A free, open guide to high-protein, lower-calorie Indian home meals — annotated plates, family-of-4 recipes, batch-cooking plans, grocery lists, and a keto chapter. Built for public good.
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ProteinPlate documents one simple, repeatable meal template seen across dozens of real home-cooked plates:
Half the plate non-starchy veg (cooked + raw) · a quarter protein · a small corner of healthy fat (nuts/seeds + a little oil) · a glass of thin dairy.
The protein anchor rotates across sprouts/legumes, paneer, eggs, chicken, and lentil/besan cheela, keeping each plate around 450–600 kcal with 30–45 g protein — without rice, roti, or sugar.
- ✅ Practical, not theoretical — real portions in grams, scaled for a family of 4
- ✅ Batch-cook friendly — a 90-minute Sunday prep drives the whole week
- ✅ Markdown-first — contributors add recipes by editing plain text, not HTML
- ✅ Open & free — content under CC BY 4.0, for anyone to reuse with attribution
| Page | What's inside |
|---|---|
| The Plate | Anatomy of a plate, annotated, with portions in grams |
| Ingredients & Portions | Every dish → its raw ingredients; recurring-portion summary |
| Recipes | The cookbook — recipes for 4, with verified video links |
| 7-Day Meal Plan | A decision-free week mapped to the batch-cook plan |
| Grocery List | Weekly shopping list for a family of 4 |
| Keto Chapter | An optional stricter low-carb variation (with cautions) |
| About & Health Note | Honest limitations and a wellness disclaimer |
Just visit the live site — nothing to install.
# 1. Clone
git clone https://github.com/lgtkgtv/protein-plate.git
cd protein-plate
# 2. Install the one dependency
pip install mkdocs-material
# 3. Preview live at http://127.0.0.1:8000 (auto-reloads as you edit)
mkdocs serveEdit any file in docs/, save, and the preview updates instantly.
Pushing to main triggers .github/workflows/deploy.yml, which builds the site and publishes it to the gh-pages branch. GitHub Pages serves it at lgtkgtv.github.io/protein-plate/. See docs/about.md and the repo's first-time setup notes.
Recipes, corrections, translations, and portion data are all welcome — see CONTRIBUTING.md.
ProteinPlate is general food and wellness information, not medical or dietetic advice. Calorie and protein needs are personal. Consult a registered dietitian or doctor before a calorie-restricted or ketogenic diet, especially with any medical condition.