Sample output
A real Plately day plan
This is the kind of plan Plately generates in about 20 seconds — built here for a 68 kg adult, vegetarian, mild weight-loss goal, moderate activity, no allergies. Yours is calculated from your own profile.
1720
Calories
92 g
Protein
5
Meals
10 glasses
Water goal
7:30 AM · Breakfast
Besan chilla with mint chutney + curd
2 medium chillas · 1 katori curd
- Protein
- 19 g
- Carbs
- 38 g
- Fat
- 15 g
11:00 AM · Mid-morning
Sprouted moong chaat
1 katori · lemon, onion, tomato
- Protein
- 8 g
- Carbs
- 18 g
- Fat
- 2 g
1:30 PM · Lunch
Rajma, 2 phulkas, cucumber salad, curd
1 katori rajma · 2 phulkas · 1 katori curd
- Protein
- 23 g
- Carbs
- 78 g
- Fat
- 14 g
5:00 PM · Evening
Soya chunk bhurji + masala chai
50 g dry soya · 1 cup chai (no sugar)
- Protein
- 27 g
- Carbs
- 16 g
- Fat
- 8 g
8:30 PM · Dinner
Moong dal, lauki sabzi, 1 katori rice
1 katori dal · 1 katori sabzi · 1 katori rice
- Protein
- 15 g
- Carbs
- 62 g
- Fat
- 9 g
Day total
1720 kcal · 92 g protein · 212 g carbs · 48 g fat — roughly a 450 kcal deficit for this profile.
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