I live with IBS, so "what do I eat today?" used to be the hardest question of my day. These meal plans are the weeks I actually cook, built from recipes I've tested in my own kitchen. Pick the one that fits the week you have.
Featured planSeven days of breakfast, lunch and dinner from one grocery list. Cook a protein-rich dinner, carry it into tomorrow's lunch, and keep one quick backup ready for the tired nights.
Start with a one-pan dinner and cook extra, so tomorrow's lunch is already sorted.
Build the bowl and top it with yesterday's chicken. No cooking needed.
Keep this one for the night you'd otherwise order in.
Best when you want one shopping trip and fewer "what's for dinner" decisions.
Pick the plan that fixes the part of your week that keeps falling apart.
Breakfast, lunch and dinner for seven days, with one grocery list and leftovers built in.
Open the 7-day plan →Five chicken dinners you can repeat, plus one reserve night for when plans change.
Open Weeknight Chicken →Two repeatable breakfasts and two packable lunches so the day starts with protein.
Open Breakfast + Lunch →A dal-and-vegetable week, and a separate plan for vrat days that also works for vegans.
Open Vrat & Vegan →Each plan links straight to the recipes, so you can cook from your phone without hunting through the blog.
Repeatable high-protein chicken dinners as the backbone of your week, with leftovers turning into lunch.
Make a bigger batch and save one portion for lunch.
Pan-roasted and quick, so the week keeps moving.
A gentle one-pot dinner for the middle of the week.
Two breakfasts you can repeat without thinking, two lunches that pack well, and one make-ahead option for rushed days.
A savory breakfast that's easy to repeat.
One pot on Monday night covers Tuesday's lunchbox.
Set it the night before so breakfast is waiting in the fridge.
Home-style vegetarian dinners built around dal, paneer and seasonal vegetables, cooked without an onion-garlic base.
Cook a double batch; it carries into Tuesday.
No cream, and paneer for the protein.
Lauki made into something the whole family eats.
Breakfast-to-dinner recipes for vrat days that go beyond sabudana and aloo, with options that work for vegetarians and vegans on regular days too.
Pregnancy, the newborn months, your 60s and 70s, a weight goal, or a vegan kitchen. Pick the plan that matches where you are right now.
Home-style Indian meals for pregnancy in your 30s, with protein planned into every meal and simple swaps for the days your stomach won't cooperate.
Open plan → Doctor-checkA calm, practical Indian meal plan for pregnancy after 40, written to take along to your doctor or dietitian, not to replace them.
Open plan → Doctor-checkMake-ahead Indian meals and one-hand snacks for the newborn months, when there's barely time to cook or sit down.
Open plan →Familiar Indian food with protein spread across the day, light dinners and simple prep for one or two people.
Open plan → Doctor-checkSoft, easy-to-chew home meals, the kind I cook for my own parents, with small portions you can repeat through the week.
Open plan →Portion-aware Indian meals built around protein and vegetables at every meal, without cutting out roti or rice.
Open plan →For the weeks when workouts aren't happening. This plan only changes what's on your plate and when you eat it.
Open plan →Extra meals and calorie-dense, gut-kind snacks for when you need to eat more, not less, without feeling stuffed.
Open plan → Doctor-checkRegular meal times with protein and fiber at each meal. A food plan to use alongside your doctor's treatment, never instead of it.
Open plan →A full week of plant-based Indian meals with tofu, dal and seeds for protein, cooked with everyday Indian pantry staples.
Open plan →Indian-inspired vegan meals using ingredients you can find in a US, UK or Australian supermarket, with cup and ounce measurements.
Open plan →🌿 Plans marked Doctor-check are for pregnancy, breastfeeding, older age or a health condition. Your needs depend on your own health, so please show the plan to your doctor or a registered dietitian before you follow it.
Every plan is free. Tap a plan to open it, save it as a PDF, or copy its link to share with a friend.
This is the week I cook when I want everything planned: breakfast, lunch, a snack and dinner for seven days, all from one grocery list. Dinners are cooked a little extra so tomorrow's lunch is already in the fridge.
Tick things off as you shop. Quantities depend on how many people you're cooking for, so check each recipe card.
Cook the Day 1 and Day 5 dinners in a bigger batch. They become the Day 2 and Day 6 lunches.
Set the chia pudding before bed so breakfast is waiting.
Keep the Day 3 recipe for whichever night falls apart. Swap days freely.
Yes. The days are a guide, not a rule. Keep the pairs together where a dinner becomes the next day's lunch, and move everything else to fit your week.
