Diet Plan
Your 4-week Indian diet plan
Four weeks of meals built around what you actually eat at home — your region, your diet, your allergies and how long you have to cook. The targets come from your own numbers, and every dish is a real one with real values, not something invented on the spot.
How the plan is built
Your maintenance calories come from the Mifflin-St Jeor equation and your activity level. From there the four weeks step through a progressive target — never below a safe calorie floor — with protein climbing across the month. Each day is assembled from a reviewed dish catalogue and checked against that week's targets before it is shown to you.
What it cannot do
- It is not medical advice, and it is not built for pregnancy, breastfeeding or any diagnosed condition.
- Calorie and protein values are estimates from standard equations; individual needs vary.
- It cannot know your budget, your kitchen or what is in season where you live.
Frequently asked
- Is this diet plan free?
- Yes. You give an email so we can send the plan, and there is nothing to pay.
- How is the plan personalised?
- Your calorie and protein targets come from your own body basics and activity level, and the dishes are filtered by the food you eat at home, your diet type, allergies and how much time you have to cook.
- Can I get a vegetarian or vegan plan?
- Yes — vegan, Jain, vegetarian, vegetarian-plus-egg and non-vegetarian are all supported, and the dish list respects the one you choose.
- Is it suitable for everyone?
- No, and we say so rather than guessing. Plans are built for healthy adults aged 18 to 65. If you are pregnant or breastfeeding, or managing a health condition, we point you to a doctor or registered dietitian instead.