Recipes
Healthy Indian food you'll actually enjoy.
Rice, roti, dal, sabzi. Balanced, not banned. Every recipe here uses food you already cook, with enough protein to keep you full and steady. No foreign superfoods, no starving.
Start here
High-protein besan chilla
A quick, high-protein besan chilla, perfect for a PCOS-friendly Indian breakfast. Simple ingredients, ready in minutes, and easy to make your own.
See the recipe →Browse by meal
25 recipes Breakfast Breakfast decides how the rest of your day eats. These are protein-first Indian breakfasts made from what is already in your kitchen: besan, moong dal, paneer, curd, poha. Filling, quick, and steady on your blood sugar. 17 recipes Snacks The 5pm craving is not weakness, it is usually a protein gap or a long gap between meals. These snacks are quick, savoury and filling, so the evening stops derailing your day. 16 recipes Lunch Real Indian lunches that keep the afternoon steady: dal, rajma, chole, khichdi and curd rice, balanced the CurviCare way with protein first and a measured hand with rice. 16 recipes Dinner Dinners that end the day gently: paneer tikka off the tawa, lauki chana dal, egg curry, grilled fish and moong dal soup. Filling enough to stop the 10pm snack, light enough to sleep well.
Browse by goal
19 recipes PCOS PCOS-friendly does not mean bland, foreign or expensive. It means enough protein, enough fibre, and carbs that are balanced rather than banned. Every recipe here is built from everyday Indian ingredients and follows the CurviCare Plate. 31 recipes High protein Most Indian women eat far less protein than they need, which is why hunger, cravings and low energy keep coming back. These recipes put protein at the centre of the plate using dal, besan, paneer, curd and chana. 5 recipes Thyroid friendly Food never replaces thyroid medication, and it can still support your energy. These recipes lean on protein, iron and steady carbohydrates, the pattern that helps alongside treatment. 5 recipes Postpartum friendly Soft, nourishing, one-pot-friendly food for the months after delivery: dalia, khichdi and moong dal soup. Easy to digest, easy to make with one hand while the baby naps.
Browse by time & diet
21 recipes Under 15 minutes On a busy morning, the healthy option has to be the fast option. Every recipe here is on the plate in fifteen minutes or less, without skipping the protein. 6 recipes No cook No gas, no tawa, no excuse. Assemble, mix, eat. These are the recipes for the days when you have no time and no energy, and would otherwise skip the meal. 45 recipes Gluten free Indian kitchens are full of naturally gluten-free food: besan, moong dal, poha, curd, chana. These recipes use them, so eating gluten-free needs no special products.
The kitchen
All recipes
Breakfast 24
15 min · serves 2 High-protein besan chilla A quick, high-protein besan chilla, perfect for a PCOS-friendly Indian breakfast. Simple ingredients, ready in minutes, and easy to make your own. 20 min · serves 2 Moong dal chilla A simple, high-protein moong dal chilla for a PCOS-friendly breakfast or snack. Vegetarian, Jain-friendly, and easy to repeat on busy mornings. 15 min · serves 2 Protein-rich paneer bhurji breakfast A quick, protein-rich paneer bhurji, a PCOS-friendly Indian breakfast that keeps you full for hours. Simple, vegetarian, and endlessly adaptable. 20 min · serves 2 PCOS-friendly poha A smarter poha, upgraded with protein and vegetables so it works for PCOS. The same beloved breakfast, made steadier for your blood sugar. 5 min · serves 1 High-protein Indian breakfast bowl A no-cook, high-protein curd and sprouts breakfast bowl for busy PCOS mornings. Ready in five minutes, filling, and gentle on your blood sugar. 