Breakfast
Tofu bhurji with toast
343kcal
20 g protein
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1½ katori Tofu bhurji
210 g
205 kcal
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2 slices Whole wheat toast
56 g
138 kcal
Vegetarian, eggetarian, non-veg and Jain
Your 7-day Indian meal plan, sized for your goal
Roti, dal, rice, idli, paneer, eggs or chicken, in portions you measure with a katori. Calorie and protein targets worked out for your body, and a grocery list for the week.
- Day 1 free
- ₹149 one-time
- Ready in 3 minutes
Daily target
1,450 kcal
100 g protein
Lunch
Roti with soya sabzi
1 piece Roti (phulka)
1½ katori Soya chunks tomato sabzi
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Real nutrition data
From Indian food composition tables (IFCT 2017)
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Household portions
Roti, katori and glasses, with grams too
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Secure payment
UPI, cards and netbanking via Razorpay
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No app, no login
A private link that works on any phone
How it works
Three short steps, about three minutes
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1
Tell us about you
Age, height, weight, how active you are and your goal. A few safety questions come first.
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2
Pick what you eat
Veg, egg or non-veg, Jain food, your region’s style, foods you love and foods you skip.
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3
Get your plan
See your targets and Day 1 free. Unlock the full week, grocery list and PDF for ₹149.
What you get
Everything for a week of eating well, on your phone
No app to install and no grams to weigh. Just what to cook, how much, and what to buy.
Meals for every day
Breakfast, lunch, dinner and snacks, with portions drawn as roti, katori and glasses.
Change any meal
Don’t fancy a meal? Pick another that fits. The rest of your day rebalances itself.
Grocery list for the week
Everything totalled and grouped the way you shop. It updates when you change a meal.
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Your daily targets
Calories, protein, carbs and fat for your body and goal.
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Download as PDF
Print it for the fridge or share it with whoever cooks.
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Yours to keep
A private link, emailed to you. No account or password.
A real sample day
This is what Day 1 looks like
Priya, 31, vegetarian, wants to lose fat, desk job with walks.
- Her target
- 1,450 kcal
- 100 g protein
- This day
- 1,481 kcal
- 90 g protein
Lunch
Roti with soya sabzi
419kcal
32 g protein
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1 piece Roti (phulka)
40 g
96 kcal
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1½ katori Soya chunks tomato sabzi
225 g
244 kcal
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1 katori Cucumber-tomato salad
100 g
17 kcal
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1 katori Curd
100 g
62 kcal
Evening snack
Hung curd with fruit
263kcal
16 g protein
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1½ bowls Hung curd with fruit
300 g
263 kcal
Dinner
Methi paratha, curd & sprouts
457kcal
22 g protein
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1 piece Methi paratha
75 g
183 kcal
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2 katori Curd
200 g
124 kcal
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1 katori Moong sprouts salad
140 g
150 kcal
Made for India
Built for Indian kitchens, not copied from a Western diet
Everyday food
Roti, dal, rice, sabzi, curd, idli, poha and upma. No quinoa bowls or imported protein bars.
Your region’s style
North, South, West, East or a mix of everything.
Veg-only days
Eat non-veg but skip it on Tuesdays or Thursdays? Your plan follows that.
Jain food
No onion, garlic or root vegetables when you choose Jain.
Tiffin-friendly lunches
Office days get lunches that pack and travel well.
Fits your budget and time
Low-cost options and quick meals for busy weekday mornings.
How the numbers work
Clear rules and real food data, not guesswork
Standard formulas
Your calorie needs use the Mifflin-St Jeor equation, adjusted for activity and goal. Protein is set per kilogram of body weight, with safe limits on how fast you cut or gain.
Measured nutrition
Every dish is built from its ingredients, with values from Indian food composition tables (IFCT 2017). Nothing is invented by AI.
Not medical advice
EZMeal is a general wellness tool for healthy adults. If you have a medical condition, are pregnant or take regular medication, talk to your doctor first.
Pricing
Start free. Pay once for the full week.
Free preview
See if it suits you
₹0
- Your daily calorie and protein targets
- Carbs and fat split
- Day 1 of your meal plan
Full 7-day plan
One-time payment, not a subscription
₹149
- Everything in the free preview
- All 7 days of meals and portions
- Change any meal
- Weekly grocery list
- Download as PDF
- Private link emailed to you
Secure payment by Razorpay. UPI, cards and netbanking.
Is this medical advice?
No. EZMeal is a general wellness tool for healthy adults. It doesn’t treat or manage any medical condition. If you have a medical condition, are pregnant or breastfeeding, or take regular medication, please speak to your doctor or a registered dietitian before changing your diet.
Is my plan made by a dietitian?
No. EZMeal is software. Your targets come from standard, published formulas and your meals from a database of Indian dishes with measured nutrition values. That makes it a practical starting point for healthy adults, not personal advice from a dietitian or doctor.
How are my calories and protein worked out?
We use the Mifflin-St Jeor formula with your age, sex, height and weight, then adjust for your activity level and goal. Protein is set per kilogram of body weight. Every meal’s nutrition comes from Indian food composition data (IFCT 2017), not from AI guesses.
Can I change meals I don’t like?
Yes. In the full plan, every meal has a “Change meal” button that shows other options that fit your diet and targets. The rest of the day adjusts so your totals stay on track.
Is it a subscription?
No. You pay ₹149 once for your 7-day plan. There is nothing to cancel.
How do I get my plan again later?
Your plan has its own private link, which we email to you. Lost it? Use “Find my plan” with your email or mobile number and your Razorpay payment ID.
What if something goes wrong?
If your plan can’t be generated or opened, write to hello@ezmeal.in within 7 days and we’ll fix it or refund you.
See your targets and Day 1 in about three minutes
Free to start. No card needed until you choose the full week.
Create my free plan