Kitchen calendar
This page is an educational meal calendar, not empty form boxes. Read how it works, then enter age, weight, height, activity, and veg or non-veg. You get three different weeks with measured portions — millet or rice, dal or other protein, greens, curd, and a small juice.
Why three weeks: week 1 is a gentle start, week 2 changes the grain and protein so you do not eat the same dal every day, week 3 rotates again. Amounts scale with the weight you type. They are kitchen guides, not a hospital diet chart.
Gentle loss or gain here means a small calorie shift, not a crash. Diabetes, kidney disease, pregnancy, heart failure, or a BMI under 18.5 need a personal clinician plan. Keep prescribed medicines. Pair the calendar with the bone-safe workout and millet cooking notes.
How this works: tell us age, weight, height, activity, goal, and veg or non-veg. We build three different full weeks (21 days) with measured amounts — rice / millet / quinoa, dal / paneer / chicken / fish, greens, curd, and small juices. Educational guide only.
Step 2 · Your recommended plan
Use these amounts across breakfast, lunch, and dinner. Numbers scale with your weight.
| Item | Amount / day | Nutrients |
|---|
Diabetes, kidney disease, heart failure, pregnancy, underweight children, or BMI under 18.5 need a personal plan. This calendar is a kitchen companion, not a clinic chart.
These are our own site photos of food plates — not body photos and not a medical result. A common rushed plate versus a steadier home plate you can aim for most days.