15 min · serves 2 Masala oats with vegetables Savoury masala oats loaded with vegetables, cooked upma-style in one kadhai. A warm, filling Indian breakfast that comes together in 15 minutes. 20 min · serves 2 Instant ragi dosa Instant ragi dosa with a quick curd batter, no fermentation needed. A crisp, iron-rich millet breakfast for a steady start to your morning. 20 min · serves 2 Vegetable dalia Soft, savoury vegetable dalia made in the pressure cooker. A gentle, filling broken-wheat breakfast that suits busy mornings and postpartum days. 25 min · serves 2 Pesarattu, whole moong dosa Andhra-style pesarattu made from whole green moong, soaked and ground, no fermentation. A protein-first dosa breakfast that keeps you full for hours. 25 min · serves 2 Oats idli Soft steamed oats idli made with curd and vegetables, no fermentation needed. A light, filling Indian breakfast ready in about 25 minutes. 15 min · serves 2 Egg bhurji with roti Home-style anda bhurji with onion and tomato, served with soft phulkas. A high-protein Indian meal that comes together in 15 minutes on one tawa. 25 min · serves 2 Suji vegetable uttapam A soft suji vegetable uttapam made with curd batter and loaded with vegetables. A quick, filling Indian breakfast that keeps your energy steady all morning. 20 min · serves 2 Vegetable vermicelli upma A light vegetable vermicelli upma with crunchy peanuts and plenty of vegetables. A quick semiya breakfast that fills you up without weighing you down. 30 min · serves 3 Soft methi thepla Soft methi theplas made with a curd dough, packed with fresh fenugreek leaves. A travel-friendly Gujarati flatbread for breakfast, tiffins and journeys. 35 min · serves 3 Paneer stuffed paratha A paneer stuffed paratha done sensibly, thick protein-rich filling, measured ghee and a bowl of curd. A satisfying Indian breakfast that keeps you full. 15 min · serves 2 Ragi porridge A gentle ragi porridge you can make savoury with chaas or lightly sweet with jaggery. A warm, gluten-free breakfast loved in postpartum kitchens. 10 min · serves 1 Masala omelette A quick Indian masala omelette with onion, tomato and coriander. A 10-minute protein saver for breakfast, lunch or a light dinner on busy days. 15 min · serves 2 Besan vegetable toast Besan vegetable toast is an eggless, protein-rich twist on French toast. Bread dipped in spiced gram flour batter and toasted on the tawa in 15 minutes. 40 min · serves 3 Aloo paratha, done sensibly Aloo paratha made sensible. A thick spiced potato filling, measured ghee and a bowl of curd on the side. Weekend comfort food, portioned, zero guilt. 40 min · serves 3 Idli with quick sambar Soft idlis with a quick vegetable sambar, all in one easy recipe. A comforting South Indian meal with dal and vegetables that keeps you full for hours. 20 min · serves 2 Vegetable rava upma A classic rava upma loaded with vegetables and crunchy peanuts. This everyday South Indian breakfast is ready in twenty minutes and keeps you full. 25 min · serves 2 Sabudana khichdi, the sensible way A sensible sabudana khichdi for vrat days, made with less oil, extra peanuts and curd on the side, so your fasting meal keeps you steady, not sleepy. 5 min · serves 1 Overnight oats, the Indian way Overnight oats the Indian way, soaked in curd or milk with fruit, seeds and cardamom. A no-cook breakfast that is ready when you wake up on rushed days. 15 min · serves 2 Grilled vegetable sandwich A Mumbai-style grilled vegetable sandwich made at home with whole wheat bread, mint chutney and sensible butter. Crisp outside, loaded with vegetables.
