Indian Diet Plan
A 7-day home-style meal plan for your calories, with other options for every meal.
1About you
2Your goal and food
Katori = small bowl (about 150 ml). Tap “Other options” under a meal to swap it with a dish of the same calories.
Recipes for your planStep-by-step healthy Indian recipes with pictures. Tap “How to make” under any meal too. See recipesGood habits
More tools
Questions
How is my plan made?
We work out the calories your body needs from your age, height, weight and activity. Then we pick home-style Indian meals that add up to about that number.
How fast will I lose weight?
The lose-weight plan is about 400 calories less than you need, which is about 0.3 to 0.5 kg a week. Slow and steady is safer.
Can I swap foods?
Yes. Each meal has “Other options” with the same calories. You can also swap 1 roti for half a katori of rice.
Why is my healthy BMI 23, not 25?
For Indians, ICMR advises a healthy BMI of 18.5 to 23, because health risks start at a lower weight.
Where are the recipes?
Tap “How to make” under a meal, or open Healthy Indian Recipes. Every recipe has a picture for each step.
Who should not use this plan?
Pregnant or breastfeeding women, children, and anyone with diabetes, kidney, heart or other health problems. Please ask your doctor.