Create your first meal plan
Updated 2026-07-06
Your meal plan is the heart of Diet2Fit. Once you tell the app a little about yourself and what you want to achieve, it builds a full week of meals — Monday to Sunday — using foods from our Indian-first food database, with portions and macros worked out for you. Every plan is built on templates reviewed by experienced nutritionists, so you are not starting from a random calorie number. Here is how to get from a fresh install to a plan you actually want to follow.
Step 1: Complete your profile
Before the app can plan your meals, it needs the basics: your age, sex, height, current weight, and how active you are on a typical day. Be honest here — especially about activity. If your day is mostly sitting at a desk with a short evening walk, that is "lightly active", not "very active". Overstating activity is the single most common reason people get a plan with more calories than they actually burn.
You will also tell the app about your food preferences, such as whether you eat vegetarian or non-vegetarian food, so the plan suggests meals you will actually eat — dal-roti-sabzi combinations for one person, egg or chicken options for another.
Step 2: Choose your goal
Next, pick what you want to do: lose weight, maintain your current weight, or gain. Your goal decides how your daily calorie target is adjusted from your estimated daily burn. You can change this later at any time — see our article on changing your goal — so do not agonize over it. If you are unsure, maintaining is a perfectly good place to start while you build the logging habit.
Step 3: Review your weekly plan
Diet2Fit then generates your weekly plan. Open the My Plan tab to see it. The weekly overview shows each day of the week, Monday through Sunday, with the meals planned for that day. Tap into any day and you will see, for every meal:
- Portions in familiar measures (for example, 2 rotis, 1 katori dal, 1 katori sabzi)
- Macros — the protein, carbs, and fat that meal contributes
- A nutrition score so you can see at a glance how balanced the meal is
Spend a few minutes just reading through the week before you start. You are checking two things: does the food look like what your kitchen actually makes, and do the portions look realistic for you?
Step 4: Edit before you commit
Every day in your plan is editable individually. If Wednesday's lunch suggests something your family never cooks, tap that day and change just that meal — you do not have to regenerate the whole week. Common first-week edits:
- Swapping a breakfast you dislike for one you will genuinely eat
- Adjusting dinner to match what is usually cooked at home
- Making the weekend lighter or more flexible if you often eat out
A plan you edit to fit your kitchen is a plan you will follow. A "perfect" plan you ignore by Thursday helps nobody.
Step 5: Turn on meal reminders
Finally, switch on meal reminders and set them to the times you actually eat — not the times you think you should eat. If lunch at your office is at 1:30 pm, set the reminder for 1:30 pm. Reminders that arrive at the wrong time get swiped away and eventually ignored. You can also add reminders for water, workouts, supplements, and weigh-ins later.
One tip before you start
For your first week, treat the plan as a measuring exercise, not a test. Follow it as closely as you comfortably can, log everything in the Daily Log tab (including the off-plan chai and biscuits — the app has off-plan logging for exactly this), and look at your first weekly report. That one honest week tells you far more about your habits than any calculator can.
If you have a medical condition, are pregnant, or take regular medication, please consult a doctor or registered dietitian before starting any new eating plan.
Still stuck? Email contact@diet2fit.com — a human reads every message.