Chart index · 19 charts

All diet plans

19 seven-day charts across 5 goals and 5 diets. The averages below are what each week actually computes to, not what it was aiming at.

Two numbers, and why they differ

Portioned to · computed to

Every chart here publishes the band it was portioned to and the average it actually computes to. Those are two different numbers, and most diet sites only print the first. The table below prints both, side by side, for all 19.

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Every chart, with its real numbers

All 19 plans. Averages are computed across each plan's own seven days.
Plan	Diet	Avg kcal/day	प्रोटीन	फाइबर	Built to
Weight loss	शाकाहारी	1,589	71.3 g	38.9 g	1,400–1,700 kcal
Muscle gain	शाकाहारी	2,574	113.6 g	62.3 g	2,400–2,800 kcal
Maintenance	शाकाहारी	2,043	83.2 g	46.4 g	1,900–2,200 kcal
Diabetes-friendly	शाकाहारी	1,762	78.2 g	42.3 g	1,600–1,900 kcal
PCOS-friendly	शाकाहारी	1,693	80.9 g	41.6 g	1,500–1,800 kcal
Weight loss	मांसाहारी	1,549	80.2 g	33.7 g	1,400–1,700 kcal
Muscle gain	मांसाहारी	2,573	120.3 g	57.0 g	2,400–2,800 kcal
Maintenance	मांसाहारी	2,050	98.6 g	40.8 g	1,900–2,200 kcal
Diabetes-friendly	मांसाहारी	1,750	85.2 g	36.8 g	1,600–1,900 kcal
PCOS-friendly	मांसाहारी	1,659	87.7 g	34.1 g	1,500–1,800 kcal
Weight loss	Eggetarian	1,570	71.0 g	34.9 g	1,400–1,700 kcal
Muscle gain	Eggetarian	2,579	115.9 g	62.5 g	2,400–2,800 kcal
Maintenance	Eggetarian	2,050	90.0 g	43.7 g	1,900–2,200 kcal
Weight loss	Jain	1,605	68.9 g	33.4 g	1,400–1,700 kcal
Maintenance	Jain	2,040	84.0 g	44.7 g	1,900–2,200 kcal
Diabetes-friendly	Jain	1,764	76.7 g	40.7 g	1,600–1,900 kcal
Weight loss	Vegan	1,559	72.1 g	47.3 g	1,400–1,700 kcal
Muscle gain	Vegan	2,447	115.0 g	73.7 g	2,400–2,800 kcal
Maintenance	Vegan	2,021	85.9 g	58.2 g	1,900–2,200 kcal

By goal

Weight loss

A moderate deficit built on the food you already eat, with the protein pushed up so the deficit is survivable.

शाकाहारी 1,589मांसाहारी 1,549Eggetarian 1,570Jain 1,605Vegan 1,559

Muscle gain

A genuine surplus with the protein raised, built from dal, paneer, eggs, soya and curd rather than imported powder.

शाकाहारी 2,574मांसाहारी 2,573Eggetarian 2,579Vegan 2,447

Maintenance

An ordinary, sustainable Indian day at roughly a maintenance intake — the plan for when nothing needs to change quickly.

शाकाहारी 2,043मांसाहारी 2,050Eggetarian 2,050Jain 2,040Vegan 2,021

Diabetes-friendly

A general pattern — steady carbohydrate spread across the day, whole grains over refined, legumes at every meal.

शाकाहारी 1,762मांसाहारी 1,750Jain 1,764

PCOS-friendly

A general pattern — protein-forward meals, whole grains, no added sugar, and food at regular intervals.

शाकाहारी 1,693मांसाहारी 1,659

Which one

Start with your own calorie target rather than with a goal label. Once you know roughly what maintenance is for you, the choice is mostly arithmetic: a plan built to 1,550 kcal is a deficit for almost everyone, and a plan built to 2,600 kcal is a surplus for almost everyone.

The diabetes-friendly and PCOS-friendly plans are general eating patterns published for information. They are not treatment, they are not personalised, and they should be checked with a doctor or a registered dietitian before you follow them — particularly if you take medication whose dose is tied to what you eat.

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।

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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.

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