With DietXP Intelligence

DietXP Smart Indian Diet Planner

Answer some quick questions, one at a time (about 2 minutes), and get a 7-day Indian meal plan you can follow, with food swaps, a shopping list and a PDF.

DietXP Intelligence is getting ready…

DietXP Intelligence is DietXP's automated planning assistant, not a doctor. Plans are educational guidance for healthy adults. Prefer one form? Use the classic Diet Plan Calculator.

What your plan includes

A weekly plan you can follow

Indian meals Familiar recipes and practical portions.
Daily targets Calories, protein, carbs, fat and fibre.
Smart swaps Alternatives for foods you dislike.
Shopping list Ingredients from your actual week.
Printable report A PDF-style plan for easy reference.

How it works

From a quick chat to your weekly plan

01 Chat with DietXP Intelligence

Answer a few quick questions about you, your goal and the food you eat.

02 Get your 7-day plan

Indian meals in practical portions, daily targets and a shopping list, made from your answers.

03 Swap and download

Swap any dish for an equal amount from the same food group, then download your PDF.

The DietXP Smart Indian Diet Planner turns your body profile, goal and food preferences into a practical 7-day Indian meal plan. It estimates your calories and protein, balances familiar food groups, suggests recipe swaps and creates a weekly shopping list.

Every plan is an educational estimate. It is not a medical diagnosis or treatment plan. If you have a medical condition, are pregnant, or are under 18, please consult a qualified dietitian or doctor.

What you get with your free diet plan

  • Daily targets: calories, protein, carbs, fat and fibre matched to your body and goal.
  • 7-day Indian meal table: familiar recipes like dal, roti, sabzi, poha, idli, paneer and chicken.
  • Food-group balance: cereals, pulses, vegetables, fruit, dairy, nuts and oils planned in practical portions.
  • Swap options: alternatives for meals you want to change.
  • Shopping list and PDF: weekly ingredients and a report you can save or print.
Health calculators Check BMI, calorie needs, protein needs and other DietXP tools. DietXP products Browse nutrition products that can support your routine. Food guides Read practical Indian nutrition guides, food swaps and health topics.

Who should get professional review first?

This planner is for generally healthy adults aged 18-80. Please treat it as a draft and check with a qualified dietitian or doctor before following it if any of these apply to you:

  • Pregnancy or breastfeeding
  • Diabetes on medication or insulin
  • Kidney, liver or heart disease
  • High blood pressure needing tight sodium control
  • Cancer treatment, recent surgery, or any active illness
  • A history of disordered eating
  • Under 18 years of age

Frequently asked questions

Is this a calorie calculator?

It does more than calculate calories. It creates a weekly Indian meal plan with recipe portions, food swaps, a shopping list and a printable report.

Does it use Indian foods?

Yes. It uses familiar Indian foods and recipes like dal, roti, sabzi, poha, idli, curd, paneer, egg, chicken and fish, depending on your diet preference.

Can vegetarians use it?

Yes. Vegetarian, eggitarian, and non-vegetarian plans are supported, with protein swaps for each diet type.

Is this a medical diet plan?

No. It is an educational planning tool. If you have any medical condition, are pregnant, or are under 18, please consult a qualified dietitian or doctor.

Can I download the report?

Yes. After generating a plan, use the Download PDF report button to save or print it.

How are my calorie and protein targets worked out?

Your maintenance calories are estimated from your sex, age, body weight and activity, then adjusted for your goal. Protein is set in grams per kilogram of body weight for your goal, fat is kept to a planned share of calories and carbohydrate fills the rest. Meals are then built from Indian recipes using IFCT 2017 food values and the food groups of the ICMR-NIN Dietary Guidelines for Indians 2024.

DietXP plans are educational estimates based on Indian foods, standard portions and nutrition guidance. They should not replace individual medical advice.