What does a genuinely balanced Indian dinner look like?

Roughly half the plate as vegetables, a quarter as protein, a quarter as grain — which is close to an inversion of the typical Indian plate, where rice or roti dominates. Practically: a generous sabzi and a salad or raita, a solid protein source such as dal, rajma, chana, paneer, eggs or fish, and a smaller portion of rice or two rotis. Adding a raw component and some fermented food helps. Timing matters too — eating dinner earlier and walking afterwards has a measurable effect on blood sugar and sleep quality compared with a late heavy meal.