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Our free starter plan shows you exactly how we structure a balanced week. Want it fully personalised? Enrol in a program — your first consultation is free.
A free, ready-made starter plan you can follow on your own — see exactly how we structure a balanced Indian week.
Fully customised to you — weekly check-ins, adjustments and support for goals like PCOS, diabetes or weight loss.
Balanced Indian Week Starter (Free)
A simple 3-day balanced Indian eating pattern — roughly 1,700–1,900 kcal/day with 70–90g protein. Ghar ka khana, properly portioned. Use it as-is or as a template to see how we structure plans.
Day 1
- breakfastVegetable poha with peanuts + 1 glass buttermilk (chaas)
- lunch2 phulka roti, dal tadka, bhindi sabzi, cucumber salad
- dinnerPaneer bhurji with 2 roti + veg raita
- snackRoasted chana + 1 seasonal fruit
Day 2
- breakfastMasala oats upma with vegetables + boiled egg (optional)
- lunchRajma chawal (1 katori rajma, 1 cup rice) + onion-tomato salad
- dinnerGrilled chicken / tofu tikka + sautéed vegetables + 1 roti
- snackHandful of almonds + chai (less sugar)
Day 3
- breakfast2 moong dal chillas with mint chutney + curd
- lunchVegetable pulao with 1 katori curd + papad (roasted)
- dinnerPalak dal + jeera rice + kachumber salad
- snackSprouts chaat with lemon & chopped onion
Want something built just for you?
Every body is different. Book a free first consultation — we'll understand your goals, routine and food preferences, then recommend a fully customisable plan. No payment, no pressure.