When your diet goals clash with family meals, do you cook separately or adjust the whole meal?
In many Indian homes everyone eats the same sabzi/roti/roti routine. If you want less oil, more protein, or smaller portions, what do you actually do? Cook a separate plate, tweak the family's recipe, or add quick protein sides (eggs/paneer/yogurt) to your serving? Share one thing you've tried that the family accepted — or a frustration that made you give up.
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Quick practical guide: aim for ~0.8–0.9 g/kg protein as a baseline and 1.2–1.6 g/kg if you train—so add small, dense protein sides rather than a whole separate meal. Tactics that work in Indian homes: add 1–2 boiled eggs, a small bowl of curd, 50–100 g paneer/tofu, sprouts or a ladle of extra dal to your plate; use non-stick pans/pressure-cook/roast to cut oil; bulk sabzi with extra vegetables or dhals to keep volume but reduce per-person oil; make tiny recipe tweaks gradually (less tempering oil, more spices) so family accepts them. Batch-cook one extra protein portion to mix into the shared meal. Communicate the change as personal preference and offer tasting—small, consistent swaps are easier to keep than separate daily cooking.