Option 1 with 13 gms protein in 450 calories
⏺️ Rice – 300 gms cooked
⏺️ Dal – 1 Katori (around 200 gms) cooked
Option 2 with 30 gms protein in 450 calories
⏺️ Rice – 150 gms cooked
⏺️ Tofu / Low Fat Paneer – 100 gms
⏺️ Dal – 1 Katori (around 200 gms) cooked