Numbers are calories per day. Every total is calculated from the Indian Food Composition Tables 2017, National Institute of Nutrition (ICMR).
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How to use these
Each plan is one sample day of six or seven meals, with times, portions in katoris and rotis, and the calories and protein worked out.
- Pick your goal and the way you eat.
- Start at 1,500 calories, then move up or down.
They're here so you can see that eating well for PCOS, diabetes, menopause or weight loss doesn't mean giving up Indian food.
They're not personal plans. Yours is built from your reports and your routine, and it changes every week.
More ways in
- Eat Jain? The Jain diet chart groups the 4 Jain sample days by goal, each at three calorie levels.
- Not sure how many calories you need? Try the daily calorie calculator.
- Planning one meal, not a day? See PCOS breakfast ideas, diabetic breakfast ideas, weight loss dinner ideas and high protein vegetarian foods, or the calories in Indian dishes.