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

ಮೂಲ.Computed from ThaliFacts food data.ಪರಿಶೀಲನೆ ಜುಲೈ 2026

outer ring = portion on the plateinner ring = energy it carries

Grainroti, rice, poha, idli, dosa 2.2katori 588kcal 25%of plate
Dal & legumedal, chana, rajma, besan, soya, sattu 2.4katori 464kcal 28%of plate
Vegetable & fruitsabzi, saag, salad, fruit 1.2katori 73kcal 14%of plate
Dairy, egg & meatcurd, paneer, milk, egg, fish, chicken 2.0katori 323kcal 23%of plate
Fat, nut & sweetchutney, pickle, nuts, mithai, chai 0.8katori 141kcal 9%of plate

Grain takes 25% of the plate and 37% of the energy; vegetables take 14% of the plate and 5% of the energy. Dal and legume sit at 2.4 ಕಟೋರಿ a day. Portions are the seven-day average, in katori of 150 g — the same katori the serving weights and the grocery list use.

ಮೂಲ.Served weights and energy from the dishes in this chart.5 plate groups, composite dishes assigned whole.ಪರಿಶೀಲನೆ ಜುಲೈ 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.

North Indian1,624 kcal/day avg ಪಂಜಾಬಿ1,692 kcal/day avg South Indian1,598 kcal/day avg ತಮಿಳು1,581 kcal/day avg Kerala1,759 kcal/day avg Andhra & Telangana1,610 kcal/day avg ಬಂಗಾಳಿ1,815 kcal/day avg ಗುಜರಾತಿ1,696 kcal/day avg Maharashtrian1,600 kcal/day avg Rajasthani1,657 kcal/day avg Kashmiri1,688 kcal/day avg Odia1,626 kcal/day avg Assamese1,623 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.

The questions that come after the chart

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 sources page — along with every reference it does rest on, when each was published, and which single column has no published source at all.

Calories and macros are computed from the ThaliFacts dataset, which is based on the ಭಾರತೀಯ ಆಹಾರ ಸಂಯೋಜನೆ ಕೋಷ್ಟಕಗಳು 2017 (ICMR–NIN), plus the regional dishes estimated for this site and marked ಅಂದಾಜು wherever they appear. Energy reconciles against 4P + 4C + 9F on every build. Every source, with the date it was last checked, is listed on the sources page. 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.

ಮೂಲ.Computed from ThaliFacts food data.ಪರಿಶೀಲನೆ ಜುಲೈ 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.