The AadiFit Adaptive Diet Builder creates a personalised Indian meal plan that adjusts weekly as your body responds.
Build a personalised diet plan that adapts to your body, goals and lifestyle. Goes beyond calorie counting to optimise macros, meal timing and food choices.
Enter stats, goal, and regional food preferences.
Receive macros and Indian meals you can cook.
Update when weight trend or hunger shifts.
Biomarkers and constraints that refine carb timing, gut protocol, and iron strategy.
No hidden tiers. Start free, upgrade only when you want deeper analysis.
Build an adaptive Indian meal plan for fat loss or muscle gain.
Deeper analysis and coach-level protocols for Personalised Diet Plan Builder.
Direct coaching from Coach Aditya, built around your numbers.
Enter the inputs relevant to Personalised Diet Plan Builder and generate your result in seconds.
Build a personalised diet plan that adapts to your body, goals and lifestyle. Goes beyond calorie counting to optimise macros, meal timing and food choices.
Your output translates data into a decision you can apply this week.
Re-run when inputs change materially or progress stalls for two weeks.
Most plans fail because they remove familiar foods instead of restructuring portions. Coach Aditya's recommendation: protein first at every meal, invert the dal-roti ratio, add curd for glycaemic blunting, and keep meals culturally sustainable. Use the Calorie Planner to set calorie targets before menu planning.
Yes, if protein combining and total intake are intentional. Dal with rice improves amino acid completeness, while paneer, curd, soy, and whey close daily gaps. Coach Aditya's recommendation is 1.6-2.2 g/kg bodyweight for growth phases. The TDEE Calculator aligns intake with expenditure.
Cooked moong dal delivers about 7 g protein per 100 g, paneer about 18 g per 100 g, and curd roughly 3.5 g per 100 g. Many traditional patterns land near 50-70 g per day, below common muscle targets. Coach Aditya's recommendation: spread protein across 3-5 feedings and track oils that erase a deficit.
Coach Aditya's recommendation: if your last full meal was more than three hours before training, use banana plus whey pre-workout for quick fuel. Post-workout, aim for dal-rice with added paneer, curd, or chicken to land near 30-45g protein in that meal. Sip 400-600ml fluid with electrolytes across the session. Match output to intake using the 1RM Calculator and the Recovery Optimizer so nutrition changes follow real fatigue, not guesswork.
A fixed meal plan sets the same calories and macros every day regardless of how your body responds. An adaptive diet adjusts weekly based on your actual weight trend, hunger signals, training performance, and adherence. If you lose weight faster than planned, calories are increased. If progress stalls, macros are shifted before reducing calories further.
Yes. A vegetarian Indian diet built around paneer, dal, curd, soy, eggs, and whey can meet the 1.6 to 2.2 g per kg protein target needed for muscle growth. The challenge is hitting protein targets without excessive carbohydrate intake from staples like rice and roti. The builder accounts for your cuisine preferences and distributes protein across regional food sources.
Cooked moong dal delivers about 7 g of protein per 100 g. Paneer provides approximately 18 g per 100 g. Curd provides roughly 3.5 g per 100 g. Many traditional Indian diets land near 50 to 70 g of protein daily — below the muscle-building threshold. The diet plan builds around combining these sources across 3 to 5 feedings to hit your target without relying on supplements alone.
Pre-workout: a meal 2 to 3 hours before training with carbohydrate and moderate protein works for most people. Dal-rice, banana with whey, or dal-rice with added paneer are practical Indian options. Post-workout: aim for 30 to 40 g of protein within 2 hours. Sip 400 to 600 ml fluid with electrolytes across the session. The plan sets your pre and post-workout meals based on your training time and food preferences.
Weekly is ideal for the adaptive approach. Weigh yourself daily and use the 7-day average to assess your rate of change. Adjust calories by 100 to 200 per day if the trend deviates from your target rate. Daily changes are counterproductive — daily weight fluctuates by 1 to 2 kg from water and food volume alone.