Five meals, every day
Breakfast, two snacks, lunch and dinner — each scaled to its share of your calories, in portions you can actually measure.
Built for Indian kitchens
A 7-day Indian meal plan, built for you
Tell us your body, your goal and how you eat. Get calorie and macro targets worked out properly, a full week of home-style meals in real portions, and a grocery list to match.
- No payment
- No app to install
- Veg, egg and non-veg
Daily target
2,125 kcal
Protein
104 g
Water
11 glasses
- home-style dishes
- 82
- meals a day
- 5
- days, planned
- 7
- regions of India
- 4
How it works
Three steps, then you are cooking
Nothing generic and nothing imported. The numbers are worked out for your body, and the food is what you would cook at home anyway.
1Tell us about you
Age, height, weight, how active your week is, and what you eat. About a minute, with a sensible range on every field.
2We do the maths
Mifflin–St Jeor BMR × your activity, adjusted for your goal. You get calories, protein, carbs, fat and a water target — and the working, shown.
3Cook and track
A week of real Indian meals portioned to your targets, with a grocery list, a water tracker and charts that show the trend.
A day on the plan
Real food, in portions you can measure
Bowls, katoris, rotis and glasses — not grams of “chicken breast”. Each dish is scaled to its slot, so breakfast is a quarter of your day and lunch is nearly a third.
- Vegetarian, eggetarian and non-vegetarian plans
- North, South, Eastern and Western Indian dishes
- No dish twice in a row, and never more than twice a week
Monday
2,149 kcal · 90 g protein
7:00 AM
Poha with peanuts and sprouts
531
23 g P
10:30 AM
Sprouts chaat with lemon
224
15 g P
1:00 PM
Rajma with rice and salad
650
20 g P
4:30 PM
Masala chaas with peanuts
215
10 g P
7:30 PM
Palak paneer with rotis
529
22 g P
What you get
Everything the plan comes with
Swap anything
Not in the mood for ghugni? Swap that one meal for another that fits the same calories, or reshuffle the whole week.
A grocery list that ticks off
Every ingredient the week needs, de-duplicated and grouped by aisle. Your ticks are saved as you shop.
Water, one glass at a time
35 ml per kilo, plus extra if you train hard. Tap a glass to fill up to it — the day is saved as you go.
Progress you can read
Weight over 7, 30 or 90 days, and how your water intake compares with the target for the last fortnight.
Numbers you can check
Every target opens up to show the formula behind it — BMR, activity multiplier, goal adjustment and the macro split.
Ready to eat better this week?
Your plan takes about a minute to set up, and you can swap any dish you do not fancy.