Welcome to Day 3 of The End of "What's For Tomorrow?" challenge. You know what your family eats and who likes what. Now let's see which dishes actually deliver on nutrition.
Goal
Tag your high-protein and high-fiber dishes so balanced meals become automatic.
Why This Matters
If your goal is to eat more protein or fiber, you need to know which dishes deliver. Most people guess. Today you'll actually see it on paper. Once your dishes are tagged, you can build balanced meals without overthinking. You're not counting macros. You're just picking from dishes that already do the work.
Your Task
- Open your worksheet
- Find the "P" column (for protein) and "F" column (for fiber)
- Go through every dish
- Mark "P" if it's high protein (15g+ per serving)
- Mark "F" if it's high fiber (8g+ per serving)
Some dishes get both. Rajma? P and F. Channa masala? P and F. That's a win.
How to Tag Your Dishes
P column (Protein). Mark this for dishes with 15g or more protein per serving. Think curries with meat, egg dishes, paneer, dal, and legume-based curries.
F column (Fiber). Mark this for dishes with 8g or more fiber per serving. Think legumes, whole grains, and veggie-heavy sides.
Both P and F. Some dishes hit both. These are your nutrition powerhouses. Use them often.
Quick Reference
High Protein (P):
Chicken curry, egg curry, fish curry, shrimp curry, rajma, channa masala, paneer dishes, dal, tofu bhurji
High Fiber (F):
Rajma, channa masala, horse gram curry, sambar, any dal, whole grain rice, veggie sides with legumes
Both (P + F):
Rajma, channa masala, horse gram curry, dal, sambar
Not sure about a dish? Make your best guess or ask in the WhatsApp group.
What You'll Discover
Your protein stars. The dishes that help you hit your protein goals without trying.
Your fiber heroes. The meals that keep you full longer and support gut health.
Your gaps. Do you have at least 5 to 7 high-protein options? 5 to 7 high-fiber options? If not, you just found what's missing.
Easy balance. Now when you plan a meal, you can glance at your tags and make sure you're including a P or F dish. No spreadsheet math required.
What's Next?
Tomorrow is Day 4: Build Your Meal Formulas. This is where everything clicks. You'll create simple templates like "Rice + Dal + Protein + Veggie" that you fill in each week.
Share your progress in the WhatsApp group. How many P dishes do you have? How many F dishes? Any gaps you noticed?
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