Breakfast
530 kcal
Aloo paratha 2 parathas
Masala chai 1 cup
Free Indian diet chart maker
A day of home food, , to at about .
Tap any underlined word to change it. Swap any dish. Download the chart.
North Indian · vegetarian · 4 meals
A typical day, built for about 1,800 kcal. Numbers are estimates.
1,790of 1,800 kcal
- Protein 52 g
- Carbs 284 g
- Fat 49 g
Lunch
550 kcal- Roti 3 roti
Dal tadka 1 katori
Bhindi sabzi 1 katori
Evening snack
190 kcal
Roasted makhana 2 bowls
Dinner
520 kcal
Steamed rice 2 katori- Moong dal 1 katori
- Mixed veg sabzi 1 katori
Estimates from household portions. Home recipes vary. Not medical advice.
Log what you actually eat.
“2 roti, dal, curd” is a logged meal in the Shellel app, in English, Hindi or Hinglish.
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Share this chart. On Shellel they see every meal you log, before your consult.
See how it works for nutritionists →How it works
A diet chart built around Indian home food.
Most diet charts online are written for someone else’s kitchen. This one starts from what Indian homes already cook: phulka and dal in the North, idli and sambar in the South, machher jhol and rice in the East, poha and thepla in the West. Pick vegetarian, eggetarian or non-veg, and three, four or five meals a day.
Start from a round calorie number, or tap “Make it mine” to work one out from your age, height, weight and how active you are. Portions then move in household steps, one roti or half a katori at a time, until the day sits close to that target. Every number is an estimate, so use the chart as a starting point and adjust it to your appetite.
Want to check a meal you already ate? Try the calorie checker. Looking up one dish? Browse the Indian food database. Nutritionists can see how Shellel works for their clients.
Before you start
A few things worth knowing.
A starting chart, not medical advice.
How is my calorie target worked out?
Pick a round number, or tap “Make it mine” and add your age, height, weight, sex and how active you are. Then the target starts from an estimate of the energy you use in a day: “lose” takes about 200 kcal off that and “gain” adds about 200. Protein starts at 0.8 g per kg of body weight, carbs sit near 60–65% of calories, and fat makes up the rest.
Are the calories exact?
No. Nutrition values are estimates for everyday home cooking. Oil, recipes and the size of your katori all change the numbers, so treat the chart as a starting point.
Can I change a dish I don’t eat?
Yes. Tap the swap button next to any dish to get another one for the same part of the meal, or tap “Another day” to change them all. Portions adjust so the day stays close to your target.
Is this chart right for a health condition?
This is a general wellness chart, not medical advice. If you are managing a health condition, plan your meals with a qualified nutritionist or doctor.
Can I share the chart with my nutritionist?
Yes. Download the chart as an image and send it to them. If your nutritionist uses Shellel, they can also follow the meals you log in the app.