Indian Meal Planner
Free, Private, and Quick
Choose your calories, diet, and region, and get a day-by-day plan with a grocery list.
Your entries stay in your browser. They leave it only if you choose to send your result on WhatsApp. Only your choice of units is remembered, on this device.
Your plan will appear here
Enter your calories and what you eat, then make your plan.
This tool doesn't plan below 1,200 kcal
Eating this little is hard to do safely without supervision. A nutritionist or doctor can help you find a target that suits you.
See your daily caloriesDiabetes needs a plan made for you
Meals with diabetes depend on your blood sugar and your medicines, which this tool doesn't know. Your doctor or a nutritionist can help you plan safely.
Nutrition support for long-term conditionsKidney disease needs a plan made for you
Protein, salt, and potassium often need care with kidney disease, and these plans don't account for that. Your doctor or a nutritionist can help.
Nutrition support for long-term conditionsPregnancy needs a plan made for you
Your needs change through pregnancy, and these plans don't account for that. Please follow your obstetrician's advice.
See the pregnancy weight gain toolYour meal plan
We didn't have enough dishes for this diet in your chosen region, so some come from other regions.
Grocery list
Raw ingredients for all the days above, from standard recipes. Please treat these as a guide.
How this was calculated
Meals come from a set list, filtered by your diet and region, and rotated in a fixed order that depends on your choices, so the same choices give the same plan. Portions scale towards your target in half steps, and each day aims to land within 10 percent. Calories come from the site's food list. The meals are a first draft, waiting for the nutritionist's review.
Want to talk this through?
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These are general ideas for healthy adults, not a prescription. The meals are a first draft, waiting for the nutritionist's review. This is an estimate for general information only, not medical advice.
What This Planner Does
Planning meals for a week takes time, and it is often the first thing to slip. This tool gives you a starting point. Tell it your daily calories, your diet, your region, and how many meals you eat, and it lays out 1, 3, or 7 days of everyday Indian food, along with a grocery list for the same days.
It works by simple rules. It picks from a set list of meals that suit your diet, rotates them so that you aren’t eating the same thing every day, and scales the portions towards your calories. There is no AI, and the same choices always give you the same plan.
How to Use the Plan
If you don’t know your calories, the calorie calculator on this site can give you an estimate, and it can carry the figure over here. Choose the region whose food you like, or choose mixed for the widest variety.
Treat the plan as something to change. Swap one dal for another, use what is already in your kitchen, and move meals around to fit your day. Each portion is shown in household measures such as a katori or a roti. These are standard sizes, so yours at home may be a little different.
About the Grocery List
The list adds up the raw ingredients behind each dish, for all the days in your plan, and groups them by aisle. The amounts come from standard recipes, so please treat them as a guide. Where a recipe gives only a spoon or a pinch, such as spices, oil, and salt, the list says “a little”, as you probably have them at home already.
You can copy the plan into a message or a notes app, or print it. The printed page shows only the plan and the list.
What This Plan Isn’t
This is general meal planning for healthy adults, and not a prescription. It doesn’t know about your health, your blood reports, or your medicines. If you have diabetes, kidney disease, or another condition, or if you are pregnant, please get advice made for you.
The meals here are a first draft, and they haven’t yet been reviewed by the nutritionist. If you would like a plan built around your health, your family, and your routine, a consultation can help you make one.
Questions About the Meal Planner
Clear Answers, No Jargon
Who made these meals?
This is a first draft of the meals, waiting for the nutritionist's review, and it may change. The tool puts them together by fixed rules, with no AI, so the same choices always give the same plan.
How close are the plans to my calorie target?
Each day aims to be within 10 percent of your target. Portions move in half steps, so a day can't land exactly on the number, and each day's total is shown.
Why won't it make a plan for me?
It won't plan below 1,200 kcal a day, or for diabetes, kidney disease, or pregnancy. Those need advice made for you, so the tool points you to that instead.
What can a Jain plan include?
A Jain plan leaves out dishes with onion, garlic, potato, carrot, beetroot, radish, or ginger in their recipes. Please check any ready-made ingredients at home too, as the final list is still to be confirmed by the nutritionist.
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