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.

Budget Friendly Indian Diet Plan — 30 Day Sample (Demo)

📌 30-DAY SAMPLE DIET — DEMO PURPOSE ONLY

💰 Budget Friendly Indian Diet Plan — Simple & Nutritious (Demo)

Pocket-friendly nutrition using ghar-style basic Indian foods 🍚🥗 — essential nutrients, simple ingredients, affordable meals & realistic portions. Real plan BMI, lifestyle & health factors ke according customise hota hai.

🌐 View in Hindi

Opens sample Hindi version in a new tab

🗓 30-Day Diet Chart (Budget Meals + Qty — Sample Demo)

WEEK 1 — 🍲 Simple Home-Cooked Affordable Meals

Day	Breakfast (Qty)	Lunch (Qty)	Snack (Qty)	Dinner (Qty)
Day 1	🥣 Daliya 1 cup + 🥛 Milk 120ml	🫓 Roti 2 + 🍲 Dal ½–¾ cup + 🥦 Veg 1 cup	🌰 Roasted chana 25–30g	🥣 Khichdi 1 cup
Day 2	🍚 Poha 1 cup + 🥜 Peanuts 1 tbsp	🍚 Rice ¾ cup + 🍲 Dal ¾ cup + 🥗 Salad	🍌 Banana 1	🫓 Roti 1 + 🥦 Veg 1 cup
Day 3	🍞 Wheat bread 2 + 🥛 Curd ½ cup	🫘 Chole ¾ cup + 🫓 Roti 1–2	🍵 Tea + 🍪 2 lite biscuits	🥣 Veg soup 1 cup
Day 4	🥞 Besan chilla 2 pcs	🍚 Rice ½ cup + 🍲 Dal ½–¾ cup + 🥗 Salad	🍎 Fruit 1	🫓 Roti 1 + 🥦 Veg 1 cup
Day 5	🍚 Upma 1 cup	🧆 Dry sabzi 1 cup + 🫓 Roti 2	🥛 Buttermilk 1 glass	🥣 Light evening meal 1 cup
Day 6	🥣 Oats porridge 1 cup (simple)	🍚 Rice ¾ cup + 🍲 Dal ¾ cup	🌰 Peanuts 20–25g	🥣 Khichdi 1 cup
Day 7	🍊 Seasonal fruit + 🥛 Milk 120ml	🍽️ Simple homestyle lunch	🥛 Buttermilk 1 glass	🌙 Light dinner 1 cup

WEEK 2 — 🥗 Essential Nutrients with Low-Cost Foods

Day	Breakfast (Qty)	Lunch (Qty)	Snack (Qty)	Dinner (Qty)
Day 8	🥚 Boiled egg 1 + 🍞 Bread 1	🫓 Roti 2 + 🥦 Veg 1 cup + 🍲 Dal ½–¾ cup	🍉 Fruit bowl 1 cup	🥣 Veg soup 1 cup + 🫓 Roti 1
Day 9	🍚 Lemon poha 1 cup	🍚 Rice ¾ cup + 🍲 Dal ¾ cup	🌰 Roasted chana 25–30g	🥗 Light veg meal 1 cup
Day 10	🥣 Daliya 1 cup + 🥛 Curd ½ cup	🫘 Rajma ¾ cup + 🫓 Roti 1–2	🍌 Banana 1	🥣 Khichdi 1 cup
Day 11	🍞 Toast 2 + 🥛 Milk 120ml	🍚 Rice ½ cup + 🍲 Dal ½–¾ cup + 🥗 Salad	🍵 Tea + 🍪 Lite biscuits	🫓 Roti 1 + 🥦 Veg 1 cup
Day 12	🥞 Moong chilla 2 pcs	🫓 Roti 2 + 🥦 Veg 1 cup	🥛 Buttermilk 1 glass	🥣 Light dinner 1 cup
Day 13	🍚 Upma 1 cup	🍽️ Balanced Indian plate (controlled)	🍎 Fruit 1	🥣 Soup dinner 1–1.5 cup
Day 14	🍊 Simple fruit breakfast	🍽️ Home lunch	🥗 Small snack	🌙 Early light dinner

WEEK 3 — 🍛 Family-Style Everyday Meals

Day	Breakfast (Qty)	Lunch (Qty)	Snack (Qty)	Dinner (Qty)
Day 15	🥣 Oats 1 cup + 🥛 Milk 120ml	🍚 Rice ¾ cup + 🍲 Dal ¾ cup	🍎 Fruit 1	🥣 Veg soup 1 cup + 🫓 Roti 1
Day 16	🍚 Vegetable poha 1 cup	🫓 Roti 2 + 🥦 Veg 1 cup	🌰 Peanuts 20–25g	🥗 Light dinner 1 cup
Day 17	🥚 Egg omelette (1 egg) + 🫓 Roti 1	🫘 Chole 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 meal 1 cup
Day 19	🍞 Toast 2 + 🥛 Curd ½ cup	🍚 Rice ¾ cup + 🥦 Veg 1 cup	🌰 Roasted chana 25–30g	🍲 Dal ¾ cup + 🫓 Roti 1
Day 20	🥞 Besan pancake 2 pcs	🍽️ Simple homemade lunch	🍵 Tea + 🍪 Lite biscuits	🥣 Soup meal 1–1.5 cup
Day 21	🍊 Fruit + small breakfast	🍽️ Regular home plate	🥗 Healthy snack	🌙 Early light dinner

WEEK 4 — 🌿 Affordable + Sustainable Eating Habits

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	🍌 Banana 1	🥣 Soup 1 cup + 🫓 Roti 1
Day 24	🥚 Boiled egg 1 + 🍞 Bread 1	🧆 Dry sabzi 1 cup + 🫓 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	🍞 Bread-toast + 🥛 Milk 120ml	🍽️ Balanced Indian plate	🍉 Fruit bowl 1 cup	🥣 Soup dinner 1–1.5 cup
Day 27	🥞 Moong chilla 2 pcs	🍲 Dal ¾ cup + 🫓 Roti 1–2	🥛 Buttermilk 1 glass	🥣 Khichdi 1 cup
Day 28–30	🔁 Repeat best-fit routine	🗓 Flexible rotation	🥗 Budget snack (small qty)	🌙 Light early dinner

✔ Pocket-friendly • ✔ Easily available foods • ✔ Nutrient-balanced portions
🔹 *Customization BMI, lifestyle, routine & health goals ke according hota hai.*

ℹ️ Disclaimer

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