A week of ordinary Indian food at roughly 1,400 kcal a day, built around protein and fibre so the portions actually hold you until the next meal.
All 21 meals land in a free planner — edit them, shop from them, download them.
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Weight-loss plans fail when they ask you to cook differently from everyone else in the house. Every meal here is a normal Indian dish — phulka and sabzi, khichdi, chilla, dal and rice — portioned and paired so the day lands near 1,400 kcal without any special ingredients.
Two things do the work. Protein appears at every single meal (paneer, dal, curd, sprouts, besan), because protein is what keeps a smaller portion from turning into an evening of snacking. And the grains lean towards oats, brown rice, ragi and daliya, which digest slowly enough to carry you between meals.
Quantities are for two adults for a week. This is a general plan for healthy adults, not a prescription — if you are managing a medical condition, are pregnant, or are under a doctor’s care, take it to them before you start.
Breakfast, lunch and dinner for all seven days. Import it and every slot lands in your planner, where you can swap any dish.
Day | 🥐 Course Breakfast | 🥗 Course Lunch | 🍲 Course Dinner |
|---|---|---|---|
mon |  Vegetable oats upma with curd 340 kcal |  Two phulka with palak paneer and salad 550 kcal | Moong dal khichdi with curd 510 kcal |
tue |  Besan chilla with mint chutney 330 kcal |  Rajma with brown rice and cucumber salad 560 kcal |  Paneer tikka with stir-fried vegetables 500 kcal |
wed |  Vegetable poha with sprouts 350 kcal |  Two phulka with lauki chana dal and salad 540 kcal |  Curd rice with cucumber 510 kcal |
thu |  Idli with sambar 340 kcal |  Chole with brown rice 560 kcal |  Grilled paneer with sauteed vegetables 510 kcal |
fri |  Masala oats with vegetables 330 kcal |  Two phulka with bhindi masala and dal 550 kcal |  Vegetable pulao with raita 510 kcal |
sat |  Ragi dosa with coconut chutney 350 kcal |  Vegetable thepla with curd and salad 560 kcal |  Moong dal chilla with palak soup 500 kcal |
sun |  Vegetable daliya with peanuts 340 kcal |  Mixed dal with two phulka and beetroot salad 550 kcal |  Paneer bhurji with one phulka and salad 510 kcal |
This exact week in your own planner, every slot editable.
Take all 21 meals with you — free, in a planner where you can swap any dish, build the shopping list and print the week.
Everything the week needs, grouped the way a market trip goes. Untick what you already have before you download.
Quantities are for the household this plan is written for. Import the plan and the planner's Shopping List will rebuild this from your own portion setting, including anything you change in the week.
21 dishes across seven days. Each links to a recipe video search — and once the plan is in your planner, you can save one video per meal so it is remembered next time.
Roughly 90–110 g of protein a day from paneer, dal, sprouts, soya and curd — no powders, no imported ingredients, still recognisably Indian food.
A week built on millets, whole pulses and vegetables, with every meal pairing a slow carbohydrate against protein and fibre — familiar Indian food, arranged for steadier sugars.
A calorie-dense vegetarian week for the child who is underweight on the growth chart — ghee, paneer, banana, makhana and full-cream milk doing the work instead of junk.
