Indian Diet Plan for Weight Loss, 7-Day Chart PDF | Groteins

Indian Diet Plan Generator

Your personalised Indian diet plan, a few details away.

A 7-day diet chart in katoris and rotis, built on ICMR-NIN guidelines for your body, goal and food habits. Just paid? Your access code is in your email, or find it right here in step 1. See a sample plan ↓

Access

Generating a plan for yourself. Enter your access code below to get started.

Your access is already linked to this link, no code needed.

Don't have a code yet?

Pick a plan below and pay. Your code is emailed to you straight away. Coaches: buying again with the same email adds plans to your same code.

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Coach or dietitian?

Basics

Calories use ICMR-NIN's three activity levels: Sedentary & Light = sedentary, Moderate & Active = moderate, Very Active = heavy.

Pick the one closest to a normal week. It sets your calories using ICMR-NIN's activity levels.

Have diabetes, BP, thyroid, PCOS or kidney disease? Pick your goal here, then tell us in Your health below. Your plan follows both.

Food preferences

Comma separated.

These items will be excluded from the plan. This tool cannot guarantee that all traces are absent, always verify ingredients yourself if you have a severe allergy.

Your health

⚠️

These details adjust your plan, they do not treat a condition. Groteins does not diagnose, treat or manage any medical condition. If you are on medication, pregnant, or under a doctor's or dietitian's care, show them this plan before following it, and follow their advice over this tool.

Any health condition, or medicines taken regularly?

Calories use the ICMR-NIN 2020 equation for Indians. Leave these blank unless you are a nutrition professional setting targets yourself.

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Plan language Pick the one you read most easily
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Dish names, katori and roti measures stay the same in both.

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Takes about 30 to 60 seconds to build.

Plans are generated automatically from what you enter. They are not reviewed by a doctor or dietitian, and are not a substitute for professional medical or dietetic advice. Full terms.

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Sample plan

See what you get before you pay

A real plan made by this tool for a sample person. Tap the tabs to look inside. Your plan is built from your own answers, so your dishes and portions will be different.

Groteins
Priya, 28Fat loss · Veg · North Indian · Lightly active · 160 cm, 68 kg
SAMPLE

The PDF also has how every number was worked out, a measures table, a week tracker, smart swaps, a water plan and safety notes. A grocery list comes free with every plan.

Open full sample PDF

A personalised Indian diet plan, built on government nutrition science

Real Indian home food

Dal, roti, sabzi, rice, idli, poha and more, in katori and roti portions you can cook at home. Veg, Jain, vegan, eggetarian and non-veg.

Your numbers, worked out

Calories from the ICMR-NIN 2020 equation for Indians, with protein, carbs, fat, fibre and water set for your body and activity.

7-day PDF + grocery list

A week of meals with timings, day totals, smart swaps, a week tracker and a free grocery list, emailed to you.

How it works

  1. Get your access code. Pay ₹49 (or ₹499 for coaches) and your code arrives by email.
  2. Fill in your details. Age, height, weight, activity, goal, diet type, health conditions and allergies.
  3. Get your plan. Your 7-day Indian diet chart PDF is ready in about a minute.

Frequently asked questions

What is the Groteins diet plan generator?

It is an online tool that builds a personalised 7-day Indian diet plan from your age, height, weight, activity, goal and food habits. You get a PDF with every meal in home measures such as katori, roti and glass, plus a free grocery list if you want one.

How are my calories and protein worked out?

Calories use the ICMR-NIN 2020 equation for Indians and your activity level. Protein, carbs, fat and fibre follow ICMR-NIN 2020 and the Dietary Guidelines for Indians 2024. Every food value comes from the Indian Food Composition Tables 2017.

Can I get a vegetarian, Jain, vegan or eggetarian diet plan?

Yes. You can choose veg, non-veg, eggetarian, vegan, Jain or pescatarian, pick regional dishes (North, South, East or West Indian), and remove foods you don't eat or are allergic to.

Is there a diet plan for diabetes, PCOS, thyroid or high BP?

The plan adjusts for diabetes and kidney disease using ICMR guidance, and adds guideline notes for thyroid, PCOS, high blood pressure and high cholesterol. It is general guidance, not treatment: please show it to your doctor or dietitian.

How much does a diet plan cost?

The Individual plan is ₹49 for one plan, valid for 30 days. The Professional plan for coaches and clinics is ₹499 for 50 plans, valid for 6 months. The grocery list is free with every plan.

How do I get my plan after paying?

Your access code is emailed to you. Lost it? Tap “Find it here” on this page and enter the email you paid with, and we will send the code to that inbox again. Enter it, fill in your details and your PDF is ready in about a minute, on screen and in your email.

Who should not use this tool?

It is for adults (18+). It does not make plans for people on dialysis, or for kidney disease during pregnancy or breastfeeding. If a plan can't be made for you, your unused ₹49 is refunded automatically.

Sources: ICMR-NIN Nutrient Requirements for Indians 2020, Dietary Guidelines for Indians 2024, Indian Food Composition Tables 2017, ICMR Guidelines for Management of Type 2 Diabetes 2018. This tool gives general nutrition guidance and is not a substitute for a doctor or registered dietitian.

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