How this planner splits your day
The planner divides your calorie target across meals using ratios that keep energy steady and hunger manageable: breakfast and dinner slightly lighter, lunch the largest meal, and snacks around 10% each. There is nothing magical about any particular split — total daily calories and protein decide results — but a consistent structure makes any target far easier to hit.
Don't have a calorie target yet? Get one from the calorie calculator, then convert it to protein, carb and fat targets with the macro calculator.
Building each meal
A simple template that works for almost any cuisine: fill half your plate with vegetables, a quarter with protein (dal, beans, paneer, eggs, chicken or fish), and a quarter with whole-grain carbs (roti, rice, oats), plus a small amount of healthy fat. Meals built this way naturally land near their calorie share without weighing everything.
Meal timing myths
Eating after 8 pm does not inherently cause weight gain, and breakfast is not mandatory — trials consistently show that when you eat matters far less than how much you eat over the day. Choose the meal pattern you can repeat on your busiest day; that is the "best" one.
Sources & references
- Institute of Medicine. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Protein and Amino Acids. 2005.
- Schoenfeld BJ, Aragon AA, Krieger JW. Effects of meal frequency on weight loss and body composition: a meta-analysis. Nutr Rev. 2015;73(2):69–82.