A complete beginner's guide for India
A simple, step-by-step method for building a diet plan around your body, your kitchen and your daily routine — using the roti, rice, dal and sabzi you already eat at home.
Why it keeps going wrong
Most people download a chart, follow it for four days, and then a family function happens — or the oats run out, or they simply cannot eat one more bowl of boiled vegetables. Here is why that keeps happening.
A 92 kg man on a construction site and a 68 kg woman at a desk need completely different amounts of food. One printed chart for "everyone" is guessing — so it either starves you or does nothing.
Most charts assume quinoa, avocado, chia seeds and Greek yogurt. In most Indian homes nobody cooks a separate meal — you eat what is made for the family. A plan you can't cook isn't a plan.
Night shifts. A two-hour commute. Hostel mess food. Fasting days. Eleven wedding invitations in one season. Real Indian life doesn't fit inside a rigid "Day 1, Day 2, Day 3" table.
This is the biggest problem. When the 30 days end, you're exactly where you started — dependent on someone else, still not knowing how much food you actually need.
So the honest question isn't "which chart should I follow next?"
It's "how do I learn to build a plan that fits my own life?"
The approach
A diet chart gives you fish for a month. This book teaches you to fish.
This is a workbook, not a story book. You read it with a pen and a notebook beside you, and by the end you can sit down, take your own weight and routine, and write a realistic weekly food plan yourself — then change it whenever life changes.
Inside the guide
Every topic below is taught in the book, in plain language, with Indian examples worked out step by step.
The difference
Both take the same effort in week one. Only one of them still works in month six.
Built for Indian kitchens
There is no quinoa in this book. The whole method is built around what is already cooking in your kitchen — and around the real situation where one person cannot ask for a separate meal.
The book shows you how to eat the same food as your family — just in different proportions. Same sabzi, two katoris instead of one. Same dal, properly served. Fewer rotis, measured. It also covers North Indian, South Indian, Bengali and Western Indian meal patterns, with both vegetarian and non-vegetarian options throughout.
The plate rule taught in Step 5
The core of the book
Each step ends with a written action you complete before moving to the next one. One step a day is perfectly fine.
Why 0.5 kg a week beats chasing 10 kg a month, why your first target should be 5% of your body weight, and how to set behaviour goals you can actually succeed at daily.
Calculate your BMR and maintenance calories with a dietitian-standard formula, worked out twice with full examples — plus the safety floor you must never go below.
Why protein comes first, how much you need per kilo of body weight, the honest problem with protein in Indian vegetarian diets, and how many teaspoons of oil your day allows.
The ten-minute kitchen audit that reveals how big your katori really is, the hand method for measuring without any tools, and a reference table of common Indian portions.
Food-group quantities from the ICMR-NIN Dietary Guidelines for Indians, the daily limits for salt, sugar and oil, and how to eat well when the whole family shares one meal.
Build four personal food lists — protein, grains, vegetables, fruit — from what you genuinely like and can easily buy, plus an honest look at what to limit.
How many meals suit you, how to split calories across the day, seven timing habits that genuinely help, and a straight answer on intermittent fasting.
The five-minute method for laying out a week, two fully worked example days with calories and protein counted, and a blank planner you fill in yourself.
The weekly-average habit that stops daily panic, and a two-week review table telling you exactly what to change for every possible result.
Full contents
Parts 1 and 2 teach the method. Parts 3 to 6 are the reference you come back to every week.
Made to be used
Print the worksheets or copy them into a notebook. These are the tools included inside the book.
Calories and protein per normal portion — rotis, rice, dals, sabzis, dairy, fish, chicken, South Indian dishes, snacks, sweets and fruits.
A 1,400-calorie vegetarian week, a 1,600-calorie week with egg and non-veg, and a 1,800-calorie version — plus regional variations.
Personal numbers sheet, daily food diary, 12-week weight tracker, daily habit checklist, two-week review sheet and a grocery list.
Two no-equipment strength sessions with an easier version of every exercise, a weekly schedule, and a clear way to progress.
