Vegetables and fruits
Fill half the plate with fruits and vegetables for fiber, color, and key vitamins and minerals that help you feel your best.
Balanced plate guidance for everyday nutrition
Eat what you love — Just balance it.
Easy Indian recipes shaped for everyday nutrition.
NutriPlatter helps you create meals that are nutritious, delicious, and easy to prepare—without overthinking or restriction.
- Build quick meals that stay balanced and satisfying
- Cook with simple ingredients — you already have
- Make healthy eating feel easy — not overwhelming
Balanced plate guide
What a balanced meal should look like
Inspired by healthy plate guidance from Harvard.
Protein
Use lentils, beans, eggs, fish, chicken, tofu, nuts, or seeds for fullness and strength.
Whole-grain carbs
Choose brown rice, millet, oats, or whole-wheat for steadier energy and better digestion.
Healthy fats
Add a little healthy fat, mainly from plant foods like nuts and seeds or cold-pressed oils, to help your body absorb nutrients and feel satisfied.
Recipe discovery
Browse balanced Indian recipes
Filter by meal type and tap a recipe card to explore it.
Weekly meal planner
Generate a weekly meal plan based on your goal
View your full week's plan at a glance & Download a complete week's grocery list based on Store Layout for fast shopping as well as a Recipe list as PDFs
Generate a plan to begin
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NutriPlatter Hacks
🌿 Nutri Hacks
Small changes. Better nutrition.
🌾 Idli & Dosa hacks
Upgrade batter: replace half the white rice with millets like ragi, foxtail, kodo, or barnyard.
Example: A 50/50 rice-millet mix triples the fiber content and doubles the iron intake compared to standard white rice batter.
🥇 Roti / Chapati hacks
Add vegetables to dough: spinach, beetroot, carrot, methi, pumpkin puree.
Add protein to dough: besan, sattu, soy flour, tofu, paneer.
Example: Add 2 tbsp besan to chapati dough for a simple protein boost 💪
🍚 Rice hacks
Mix rice with: lentils, quinoa, millets, chickpeas.
Example: Add chana or dal to rice for more protein and fiber 🌿
Add vegetables directly into rice: peas, carrot, beans, spinach.
toss the rice with parboiled sprouted fenugreek (methi) seeds or green moong sprouts before steaming.
Example: Adding sprouted grains cuts the net glycemic load of the rice dish in half and adds gut-friendly living enzymes.
🥚 Breakfast hacks
Upgrade toast: peanut butter, hummus, avocado, boiled eggs, tofu scramble.
Example: Instead of bread + butter only, add protein and healthy fats.
💪 Protein boosts
Add protein to meals with beans, paneer, tofu, eggs, yogurt, lentils, nuts, seeds.
Turn salads or rice into a filling meal with a simple protein boost.
🌾 Fiber boosts
Add more fiber using vegetables, whole grains, oats, legumes, seeds, and fruits.
Fiber helps you feel full longer and supports digestion.
🫓 Paratha Filling hacks
Upgrade potato filling: swap half the mashed potatoes with grated paneer, tofu, or boiled mashed green peas.
Example: A 50/50 potato-paneer filling triples the protein content and adds bone-strengthening calcium to your breakfast.
🍲 Gravy hacks
Upgrade dairy fats: replace heavy cream with whisked low-fat yogurt, creamed soaked almonds/cashews, or blended sesame and melon seeds.
Example: Swapping cream for seed paste cuts saturated fat by 60% and increases heart-healthy unsaturated fats, magnesium, and plant protein.
🌾 Shrikhand hacks
Upgrade hung curd sweets: sweeten using thick mango pulp (aamras) or pureed figs instead of refined sugar powder.
Example: Using fruit purees introduces natural vitamins and minerals, removing 100% of the refined empty calories.
🥤 Smoothie hacks
Avoid fruit-only smoothies. Add seeds, oats, yogurt, nut butter for balance.
🥗 Salad hacks
Most salads are low satiety—add beans, paneer, tofu, peanuts, or yogurt dressing.
Add protein to salads so they actually keep you full 🌿
🥞 Pancake & Waffle hacks
Upgrade flour: swap half the refined flour with rolled oats and ground nuts or seeds (like almond flour, flaxseed, or chia).
Example: Blending in oats, nuts, and seeds triples the healthy fats (Omega-3s), doubles the protein, and adds zinc to support immune health and sustained energy.
🍝 Pasta & Noodle hacks
Upgrade wheat pasta: mix in 50% spiralized zucchini noodles (zoodles) or spaghetti squash.
Example: Blending vegetable noodles into regular pasta cuts calories in half while tripling the vitamin A content.
🥘 Khichdi & Upma hacks
Upgrade grains: replace half the rice or semolina (suji) with broken wheat (dalia) or quinoa.
Example: Swapping half the suji for dalia doubles the magnesium intake and lowers the glycemic index to prevent post-meal sluggishness.
🍲 Sambhar Rice / Bisi Bele Bhath hacks
Upgrade rice-lentil pots: replace the rice entirely with steel-cut oats or millets like little millet.
Example: Using little millet triples the magnesium intake and delivers complex carbs that keep you full for up to 4 hours longer.
🥛 Golden Milk & Turmeric hacks
Upgrade haldi dishes: always pair turmeric with a pinch of freshly ground black pepper and a healthy fat like ghee.
Example: The piperine in black pepper increases the bioavailability and absorption of turmeric's active curcumin by up to 2000%.
🍜 Maggi / noodle hacks
Add eggs or tofu, frozen veggies, peanut topping, and a yogurt side.
Turn instant noodles into a more balanced meal 👀