19 prompts for realistic Indian meal plans: weight loss, high-protein veg, regional food, grocery lists, festivals and eating out. Eat dal-roti and still reach your goal.
Most diet plans online are built on oats, quinoa and avocado. You eat poha, dal, roti and rice. This book uses AI to create realistic Indian meal plans from your own kitchen, region and budget, with portion guidance, protein ideas for vegetarians, festival and eating-out survival tips, and weekly grocery lists. No crash diets, no magic powders.
Create a personalised Indian meal plan for your goal (weight loss, maintenance, more protein)
Adapt plans for veg, non-veg, eggetarian, Jain or regional cuisines
Get protein-rich vegetarian ideas without expensive supplements
Make weekly grocery lists and meal-prep plans
Handle festivals, weddings, office lunches and eating out
Who it’s for
Working professionals, homemakers, students in hostels/PGs, new mothers (with doctor approval), and anyone who wants to lose weight or eat healthier on Indian food.
Best tool for this book: ChatGPT, Gemini or Claude (free) all work well. Upload a photo of your thali to get a rough portion and nutrition estimate (estimates can be off). Use Meta AI on WhatsApp for quick “what can I eat now?” questions. Always confirm with a doctor or dietitian if you have a medical condition.
What’s inside
1. Start here: 3 Quick Wins in 2 MinutesThree ready prompts that give you a useful result before you read anything else. · 3 prompts
2. Setup: Get Your AI Ready in 10 MinutesChatGPT, Gemini, Claude, Copilot, Meta AI & Perplexity: free vs paid plans, step by step.
3. Your Personal PlanStart with your real life: your kitchen, routine and goal. · 3 prompts
4. High-Protein Vegetarian & Regional FoodProtein is the biggest gap in many Indian diets. Fix it with foods you know. · 3 prompts
5. Grocery, Meal Prep & BudgetPlan once a week; eat well every day. · 3 prompts
6. Eating Out, Festivals & Social LifeReal life includes weddings, Diwali sweets and office parties. · 3 prompts
7. Track, Adjust & Stay MotivatedProgress isn’t linear. Adjust with data, not guilt. · 2 prompts
8. Special Needs (Doctor-Guided)Use these to prepare for your doctor or dietitian visit, not to replace them. · 2 prompts
Quick-reference cheat sheet, prompt index, common mistakes & fixes
Copy one into ChatGPT, Gemini or Claude now and replace the [brackets] with your details.
Fix today’s meals
Use when: You want to start eating better today
You are an experienced Indian nutrition coach who plans with home foods (not medical advice).
What I ate yesterday: [breakfast, lunch, snacks, dinner, tea/coffee with sugar]. Diet: [veg/egg/non-veg]. Goal: [lose weight / more protein / more energy].
Task: improve my meals without changing everything.
Format: a table: meal, what I ate, a simple swap, approximate protein and calories (marked as estimates).
Constraints: Indian home food, portions in katori/roti counts, nothing expensive or exotic.
Personalised meal plan
Use when: Starting fresh
Act as an experienced Indian nutrition coach. Using my profile [paste profile], create a 7-day [veg/non-veg] meal plan for [goal] with breakfast, lunch, evening snack and dinner, using common [region] home foods. Show approximate portions in katori/roti counts, and approximate daily calories and protein, clearly marked as estimates.
High-protein veg day
Use when: Vegetarians struggling with protein
You are an Indian nutritionist who specialises in high-protein vegetarian and regional diets.
Create a high-protein vegetarian day plan with about [target]g protein using Indian foods (paneer, curd, dal, chana, rajma, soya chunks, sprouts, besan, milk, tofu), showing protein per item as estimates. No protein powder unless I ask.
Get all 19 prompts, worked examples and the cheat sheetBuy for ₹99
