Indian Diet Chart Generator
Pick your daily calories and how you eat, and get a full day of Indian meals — with calories and protein for every meal. Print it, save it as a PDF or share it on WhatsApp.
Don't know your number? Find your daily calories with the TDEE calculator, then subtract about 500 to lose weight.
Your 1500 calorie veg diet chart
1482 kcal · 56 g protein| Meal | What to eat | kcal | Protein |
|---|---|---|---|
| Early Morning 6:30 – 7:00 am | 1 glass jeera water + 10 almonds 2.6 g protein | 96 | 2.6 g |
| Breakfast 8:00 – 9:00 am | 4 pieces moong dal cheela + 1 tbsp green chutney 20.4 g protein | 307 | 20.4 g |
| Mid-Morning 11:00 am | 1 medium banana 1.3 g protein | 105 | 1.3 g |
| Lunch 1:00 – 2:00 pm | ½ katori rice + 1 katori sambar + 1 katori cabbage thoran + 1 katori curd 15 g protein | 493 | 15 g |
| Evening Snack 5:00 pm | 1 cup chai + 1 cup murmura 3.6 g protein | 129 | 3.6 g |
| Dinner 8:00 – 8:30 pm | 2 medium roti + 1½ katori masoor dal + 1 katori aloo palak 12.9 g protein | 352 | 12.9 g |
| Day total | Carbs 195 g · Fat 53 g · Fibre 37 g | 1482 | 56 g |
Home-style portions: 1 katori ≈ 150 g, 1 medium roti ≈ 40 g. Tea and coffee include a little milk and sugar. General information, not medical advice — if you have diabetes, PCOS, thyroid or kidney disease, or are pregnant, ask your doctor or dietitian.
Made with the FitDesi.in diet chart generator — https://fitdesi.in/diet-chart
Ready-made 7-day Indian diet charts
Frequently asked questions
It depends on your age, weight, height and activity. Most adult women need roughly 1,800–2,200 calories to maintain weight and most men 2,200–2,800. Use the TDEE calculator for a personal number, then pick a target about 500 calories lower to lose weight.
Each plan is built from common Indian home meals. The calories are split across breakfast, lunch, snacks and dinner, and portions such as rotis, rice and idlis are adjusted to hit your target. The nutrition values come from the Indian Nutrient Databank and ICMR-NIN food composition tables.
Yes. Press "Show different meals" to get a new combination for the same calories, or change the diet type and cuisine. Every plan has its own link that you can share or bookmark.
Press "Print / Save as PDF". On a phone or computer choose "Save as PDF" as the printer to download it.