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Home / Health Tools / Free Diet Plan Generator

Free Diet Plan Generator

Free diet plan generator: build a personalised 7-day meal plan in 30 seconds for weight loss or gain, fertility, pregnancy or baby food, Indian or global.

Written by HealthSensibly Editorial TeamReviewed by the HealthSensibly editorial teamUpdated

Pick a plan to start

⚖️Weight Loss Diet PlanA 7-day plan built on calorie counting for safe, steady weight loss — Indian or global, veg or non-veg.Build my plan →🤰Pregnancy Diet PlanMeals planned by trimester, covering the added protein, iron and calcium pregnancy calls for.Build my plan →👶Baby Food ChartFirst foods, textures and portion sizes for each month from 6 months to 2 years.Build my plan →💪Weight Gain Diet PlanGain on a healthy calorie surplus, with protein in every meal and no junk.Build my plan →🌺PCOS Diet PlanIndian or global low-GI meals to help with weight, periods and insulin.Build my plan →🩺Gestational Diabetes DietPregnancy meals and snacks with a low GI to help hold blood sugar steady.Build my plan →🤱Postpartum Diet PlanMeals for recovery and breastfeeding after a normal or C-section birth.Build my plan →🍼Breastfeeding Diet PlanAdded calories, fluids and nutrients for nursing mothers, matched to your baby’s age.Build my plan →🩸Iron-Rich Diet for AnaemiaIndian or global meals packed with iron and paired with vitamin C to help lift haemoglobin.Build my plan →🧒Toddler Food ChartSoft family food, snacks and milk amounts for children aged 1–3.Build my plan →🎒Kids Diet ChartWholesome breakfasts, school tiffins and dinners for children aged 3–10.Build my plan →🦋Thyroid Diet PlanMeals for hypothyroidism or hyperthyroidism, plus tips on when to take your tablet.Build my plan →🌙Menopause Diet PlanFibre, protein and calcium to look after your bones, heart and weight.Build my plan →🩸Diabetes Diet PlanSteady-carb, low-GI meals for prediabetes and type 2 diabetesBuild my plan →❤️High Blood Pressure Diet PlanDASH-style, low-salt meals packed with dal, dairy, fruit and vegetablesBuild my plan →🫀Cholesterol Diet PlanMeals with more soluble fibre and less saturated fat to help bring LDL downBuild my plan →🍃Fatty Liver Diet PlanSugar-free, fibre-rich meals aimed at cutting liver fatBuild my plan →🦶Uric Acid Diet PlanLow-purine meals for gout with lots of water, vegetables and dairyBuild my plan →🗓️Diet Plan for Irregular PeriodsSteady, balanced low-GI meals with iron and good fats for a more regular cycleBuild my plan →🌷Endometriosis Diet PlanAnti-inflammatory eating with omega-3 and fibre, and less sugar and red meatBuild my plan →🧫IVF Diet PlanPregnancy-safe meals that support fertility, rich in protein, folate and ironBuild my plan →👧Diet Plan for Teenage GirlsFuel for growing, studying and playing sportBuild my plan →💇Diet for Hair GrowthMeals rich in protein, iron, zinc and biotin to support healthy hairBuild my plan →✨Diet for Glowing SkinMeals full of vitamins, omega-3 and fibre, with less sugar, for healthier skinBuild my plan →🌱High-Protein Vegetarian Diet PlanRoughly 1.4 g protein per kg from soy, sprouts, curd, paneer and dalBuild my plan →🥑Indian Keto Diet PlanEggs, paneer, nuts and low-carb veg make up these very low-carb Indian or global mealsBuild my plan →⏳Intermittent Fasting Diet Plan16:8 eating with 3 balanced meals from 12 pm to 8 pmBuild my plan →🥦Diet Plan for ConstipationFibre-rich meals, plenty of fluids and a fibre boost every nightBuild my plan →🦴Calcium-Rich Diet PlanDaily calcium from ragi, sesame, tofu, paneer, curd and milkBuild my plan →🌸Fertility Diet PlanEating to prepare for pregnancy, including a PCOS-friendly option.Build my plan →

What should your plan help with?

Free · ready in about 30 seconds · nothing you enter leaves your browser.

How our diet plan generator builds your plan

Start by choosing your goal, then a cuisine (Indian or global) and a diet type (vegetarian, eggetarian, non-veg or Jain), and list anything you don’t eat. For adults, we estimate daily calorie needs using the Mifflin–St Jeor equation — the method most dietitians trust — and then tailor that number to your goal: a modest deficit to lose weight, a surplus to gain, and the recommended extra energy for each pregnancy trimester.

Each day in the plan is matched to your calorie target, and every meal includes protein. Plans for babies follow World Health Organization guidance on age-appropriate textures, portion sizes and number of meals.

What’s included

  • Seven days of meals, each with breakfast, a mid-morning bite, lunch, an evening snack and dinner
  • Your BMI plus daily targets for calories and protein
  • Goal-specific tips and a list of foods to limit or avoid
  • A free PDF, WhatsApp sharing and an emailed link

We don’t save your answers — they remain in your browser. Identical answers always produce an identical plan, so anyone opening a link you share sees exactly what you see.

Your questions, answered

Do I have to pay or sign up?

No. Building the plan, downloading the PDF and getting the email link cost nothing, and you don’t need an account.

Which diet types can I choose?

Vegetarian, Eggetarian, Non-veg and Jain. The Jain option skips onion, garlic and root vegetables, and you can also exclude dairy, gluten or nuts.

How is my calorie target worked out?

We combine the Mifflin–St Jeor equation with your activity level. Treat the result as an estimate: weigh yourself over 2–3 weeks and tweak portions if your weight is moving faster or slower than expected.

Should I still see a dietitian?

The plan is a useful place to start, not a substitute for professional advice. If you are pregnant or breastfeeding, or live with diabetes, thyroid disease, PCOS or kidney disease, review it with your doctor or a registered dietitian.

References: Mifflin–St Jeor (Am J Clin Nutr) · WHO infant feeding · ACOG: Healthy eating during pregnancy

Checked against the sources listed above. This is general health information and not medical advice — please ask your doctor or a registered dietitian what suits you.

Who wrote and checked this

Written byHealthSensibly Editorial Team

Our editors write every tool explainer and guide in plain language from current guidelines and research, and list the sources on the page.

ReviewReviewed by the HealthSensibly editorial team

We check every tool and guide against the sources listed on the page and update it when guidance changes.

Updated: · How we write and review content