Eat Indian food. Know your portions. Follow a plan you can actually stick to.
Most diet plans tell you what to avoid. This eBook shows you how much to eat, using familiar Indian meals like roti, dal, rice, curd, paneer, eggs, vegetables and fruit. It turns “eat healthier” into a clear menu for each day.
What’s inside
30 days of Indian menus with exact portions in grams and household measures
Calories and protein for every meal, plus a daily total
Vegetarian and non-veg options marked in each day, so you don’t need two books
Simple Indian recipes for breakfasts, lunches, dinners, snacks and busy days
Weekly grocery lists and a meal-prep guide
Real-life help for restaurants, festivals, travel, office and college schedules, cravings and missed days
A beginner guide to walking, simple strength exercise, sleep and water
Habit tracker and blank weekly planners to print or fill in
A bonus 7-day continuation menu (Days 31 to 37) for after the first month
Reference tables for portions, raw-to-cooked weights, substitutions and a glossary
How it works Part I explains weight management in plain language. Part II shows you how to size the plan to yourself and how to measure food with a kitchen scale and measuring spoons. Parts III to VIII give you the menus, recipes, shopping lists and habit tools. You can follow it day by day or use it as a menu bank and swap days that suit you.
Who it’s for
Anyone who wants a structured Indian meal plan without giving up home-style food
Vegetarians and non-vegetarians
Busy people who want a plan with grocery lists and meal-prep tips
Product details
Format: digital eBook (PDF), 168 pages
Publisher: AZ Store
Price: ₹99
Educational content only. This book is not medical advice and does not promise any particular result. Speak to a doctor or registered dietitian before changing your diet, especially if you have a medical condition, take regular medicines, or are pregnant or breastfeeding.
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