A free weight-gain diet plan with familiar food
Find a starting calorie estimate for your goal. Get a sample week of Pakistani meals with foods such as eggs, milk, roti and daal.
- A calorie estimate based on your body and activity
- A 7-day PDF selected for your goal and calorie range
- Meal ideas using ordinary Pakistani foods
- Download your plan free, with email updates optional
Get my free sample plan
For adults. General meal ideas, with an estimated calorie target. Email updates are optional.
An example day with familiar meals
This is an example at about 2,600 calories. Your PDF is a sample plan selected for your goal and calorie range; it is not a nutritionist consultation.
Example day
≈ 2,390 kcal of 2,600 kcal
- NashtaRoti2.5 × 1 tandoori roti600 kcal
- LunchChicken Biryani1.5 × 1 plate825 kcal
- DinnerChicken Karahi2.5 × 1 katori725 kcal
- SnackDoodh Patti2 × 1 cup240 kcal
That's about 10rotis' worth of energy: the energy, not the menu.
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Keep track of your meals in the app
Log what you eat and track your water in NutriHygiene. Available on Android; the iPhone app is awaiting review.