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.

ஆதாரம்·Computed from ThaliFacts food data·மறுபரிசீலனை ஜூலை 2026

Every chart, with its real numbers

All 19 plans. Averages are computed across each plan's own seven days.
Plan	Diet	Avg kcal/day	புரதம்	நார்ச்சத்து	Built to
Weight loss	சைவம்	1,589	71.3 g	38.9 g	1,400–1,700 kcal
Muscle gain	சைவம்	2,574	113.6 g	62.3 g	2,400–2,800 kcal
Maintenance	சைவம்	2,043	83.2 g	46.4 g	1,900–2,200 kcal
Diabetes-friendly	சைவம்	1,762	78.2 g	42.3 g	1,600–1,900 kcal
PCOS-friendly	சைவம்	1,693	80.9 g	41.6 g	1,500–1,800 kcal
Weight loss	அசைவம்	1,549	80.2 g	33.7 g	1,400–1,700 kcal
Muscle gain	அசைவம்	2,573	120.3 g	57.0 g	2,400–2,800 kcal
Maintenance	அசைவம்	2,050	98.6 g	40.8 g	1,900–2,200 kcal
Diabetes-friendly	அசைவம்	1,750	85.2 g	36.8 g	1,600–1,900 kcal
PCOS-friendly	அசைவம்	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.

சைவம் 1,589அசைவம் 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.

சைவம் 2,574அசைவம் 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.

சைவம் 2,043அசைவம் 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.

சைவம் 1,762அசைவம் 1,750Jain 1,764

PCOS-friendly

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

சைவம் 1,693அசைவம் 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.

Calories and macros are computed from the ThaliFacts dataset, which is based on the இந்திய உணவுப் பொருள் கூறு அட்டவணைகள் 2017 (ICMR–NIN), plus the regional dishes estimated for this site and marked தோராயம் 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.

ஆதாரம்·Computed from ThaliFacts food data·மறுபரிசீலனை ஜூலை 2026

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