Meal plans · India
Indian Meal Plans
Meal plans written for Indian kitchens — dal, roti, paneer, curd, chicken, tofu. Full day of eating with macros, meal-by-meal breakdown, and swaps for every dietary preference.
Browse plans
Each plan is one example day. Calories and protein on these cards are the sum of that day's approximate meal estimates.
Fat loss · Eggs + dairy · ~2,000 kcal
Fat Loss — ~2,000 kcal Ovo-Vegetarian
Example day with eggs, dal, paneer, curd and whey: ~2,000 kcal, 140 g protein.
Bulk · Non-veg · ~3,000 kcal
Muscle Gain — ~3,000 kcal Non-Veg
Example lean-bulk day with eggs, chicken, fish, dairy and whey: ~2,980 kcal, 202 g protein.
Cut · Non-veg · ~2,000 kcal
Cutting — ~2,000 kcal Non-Veg
Example high-protein cutting day with chicken, fish, eggs and whey: ~2,000 kcal, 174 g protein.
Recomp · Eggs + dairy · ~2,400 kcal
Recomp — ~2,400 kcal Ovo-Vegetarian
Example day with eggs, dal, paneer, tofu and whey: ~2,400 kcal, 160 g protein.
Vegan · Bulk · ~2,200 kcal
Vegan — ~2,200 kcal Muscle Gain
Example day with pea protein, tofu, soy chunks, dal and chana: ~2,205 kcal, 150 g protein.
Budget · Bulk · ~2,500 kcal
Budget — ~2,500 kcal Student Day
Example day on low-cost hostel food — eggs, oats, chana, dal, curd, milk: ~2,510 kcal, 145 g protein.