Plan your daily Indian meals, the healthy way.
Personal 7-day meal plans built from roti, dal, sabzi, idli and your region's food — measured in katoris, backed by ICMR-NIN food data.
Everything you need to eat well, Indian style
Built around the meals Indian families actually cook — not imported calorie charts.
Katori-first portions
Katori, roti, ladle and glass — converted to grams behind the scenes.
Verified food data
Values from ICMR-NIN IFCT 2017, with every recipe assumption shown.
Weekly planner
Regenerate the week or swap one meal. Your logged meals are never lost.
The Plate score
Sabzi, grains, dal, fruit and dahi — see at a glance what your day is missing.
Regional food library
North to South, Gujarat to Garhwal — search in English, Hindi or local names.
Safe by design
Gentle targets only. Pregnancy and health conditions are referred to a professional.
From sign-up to your first plate in two minutes
Tell us how you eat
Food pattern, region, meal times and anything you avoid — in Hindi or English. Takes two minutes.
Get your 7-day plan
Meals in katoris and rotis, fitted to your daily energy target, with a swap for every meal.
Log in seconds
Tick a planned meal as eaten, or search 70+ Indian foods by Hindi or local name.
See your progress
Your plate fills up through the day. Track water, weight and weekly trends.
Food from every corner of India
Your plan favours your home cuisine, with variety from the rest of India.
Free. Every feature, for everyone.
No paid plans, no trials, no card details. Plate My Diet is free to use while we grow.
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