2. Fill ¼ plate with lean protein

• Such as dals (moong,masoor,arhar), legumes (rajma/kidney beans, chana/chickpeas, lobia/black eyed peas, cowpea), green peas, soybean, besan, sattu, paneer, tofu, sprouts, amaranth seeds, chicken, egg whites, or fish.
• Supplementation of foods like cereal and pulse (4 parts of cereals :1 part of pulse ratio) can improve the protein quality and also gives satiety. For e.g; Idli, dosa, Missi roti, Khichdi, Dhokla, Khandvi etc.
• Protein helps reduce post-meal blood sugar spikes and keeps you feeling full.