Free 7-Day Indian Meal Plan Template
A ready-to-use 7-day Indian meal plan at 3 calorie levels. Vegetarian and non-vegetarian options with IFCT-based nutrition data and Indian portion sizes.
7-Day Vegetarian Meal Plan
~1500 kcal/day7:00 AM
Early Morning
Warm water + lemon + 5 soaked almonds
8:30 AM
Breakfast
2 Idli + sambar (1 katori) + coconut chutney (1 tbsp)
11:00 AM
Mid-Morning
1 medium banana
1:30 PM
Lunch
2 Roti + dal (1 katori) + sabzi (1 katori) + curd (½ katori) + salad
4:30 PM
Snack
Roasted chana (30g) + green tea
7:30 PM
Dinner
2 Roti + paneer sabzi (80g paneer) + salad
Weekly Average
per day
Protein
53g
Carbs
193g
Fat
44g
Want a personalised plan for your client?
MealStack's AI generates custom 7-day plans with your client's exact calorie target, restrictions, and preferences — delivered to their phone.
Generate AI Meal Plan — FreeWhy dietitians upgrade
AI generates the plan
Specify calories, restrictions, cuisine — AI builds it
Real-time nutrition
80+ nutrients update as you edit
WhatsApp delivery
Branded portal link, no PDF attachments
Client logs meals
See compliance and progress in real time
Weekly Average
per day
Protein
53g
Carbs
193g
Fat
44g
Want a personalised plan for your client?
MealStack's AI generates custom 7-day plans with your client's exact calorie target, restrictions, and preferences — delivered to their phone.
Generate AI Meal Plan — FreeWhy dietitians upgrade
AI generates the plan
Specify calories, restrictions, cuisine — AI builds it
Real-time nutrition
80+ nutrients update as you edit
WhatsApp delivery
Branded portal link, no PDF attachments
Client logs meals
See compliance and progress in real time
About this meal plan template
- 7-day plans at 3 calorie levels (1,200 / 1,500 / 1,800 kcal) with vegetarian and non-vegetarian options
- 6 meals per day following Indian eating patterns (early morning, breakfast, mid-morning, lunch, snack, dinner)
- Nutrition data based on IFCT 2017 (Indian Food Composition Tables) — approximate values
- Portions in Indian units: katori (150ml), medium roti (~30g atta), cup, tbsp
- These are template plans — individual needs vary based on health conditions, allergies, and preferences
- Consult a registered dietitian for personalised meal planning