Handouts · 10 awkward days

The awkward days

A seven-day chart handles ordinary weeks. These ten guides handle the rest — the wedding, the mess hall, the 1 am canteen and the box of mithai on the counter.

Why a chart is not enough

Where seven-day plans fail

Nobody abandons a diet chart on an ordinary Tuesday. They abandon it at a wedding, in a hostel mess, on a night shift, or in the week the mithai box arrives — and a chart has nothing to say about any of those. These 10 handouts do, with the arithmetic still shown.

SOURCE·Computed from ThaliFacts food data·REVIEWED JUL 2026

All 10 handouts

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.Navratri and other fasting weeksVrat food is not automatically light — sabudana and fried potato do most of the damage.Eating on a night shiftThe body does not metabolise 3 am the way it metabolises 3 pm. Plan around that.Hitting a protein target without a single supplementWhat 80 g and 120 g of protein a day actually look like on an Indian plate.How much rice and roti is 'normal'?The most-asked question on any Indian diet page, answered with weights instead of opinions.

Calories and macros are computed from the ThaliFacts dataset, which is based on the Indian Food Composition Tables 2017 (ICMR–NIN), plus the regional dishes estimated for this site and marked est 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.

SOURCE·Computed from ThaliFacts food data·REVIEWED JUL 2026

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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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