Meal Plan
A simple meal plan for your health need — everyday, low-cost foods.
Veg or non-veg?
Pick your health need
General
Special diets
Long-term conditions
Women's health
Nutrition & age
Stomach & digestion
Infections
Mental wellbeing
General balanced plate
A cheap, balanced plate for the whole family.
Your 3 meals (vegetarian)
Breakfast
2 idli with sambar, or vegetable upma, or 2 millet rotis with dal; a fruit.
Lunch
Rice or 2-3 rotis + dal + a leafy vegetable + another vegetable + curd + salad.
Dinner
Light — 2 rotis or a small bowl of rice + dal + a vegetable.
Eat more of
- Half the plate vegetables and fruit
- Whole grains and millets
- Dal, sprouts, curd or egg for protein
Eat less of
- Sugar and sweets
- Fried and bakery foods
- Pickles and packaged snacks (salt)
Suits most healthy adults. Pick your condition above for a tailored plan.
All foods here are everyday, low-cost and locally available. Adjust amounts to your appetite and work.
Based on the ICMR-NIN Dietary Guidelines for Indians (2024). Educational guidance — for diabetes, kidney, pregnancy or other conditions, follow your own doctor's or dietitian's advice.