Prep-ahead · Macro-counted
Meal Plans
7-day plans · Indian kitchens
Seven days. Start Monday.
Five ready-to-run weekly plans — fat loss, muscle gain, PCOS, vegetarian, 40+. Macros calculated, shopping list included, prep schedule attached. Indian-first with NRI substitutes.
Plan 01
Fat Loss · Non-Veg
Target ~1,600 kcal/day
Protein 140g
Carbs 140g
Fat 50g
Deficit ~500 kcal
Monday 1,610 kcal
Breakfast
3-egg veggie omelette + 1 multigrain toast + black coffee
390 kcal · 28P · 18C · 22F
Mid-morning
1 apple + 20g almonds
200 kcal · 5P · 22C · 10F
Lunch
150g grilled chicken + 1 cup brown rice + mixed salad + raita
510 kcal · 45P · 55C · 8F
Pre-workout
1 banana + black coffee
110 kcal · 1P · 27C · 0F
Dinner
Tandoori fish (150g) + sautéed veggies + 1 phulka
400 kcal · 38P · 18C · 15F
Tuesday 1,595 kcal
Breakfast
Moong dal chilla (2) + mint chutney + chai (no sugar)
340 kcal · 18P · 38C · 10F
Mid-morning
1 orange + 2 boiled eggs
200 kcal · 14P · 15C · 10F
Lunch
Chicken curry (150g) + 2 phulkas + cucumber salad
530 kcal · 40P · 48C · 16F
Snack
Roasted chana (30g) + green tea
125 kcal · 7P · 18C · 2F
Dinner
Egg curry (2 eggs) + 1 cup cauliflower rice + salad
400 kcal · 22P · 14C · 26F
Wednesday 1,625 kcal
Breakfast
Oats (40g) + 1 scoop whey + 1 tbsp peanut butter + milk
420 kcal · 35P · 45C · 12F
Mid-morning
1 pear + 10g walnuts
160 kcal · 3P · 22C · 7F
Lunch
Grilled fish (150g) + quinoa (80g dry) + stir-fry veggies
510 kcal · 42P · 58C · 10F
Snack
Greek yogurt (150g) + cinnamon
120 kcal · 18P · 8C · 0F
Dinner
Rajma (1 cup) + 1 phulka + salad + 1 tsp ghee
415 kcal · 18P · 58C · 12F
Thursday 1,580 kcal
Breakfast
Vegetable poha (100g) + 2 boiled eggs + chai (no sugar)
400 kcal · 22P · 48C · 14F
Mid-morning
1 peach + 20g pistachios
180 kcal · 5P · 20C · 9F
Lunch
Chicken tikka (150g) + 2 phulkas + veggie sabzi
510 kcal · 42P · 45C · 14F
Snack
Whey (1 scoop) + water
120 kcal · 24P · 3C · 1F
Dinner
Dal tadka + 1 roti + mixed salad
370 kcal · 18P · 50C · 10F
Friday 1,610 kcal
Breakfast
Paneer (80g) bhurji + 1 multigrain toast + chai
410 kcal · 28P · 22C · 22F
Mid-morning
1 apple + 1 cup green tea
80 kcal · 0P · 22C · 0F
Lunch
Fish curry (150g) + 1 cup brown rice + raita
530 kcal · 40P · 60C · 10F
Snack
Sprouts chaat (1 cup) + lemon
160 kcal · 12P · 28C · 1F
Dinner
Chicken stew + 1 phulka + salad
430 kcal · 38P · 28C · 14F
Saturday 1,700 kcal
Breakfast
2 egg masala dosa + coconut chutney + filter coffee
450 kcal · 22P · 58C · 14F
Mid-morning
1 banana + 1 tbsp peanut butter
190 kcal · 5P · 30C · 8F
Lunch · cheat-lite
Butter chicken (150g, low oil) + 1 tandoori roti + salad
600 kcal · 42P · 40C · 28F
Snack
1 scoop whey + water
120 kcal · 24P · 3C · 1F
Dinner
Vegetable soup + 2 egg whites + 1 roti
340 kcal · 20P · 42C · 8F
Sunday 1,580 kcal
Breakfast
Sprouts upma (1 cup) + 2 boiled eggs
380 kcal · 22P · 42C · 12F
Mid-morning
1 orange + green tea
60 kcal · 1P · 15C · 0F
Lunch
