Free diet chart maker
Your personal Indian diet plan
Enter your details once. Get daily calories and protein, a 7-day meal chart with portions, and a shopping list you can print. Built around dal, roti, paneer, eggs and other foods you already eat.
For healthy adults only. Not suitable if you are pregnant or breastfeeding or have diabetes, kidney disease or another condition. Ask your doctor or dietitian first.
📊 Track your progress
Create a free account to log weight, water, steps and sleep and see charts.
🏆 Join a challenge
Build a streak with 7, 14 and 30 day habits.
💰 Cheapest protein
See which foods give the most protein per rupee.
Diet plan questions
How is my calorie target worked out?
We estimate your resting energy with the Mifflin-St Jeor formula, multiply by your activity level, then subtract about 400 kcal to lose weight or add about 350 kcal to gain, never going below a safe minimum.
How much protein do I need?
About 1.2 g per kg of body weight to maintain, and about 1.6 g per kg when losing or gaining weight, which helps protect muscle.
Is this plan vegetarian friendly?
Yes. Choose vegetarian, eggs or non-veg. Every plan uses everyday Indian foods and respects the daily budget you enter.
Can I use this if I have a medical condition?
This tool is for healthy adults. If you have diabetes, kidney or heart disease, are pregnant or take regular medicines, ask your doctor or a registered dietitian for a personal plan.