Simple south Indian vegetarian meal can be 'very healthy when balanced right': Fitness coach explains how

Did you know a chocolate protein shake made with protein powder and water can be a nutritious and convenient addition to a south Indian vegetarian diet?

According to fitness coach Raj Ganpath, a well-planned south Indian vegetarian meal can be incredibly nutritious. South Indian cuisine often features a variety of fibre-rich foods like lentils, which provide a good amount of protein and other nutrients; it also makes liberal use of spices, herbs, and vegetables that are rich in antioxidants, while coconut and nuts provide healthy fats that support overall health.

Dishes, ingredients and macros

Raj demonstrated that by incorporating a variety of south Indian vegetarian dishes into your diet, you can enjoy a balanced and nutritious south Indian vegetarian meal. According to him, a chocolate protein shake made with protein powder and water can be a convenient and nutritious addition to a vegetarian diet.

In a series of pictures he posted on Instagram on June 16, Raj shared a glimpse of a meal that included protein, vegetables and starch, and comprised of ivy gourd poriyal, spinach poriyal, tamarind coconut kozhambu/curry, dal rice with ghee and a chocolate protein shake. He then listed the ingredients for each dish and their nutritional value:

⦿ Ivy gourd poriyal: Ivy gourd, spices, oil

80 calories, 2 gram protein, 8 gram carb, 5 gram fat

⦿ Spinach poriyal: Spinach, coconut, onion, oil

70 calories, 3 gram protein, 5 gram carb, 5 gram fat

⦿ Tamarind coconut kozhambu/curry: Tamarind, coconut, pearl onions, species, oil

150 calories, 2 gram protein, 5 gram carb, 10 gram fat

⦿ Dal rice with ghee: White rice, lentils, ghee

300 calories, 6 gram protein, 45 gram carb, 10 gram fat

⦿ Chocolate protein shake: Protein powder, water

125 calories, 25 gram protein, 5 gram carb

More details

Raj shared that the whole meal would be around 700-750 calories with 40 gram protein, 75 gram carb and 30 gram fat. In an earlier Instagram post, Raj shared how weight loss while ‘eating a simple, vegetarian south Indian diet’ was possible if you made four changes to your diet. Click here to know more.

Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.