Free 7-Day Indian Diet Plan Generator (Veg, Vegan & Non-Veg)
If you want a free Indian diet plan built around the food you already cook, our free 7-day Indian diet plan generator takes about 60 seconds and nine questions, then gives you a full week of breakfast, lunch, snack and dinner with approximate calories and protein for every meal. It calculates your daily calorie target using the Mifflin-St Jeor equation, sets a protein and hydration target, and strictly removes any allergen you tell it about. Nothing to download, no trial, no credit card.
Why most diet plans fail Indian eaters
Open almost any free diet plan online and you will find the same week: oats with berries, grilled chicken breast and steamed broccoli, quinoa salad, a protein smoothie with almond butter. It is a perfectly sensible plan for someone shopping in a Western supermarket. It is also useless if your kitchen runs on rice, atta, dal, curd, coconut, tamarind and whatever sabzi is in season.
Three things go wrong. The ingredients are expensive or rare in Indian homes, so you substitute blindly and lose track of portions. The plan ignores regional cooking — tell a Tamil household to eat brown bread sandwiches for breakfast and it is abandoned by Wednesday, not from lack of discipline but because the food does not fit the kitchen. And allergies are treated as a footnote: if you cannot digest dairy, a plan built on paneer, curd and milk is not a plan at all, and "just skip the paneer" silently halves your protein.
What you get in your 7-day plan
You get a complete week, not a sample day to repeat until you hate it. Each day has four eating occasions — breakfast, lunch, an evening snack and dinner — with approximate calories and protein per meal, so you can see where your protein actually comes from. Above the week sit your daily calorie target, your protein target in grams and a hydration target based on what you currently drink. One KABO shake is slotted into each day where it does the most work: breakfast for weight loss, post-workout for muscle gain, evening if you are eating to stay fit. The other three meals are ordinary Indian food.
What a sample day looks like
Here is one vegetarian day for a woman aiming to lose weight, mixed-cuisine. Your own numbers will differ — this is the shape of the output, not a prescription.
| Meal | Food | Approx. calories | Approx. protein |
|---|---|---|---|
| Breakfast | KABO shake in 250 ml water or milk | 198 kcal (in water) | 25 g |
| Lunch | 2 rotis, 1 katori rajma, cucumber-onion salad, small bowl curd | ~520 kcal | ~20 g |
| Snack | Roasted chana with tea, 1 orange | ~210 kcal | ~9 g |
| Dinner | 2 idli with sambar, poriyal (beans), 1 tsp coconut chutney | ~430 kcal | ~13 g |
| Total | ~1,360 kcal | ~67 g |
Notice what the shake does to the day: one meal carries 25 g of protein for 198 kcal, which leaves room for rice and roti in the other three meals without the protein total collapsing. That is the practical reason Indian plans so often fail — not too many carbs, but too little protein per rupee and per calorie.
How the free generator personalises your plan
The diet plan generator asks nine questions, and each one changes the output:
- Goal — lose weight, stay fit or build muscle. Sets whether your calorie target sits below, at or above maintenance, and where the shake lands.
- Age, gender, height and weight — these feed the Mifflin-St Jeor equation rather than a flat "1,200 calories for women" guess.
- Food preference — vegetarian, eggetarian, non-vegetarian or vegan. Vegan plans drop dairy and eggs entirely and lean on dal, rajma, chole, tofu, soya and peanuts.
- Cuisine — South Indian gives you idli, dosa, adai, sambar, rasam, kootu, avial and curd rice; North Indian gives you roti, paratha, dal, rajma, chole, paneer and besan chilla; or mixed.
- Protein flavour preference — which KABO flavour appears in your week.
- Allergies — dairy, gluten, peanuts and tree nuts, soy, eggs, fish and seafood. Anything you select is strictly excluded from every meal, and the protein is rebuilt around what is left rather than simply deleted.
- Daily water intake — sets your hydration target.
The allergy filtering and the cuisine matching are the two parts that generic calculators do not do. Together they are the difference between a plan you print and a plan you eat. If you also want training to match, the free workout plan generator takes five questions and about 45 seconds.
Where KABO fits
KABO is an all-in-one plant nutrition shake, and the plan uses it as one serving a day alongside real food — not as a replacement for eating. One serving gives 25 g of plant protein from pea, brown rice and yeast protein, about 198 kcal, 4 g fibre, 26 vitamins and minerals, 60+ superfoods, 8 billion probiotics and 5 digestive enzymes, with no artificial sweeteners, fillers or preservatives. There are two flavours: Butter Coffee, sweetened with stevia, and White Chocolate Blueberry, sweetened with monk fruit. An Assorted Pack is available if you would rather try both.
Packs are ₹2,999 for 15 shakes, ₹4,830 for 30 and ₹9,499 for 60, with a 500 g Butter Coffee pack at ₹2,249. Shipping is free across India, most orders arrive in 3–4 business days, and KABO is FSSAI licensed with a 4.88 average from 519 verified reviews. See the full range.
FAQ
Is the Indian diet plan generator really free?
Yes. All nine questions, the 7-day plan, the calorie and protein targets and the hydration target are free, with nothing to install. You enter your email to receive the plan, and that also sends a 10% welcome discount code if you later want to try KABO.
Can I use it if I am vegan or have allergies?
Yes — food preference includes vegan, and you can flag dairy, gluten, peanuts and tree nuts, soy, eggs, and fish and seafood. Anything you select is strictly excluded from every meal in the week. The plan then rebuilds your protein target from the foods that remain rather than leaving a gap.
How are my calorie and protein targets calculated?
Your resting metabolic rate comes from the Mifflin-St Jeor equation using your age, gender, height and weight, and is then adjusted for your goal — a deficit for weight loss, maintenance for staying fit, a modest surplus for muscle gain. Protein is set as a daily gram target appropriate to that goal. Treat the numbers as a starting point and adjust based on how your weight and energy respond over two to three weeks.
Do I have to buy KABO to use the plan?
No. One shake is slotted into each day because it makes hitting an Indian protein target much easier, but the other three meals are ordinary home food and the plan is usable without it. If you skip the shake, replace it with a high-protein meal — paneer or tofu bhurji, egg bhurji, a large bowl of dal, or curd with roasted chana.
If you are ready for a week of meals that match your kitchen rather than someone else's, build your free 7-day Indian diet plan now — it takes about a minute. If weight loss is your specific goal, read our Indian diet plan for weight loss next for calorie deficits and the mistakes that stall progress. Questions? Write to contact@kabo.co.in or WhatsApp +91 82878 15173, Mon–Sat, 10am–6pm IST.
This article is general nutrition guidance, not medical advice. If you have a medical condition, take regular medication, or are pregnant or breastfeeding, please consult your doctor or a registered dietitian before changing your diet.