It's built from my IBS-friendly recipes, but whether a food is low-FODMAP often depends on the portion. Monash University's FODMAP app lists tested foods and their low-FODMAP serving sizes, so check portions there.
Monash University describes three steps: swap high-FODMAP foods for about 2–6 weeks, reintroduce FODMAP groups one at a time, then personalize your diet for the long term, ideally with a FODMAP-trained dietitian.
Yes. Swap the chicken dinners for palak paneer, bottle gourd kofta or a dal, and use my Dal & Veg Week for more vegetarian dinners.
Yes. All my meal plans are free. Save this page or print it as a PDF to keep it.
Weeknights are when my plans used to fall apart. This plan gives you five chicken dinners for Monday to Friday, a reserve night for Saturday, and a note on which leftovers become lunch.
Tick things off as you shop. Quantities depend on how many people you're cooking for, so check each recipe card.
Buy all the chicken on Sunday and marinate Monday's and Tuesday's portions that night.
Freeze Thursday's chicken on Sunday and move it to the fridge on Wednesday morning.
If Friday turns busy, cook the Saturday reserve instead and keep Friday's recipe for next week.
Yes. Breast cooks faster, so cut cooking time and check that the chicken is cooked all the way through before serving.
Cool leftovers quickly, refrigerate them in a closed container and eat them the next day. Reheat until steaming hot.
It's the night that saves the week. Use it for the quick 3-ingredient chicken or to finish leftovers instead of ordering in.
Yes. Pair it with my Breakfast + Lunch Reset or the 7-Day High-Protein plan.
Yes. It's a free giveaway. Save the page or print it as a PDF.
When my mornings were rushed, lunch became whatever was in the kitchen, and by evening I was too tired to cook. This plan fixes the daytime: two breakfasts and two lunches you can repeat Monday to Friday.
Tick things off as you shop. Quantities depend on how many people you're cooking for, so check each recipe card.
Make two chia puddings on Monday night and keep them covered in the fridge.
Cook the dal on Monday night. It covers Tuesday and Thursday lunch.
Chop the salad bowl fruit the morning you eat it so it stays fresh.
For me, a skipped breakfast or a random lunch is what usually wrecks the rest of the day. Planning the daytime meals first makes dinner easier.
Yes. Keep it in a closed jar and carry it in a cool bag.
The recipe uses eggs for protein. For an egg-free breakfast, use the blueberry chia pudding on more days.
No. Pair it with Weeknight Chicken Dinners or the Dal & Veg Week.
Yes. All my meal plans are free giveaways.
Five vegetarian dinners built around dal, paneer and vegetables, all cooked without an onion-garlic base. Each dinner leaves enough for the next day's lunch.
Tick things off as you shop. Quantities depend on how many people you're cooking for, so check each recipe card.
Cook Monday's dal in a double batch. It's also Tuesday's lunch and part of Friday's dinner.
Make the kofta mixture on Tuesday night so Wednesday is quick.
All five dinners skip onion and garlic, so they also work for many fasting and satvik households.
Yes. It uses dal, paneer, curd and vegetables. It isn't vegan; see my Indian Vegan Meal Plan for that.
I cook without them because they bother my gut. Many families also skip them for religious or fasting reasons.
From moong dal, paneer, besan and curd in the recipes.
Yes. A boiled egg on the side works with any of these dinners.
Yes. It's free to use, save and share.
Two fasting-day plans, breakfast to dinner, using common vrat ingredients like sama rice, kuttu, rajgira and makhana. Every meal can be made vegan by cooking in oil instead of ghee and skipping curd.
Tick things off as you shop. Quantities depend on how many people you're cooking for, so check each recipe card.
Soak the sama rice for 20 minutes the night before so breakfast is quick.
Roast a big jar of makhana and peanuts at the start of the week.
For a vegan vrat, use groundnut oil and plant milk, and skip curd.
It can be. Cook in oil instead of ghee, use plant milk for the porridge, and skip curd and paneer.
It uses ingredients many families allow on Monday vrat, Navratri and Ekadashi, but rules vary. Follow your household's custom.
Yes, if your family uses it. I've built this plan around sama rice, kuttu and rajgira to give you more variety.
Yes. These are simple, gluten-free meals that work any day.
Yes. It's a free giveaway, so save it before your next fast.
A week of home-style Indian meals for pregnancy over 30, with protein at every meal and five small eating times a day. I'm not a doctor or dietitian, so I've checked every safety point below against NHS and ICMR-NIN guidance. Please take this plan to your doctor and let them adjust it for you.
Tick things off as you shop. Quantities depend on how many people you're cooking for, so check each recipe card.
