Office-friendly, room-temperature-stable, vegetarian-or-flex meal ideas that hit your protein target.

The structure

1 katori protein-led main + 1 small carb + 1 katori sabzi + curd or chaas on the side. Pack the curd in a separate compartment so it doesn't soak the roti.

Specific tiffins

  • Rajma-chana mix + 1 small jeera rice + sabzi + raita (35 g)

  • Paneer bhurji + 2 small phulkas + cucumber salad (32 g)

  • Sprouts khichdi + dahi (28 g)

  • Soya keema + 1 small roti + tomato sabzi (34 g)

  • Chana sundal (South Indian) + 1 small rice + buttermilk (26 g)

Refrigeration

If your office has a fridge, use it. If not, eat by 1 pm. Don't reheat aluminium-foil-wrapped food more than once.