Balanced across food groups, mindful of nutrition, and yours to customize.
1
Plan your week
Tap any slot, or hit Auto-fill week to set all 7 days at once.
2
Browse, add, and discover
Search the library, filter by timing or health tag, or save your own recipes under Add meal.
3
Shop & export
Generate a categorized shopping list, then export to PDF or your calendar.
✦
Your data is saved in this browser
Plans and custom meals are stored locally. Clearing browser data or switching devices will reset them.
Choose a meal
🍽️
Indian Meal Planner
A weekly kitchen companionICMR-NIN guidelines111 meals
Daily targets DGI 2024 · 2000 kcal adult
2000
kcal / day
72g
protein
66g
fat
275g
carbs
Food groups
Meal breakdown
Key DGI 2024 principles
Cereals/millets ≤ 45% of total energy · 30–40% of cereals should be millets
Pulses + protein foods ~14–15% of energy · Total fat ≤ 30% of energy
5–7 food groups daily · 35g nuts/seeds every day · Sugar < 25g/day
2 litres water daily · Vitamin C with iron-rich meals boosts absorption