"But where do you get your protein?" is still the most common question at our counter. The honest answer: everywhere, on purpose. Lentils, chickpeas, paneer, Greek yoghurt, quinoa, tofu, nuts and seeds — the vegetarian pantry is full of protein; it just needs to be structured.
Our kitchen works to a simple plate formula. Half the plate is vegetables and greens for volume and micronutrients. A quarter is a slow carbohydrate — quinoa, millet, sweet potato. The final quarter is the protein anchor, and we aim for at least 20 grams of it in every main.
The same formula drives our meal plans. When your biomarkers ask for more — after training, during weight management, or for PCOS and diabetes support — the nutritionist dials the anchor up rather than bolting on a shake.
Start with one meal a day built on the formula. Consistency beats intensity, in the kitchen as much as in the gym.