Indian Diet Chart Generator (Weight Loss / Weight Gain)

Simple Indian-style diet charts for weight loss or weight gain. Enter your daily calorie target (approx), choose goal and preference — tool sample charts, portion guidance, aur health tips dega.

Note: Yeh suggestions general hain. Agar aapko diabetes, kidney disease, pregnancy ya koi medical condition hai to pehle apne doctor ya dietitian se salah lein.

Sample Indian diet charts — example breakdowns

Weight Loss (example — 1600 kcal)

Breakfast (≈350 kcal)
Moong dal chilla (2) + mint chutney + 1 cup tea (without sugar) or 1 bowl poha with veggies.
Mid-morning snack (≈100 kcal)
1 fruit (apple/banana) or 1 small bowl sprouts.
Lunch (≈450 kcal)
2 phulkas/1 cup brown rice + daal (1 cup) + mixed veg sabzi + salad.
Evening snack (≈150 kcal)
Roasted chana or 1 cup buttermilk + roasted makhana.
Dinner (≈450 kcal)
2 rotis + paneer/soya sabzi + salad + 1 small bowl curd.

Weight Gain (example — 2600 kcal)

Breakfast (≈600 kcal)
2 parathas (ghee) + curd + 1 banana + glass of milk/soya shake.
Mid-morning (≈250 kcal)
Handful nuts (almonds, cashews) + peanut butter toast.
Lunch (≈700 kcal)
2-3 rotis + sabzi + dal + rice + salad + a small sweet or lassi.
Evening (≈250 kcal)
Smoothie with milk, banana, oats and peanut butter.
Dinner (≈600 kcal)
Khichdi with ghee + curd + vegetable sabzi + 1 glass milk before bed.

FAQ

Kya yeh plan sabke liye theek hai?

Har vyakti alag hota hai — yeh general template hai. Medical conditions ya special goals ke liye specialist se milein.

Kitna frequently change karun?

Har 4–6 hafton me apni progress dekhein aur zarurat par plan adjust karein.

Kya vegan options available hain?

Haan — preference me vegan choose karen; tool plant-based swaps suggest karega.