Custom Diet Plan = Right Quantity + Right Timing

Real results come when food is eaten in the right quantity at the right time, according to your BMI, lifestyle, activity level and medical history. That’s why every customised plan may have different portion sizes, timings and food combinations for every person.

✔ This 30-day chart is only a sample demo format — the real plan is scientifically personalised for your body & health goals.

General Wellness & Lifestyle — 30 Day Diet Plan (Demo Sample)

📌 30-DAY SAMPLE DIET — DEMO PURPOSE ONLY

🌿 General Wellness & Lifestyle — Gut-Friendly Balanced Diet (Demo)

Lifestyle-friendly nutrition pattern for better digestion 🥗, hydration 💧, gut health 🦠, steady daytime energy ⚡ & healthy eating habits. Real plan is personalised as per BMI, routine & medical background.

🌐 View in Hindi

Opens sample Hindi version in a new tab

🗓 30-Day Diet Chart (Lifestyle Balance + Qty — Sample Demo)

WEEK 1 — 🥗 Gut Reset, Probiotic & Light Routine

Day	Breakfast (Qty)	Lunch (Qty)	Snack (Qty)	Dinner (Qty)
Day 1	🥣 Oats 1 cup + 🥛 Curd ½ cup	🫓 Roti 2 + 🥦 Veg 1 cup + 🍲 Dal ½–¾ cup	🍎 Fruit 1	🥣 Moong dal khichdi 1 cup
Day 2	🍚 Poha 1 cup + 🥜 Peanuts 1 tbsp	🍚 Rice ¾ cup + 🍲 Sambar ¾ cup + 🥗 Salad	🥛 Buttermilk 1 glass	🥣 Veg soup 1–1.5 cup + 🫓 Roti 1
Day 3	🫓 Idli 2 + 🍛 Sambar ¾ cup	🧀 Paneer 70–80g + 🫓 Roti 2	🌰 Roasted chana 25–30g	🍲 Dal ¾ cup + 🥦 Veg 1 cup
Day 4	🍚 Daliya 1 cup	🫘 Rajma ¾ cup + 🫓 Roti 1–2	🍵 Herbal tea + 2 lite biscuits	🥗 Light dinner 1 cup
Day 5	🥞 Besan chilla 2 + 🥛 Curd ½ cup	🍚 Brown rice ¾ cup + 🍲 Dal ¾ cup	🍌 Fruit 1	🫓 Roti 1 + 🥦 Veg 1 cup
Day 6	🍚 Upma 1 cup + 🥛 Curd ½ cup	🍲 Dal-rice ½ cup + 🥦 Veg 1 cup	🥛 Buttermilk 1 glass	🥣 Khichdi 1 cup
Day 7	🍏 Light breakfast + Fruit	🍽️ Simple homestyle lunch	🌰 Small snack 25g	🥣 Light meal 1 cup

WEEK 2 — 💧 Hydration, Fibre & Anti-Bloating Foods

Day	Breakfast (Qty)	Lunch (Qty)	Snack (Qty)	Dinner (Qty)
Day 8	🥣 Oats 1 cup + 🌱 Seeds 1 tsp	🫓 Roti 2 + 🍲 Dal ¾ cup + 🥦 Veg 1 cup	🍉 Fruit bowl 1 cup	🥣 Soup 1 cup + 🫓 Roti 1
Day 9	🍞 Multigrain toast 2 + 🥛 Milk 150ml	🍚 Rice ¾ cup + 🫘 Chole ¾ cup	🥛 Buttermilk 1 glass	🥣 Light khichdi 1 cup
Day 10	🫓 Idli 2 + 🍛 Sambar ¾ cup	🧀 Paneer 80g + 🫓 Roti 2	🌰 Makhana 1 cup	🍲 Dal ¾ cup + 🥦 Veg 1 cup
Day 11	🍚 Daliya 1 cup	🍚 Rice ½ cup + 🍲 Dal ½–¾ cup + 🥗 Salad	🍎 Fruit 1	🥣 Soup dinner 1–1.5 cup
Day 12	🥞 Moong chilla 2	🫓 Roti 2 + 🥦 Veg 1 cup	🌰 Roasted chana 25–30g	🫓 Roti 1 + 🍲 Dal ½–¾ cup
Day 13	🍚 Upma 1 cup + 🥛 Curd ½ cup	🍽️ Balanced Indian plate	🥛 Buttermilk 1 glass	🥗 Light dinner 1 cup
Day 14	🍏 Flexible healthy breakfast	🍽️ Simple lunch	🥭 Snack (small qty)	🥣 Light meal 1 cup

