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.

Office / Desk-Job Lifestyle — 30 Day Affordable Diet Plan (Demo)

📌 30-DAY SAMPLE DIET — DEMO PURPOSE ONLY

💼 Office / Desk-Job Lifestyle — Affordable Tiffin-Friendly Diet (Demo)

Low-activity routine ke liye simple & practical ghar-style diet — office timing friendly 💻, acidity-safe light dinners 🌙, budget-friendly ingredients 💰 & smart mid-work snacks 🍘. Real plan BMI, schedule & health profile ke according customise hota hai.

🌐 View in Hindi

Opens sample Hindi version in a new tab

🗓 30-Day Diet Chart (Office Routine + Qty — Sample Demo)

WEEK 1 — 🕘 Fixed Office Timing + Simple Affordable Meals

Day	Breakfast (Qty)	Lunch / Tiffin (Qty)	Office Snack (Qty)	Dinner (Qty)
Day 1	🥣 Daliya 1 cup + 🥛 Milk 120ml	🫓 Roti 2 + 🥦 Sabzi 1 cup + 🍲 Dal ½–¾ cup	🌰 Roasted chana 25–30g	🥣 Moong-dal khichdi 1 cup
Day 2	🍞 Whole-wheat toast 2 + 🥚 Boiled egg 1	🍚 Rice ¾ cup + 🍲 Dal ¾ cup + 🥗 Salad	🍎 Fruit 1	🥣 Veg soup 1 cup + 🫓 Roti 1
Day 3	🍚 Poha 1 cup + 🥜 Peanuts 1 tbsp	🧆 Dry sabzi 1 cup + 🫓 Roti 2	🥛 Buttermilk 1 glass	🥗 Light veg meal 1 cup
Day 4	🥚 Egg bhurji 1 portion + 🫓 Roti 1	🫘 Rajma ¾ cup + 🫓 Roti 1–2	🍵 Green tea + 🍪 2 lite biscuits	🥣 Khichdi 1 cup
Day 5	🥞 Besan chilla 2 pcs + 🥛 Curd ½ cup	🍽️ Balanced tiffin (controlled portion)	🍌 Banana 1	🫓 Roti 1 + 🥦 Sabzi 1 cup
Day 6	🥣 Oats porridge 1 cup (simple, unsweetened)	🫓 Roti 2 + 🍲 Dal ½–¾ cup + 🥗 Salad	🌰 Makhana 1 cup	🥣 Light meal 1 cup
Day 7	🍊 Seasonal fruit + 🥛 Milk 120ml	🍽️ Simple home lunch	🥛 Buttermilk 1 glass	🌙 Early light dinner — 1 cup meal

WEEK 2 — 🪑 Sitting-Job Energy Control & Tiffin Practicality

Day	Breakfast (Qty)	Lunch / Tiffin (Qty)	Office Snack (Qty)	Dinner (Qty)
Day 8	🥚 Boiled eggs 2 + 🍞 Toast 1	🫓 Roti 2 + 🥦 Veg 1 cup	🍉 Fruit bowl 1 cup	🥣 Soup 1 cup + 🫓 Roti 1
Day 9	🍚 Lemon poha 1 cup	🍚 Rice ¾ cup + 🍲 Dal ¾ cup	🥛 Buttermilk 1 glass	🥗 Light dinner 1 cup
Day 10	🥣 Daliya + 🥛 Curd ½ cup	🧀 Paneer 70–80g + 🫓 Roti 2	🌰 Peanuts 20–25g	🍲 Dal ¾ cup + 🥦 Veg 1 cup
Day 11	🍞 Bread-upma 1 cup	🍚 Rice ½ cup + 🥗 Salad + 🍲 Dal ½–¾ cup	🍎 Fruit 1	🥣 Khichdi 1 cup
Day 12	🥞 Moong chilla 2 pcs	🫓 Roti 2 + 🥦 Veg 1 cup	🍵 Tea + 🍪 2 lite biscuits	🥣 Soup dinner 1–1.5 cup
Day 13	🍚 Plain upma 1 cup	🍽️ Balanced tiffin (controlled)	🥛 Buttermilk 1 glass	🫓 Roti 1 + 🍲 Dal ½–¾ cup
Day 14	🍊 Light fruit breakfast	🍽️ Simple lunch	🥭 Small snack (controlled)	🌙 Early light dinner

WEEK 3 — 🌡️ Acidity-Safe & Light-Evening Pattern

Day	Breakfast (Qty)	Lunch / Tiffin (Qty)	Office Snack (Qty)	Dinner (Qty)
Day 15	🥣 Oats 1 cup + 🥛 Milk 120ml	🍚 Rice ¾ cup + 🍲 Dal ¾ cup	🍎 Fruit 1	🥣 Soup 1 cup + 🫓 Roti 1
Day 16	🍚 Vegetable poha 1 cup	🫓 Roti 2 + 🥦 Veg 1 cup	🌰 Makhana 1 cup	🥗 Light veg meal 1 cup
Day 17	🥚 Egg omelette (1 egg) + 🫓 Roti 1	🫘 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	🍞 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	🍽️ Controlled tiffin portion	🍵 Tea + 🍪 Lite biscuits	🥣 Soup meal 1–1.5 cup
Day 21	🍊 Light fruit breakfast	🍽️ Simple lunch	🥗 Healthy snack (small qty)	🌙 Early light dinner

WEEK 4 — 🕯️ Routine Consistency & Work-Life Balance

Day	Breakfast (Qty)	Lunch / Tiffin (Qty)	Office 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 + 🍞 Toast 1	🧀 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	🍞 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 office rotation	🥗 Healthy snack (controlled qty)	🌙 Light early dinner

✔ Affordable • ✔ Tiffin-friendly • ✔ Acidity-safe dinners • ✔ Sitting-job suitable
🔹 *Customization BMI, work schedule, activity level & health profile ke according hota hai.*

ℹ️ Disclaimer

This chart is a sample demonstration. Final customised plan is prepared according to BMI, work-hours, lifestyle routine and medical history. Food quantity and timing are personalised for each individual.