Free Daily Meal Plans for Kids, Adults & Seniors

Pick an age group and a vegetarian, egg or non-vegetarian diet to see a balanced one-day meal plan. These are starter templates: adjust portions to your calorie needs, activity level and weight goal.

Category
Diet type
Daily Plan

Children • Veg

Tip: drink water throughout the day

Breakfast

  • Milk + banana
  • Vegetable poha (small bowl)

Mid-morning

  • Seasonal fruit
  • Handful of nuts (if age-appropriate)

Lunch

  • Rice/roti
  • Dal
  • Mixed veg
  • Curd

Evening

  • Sprouts chaat or corn
  • Buttermilk

Dinner

  • Roti
  • Paneer/soya curry
  • Salad
Daily Plan

Children • Eggetarian

Tip: drink water throughout the day

Breakfast

  • Boiled egg + toast
  • Milk

Mid-morning

  • Fruit bowl

Lunch

  • Rice/roti
  • Dal
  • Veg sabzi
  • Curd

Evening

  • Egg sandwich (half)
  • Lemon water

Dinner

  • Veg pulao
  • Boiled egg
  • Salad
Daily Plan

Children • Non-veg

Tip: drink water throughout the day

Breakfast

  • Milk
  • Oats or upma

Mid-morning

  • Fruit

Lunch

  • Rice/roti
  • Chicken/fish curry (small)
  • Veg sabzi

Evening

  • Yogurt smoothie

Dinner

  • Roti
  • Egg curry or chicken soup
  • Salad
Daily Plan

Adult Men • Veg

Tip: drink water throughout the day

Breakfast

  • Moong dal chilla / oats
  • Fruit

Mid-morning

  • Coconut water / buttermilk

Lunch

  • Roti + rice (as needed)
  • Dal
  • Sabzi
  • Salad

Evening

  • Roasted chana / sprouts
  • Tea/coffee (no sugar)

Dinner

  • Roti
  • Paneer/soya + veg
  • Salad
Daily Plan

Adult Men • Eggetarian

Tip: drink water throughout the day

Breakfast

  • 2 eggs (boiled/omelet)
  • Toast / roti
  • Fruit

Mid-morning

  • Nuts + water

Lunch

  • Roti
  • Dal
  • Veg sabzi
  • Curd

Evening

  • Egg bhurji (small) or sprouts

Dinner

  • Roti
  • Egg curry
  • Salad
Daily Plan

Adult Men • Non-veg

Tip: drink water throughout the day

Breakfast

  • Oats + milk
  • Boiled eggs (optional)

Mid-morning

  • Fruit

Lunch

  • Rice/roti
  • Chicken/fish
  • Veg sabzi
  • Salad

Evening

  • Greek yogurt / buttermilk

Dinner

  • Roti
  • Chicken soup / fish
  • Veg
Daily Plan

Adult Women • Veg

Tip: drink water throughout the day

Breakfast

  • Idli/upma/poha
  • Fruit

Mid-morning

  • Coconut water

Lunch

  • Roti
  • Dal
  • Veg sabzi
  • Curd
  • Salad

Evening

  • Makhana / nuts

Dinner

  • Roti
  • Paneer/soya + veg
  • Salad
Daily Plan

Adult Women • Eggetarian

Tip: drink water throughout the day

Breakfast

  • 1–2 eggs (boiled)
  • Toast
  • Fruit

Mid-morning

  • Fruit + water

Lunch

  • Roti
  • Dal
  • Veg sabzi
  • Curd

Evening

  • Egg salad (small) / sprouts

Dinner

  • Roti
  • Egg curry
  • Veg soup
Daily Plan

Adult Women • Non-veg

Tip: drink water throughout the day

Breakfast

  • Oats/poha
  • Fruit

Mid-morning

  • Buttermilk

Lunch

  • Roti
  • Chicken/fish (moderate)
  • Veg
  • Salad

Evening

  • Yogurt / nuts

Dinner

  • Veg + chicken soup / fish
  • Salad
Daily Plan

Senior Men • Veg

Tip: drink water throughout the day

Breakfast

  • Soft oats/dalia
  • Fruit

Mid-morning

  • Herbal tea
  • Fruit (small)

Lunch

  • Soft roti/rice
  • Dal
  • Cooked veg
  • Curd

Evening

  • Soup
  • Roasted chana (small)

Dinner

  • Khichdi
  • Salad (as tolerated)
Daily Plan

Senior Men • Eggetarian

Tip: drink water throughout the day

Breakfast

  • Boiled egg
  • Dalia/oats

Mid-morning

  • Fruit (small)

Lunch

  • Roti/rice
  • Dal
  • Cooked veg
  • Curd

Evening

  • Egg soup (light)

Dinner

  • Khichdi
  • Boiled egg (optional)
Daily Plan

Senior Men • Non-veg

Tip: drink water throughout the day

Breakfast

  • Oats/dalia
  • Fruit

Mid-morning

  • Buttermilk

Lunch

  • Soft rice
  • Fish (light)
  • Cooked veg

Evening

  • Chicken soup (light)

Dinner

  • Khichdi
  • Veg soup
Daily Plan

Senior Women • Veg

Tip: drink water throughout the day

Breakfast

  • Dalia/oats
  • Fruit

Mid-morning

  • Coconut water

Lunch

  • Roti/rice
  • Dal
  • Cooked veg
  • Curd

Evening

  • Soup
  • Makhana (small)

Dinner

  • Khichdi
  • Salad (as tolerated)
Daily Plan

Senior Women • Eggetarian

Tip: drink water throughout the day

Breakfast

  • Boiled egg
  • Oats

Mid-morning

  • Fruit

Lunch

  • Roti/rice
  • Dal
  • Cooked veg
  • Curd

Evening

  • Egg soup (light)

Dinner

  • Khichdi
  • Boiled egg (optional)
Daily Plan

Senior Women • Non-veg

Tip: drink water throughout the day

Breakfast

  • Dalia/oats
  • Fruit

Mid-morning

  • Buttermilk

Lunch

  • Rice
  • Fish/chicken (light)
  • Cooked veg

Evening

  • Soup

Dinner

  • Khichdi
  • Veg soup

Healthy eating guidelines

  • Prefer whole grains + seasonal vegetables.
  • Keep added sugar low.
  • Adjust portions based on activity & goals.

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