Free, private, made for Indian kitchens
Desi diet planner your 7-day thali, your way
Answer a few friendly questions, one at a time, and get a week of Indian meals sized in rotis, katoris and glasses. It fits your goal, region, budget, allergies, Jain or vrat days and Ramzan. Everything stays on your phone. This is general guidance, not medical advice.
Last updated: Reviewed by IndiaDigital editorsSources
About 3 minutes, one question at a time. Skip anything you like.
Your answers stay on this phone. Nothing is sent anywhere.
How the plan is made
- Calories: your resting energy from the Mifflin-St Jeor equation, times your daily activity. To lose weight we take away about 550 kcal a day (about half a kilo a week), never more than 1 kg a week and never below 1,200 kcal for women or 1,500 kcal for men.
- Protein, fibre, sugar and salt follow ICMR-NIN guidance: at least 0.83 g protein per kg (more for muscle), about 15 g fibre per 1,000 kcal, added sugar under 5% of calories and salt under 5 g.
- Meals come from 250+ Indian dishes with our own recipes. Nutrition is computed from USDA FoodData Central ingredient values, so every number is approximate.
- Pregnancy, breastfeeding, insulin, kidney disease, an eating disorder history, under 18 or underweight and wanting to lose: we do not make a calorie plan. You get a general healthy plate and a nudge to plan with your doctor or a registered dietitian.
Questions people ask
Is this a medical diet?
No. It is general guidance for healthy adults. If you have diabetes, BP, thyroid, PCOS, a heart or kidney problem or take medicines, please show the plan to your doctor or a registered dietitian before you change how you eat.
How fast can I lose weight safely?
About half a kilo a week is a good pace for most people, and 1 kg a week is the upper limit. If your target date needs more than that, the planner tells you kindly and suggests a safe date instead.
Does chai count?
Yes. Each cup of milk tea with one teaspoon of sugar is about 50 kcal. The planner adds your cups to the day, so the rest of the food is sized around them.
Where are my answers stored?
Only in this browser on your phone or computer. Nothing is sent to us or anyone else. You can delete everything with one tap.
Sources
Last checked:
- ICMR-NIN: Dietary Guidelines for Indians 2024 Balanced plate, salt under 5 g, sugar under 25 g, limit oil, whole grains, millets and pulses. Hindi booklet: nin.res.in/downloads/DGI_Booklet_Hindi_CMYK.pdf
- ICMR-NIN: Nutrient Requirements for Indians (RDA 2020, short report 2024) Protein 0.83 g per kg a day for adults; fibre about 30 g per 2,000 kcal.
- Eat Right India (FSSAI) Less salt, sugar and oil; trans-fat free; safe food at home and outside.
- RSSDI (Research Society for the Study of Diabetes in India) Clinical practice recommendations for type 2 diabetes: regular meals, whole grains, pulses, vegetables, no sugary drinks.
- Mifflin MD, St Jeor ST et al. A new predictive equation for resting energy expenditure. Am J Clin Nutr 1990 The BMR equation used here.
- Jager R et al. ISSN position stand: protein and exercise. J Int Soc Sports Nutr 2017 1.4 to 2.0 g protein per kg for people who train; we use 1.6 g per kg for muscle gain.
- USDA FoodData Central (public domain, CC0 1.0) Ingredient values per 100 g. Dish values are computed from our recipes, so they are approximate.
- Tele MANAS, Ministry of Health (free mental health helpline 14416) For anyone who has had an eating disorder or feels stressed about food and weight.
- WHO: Healthy diet fact sheet Free sugars under 10% of energy, ideally under 5%; salt under 5 g.