Meal charts · 19 goals · 13 regions

Indian diet plans
that add up

19 goal-based plans and 13 regional plans. Every one a real seven-day table, with every meal's calories and protein computed from Indian food composition data — and the arithmetic printed on the page.

A week on this site, drawn

Weight loss · vegetarian · seven-day average

1,589kcal / दिन This is the most-asked-for chart on the site, drawn from its own figures: 71.3 g प्रोटीन और 38.9 g of fibre a day, for about ₹550 of groceries a week. Open the full chart →

स्रोत·ThaliFacts के फूड डेटा से गणना·समीक्षित जुलाई 2026

बाहरी घेरा = थाली में हिस्साभीतरी घेरा = उसमें मौजूद ऊर्जा

अनाजरोटी, चावल, पोहा, इडली, डोसा 2.2कटोरी 588kcal 25%थाली का
दाल & दलहनदाल, चना, राजमा, बेसन, सोया, सत्तू 2.4कटोरी 464kcal 28%थाली का
सब्ज़ी & फलसब्ज़ी, साग, सलाद, फल 1.2कटोरी 73kcal 14%थाली का
डेयरी, अंडा & मांसदही, पनीर, दूध, अंडा, मछली, चिकन 2.0कटोरी 323kcal 23%थाली का
वसा, मेवा & मिठाईचटनी, अचार, मेवे, मिठाई, चाय 0.8कटोरी 141kcal 9%थाली का

ऊर्जा में अनाज का हिस्सा 25% प्लेट का और 37% है; सब्ज़ियों का हिस्सा 14% प्लेट का और 5% है। दाल और दलहन 2.4 कटोरी रोज़ाना। हिस्से सात दिन का औसत हैं, 150 g की कटोरी में — वही कटोरी जो सर्विंग के वज़न और किराने की सूची में इस्तेमाल होती है।

स्रोत·इस चार्ट के व्यंजनों से परोसे गए वज़न और ऊर्जा·5 थाली समूह, मिश्रित व्यंजन पूरे के पूरे एक समूह में रखे गए·समीक्षित जुलाई 2026

Weight loss, vegetarian Muscle gain, non-veg By region Shopping lists My calorie target

Start with a goal

Each plan states the band it was built to and the average it actually computes to. Those two numbers are not the same thing, and most diet sites only publish the first.

Weight loss1,400–1,700 kcal · 5 diets Muscle gain2,400–2,800 kcal · 4 diets Maintenance1,900–2,200 kcal · 5 diets Diabetes-friendly1,600–1,900 kcal · 3 diets PCOS-friendly1,500–1,800 kcal · 2 diets

Or start with where you are from

Thirteen regional cuisines, each a genuine week of that region's own food.

उत्तर भारतीय1,624 kcal/day avg पंजाबी1,692 kcal/day avg दक्षिण भारतीय1,598 kcal/day avg तमिल1,581 kcal/day avg केरल1,759 kcal/day avg आंध्र & तेलंगाना1,610 kcal/day avg बंगाली1,815 kcal/day avg गुजराती1,696 kcal/day avg महाराष्ट्रीयन1,600 kcal/day avg राजस्थानी1,657 kcal/day avg कश्मीरी1,688 kcal/day avg ओड़िया1,626 kcal/day avg असमिया1,623 kcal/day avg

What makes this different

Every number is computed, and the working is shown.: A day total on this site is the literal sum of the five meals printed above it, and each meal is the sum of its dishes at a stated serving weight. You can check any figure on the page with a calculator. Most diet charts online publish a calorie number beside a meal and no way to verify it.
The food is affordable.: The cheapest week here is muscle gain · vegan at about ₹400 of groceries for one adult. Nothing on this site assumes imported protein powder, quinoa or avocado, because most of the people searching for an Indian diet plan cannot buy them and should not have to.
The regional plans are actually regional.: Where a region's signature dish was missing from the underlying dataset it was estimated and labelled, not replaced by a north Indian dish with a regional name on it.
Nothing is promised.: No rate of weight loss, no cure, no "lose 5 kg in 10 days". These are illustrative patterns; what happens in your body depends on a great deal this site cannot see.