Eat smaller meals more often if nausea or heartburn makes big meals hard.
Cook a dal and a chicken dish in bulk on weekends so you rest more in the week.
Bring this page to your next appointment and ask your doctor to adjust portions for you.
It's a general home-cooking plan, not a medical diet. Every pregnancy is different, so show it to your doctor or midwife and follow their advice on portions and supplements.
ICMR-NIN's Dietary Guidelines for Indians say a normal-weight pregnant woman needs about 350 extra calories a day in the second and third trimesters. Your doctor may adjust this for you.
Avoid raw or undercooked meat and eggs, unpasteurized milk and products made from it, liver and vitamin A supplements, and shark, swordfish and marlin. The safest choice is no alcohol.
Yes, in small amounts. Keep caffeine under 200 mg a day, counting tea, coffee, cola and chocolate, and have no more than 2 cups of herbal tea a day.
The food safety and supplement guidance I've used isn't age-specific. Your doctor may monitor you more closely, so follow any extra advice they give you.
A week of home-style Indian meals for pregnancy over 40, with protein at every meal and five small eating times a day. I'm not a doctor or dietitian, so I've checked every safety point below against NHS and ICMR-NIN guidance. Please take this plan to your doctor and let them adjust it for you.
Tick things off as you shop. Quantities depend on how many people you're cooking for, so check each recipe card.
Eat smaller meals more often if nausea or heartburn makes big meals hard.
Cook a dal and a chicken dish in bulk on weekends so you rest more in the week.
Bring this page to your next appointment and ask your doctor to adjust portions for you.
It's a general home-cooking plan, not a medical diet. Every pregnancy is different, so show it to your doctor or midwife and follow their advice on portions and supplements.
ICMR-NIN's Dietary Guidelines for Indians say a normal-weight pregnant woman needs about 350 extra calories a day in the second and third trimesters. Your doctor may adjust this for you.
Avoid raw or undercooked meat and eggs, unpasteurized milk and products made from it, liver and vitamin A supplements, and shark, swordfish and marlin. The safest choice is no alcohol.
Yes, in small amounts. Keep caffeine under 200 mg a day, counting tea, coffee, cola and chocolate, and have no more than 2 cups of herbal tea a day.
The food safety and supplement guidance I've used isn't age-specific. Your doctor may monitor you more closely, so follow any extra advice they give you.
In the newborn months there's barely time to cook or sit down. This plan uses make-ahead dals and stews, plus snacks you can eat with one hand, so you're eating well without cooking every meal fresh. Please check it with your doctor.
Tick things off as you shop. Quantities depend on how many people you're cooking for, so check each recipe card.
Make a batch of laddus and the peanut butter on Sunday. They're your one-hand snacks for the week.
Ask whoever is helping you to cook the stew or dal in a big batch.
Keep a water bottle where you usually sit to feed.
ICMR-NIN says breastfeeding mothers need about 600 extra calories and 13.6 g extra protein a day in the first six months, then about 520 calories and 10.6 g protein in the next six months.
Yes, in moderation. NHS guidance is to keep caffeine under 300 mg a day because it can make your baby restless.
Yes. Aim for 2 portions of fish a week, including 1 oily fish, and limit shark, swordfish and marlin to 1 portion a week.
This plan doesn't promise that. If you're worried about your supply, talk to your doctor, midwife or a lactation consultant.
Talk to your doctor first. ICMR-NIN guidance says breastfeeding mothers need extra food, not less.
Home-style Indian meals for one or two people in their 60s, with protein at every meal and a lighter dinner. If you take medicines or manage a health condition, check this plan with your doctor first.
Tick things off as you shop. Quantities depend on how many people you're cooking for, so check each recipe card.
Cook dal and curry in a batch for two meals, so you cook less often.
Keep a glass of water near where you sit and sip through the day.
Use less salt and add flavor with ginger, cumin, coriander and lemon.
Needs vary with your health, so ask your doctor. The National Institute on Aging suggests including protein at meals and snacks through the day.
ICMR-NIN's Dietary Guidelines for Indians recommend restricting salt. If you have high blood pressure, follow your doctor's limit.
Check with your doctor first. They may want to adjust portions, especially rice and roti.
Yes. Each dish is cooked once and eaten twice, so you cook less often.
Yes. It's free to save and print.
Soft, familiar Indian food in small portions, the kind of gentle meals I cook for my own parents. Every dish here is easy to chew, and most can be cooked once and eaten twice. Please check this plan with your doctor, especially if you take medicines.
Tick things off as you shop. Quantities depend on how many people you're cooking for, so check each recipe card.
