil 5 g

Worth eating

Sabzi

1 katori · ~135 g

136

Carbs7 g

Protein3 g

Fat10 g

Fibre4 g

Two thirds of these calories are the oil. Two tablespoons instead of one and this doubles.

Computed from IFCT D036 cauliflower 90 g + F008 potato 35 g + oil 10 g

Ordered by what you give up.

Option 1 · Control the oil, add curd−90

This meal is already sound. Oil is the only variable worth watching, and curd adds the protein it is short of.

Taste cost: None

Option 2 · Improve the protein−0

Not about cutting calories. Eighteen grams of protein is light for a main meal, and protein is what protects muscle in a deficit.

Taste cost: None

Option 3 · Lower the carbohydrate−120

Low-carb compatible without abandoning the format.

Taste cost: Moderate