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7-Day Indian Meal Planner

Generate a complete week of Indian breakfast, lunch and dinner options matched to your calorie goal and diet preference.

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Target 1200-1500 calories. Breakfast: oats upma or besan chilla (200-250 cal). Lunch: 2 roti + dal + salad (350-400 cal). Dinner: khichdi or 1 roti + sabzi (300-350 cal). Snacks: fruits, buttermilk, sprouts. Emphasise dals and vegetables; limit white rice and fried foods.

A typical Indian lunch has 450-600 calories. A thali with 2 rotis, 1 cup dal, 1 cup sabzi and a small rice portion = about 500-550 cal. South Indian rice meal with sambar and rasam = 450-500 cal. Adding a sweet or fried side pushes it to 650-700 cal.

Include dals (toor, moong, masoor, chana), rajma, chole, soya chunks, tofu, oats and nuts. Rice + dal together provide a complete amino acid profile. Target 0.8-1g protein per kg body weight. Nut butters, seeds and legumes are good supplementary sources.