Cook vegetables until soft and shred chicken small so every meal is easy to chew.
Serve smaller portions and offer a snack between meals instead of one big plate.
Keep water within reach and remind each other to sip through the day.
Many people in their 70s find chewing harder, so every dish is cooked soft or cut small. Adjust the texture to what suits you.
The National Institute on Aging suggests including protein at meals and snacks through the day, from foods like dairy, beans, lentils and fish. Ask your doctor about your own needs.
See your doctor. Sudden or unexplained weight loss can be a sign of an underlying health condition.
Check with your doctor first, as some medicines and conditions need specific diet changes.
Yes. Print it and keep it on the fridge.
I lose weight slowly and steadily, without cutting out Indian staples. This plan keeps roti and rice in smaller portions, and puts protein and vegetables at every meal. The pace and portion guidance comes from NHS dietitians.
Tick things off as you shop. Quantities depend on how many people you're cooking for, so check each recipe card.
Serve on a smaller plate. Vegetables first, then protein, then a measured portion of roti or rice.
Weigh yourself once a week, at the same time of day.
Plan the week's snacks and keep them ready, so hunger doesn't send you to the biscuit tin.
NHS dietitians recommend losing no more than 0.5–1 kg (1–2 lb) a week.
No. This plan keeps them in smaller portions. NHS dietitians count about 3 tablespoons of rice or one slice of bread as one starch portion.
No. NHS advice is to eat breakfast and regular meals, as skipping meals can lead to more snacking later.
Being more active helps, and NHS dietitians say combining less food with more activity works best. If exercise isn't possible right now, see my Weight Loss Meal Plan Without Exercise.
Yes. It's a free giveaway from Caloriematterss.
Some weeks, exercise just isn't possible, because of an injury, long workdays or a new baby. This plan only changes what's on your plate and when you eat it. I'm being honest: NHS dietitians say less food plus more activity works best, so add a walk whenever you can.
Tick things off as you shop. Quantities depend on how many people you're cooking for, so check each recipe card.
Eat at the same times each day, so you're not grazing between meals.
Drink a glass of water when you feel snacky, since thirst can feel like hunger.
Fill half your plate with vegetables before adding roti or rice.
Weight loss comes from eating fewer calories than you burn, so changing your food alone can work. NHS dietitians say combining it with more activity gives the best results.
Results vary from person to person. NHS dietitians recommend aiming for no more than 0.5–1 kg (1–2 lb) a week.
No. Keep them in smaller portions, about 3 tablespoons of rice or one roti per meal, with protein and vegetables.
Have a planned snack like cucumber sticks, roasted chana or a fruit, and drink water. Eating regular meals also helps.
Yes. Save it and share it with a friend.
If you need to gain weight, eating three huge meals can feel impossible, especially with a sensitive stomach. This plan uses six smaller eating times a day, with protein, nuts and seeds added wherever they fit. It follows NHS guidance on healthy ways to gain weight.
Tick things off as you shop. Quantities depend on how many people you're cooking for, so check each recipe card.
Make laddus and peanut butter on Sunday so calorie-dense snacks are always ready.
Drink milkshakes between meals, not just before them, so you're not too full to eat.
Add a spoon of seeds or nut butter to breakfasts and curd bowls.
The NHS suggests adding about 300–500 extra calories a day, gradually, through smaller meals and healthy snacks.
The NHS advises against relying on chocolate, cakes or sugary drinks. Nuts, seeds, dairy, eggs, pulses and lean meat are better choices.
The NHS recommends smaller meals more often. It's also easier on a sensitive stomach than forcing big plates.
See a doctor if you've lost weight suddenly or without changing your diet or activity, as it may be a sign of a health condition.
Yes. It's a free giveaway from my kitchen.
No meal plan can fix a hormone condition, and I won't pretend this one does. What I can give you is a week of regular, balanced Indian meals with protein and fiber at each one, and less processed food. Use it alongside your doctor's treatment.
Tick things off as you shop. Quantities depend on how many people you're cooking for, so check each recipe card.
Eat at roughly the same times every day.
Cook at home as much as you can, to keep packaged and ultra-processed foods low.
Keep a simple food and symptom diary to show your doctor.
No. Hormone conditions need a diagnosis and treatment from your doctor. Balanced meals can support that treatment.
The NHS doesn't recommend one specific diet. It advises a healthy, balanced diet, regular exercise, and losing weight if you're overweight.
Regular meal times, protein and fiber at each meal, and keeping high-fat, high-sugar, high-salt and ultra-processed foods to a minimum, as ICMR-NIN recommends.
