Indian B12 Deficiency (Vegetarian)
About this meal
Meal | Dish | Portion | kcal | P/C/F **Day 1 Early** | Warm milk (full fat, fortified B12) + 6 almonds | 200ml + 6 | 200 | 8/12/12 BF | Vegetable upma (40g rava) + 1 boiled egg + curd (100g, fermented = some B12) | 1 bowl + 1 + 100g | 460 | 22/55/14 Mid-AM | Lassi (homemade, no sugar) + 1 banana | 200ml + 1 | 180 | 6/30/4 Lunch | 2 jowar roti + dal + paneer bhurji (60g) + cucumber raita + cooked methi | full plate | 560 | 30/55/20 Snack | Buttermilk (fermented) + 1 apple | 200ml + 1 | 130 | 5/22/2 Dinner | 2 phulka + 1 boiled egg curry + lauki sabzi + curd | full plate | 510 | 26/55/16 Bedtime | Fortified milk + 2 dates | 200ml + 2 | 180 | 8/28/4 **Day 2 BF** | 2 idli + sambhar + curd + 1 boiled egg | 2 + 1 katori + 100g + 1 | 420 | 22/55/10 Lunch | 1 phulka + 1 cup curd rice + paneer (50g) + cucumber salad | full plate | 530 | 26/65/14 D
Why these macros matter
Hitting 90g of protein at 1800 kcal makes this an easy win. The hard part is doing it consistently — that's where the app earns its keep.
Hit it automatically with NYUS
NYUS plans meals like this around your calorie and protein targets, swaps any dish in three taps to fit what you actually want to eat, and keeps your day's macros on track without manual counting.