A typical Andhra lunch has rice, pappu, a curry or fry, sambar or rasam, curd and maybe a pickle. It is wholesome food. Often the only change needed is the balance on the plate.
The simple plate method
- Half the plate: vegetables. Curries, kootu, salad and leafy greens like gongura, thotakura or palakura.
- A quarter: protein. Pappu, sambar with plenty of dal, curd, eggs, chicken or fish.
- A quarter: rice or rotis. Keep your usual rice, just in a measured portion.
Small tips that make a big difference
- Use the same katori every day. Serving rice with one small bowl keeps portions consistent.
- Serve vegetables first. Fill up on curry and dal before adding more rice.
- Go easy on the extras. Fried appadams, extra ghee and pickles add up quickly. Enjoy them in small amounts.
- End with curd or buttermilk. It adds protein and helps digestion.
Your coach can help you adjust portions to your own goals, whether you want to lose weight or gain healthy weight.