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Home / Free Diet Plan Generator

Free Diet Plan Generator

Free personalised 7-day diet plan for weight loss, pregnancy, baby food, weight gain or fertility — Indian or global, veg or non-veg, in 30 seconds.

Choose your plan

⚖️Weight Loss Diet PlanCalorie-counted 7-day plan to lose weight safely — Indian, global, veg or non-veg.Create my plan →🤰Pregnancy Diet PlanTrimester-wise meals with the extra protein, iron and calcium you need.Create my plan →👶Baby Food ChartMonth-by-month first foods, textures and portions from 6 months to 2 years.Create my plan →💪Weight Gain Diet PlanHealthy calorie surplus with protein at every meal — no junk food.Create my plan →🌺PCOS Diet PlanLow-GI Indian or global meals to manage weight, cycles and insulin.Create my plan →🩺Gestational Diabetes DietLow-GI pregnancy meals and snacks that keep blood sugar steady.Create my plan →🤱Postpartum Diet PlanHealing and breastfeeding meals after a normal or C-section delivery.Create my plan →🍼Breastfeeding Diet PlanExtra calories, fluids and nutrients for nursing mothers — by baby’s age.Create my plan →🩸Iron-Rich Diet for AnaemiaIron-rich Indian or global meals with vitamin C to raise haemoglobin.Create my plan →🧒Toddler Food ChartSoft family meals, snacks and milk for 1–3 year olds.Create my plan →🎒Kids Diet ChartHealthy breakfasts, school tiffins and dinners for 3–10 year olds.Create my plan →🦋Thyroid Diet PlanMeals for an underactive or overactive thyroid, with medicine-timing tips.Create my plan →🌙Menopause Diet PlanCalcium, protein and fibre to protect bones, heart and weight.Create my plan →🩸Diabetes Diet PlanLow-GI meals with steady carbs for type 2 diabetes and prediabetesCreate my plan →❤️High Blood Pressure Diet PlanLow-salt, DASH-style meals rich in vegetables, fruit, dal and dairyCreate my plan →🫀Cholesterol Diet PlanHeart-healthy meals with soluble fibre and fewer saturated fats to help lower LDLCreate my plan →🍃Fatty Liver Diet PlanHigh-fibre, no-sugar meals to reduce liver fatCreate my plan →🦶Uric Acid Diet PlanLow-purine, gout-friendly meals with plenty of water, dairy and vegetablesCreate my plan →🗓️Diet Plan for Irregular PeriodsRegular, balanced low-GI meals with iron and healthy fats to support a steady cycleCreate my plan →🌷Endometriosis Diet PlanAnti-inflammatory meals with omega-3, fibre and less red meat and sugarCreate my plan →🧫IVF Diet PlanFertility-friendly, pregnancy-safe meals with protein, folate and ironCreate my plan →👧Diet Plan for Teenage GirlsEnough energy for growth, school and sportCreate my plan →💇Diet for Hair GrowthProtein, iron, zinc and biotin-rich meals to support healthy hairCreate my plan →✨Diet for Glowing SkinVitamin-rich meals with omega-3, fibre and fewer sugary foods for healthy skinCreate my plan →🌱High-Protein Vegetarian Diet PlanAbout 1.4 g of protein per kg from dal, paneer, curd, soy and sproutsCreate my plan →🥑Indian Keto Diet PlanVery low-carb Indian (or global) meals with paneer, eggs, nuts and low-carb vegetablesCreate my plan →⏳Intermittent Fasting Diet PlanA 16:8 plan with 3 balanced meals between 12 pm and 8 pmCreate my plan →🥦Diet Plan for ConstipationHigh-fibre meals with plenty of fluids and a nightly fibre boostCreate my plan →🦴Calcium-Rich Diet PlanCalcium from milk, curd, paneer, ragi, sesame and tofu every dayCreate my plan →🌸Fertility Diet PlanWhat to eat when trying to get pregnant, with a PCOS-friendly option.Create my plan →

What do you need a plan for?

Free · takes 30 seconds · your answers stay in your browser.

How the diet plan generator works

Pick what you need a plan for, choose your cuisine (Indian or global) and diet (vegetarian, eggetarian, non-veg or Jain), and tell us about any foods you avoid. For adult plans we estimate your daily calories with the Mifflin–St Jeor equation — the formula dietitians use most — then adjust it for your goal: a gentle deficit for weight loss, a surplus for weight gain, and the extra energy recommended for each trimester of pregnancy.

Every day of your plan is scaled to that calorie target, with protein at each meal. Baby plans follow the World Health Organization’s guidance on textures, meals per day and portion sizes by age.

What you get

  • A 7-day meal plan with breakfast, mid-morning, lunch, evening snack and dinner
  • Your daily calorie and protein targets and BMI
  • Tips and a “limit or avoid” list for your goal
  • Free PDF download, WhatsApp sharing and a link by email

Your answers stay in your browser — we do not store them. The same answers always give the same plan, so a shared link opens exactly your plan.

Frequently asked questions

Is the diet plan really free?

Yes. The generator, the PDF download and the email link are all free, with no sign-up needed.

Can I get a vegetarian or Jain diet plan?

Yes. Choose Vegetarian, Eggetarian, Non-veg or Jain. The Jain plan leaves out onion, garlic and root vegetables. You can also remove dairy, gluten or nuts.

How accurate are the calories?

The calorie target uses the Mifflin–St Jeor equation and your activity level. It is an estimate — track your weight for 2–3 weeks and adjust portions if you are losing or gaining faster or slower than planned.

Is this a replacement for a dietitian?

No. It is a helpful starting point. If you have diabetes, thyroid disease, PCOS, kidney disease, are pregnant or breastfeeding, please check the plan with your doctor or a registered dietitian.

Sources: Mifflin–St Jeor (Am J Clin Nutr) · WHO infant feeding · ACOG: Healthy eating during pregnancy

Reviewed for accuracy against the sources above. This page is general information, not medical advice — talk to your doctor or a registered dietitian about your own needs.