For the days a plan does not cover

Eating out without wrecking the weekWhat a restaurant plate actually costs, and the four swaps that do most of the work.Wedding season without starting overFive functions in eleven days. A plan for the days around them, not for the buffet itself.Eating properly on hostel and PG mess foodYou do not control the menu. You control the plate, and two additions.The office dabba that survives until 1 pmFour dabba builds that pack the night before, travel well, and do not put you to sleep at 3 pm.High-protein vegetarian on a real budgetProtein per rupee, ranked — and why the imported tub is the worst answer.Festival weeks: Diwali, Holi, Eid, PongalA week of sweets does not undo a year. A month of them does.

All 10 guides.

चार्ट के बाद आने वाले सवाल

Are these diet plans free?

Yes, entirely, and there is nothing to sign up for. The site is funded by advertising. No plan is gated, no email is asked for and no supplement is sold.

Where do the calorie figures come from?

From the ThaliFacts dataset, which is built on the Indian Food Composition Tables 2017 published by ICMR–NIN, plus a small set of regional dishes estimated specifically for this site and marked wherever they appear. Every meal total is the sum of its dishes and every day total is the sum of its meals — the arithmetic is printed on the page.

Do I need protein powder, quinoa or imported food?

No. Nothing on this site assumes any of those. The plans run on atta, rice, dal, rajma, chana, curd, paneer, eggs, soya chunks, peanuts and seasonal vegetables, because that is what is in an Indian kitchen and what an Indian budget buys.

Is this medical advice?

No. These are illustrative plans built on average values, published for general information. They are not prescriptions, they are not personalised, and they cannot account for medication, allergies or a diagnosed condition. The diabetes-friendly and PCOS-friendly plans in particular are general patterns — take them to a doctor or a registered dietitian before following them.

Can I follow a plan exactly?

You can, but the more useful approach is to keep the serving counts and swap the dishes for what your kitchen already cooks. A katori of dal is a katori of dal whether it is toor, moong or masoor.

A word about what this is not

This is a reference site, not a clinic. The plans are illustrative examples of how an Indian week can be put together at a given energy level; they are not prescriptions and they have not been reviewed for you by anyone. Nutrition requirements change with pregnancy, kidney and liver conditions, thyroid disease, diabetes medication and a long list of other things a web page has no way of knowing about.

General information only — not medical or nutrition advice. These are illustrative plans built on average values; they are not prescriptions and cannot account for allergies, conditions or medication. If you have a diagnosed condition, take any plan here to a doctor or a registered dietitian first.

Nobody clinical has reviewed these pages, and the site says so plainly on its स्रोत पेज — along with every reference it does rest on, when each was published, and which single column has no published source at all.

कैलोरी और मैक्रो ThaliFacts डेटासेट से निकाले जाते हैं, जिसका आधार है इंडियन फ़ूड कंपोज़िशन टेबल्स 2017 (ICMR–NIN), साथ ही इस साइट के लिए अनुमानित क्षेत्रीय व्यंजन, जिन्हें चिह्नित किया गया है अनु. जहाँ भी वे आते हैं। हर बिल्ड पर ऊर्जा का मिलान 4P + 4C + 9F से किया जाता है। हर स्रोत, आखिरी बार जाँचे जाने की तारीख के साथ, यहाँ सूचीबद्ध है: स्रोत पेज. सिर्फ़ सामान्य जानकारी — चिकित्सकीय या पोषण संबंधी सलाह नहीं। ये औसत मानों पर बने उदाहरण भर के प्लान हैं; ये नुस्खे नहीं हैं और एलर्जी, बीमारियों या दवाओं का हिसाब नहीं रख सकते।

स्रोत·ThaliFacts के फूड डेटा से गणना·समीक्षित जुलाई 2026

The people behind these sites

Follow the build

This site and nine others like it are built and photographed by two people: Amit Sharma — behind the build; Geeta Patel — the poses, demonstrated. New work goes up on Instagram and Facebook before it reaches a page here.

Amit Sharma @amitsharmaofficial Instagram

Geeta Patel @geetapatelnz Instagram

Geeta Patel GeetaPatelYoga Facebook

Following changes nothing here — every page stays open, with no account and no wall.