Lunch 15
30 min · serves 1 A simple balanced Indian thali How to put together a simple, balanced Indian thali for PCOS using everyday food. The CurviCare Plate in real life: vegetables, protein, sensible carbs. 30 min · serves 3 Dal palak with rice A homely dal palak with a measured katori of rice, ready in 30 minutes. Protein and fibre in one comforting Indian lunch that keeps energy steady. 40 min · serves 4 Rajma masala bowl Home-style rajma masala made with less oil, served as a balanced bowl with rice and salad. A filling, high-protein Indian lunch from the pressure cooker. 40 min · serves 4 Chole with cucumber salad Lighter home-style chole paired with a big cucumber-onion salad. A high-protein Indian lunch that satisfies like restaurant chole without the heaviness. 25 min · serves 3 Vegetable dal khichdi One-pot moong dal khichdi loaded with vegetables, ready in 25 minutes. Gentle comfort food that still feeds you well, ideal for busy and postpartum days. 15 min · serves 2 Curd rice with tempering Cooling South-style curd rice with a crackling tadka, cucumber and pomegranate, ready in 15 minutes. A light, soothing Indian lunch for hot days. 45 min · serves 4 Home-style chicken curry An everyday ghar-wali chicken curry with an onion-tomato base and less oil. High in protein, homely in taste, and easy for lunch or dinner. 35 min · serves 3 Lighter palak paneer A lighter palak paneer made with a curd and milk trick instead of cream. Same green comfort, more protein, ready in about 35 minutes for a family lunch. 30 min · serves 3 Bhindi masala with less oil Non-slimy bhindi masala with a sensible amount of oil. The dry-first technique gives you crisp, tasty bhindi for lunch without deep frying or extra grease. 30 min · serves 4 Everyday dal tadka The everyday yellow dal tadka done right. A comforting, protein-rich anchor for your lunch thali, pressure-cooked and tempered the simple home way. 30 min · serves 3 Vegetable pulao with raita A pressure-cooker vegetable pulao served with a big bowl of raita. One pot, lots of vegetables, and curd for protein, a balanced Indian lunch in 30 minutes. 30 min · serves 3 Soya chunk curry Soft soya chunks in a home-style onion-tomato gravy. A budget-friendly vegetarian protein workhorse for lunch, ready in 30 minutes with roti or rice. 30 min · serves 3 Lighter kadhi A lighter everyday besan kadhi without deep-fried pakodas. Comforting, homely kadhi-chawal made sensible, with optional steamed methi besan dumplings. 30 min · serves 3 Matki usal A homely Maharashtrian matki usal made with sprouted moth beans, onion and goda masala. An everyday high-protein sabzi that works with roti or as misal. 15 min · serves 2 Paneer roti wrap A quick paneer roti wrap made with leftover rotis, mint chutney and crunchy salad. A high-protein tiffin and five-minute dinner that never gets boring.
Dinner 12
30 min · serves 2 Tawa paneer tikka Make restaurant-style paneer tikka on a simple tawa, no oven needed. Curd-marinated paneer with capsicum and onion, a high-protein dinner ready in 30 minutes. 35 min · serves 3 Lauki chana dal A light, comforting lauki chana dal for weeknight dinners. Soft bottle gourd, hearty dal and a simple jeera tadka, ready in about 35 minutes. 30 min · serves 3 Home-style egg curry A simple onion-tomato egg curry for weeknight dinners. High in protein, made with everyday masalas, and ready in 30 minutes with phulka or rice. 25 min · serves 2 Grilled fish with Indian spices Tawa-grilled fish in a turmeric, chilli and lemon marinade. A light, high-protein Indian dinner ready in 25 minutes, no fancy equipment needed. 25 min · serves 2 Moong dal soup for dinner A gentle moong dal soup with jeera tadka and soft vegetables. Light, easy to digest and postpartum-friendly, ready in about 25 minutes. 35 min · serves 2 Mixed veg millet roti plate A complete Indian dinner plate, quick mixed sabzi with jowar or bajra roti and curd. Simple, filling and balanced, ready in about 35 minutes. 35 min · serves 3 Grilled chicken tikka A curd-marinated grilled chicken tikka you can make on a tawa, in the oven or air fryer. High in protein, light on oil, perfect for Indian dinners. 35 min · serves 3 Lighter matar paneer A lighter home-style matar paneer with no cream, just a smooth onion-tomato gravy. High in protein and comforting, made for everyday Indian dinners. 40 min · serves 3 Smoky baingan bharta A smoky, home-style baingan bharta roasted over the flame and cooked with onion, tomato and green chilli. Naturally light, full of flavour and fibre. 35 min · serves 3 Home-style fish curry An everyday Indian fish curry in a light tomato or coconut base. High in protein, gently spiced, and easy to adapt to your region and your kitchen. 20 min · serves 2 Vegetable clear soup A light Indian-kitchen clear vegetable soup with ginger and garlic, ready in 20 minutes. Add moong, paneer or egg to turn it into a proper light dinner. 15 min · serves 2 Indian vegetable stir fry A 15-minute Indian vegetable stir fry with jeera, garlic and turmeric tempering. The quick, colourful sabzi for tired evenings when cooking feels hard.
