Diet plans

Example plans for common goals, with calories, protein, cost, and regional preferences. They are not medical plans.

Build my diet plan

High-Protein Diet

Muscle gain / high protein

Calories

2200 kcal

Protein

120 g

Difficulty: Medium
Cuisine: Flexible
Meals: 4
Cost: Moderate

Weight Loss Diet

Fat loss with adequate protein

Calories

1600 kcal

Protein

90 g

Difficulty: Easy
Cuisine: Indian flexible
Meals: 4
Cost: Budget-friendly

Muscle Gain Diet

Calorie surplus for training

Calories

2800 kcal

Protein

140 g

Difficulty: Medium
Cuisine: Flexible
Meals: 5
Cost: Moderate

Affordable balanced eating

Calories

2000 kcal

Protein

85 g

Difficulty: Easy
Cuisine: Indian staples
Meals: 3
Cost: Low cost

Simple Beginner Plan

Build consistent eating habits

Calories

1900 kcal

Protein

75 g

Difficulty: Easy
Cuisine: Flexible
Meals: 3
Cost: Budget-friendly

South Indian Plan

Regional meals with better protein

Calories

2100 kcal

Protein

95 g

Difficulty: Medium
Cuisine: South Indian
Meals: 4
Cost: Moderate

North Indian Plan

North Indian staples with protein focus

Calories

2150 kcal

Protein

100 g

Difficulty: Medium
Cuisine: North Indian
Meals: 4
Cost: Moderate

No Onion/No Garlic Plan

Simple sattvic-style protein meals

Calories

2000 kcal

Protein

90 g

Difficulty: Medium
Cuisine: No onion/no garlic
Meals: 4
Cost: Budget-friendly