Food Index · indian veg
Paneer Bhurji1 cup
Scrambled paneer tempered with onion, tomato, and green chili — India's highest-density vegetarian breakfast protein. Roughly 22 g protein per serving with healthy fats from paneer; carb content depends on tadka.
Protein
22g
Calories
280
Serving
1 cup
Best for
bulk
Why it works
Cottage cheese (paneer) is complete-protein, rich in casein (slow-digesting), which keeps you full and supports muscle preservation in a deficit.
When to eat it
Bulking breakfasts · high-protein vegetarian lunches · post-workout.
What to watch
Use minimum oil; full-fat paneer adds 15g fat per cup. Pair with 2 roti or 1 cup brown rice for full meal.
Perfect pairing
2 whole-wheat roti + 1 cup curd + cucumber salad = ~700 kcal, 35 g protein complete meal.
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