Snacks 15
5 min · serves 1 Curd-based high-protein snack (raita bowl) A quick, savoury curd and roasted chana snack that steadies afternoon cravings for PCOS. High in protein, ready in minutes, no sugar needed. 10 min · serves 1 Easy evening snack for cravings (roasted chana chaat) A quick roasted chana chaat that satisfies evening cravings the smart way. High protein, high fibre, and genuinely tasty. A PCOS-friendly desi snack. 10 min · serves 2 Moong sprouts chaat A fresh, crunchy moong sprouts chaat with onion, tomato and lemon. No cooking needed if your sprouts are ready. A filling snack in just 10 minutes. 10 min · serves 2 Roasted makhana Crisp ghee-roasted makhana with rock salt and pepper, ready in 10 minutes. The 5pm chai-time snack that replaces biscuits without any fuss. 30 min · serves 4 Masala roasted chana Crunchy masala roasted chana with chaat masala, made in the oven or kadhai. Batch-make once and snack smart all week from a single jar. 30 min · serves 3 Moong dal tikki Pan-fried moong dal tikkis with mint chutney, crisp outside and soft inside. An evening snack that fills you up like a proper meal, ready in 30 minutes. 10 min · serves 2 Fruit chaat with seeds A seasonal fruit chaat with roasted seeds, chaat masala and lemon. A fresh, crunchy answer to sweet cravings, ready in 10 minutes with no cooking. 5 min · serves 2 Masala chaas A cooling jeera-pudina masala chaas ready in 5 minutes. The homely Indian afternoon drink that satisfies more than any cold drink from the fridge. 20 min · serves 2 Boiled peanut chaat A monsoon-evening boiled peanut chaat with onion, tomato, coriander and lemon. Filling, homely and ready in 20 minutes with everyday ingredients. 35 min · serves 4 Steamed dhokla Soft steamed besan dhokla with the classic tadka, no frying needed. A light, protein-rich Indian snack that keeps evening hunger calm between meals. 15 min · serves 2 Sprouts bhel Crunchy moong sprouts bhel with onion, tomato, puffed rice and lemon. A fresh, high-protein Indian evening snack that is ready in fifteen minutes. 25 min · serves 6 Roasted poha chivda Roasted poha chivda with peanuts and curry leaves, made without deep frying. A crunchy batch snack for the dabba that easily beats packet namkeen. 20 min · serves 6 Dates and nut ladoo Dates and nut ladoos with no added sugar, ready in twenty minutes with no cooking. An honest sweet for festivals and cravings, one ladoo at a time. 15 min · serves 2 Steamed corn chaat Steamed corn chaat with onion, tomato, lemon and chaat masala. A warm, quick monsoon snack that settles the bhutta craving in just fifteen minutes. 25 min · serves 2 Kala chana chaat A tangy kala chana chaat with onion, tomato and lemon. This boiled black chana snack is rich in protein and iron, and beats any packet snack at 5 pm.
Beyond the recipe
Want a plan, not just recipes?
Book a free consultation. We build your week around the food you already eat, your routine and your goals.
Book a Free ConsultationRecipes are for general guidance and are not medical advice or a personalised diet plan. If you have a medical condition, please check with your doctor or dietitian before making major changes.