Free sample
One Example Day of Indian Meals
A vegetarian day at about 1,480 kcal and 59 g protein, using values from the Indian Food Composition Tables 2017.
| Meal | What to eat | kcal | Protein |
|---|---|---|---|
| Breakfast | 2 besan chilla 1 cup chai | 364 | 15 g |
| Mid-morning | 1 guava | 39 | 2 g |
| Lunch | 2 medium roti 1 katori arhar dal 1 katori mix veg 1 plate green salad 1 katori dahi | 572 | 22 g |
| Evening | 1 cup chai 1 fistful bhuna chana | 163 | 8 g |
| Dinner | 2 medium roti 1 katori lauki chana 1 glass chaas | 346 | 12 g |
| Total | Example day | 1483 | 59 g |
This is an example, not your plan. Your own plan changes the portions, and the number of roti and katori, to match the calories your body needs. Katori = 150 ml bowl, chai with 1 tsp sugar, normal home oil. Eat eggs? Swap the chilla for 2 boiled eggs and 1 roti.
Why one chart does not fit everyone
Same chart, different bodies
A 50 kg student and an 85 kg man who works on his feet all day need very different amounts of food. A chart copied from the internet gives both the same 1,200 or 1,500 kcal. Your Groteins plan starts from your own numbers:
| Part of the plan | How it is set |
|---|---|
| Calories | ICMR-NIN 2020 equation for Indians, your activity level and your goal |
| Protein | About 1 g per kg, within 10 to 15% of calories (ICMR-NIN 2020, DGI 2024) |
| Fibre | About 15 g per 1,000 kcal (ICMR-NIN 2020) |
| Oil | A daily limit for your activity level (ICMR-NIN 2020) |
| Food values | Indian Food Composition Tables 2017 (ICMR-NIN) |
Your plan
What You'll Get
- 7 days of Indian meals in katori, roti and glass portions, sized to your targets
- Your daily calories, protein, carbs, fat and fibre, worked out for you
- Smart swaps with the same calories, and a water plan
- Veg, Jain, vegan, eggetarian or non-veg, and foods you don't eat left out
- North, South, East or West Indian dishes
- A free grocery list for the week, if you want one
How it works
Three steps, about a minute
₹49 one plan, valid 30 days- Get your codePay ₹49 and your access code arrives by email.
- Fill in the formWeight, height, age, activity, goal and the food you eat.
- Get your PDFYour 7-day plan is ready on screen and in your email.
Frequently asked questions
Is this 7-day Indian diet plan PDF free?
The sample day on this page is free. Your full 7-day plan, worked out for your weight, height, age, activity and goal, costs ₹49 and comes as a PDF on your email, with a free grocery list if you want one.
Can I lose 5 kg in 7 days with this plan?
No plan can promise that safely, and we do not. Much of a quick drop in the first week is water, not fat. If you choose Fat loss, your calories are set for a gradual change you can keep up with normal Indian food.
Is the plan vegetarian?
You choose. Vegetarian, eggetarian, Jain, vegan or non-veg, and any foods you do not eat or are allergic to are left out.
Do I need special foods like quinoa or oats?
No. The plan is built from food cooked in Indian homes: roti, dal, chawal, sabzi, dahi, eggs, chicken and fish, with dishes from North, South, East and West India.
How are my calories worked out?
With the ICMR-NIN 2020 equation for Indians, multiplied by your activity level, then adjusted for your goal. Food values come from the Indian Food Composition Tables 2017.
I have diabetes, BP or thyroid. Can I use it?
Yes. Tick your condition in the form and the plan adjusts its food choices. Please follow your doctor alongside the plan and show it to them. Groteins never suggests medicines or supplements.
What if I change my mind?
If you have not used your access code, you can ask for a refund within 7 days. See our refund policy for details.
Sources: ICMR-NIN Nutrient Requirements for Indians 2020; Dietary Guidelines for Indians 2024; Indian Food Composition Tables 2017.
Also useful: Indian food calorie calculator · Calories in roti · Eggetarian diet chart for gym · Jain diet plan · PCOS diet plan · Diabetes diet plan