Good food. Real-life budgets.
Build an affordable Indian food plan with adjustable portions, transparent estimates and no compulsory supplements.
2,406 kcal
2,606 kcal
119 g
350 g
81 g
Your daily meal plan
vegetarian · 4 meals · ₹200/day budget
Nutrition and ₹ costs are approximate planning data, not live prices. Rice, dal and vegetables use cooked weight; oats and soya use dry weight. Added oil and recipe ingredients must be counted separately. Check ingredient labels for allergies.
Breakfast
578 kcal · 22 g proteinLunch
615 kcal · 42 g proteinSnack
336 kcal · 17 g proteinDinner
964 kcal · 49 g proteinPlanned daily totals
2,492 kcal
Estimated food cost₹216
Over budget. Swap paneer/meat for dal or soya where suitable.
Log what you actually ate
A planned meal is not a recorded intake. Confirm your actual totals below.
How estimates work
Adult resting energy uses the Mifflin–St Jeor equation, multiplied by your activity factor. Fat loss uses a modest deficit capped at 300 kcal or 12%; muscle gain adds 200 kcal. Protein starts at 1.6 g/kg. These are starting estimates, not prescriptions.
Review 2–4 weeks of actual weight, performance and recovery. Food composition and costs vary by recipe and region. If estimates feel unsuitable or you have medical concerns, ask a dietitian.
Research references
Mifflin et al., 1990, American Journal of Clinical Nutrition, DOI 10.1093/ajcn/51.2.241.
Morton et al., 2018, British Journal of Sports Medicine, DOI 10.1136/bjsports-2017-097608.