About the Weekly Meal Plan Calculator
What is the Weekly Meal Plan Calculator?
This weekly meal plan tool builds a varied 7-day menu of home-style Indian meals sized to your daily calories.
Portions are scaled so each meal meets its share of the day's calories.
How to use the Weekly Meal Plan Calculator
- Daily Calorie Target (kcal) (sample: 1,800)
- Diet (sample: Vegetarian)
- Meals per Day (sample: 3 meals + 1 snack)
- Press Create Weekly Meal Plan (results also refresh as you type). The result card shows the Daily Calories, along with Breakfast target, Lunch target, Snack target and Dinner target.
Formula used
Portion = (Daily calories × Meal share) ÷ Dish calories
- Meal shares (4 meals) = breakfast 25%, lunch 35%, snack 10%, dinner 30%
Worked example
These are the sample values already filled in the calculator above, and the result it returns for them:
| Input | Sample value |
|---|---|
| Daily Calorie Target (kcal) | 1,800 |
| Diet | Vegetarian |
| Meals per Day | 3 meals + 1 snack |
| Result | Value |
|---|---|
| Daily Calories | 1,800 kcal |
| Breakfast target | 450 kcal |
| Lunch target | 630 kcal |
| Snack target | 180 kcal |
| Dinner target | 540 kcal |
| Every day | Drink 2–3 litres of water and include one fruit and a katori of curd or milk |
Tips for using the Weekly Meal Plan Calculator
- Cook dal and chopped vegetables in advance to make weekday meals quick.
- Swap dishes freely between days – keep the portion sizes.