WEEK 3 — ⚡ Energy Stability & Routine Rhythm

Day	Breakfast (Qty)	Lunch (Qty)	Snack (Qty)	Dinner (Qty)
Day 15	🥣 Oats 1 cup + 🥛 Milk 150ml	🍚 Rice ¾ cup + 🍲 Dal ¾ cup	🍎 Fruit 1	🫓 Roti 1 + 🧀 Paneer 70–80g
Day 16	🍚 Poha 1 cup + 🥜 Peanuts 1 tbsp	🫓 Roti 2 + 🥦 Veg 1 cup	🌰 Makhana 1 cup	🥣 Soup 1 cup + 🍲 Dal ½–¾ cup
Day 17	🫓 Idli 2 + 🍛 Sambar ¾ cup	🫘 Rajma ¾ cup + 🫓 Roti 1–2	🥛 Buttermilk 1 glass	🥣 Khichdi 1 cup
Day 18	🍚 Daliya 1 cup	🫓 Roti 2 + 🍲 Dal ¾ cup	🍉 Fruit bowl 1 cup	🥗 Light dinner 1 cup
Day 19	🍚 Upma 1 cup + 🥛 Curd ½ cup	🍚 Rice ¾ cup + 🥦 Veg 1 cup	🌰 Roasted chana 25–30g	🍲 Dal ¾ cup + 🫓 Roti 1
Day 20	🥞 Chilla 2 pcs	🍽️ Balanced portion plate	🍵 Tea 1 cup + 🍪 2 biscuits	🥣 Soup meal 1–1.5 cup
Day 21	🍏 Light breakfast	🍽️ Simple lunch	🥗 Healthy snack (small qty)	🥣 Light dinner 1 cup

WEEK 4 — 🌼 Habit Building, Consistency & Lifestyle Balance

Day	Breakfast (Qty)	Lunch (Qty)	Snack (Qty)	Dinner (Qty)
Day 22	🥣 Oats 1 cup + 🍎 Fruit 1	🫓 Roti 2 + 🍲 Dal ¾ cup + 🥦 Veg 1 cup	🥛 Buttermilk 1 glass	🥣 Khichdi 1 cup
Day 23	🍚 Poha 1 cup	🍚 Rice ¾ cup + 🍲 Dal ¾ cup	🍌 Fruit 1	🥣 Soup 1 cup + 🫓 Roti 1
Day 24	🫓 Idli 2 + 🍛 Sambar ¾ cup	🧀 Paneer 80g + 🫓 Roti 2	🌰 Makhana 1 cup	🍲 Dal ¾ cup + 🥦 Veg 1 cup
Day 25	🍚 Daliya 1 cup	🫓 Roti 2 + 🥦 Veg 1 cup	🌰 Roasted chana 25–30g	🥗 Light dinner 1 cup
Day 26	🍚 Upma 1 cup + 🥛 Curd ½ cup	🍽️ Balanced Indian plate	🍉 Fruit bowl 1 cup	🥣 Soup dinner 1–1.5 cup
Day 27	🥞 Chilla 2 pcs	🍲 Dal ¾ cup + 🫓 Roti 1–2	🥛 Buttermilk 1 glass	🥣 Khichdi 1 cup
Day 28–30	🔁 Repeat best-fit pattern	🗓 Flexible rotation	🥗 Healthy snack (controlled qty)	🥣 Light dinner 1 cup

✔ Gut-friendly meals • ✔ Hydration focus • ✔ Lifestyle-sustainable portions
🔹 *Customization varies by BMI, routine pattern, digestion, activity level & health goals.*

ℹ️ Disclaimer

This chart is a sample demonstration. The final customised plan is prepared according to BMI, lifestyle routine, digestion pattern and medical history. Food quantity and meal timings are personalised for each individual.