Indian nutrition planning tool
DietXP Smart Indian Diet Planner
Create a personalised weekly Indian meal plan with practical portions, food swaps, a shopping list and a printable report.
- Indian foods and portions
- Calories and protein targets
- Food-group balance
- 7-day recipe variety
- Printable report
How it works: 3 simple steps
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1. Enter your body profile
Add your age, sex, height and weight. The planner estimates your daily calorie needs and shows your BMI range.
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2. Choose your goal and food preferences
Choose fat loss, muscle gain or maintenance, plus your activity level, diet type, region, budget and foods to avoid.
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3. Get a personalised Indian diet plan
Get a weekly meal table, practical portions, swap options, a shopping list and a report you can save as PDF.
Nutrition data ready Recipes, portions and weekly planning are loaded.
Complete your profile
Analyse a meal or a day
Add foods and gram amounts to estimate calories, protein, carbs, fat and fibre. Your list is saved only in this browser. Tip: 1 katori cooked dal is about 30 g raw dal, 1 chapati is about 30 g atta and 1 tsp oil is 5 g.
For qualified clinical use only
Clinical dietitian tool
For trained professionals who need clinical targets, exchange planning, carb counting and safety checks. Final prescriptions require clinical judgment and dietitian or doctor review.
Professional access required
This area is for qualified dietitians, doctors, or supervised clinical use. Results are draft calculations and must be reviewed before use. Enter the access code to continue.
Weekly check-in
Your entries are saved only in this browser. DietXP does not upload this data. Regenerate your plan when weight changes by 2-3 kg or if hunger, energy or digestion changes significantly.
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.
Continue with DietXP
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.