Grilled chicken (150g) + dal + 2 phulkas + salad
540 kcal · 45P · 50C · 12F
Snack
Makhana roasted (30g)
120 kcal · 4P · 20C · 3F
Dinner
Fish tikka (150g) + grilled veg + 1 phulka
480 kcal · 38P · 28C · 18F
Plan 02
Muscle Gain · Non-Veg
Target ~2,600 kcal/day
Protein 180g
Carbs 300g
Fat 70g
Surplus +400 kcal
Repeating daily template ~2,600 kcal
Breakfast
4 eggs scrambled + 2 toast + 1 banana + whole milk (250ml)
680 kcal · 42P · 70C · 26F
Mid-morning
Oats (50g) + whey + milk + peanut butter (1 tbsp)
560 kcal · 42P · 60C · 18F
Lunch
Chicken (200g) + 1.5 cup rice + dal + veggies + ghee (1 tsp)
780 kcal · 58P · 95C · 18F
Pre-workout
1 banana + whey (1 scoop)
220 kcal · 24P · 30C · 2F
Dinner
Fish / paneer (150g) + 2 rotis + dal + salad + curd
650 kcal · 45P · 70C · 18F
Rotate proteins daily (chicken / fish / egg / paneer / lean mutton once). Rotate carbs (rice / roti / quinoa / oats / poha).
Plan 03
PCOS Reset
Target ~1,700 kcal/day
Protein 130g
Carbs 130g (low-GI)
Fat 65g
Principle Insulin-sensitive
Core daily frame ~1,700 kcal
Breakfast
Veggie omelette (3 eggs) + 1 multigrain toast + walnuts (10g)
440 kcal · 26P · 22C · 26F
Mid-morning
Greek yogurt (150g) + chia (1 tbsp) + berries
210 kcal · 18P · 18C · 6F
Lunch
Grilled chicken (150g) + quinoa (60g) + sabzi + olive oil
490 kcal · 42P · 40C · 16F
Snack
Almonds (20g) + 1 apple + green tea
200 kcal · 5P · 24C · 11F
Dinner
Dal (1 cup) + cauliflower rice + salad + paneer (50g)
360 kcal · 28P · 30C · 14F
Replace white rice + roti with low-GI options (quinoa, millets, cauliflower rice). Daily cinnamon + seed cycling encouraged.
Plan 04
Veg Balanced
Target ~1,900 kcal/day
Protein 130g
Carbs 220g
Fat 60g
Vegetarian, no eggs
Core daily frame ~1,900 kcal
Breakfast
Oats (50g) + whey (1 scoop) + milk + banana
520 kcal · 38P · 72C · 8F
Mid-morning
Sprouts chaat (1 cup) + green tea
200 kcal · 12P · 30C · 3F
Lunch
Paneer (120g) bhurji + 2 phulkas + dal + salad
560 kcal · 38P · 50C · 22F
Snack
Whey shake + peanut butter toast
320 kcal · 28P · 30C · 10F
Dinner
Rajma (1 cup) + 1 roti + curd + mixed salad
360 kcal · 18P · 52C · 10F
Rotate proteins: paneer · tofu · soy chunks · lentil combos. Combine rice+dal for complete amino profile.
Plan 05
40+ · Bone & Strength
Target ~1,850 kcal/day
Protein 150g (high)
Carbs 170g
Fat 65g
Calcium + D3 focus
Core daily frame ~1,850 kcal
Breakfast
3 eggs + 1 multigrain toast + milk (250ml fortified) + walnuts
520 kcal · 38P · 34C · 24F
Mid-morning
Greek yogurt + flax + blueberries
210 kcal · 18P · 20C · 5F
Lunch
Fish (150g) + quinoa + dal + leafy sabzi + 1 tsp ghee
540 kcal · 42P · 48C · 18F
Snack
Paneer tikka (80g) + green tea
220 kcal · 20P · 6C · 14F
Dinner
Chicken stew (150g) + 1 roti + salad + curd
380 kcal · 38P · 30C · 10F
Daily: sun exposure (D3), 1L milk/curd equivalent (calcium), weekly omega-3 fish 3× (or 2 fish oil caps).
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