Only if your doctor prescribes them. Don't start supplements without medical advice.
Yes. Save it and take it to your next appointment.
Seven days of vegan Indian meals from everyday pantry staples: dal, tofu, besan, peanuts and seeds. I've only linked recipes that are already vegan as written, so you don't have to guess which swaps to make.
Tick things off as you shop. Quantities depend on how many people you're cooking for, so check each recipe card.
Cook two dal batches a week, on Sunday and Wednesday, to cover lunches.
Pair dal with rice or roti at most meals, since combining cereals and pulses gives better-quality protein.
Squeeze lemon over dal and greens for vitamin C, which helps your body absorb plant iron.
From lentils, beans, chickpeas, tofu, besan, nuts and seeds. NHS dietitians suggest at least two servings a day, and ICMR-NIN notes that combining cereals and pulses gives good-quality protein.
NHS dietitians say the only reliable vegan sources of B12 are fortified foods and supplements, such as 10 micrograms a day or 200 micrograms a week.
Use calcium-set tofu, fortified plant milk, sesame seeds and leafy greens. Adults need about 700 mg a day.
Yes, as linked. For the peanut pumpkin seed butter, skip the optional honey. For the spinach masoor dal, cook in olive oil instead of ghee.
Yes. It's a free giveaway, so save it and share it.
You don't need an Indian grocery store for this one. This vegan meal plan uses ingredients from any US, UK or Australian supermarket, with cup and ounce measurements, and adds Indian spices for flavor.
Tick things off as you shop. Quantities depend on how many people you're cooking for, so check each recipe card.
Cook a big pot of dal and a big pot of curry on Sunday. They cover most lunches.
Choose a soy milk fortified with B12 and calcium, and check the label.
Zucchini works in place of bottle gourd if you can't find lauki.
Yes. Every ingredient is sold in regular US supermarkets, and the grocery list uses cups and ounces.
NHS dietitians say the only reliable sources are fortified foods and supplements. Fortified soy milk and nutritional yeast help, or take 10 micrograms a day or 200 micrograms a week.
Every day includes tofu, lentils, chickpeas or beans. NHS dietitians suggest at least two servings of protein foods a day.
No. You only need a few common spices like cumin, turmeric and garam masala, which most supermarkets stock.
Yes. It's free to save, print and share.
Every plan has a gap somewhere. These are the snacks and sweets I keep on hand so a bad day doesn't turn into takeout.
Monash University, the team that developed the low-FODMAP diet, describes it as three steps, not a forever diet. My meal plans fit into the first step and help you keep eating well while you work out your own triggers.
For about 2–6 weeks, swap high-FODMAP foods for low-FODMAP alternatives, while still eating from every food group.
Bring FODMAP groups back one at a time, keeping the rest of your diet low-FODMAP, to see which ones trigger symptoms.
Settle into a long-term diet that includes as many foods as you tolerate, avoiding only your own triggers.
Source: Monash University, "The 3 steps of the FODMAP diet" and Monash 3-Step FODMAP Diet info sheet. Monash recommends doing this with a FODMAP-trained dietitian.
Start with the plan that fixes the hardest part of your week. The 7-Day High-Protein Gut-Kind Indian Meal Plan covers every meal from one grocery list. Weeknight Chicken is for busy dinners, Breakfast + Lunch is for rushed mornings, and the Dal & Veg Week and Vrat & Vegan plans are for vegetarian homes and fasting days.
The plans are built from my IBS-friendly recipes, which use low-FODMAP swaps like skipping the onion-garlic base. Whether a food is low-FODMAP often depends on the portion size, so check serving sizes in the Monash University FODMAP Diet App, which lists tested foods and their low-FODMAP serves.
Monash University describes the low-FODMAP diet as three steps: swapping high-FODMAP foods for about 2–6 weeks, reintroducing FODMAP groups one at a time, then personalizing your diet for the long term. It isn't meant to be followed strictly forever, and Monash recommends working with a FODMAP-trained dietitian.
Yes. The Dal & Veg Week is a vegetarian dinner plan cooked without onion or garlic, built around dal, paneer and vegetables. The Vrat & Vegan Meal Plan covers breakfast to dinner on fasting days like Monday vrat, Navratri and Ekadashi, and also works for vegans on regular days.
No. These meal plans share how I cook and eat as someone living with IBS, for general information only. If you have IBS or another health condition, take medication, or are pregnant, talk to your doctor or a registered dietitian before changing your diet.
New low-FODMAP, high-protein, IBS-friendly recipes and meal plans, plus the odd honest note from my kitchen.
