Family Diet Chart
Personalized weekly vegetarian Indian meal plan
View by member
M1
Member 1 · Age 19
Male · 60 kg
Maintain + lean muscle
Protein target~108g protein/day
Calories~2400 kcal
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M2
Member 2 · Age 23
Male · 60 kg
Recomp — lose belly fat + build muscle (skinny-fat)
Protein target~120g protein/day
Calories~2200 kcal (slight deficit)
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M3
Member 3 · Age 50
Female · 56 kg
Maintain weight, bone health, hormonal balance
Protein target~78–85g protein/day
Calories~1700 kcal
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M4
Member 4 · Age 56
Male · 74 kg
Maintain lean mass, heart health, joint care
Protein target~85–95g protein/day
Calories~2000 kcal
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