Not eating Indian food? See our Low GI plan for any cuisine →
SundayPlateA personalised meal plan built around your food, your goals.
Dal and roti on Monday. Avocado toast on Sunday. Pasta on Friday. Chicken curry on Saturday. SundayPlate builds your 7-day blood sugar-friendly week around how you actually eat — not a diet blog's idea of it.
Takes 2 minutes · No credit card · Indian food supported
See your day before you commit
Tell us your goal and food preferences. We'll show you exactly what a Low GI day looks like for you — free, instantly.
Every “diabetic meal plan” gives you grilled chicken and quinoa. You eat dal Monday, avocado toast Sunday, pasta Friday. No app was built for that reality.
You've been eating the same 4 “safe” meals for months. Methi roti. Moong dal. Repeat. It works — but you're bored to death and it's not sustainable.
You try a tracker. Entering dal makhani takes 12 minutes. Western apps don't know what poha is. You give up by Wednesday. Every. Single. Time.
Your food life isn't one cuisine. Your plan shouldn't be either.
Indian roots, global life. Masala oats on Tuesday, eggs on toast on Thursday, pasta on Friday — all planned around your Low GI target, all in one week.
Dal tadka
Dosa
Palak paneerAnswer 5 questions
Your goal (blood sugar, PCOS, weight loss), cuisine preference (Indian, mixed, global), diet type, and calorie target. Takes under 2 minutes.
Get your plan instantly
Full 7-day plan with GI scores, calorie counts per meal, and a weekly grocery list — generated in under a minute and sent to your inbox.
Don't like a meal? Swap it
Tap swap on any breakfast, lunch, dinner, or snack. A replacement meal is generated in seconds — same calories, same goal, different food.
Built for your real life, not a diet blog
Weddings. Office lunches. Festival sweets. A Friday where you just want pizza. SundayPlate has an answer for all of it — without guilt or starting over.
We adjust the rest of your week so one celebration doesn't derail your Low GI progress. Enjoy it. We'll rebalance around it.
Tell us roughly what you ate. We adjust dinner and tomorrow's plan to keep your week on track — no guilt, no spiral.
Get two quick Low GI options you can make in under 10 minutes, or approved no-cook alternatives. One tap. Done.
Here's your actual week
Sample: Mixed eating · Low GI · 1,500 cal · Indian-rooted with a few Western meals woven in — just like your real week. Yours is matched to your own preferences and calorie target.
Avg calories
~1,207 cal
Avg carbs
~138g
Avg protein
~58g
GI rating
Mostly Low
Masala oats upma + curd
280 cal
11g P
Moong dal khichdi + cucumber raita
390 cal
18g P
Palak paneer + 1 bajra roti
420 cal
22g P
Roasted chana + 1 guava
160 cal
7g P
Besan chilla (2) + pudina chutney
260 cal
14g P
Rajma curry + small brown rice
410 cal
20g P
Lauki sabzi + moong dal + 1 roti
370 cal
18g P
Handful of mixed nuts + 1 small apple
190 cal
5g P
Avocado toast (1 slice rye) + poached egg
280 cal
12g P
Chana dal + spinach sabzi + 1 jowar roti
400 cal
20g P
Methi thepla (2) + low-fat curd + pickle
390 cal
14g P
Roasted makhana (30g)
110 cal
4g P
Idli (2) + sambar (no potato) + coconut chutney
240 cal
9g P
Sprouted moong salad + curd + jeera tadka
320 cal
18g P
Paneer tikka + bhindi masala + 1 roti
450 cal
28g P
Walnuts (4) + 1 small pear
180 cal
4g P
Dalia (broken wheat) khichdi + curd
270 cal
10g P
Toor dal + mixed veg sabzi + 1 bajra roti
390 cal
18g P
Pasta arrabiata (wholegrain) + side salad
420 cal
14g P
Buttermilk (chaas) + roasted chana
130 cal
8g P
Pesarattu (moong dosa, 2) + ginger chutney
260 cal
14g P
Kadhi + small brown rice + kachumber salad
380 cal
14g P
Chicken curry (small portion) + 1 roti
420 cal
32g P
1 small banana + peanuts (15g)
170 cal
5g P
Scrambled eggs + avocado + sourdough toast
320 cal
18g P
Dal makhani (small) + jeera brown rice + raita
430 cal
18g P
Paneer bhurji + palak sabzi + 1 roti
400 cal
26g P
Masala chaas + 4 almonds
100 cal
5g P
Sample plan — Mixed eating (Indian-rooted) · Low GI · ~1,500 cal · Generated by SundayPlate
How SundayPlate is different
You've probably tried HealthifyMe. Or asked ChatGPT. Here's why neither stuck.
Tracks what you ate. No weekly plan, no grocery list, no Sunday rhythm.
✓ SundayPlate plans your week on Sunday, then tracks daily — so every log has a purpose.
Generic calorie tracker. Not a Low GI system. Doesn't know your GI goals.
✓ Built Low GI from day one. Every meal, every snack — scored and matched to your target.
Ask for an Indian Low GI plan — get grilled salmon and quinoa. Forgets you the next session.
✓ Real Indian food — dal, sabzi, roti, egg curry, chicken. Veg or non-veg. Remembered every week.
Same plan every time. No memory of what you skipped, what you hated, what didn't work.
✓ Week 4's plan is visibly different from Week 1. It learned from what you actually cooked.
ChatGPT is a great chef. HealthifyMe is a food diary. SundayPlate is your weekly system.
Your first week — ready in 2 minutes.
Answer 5 questions about your goal and food preferences. Get a full 7-day personalised plan with GI scores, calorie counts, and a grocery list — free to try, no card needed.
Build my 7-day plan — free →No credit card. No spam. Day 1 free, full week unlocks for $5.99.