AI Punjabi Diet · ਪੰਜਾਬੀ ਖੁਰਾਕ
Punjabi Home Made diet,
Scientifically Tuned.
ਘਰ ਦੀ ਖੁਰਾਕ · authentic Punjabi meals personalized to your body, goal, and budget. Powered by AI.
Choose your diet plan
12 curated plans · each crafted in the voice of a world-class dietician.
Sample daily menu
🦁 Simple Home Diet
Traditional Punjabi meals (dal, roti, paneer, lassi) calibrated to TDEE with controlled ghee and high protein.
2200–2600 kcal
Protein 130–160g
Breakfast
Aloo paratha + dahi + masala chai
520 kcal
P22 C68 F18
Mid-meal
Roasted chana + buttermilk
220 kcal
P14 C28 F4
Lunch
2 roti + rajma + sabzi + salad + dahi
680 kcal
P32 C90 F18
Snack
Paneer tikka (100g) + green chutney
280 kcal
P22 C6 F18
Dinner
Tandoori roti + dal makhani (light) + bhindi
580 kcal
P26 C76 F16
Bedtime
Haldi doodh (low-fat)
160 kcal
P10 C18 F4
Do
- ✓Sarson da saag (winter)
- ✓Dahi/lassi daily
- ✓Tandoori paneer/chicken
- ✓Bajra/makki roti
Avoid
- ✗Deep-fried pakora daily
- ✗Sugary lassi
- ✗Excess ghee tadka
- ✗White sugar mithai
Dietician
Dr. Harleen Kaur
PhD Nutrition, 18 yrs Punjab fitness coach
Smart onboarding
A few details so the coach can tailor your plan. Saved to your profile and used across Workouts & Programs.