Straight answers on rice, roti, ghee, protein powder, cheat days, skipping dinner, belly fat, keto, fasting and more.
Each one paired with what to do instead — from ignoring protein to under-counting oil to weekend eating that erases the week.
The guidance is based on the ICMR-NIN Dietary Guidelines for Indians (2024), WHO physical activity recommendations and CDC weight-management guidance, with sources listed at the back of the book.
Three languages
The same complete book, written naturally in each language — with the food names, dishes and examples that readers of that language actually use.
The full guide in clear, simple English — written for beginners, not for nutritionists.
सरल और स्वाभाविक हिन्दी में — रोज़ के भारतीय खाने और आसान शब्दों के साथ।
সহজ ভারতীয় বাংলায় — ভাত, ডাল, শাক ও মাছ-সহ চেনা খাবার দিয়ে বোঝানো।
Each version is written natively, not machine-translated — the Bengali edition talks about মুড়ি and রুই মাছ where the Hindi one talks about पोहा and राजमा.
Be honest with yourself
Please note: this eBook is general health education, not medical advice or a treatment plan. If you have diabetes, high blood pressure, heart, kidney or liver disease, thyroid problems or PCOS, if you're pregnant or breastfeeding, under 18 or over 65, or you take regular medication — please talk to a doctor or a registered dietitian before starting. The book says this on its own second page, and repeats it wherever it matters.
Get the guide
One-time payment · Instant download · Read on phone or laptop
Get This EbookQuestions
How to build your own diet plan from scratch: setting a safe goal, calculating your own daily calorie and protein needs, understanding Indian portion sizes, building a balanced plate, choosing your foods, fixing meal timings, writing a 7-day plan, and knowing exactly how to adjust it every two weeks. It also covers home exercise, sleep, stress, common mistakes, plateaus and long-term maintenance.
Yes — it's written specifically for beginners. There's no jargon, every formula is worked out with full examples, and each of the nine steps ends with a simple action to complete before moving on. One step a day is a perfectly good pace.
Entirely. The calorie and protein charts cover roti, rice, dal, rajma, chole, sabzi, paneer, curd, eggs, fish, chicken, idli, dosa, poha, Indian snacks and sweets. The sample plans include North Indian, South Indian, Bengali and Western Indian meal patterns, with both vegetarian and non-vegetarian options.
Yes. You get all three editions — English, Hindi (हिन्दी) and Indian Bengali (বাংলা). Each one is written naturally in that language rather than machine-translated, using the food names and dishes readers of that language actually recognise.
No. A basic weighing scale and a measuring tape are useful, and a kitchen scale is helpful but optional. The book teaches you to measure portions with your own katori, spoon and hand — that's the whole point of Step 4.
Yes — three of them: a 1,400-calorie vegetarian week, a 1,600-calorie week including egg and non-veg, and instructions for scaling to 1,800. But they're presented as examples of what a well-built day looks like. The book's real goal is teaching you to write your own, because your calorie number won't be the same as anyone else's.
Yes. There's a chapter on how much exercise you actually need (based on WHO recommendations) and a complete beginner home workout plan — two no-equipment strength routines with an easier version of every exercise, a weekly schedule, warm-up, cool-down and a clear way to progress over time.
The book teaches a gradual, steady approach — around 0.5 kg per week for most people, which is the pace health agencies recommend and the pace at which people are most likely to keep the weight off. It deliberately makes no promises about your individual results, because results depend on your body, your consistency and your circumstances.
No. This is general health education for adults, not medical advice and not a treatment plan. If you have any medical condition — diabetes, high blood pressure, heart, kidney or liver disease, thyroid problems, PCOS — or you're pregnant or breastfeeding, under 18 or over 65, or take regular medication, please consult a doctor or registered dietitian before making changes. The book repeats this wherever it's relevant and never tells you to change or stop prescribed medicine.
It's delivered as PDF files you download instantly and can read on a phone, tablet, laptop or print out. The worksheets at the back are designed to be printed or copied into a notebook.
Learn the step-by-step method to build a practical diet plan around your body, your kitchen and your daily routine — and keep the skill for good.