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Clean Eating 30-Day Reset | No-Maida, No-Added-Sugar Indian Meal Plan
Nutribox Meal Plan

Clean Eating 30-Day Reset Meal Plan

30 days without maida and added sugar. Still real Indian food.

A day-by-day plan that swaps white flour and sugar for whole grains, dals and natural sweetness from fruit. Roti, dal, sabzi and chai stay; the packets go.

  • 30 days planned
  • 0 maida
  • 0 added sugar
  • 12 recipe cards
  • 178 pages
BUY PDFSoft Copy Only · Check your email after payment Rs. 699BUY HARD COPYPrinted Book + FREE PDF· OUT OF STOCK Rs. 1,499

One-time payment · Instant PDF · Print the fridge sheets at home

👀 How it works ↓🗓️ See a real day ↓
Sound familiar?

Does this sound like you?

Clean eating is hard in Indian homes for these four reasons.

🍞
Maida is hiding everywhereBread, biscuits, rusk, naan and 'atta' noodles.
🍬
Sugar shows up all dayIn chai, in 'healthy' jaggery snacks and in packaged juices.
🧁
The 4 PM cravingNamkeen or a 'diet' biscuit to get through the evening.
🎉
Relatives and sweetsEvery visit and festival comes with a box of mithai.

This plan solves all four: a pantry audit, clean swaps for every meal, a 4 PM craving shield and scripts for when relatives offer sweets.

Simple

How it works

Three simple steps. That's it.

Pick your level1

🎯Pick your level

A 2-minute quiz picks 1,200, 1,500, 1,800 or 2,000 calories a day.

Clear the pantry and shop2

🛒Clear the pantry and shop

Swap out hidden maida and sugar, then use the ready list: about ₹950 a week for one person, ₹3,200 for a family of four.

Follow the daily menu3

✅Follow the daily menu

Breakfast, lunch, snack and dinner with timings. Tick it off and move to the next day.

Week 1 · Cleanse & Shield→Week 2 · Digestive Lightness→Week 3 · Palate Reset→Week 4 · Sustainable Mastery
Free preview

See a real day from the plan

This is Week 1 from the book. Tap any day to see what you'll eat.

DAY1

An Easy First Step

~1480 kcal~68 g proteinMon
  • Early morning6:45–7:15 am
    Warm water with lemon + 5 soaked almonds1 glass + nuts
    ✓
  • Breakfast8:30–9:00 am
    2 moong dal vegetable chillas + curdwith fresh mint chutney
    ✓
  • Mid-morning11:00 am
    1 crisp local guava with rock saltmedium whole fruit
    ✓
  • Lunch1:15–2:00 pm
    2 whole wheat phulkas + arhar dal + bhindihalf plate cucumber-tomato salad first
    ✓
  • Evening4:30–5:00 pm
    Spiced masala chai (no sugar) + roasted chana1 small cupped hand
    ✓
  • Dinner7:30–8:15 pm
    Clear vegetable soup + paneer bhurji + 1 phulka1 katori bhurji + warm phulka
    ✓
💡 On 1,800 kcal?Add 1 extra phulka at lunch and 1 glass of sattu chaas in the evening.
Today I also✓8 glasses water✓15-min walk✓7 hrs sleep✓Veg at 2 meals
DAY2

Building Fiber

~1490 kcal~64 g proteinTue
  • Early morning6:45–7:15 am
    Warm water + 2 walnut halves1 glass
    ✓
  • Breakfast8:30–9:00 am
    Vegetable daliya with carrots and beans1 large bowl + ½ katori curd
    ✓
  • Mid-morning11:00 am
    1 small local applesliced with cardamom powder
    ✓
  • Lunch1:15–2:00 pm
    ¾ katori brown rice + thick rajma gravywith onion-radish kachumber
    ✓
  • Evening4:30–5:00 pm
    Spiced thin chaas with roasted cumin1 tall glass
    ✓
  • Dinner7:30–8:15 pm
    Lauki chana dal + 1 warm jowar rotiwith sliced cucumber
    ✓
💡 On 1,200 kcal?Reduce brown rice to ½ katori at lunch and skip the evening chaas.
Today I also✓8 glasses water✓15-min walk✓7 hrs sleep✓Veg at 2 meals
DAY3

Conquering the Sugar Slump

~1510 kcal~66 g proteinWed
  • Early morning6:45–7:15 am
    Warm lemon water with a pinch of black salt1 glass
    ✓
  • Breakfast8:30–9:00 am
    Spiced rolled oats upma with peanuts and peas1 hearty bowl
    ✓
  • Mid-morning11:00 am
    1 soft date stuffed with 2 almond halvesnatural sweet support
    ✓
  • Lunch1:15–2:00 pm
    2 whole wheat phulkas + palak paneer + salad1 katori palak paneer (~50g paneer)
    ✓
  • Evening4:30–5:00 pm
    Roasted makhana (fox nuts) dry-roasted in cumin1 cupped bowl
    ✓
  • Dinner7:30–8:15 pm
    Moong dal khichdi with mixed vegetables + curd1 medium katori + plain curd
    ✓
💡 Day 3 Headache?Do not reach for biscuits. Sip warm salted chaas or coconut water to replenish electrolytes.
Today I also✓8 glasses water✓15-min walk✓7 hrs sleep✓Veg at 2 meals
DAY4

Midweek Energy

~1475 kcal~70 g proteinThu
  • Early morning6:45–7:15 am
    Warm water + 5 soaked almonds1 glass
    ✓
  • Breakfast8:30–9:00 am
    Vegetable poha with peas, peanuts, and lemon1 medium bowl + 1 boiled egg or ½ katori curd
    ✓
  • Mid-morning11:00 am
    1 sweet orange or seasonal mosambiwhole fruit, not juice
    ✓
  • Lunch1:15–2:00 pm
    2 jowar rotis + baingan bharta + yellow moong dalwith beet-carrot salad
    ✓
  • Evening4:30–5:00 pm
    Boiled kala chana chaat with chopped onions1 small katori
    ✓
  • Dinner7:30–8:15 pm
    Tofu / Paneer capsicum stir-fry + 1 phulkacooked with cumin and turmeric
    ✓
💡 On 1,800 kcal?Add 1 extra jowar roti at lunch and 1 glass toned milk at bedtime.
Today I also✓8 glasses water✓15-min walk✓7 hrs sleep✓Veg at 2 meals
DAY5

Clean Comfort

~1460 kcal~69 g proteinFri
  • Early morning6:45–7:15 am
    Warm water + 2 walnuts1 glass
    ✓
  • Breakfast8:30–9:00 am
    2 besan vegetable chillas + green chutneystuffed with grated cabbage and paneer
    ✓
  • Mid-morning11:00 am
    1 katori fresh papaya cubessprinkled with lemon juice
    ✓
  • Lunch1:15–2:00 pm
    Little millet or brown rice pulao + cucumber raitaloaded with beans, carrots, and peas
    ✓
  • Evening4:30–5:00 pm
    Unsweetened spiced tea + 1 cupped hand roasted chanachew thoroughly
    ✓
  • Dinner7:30–8:15 pm
    Yellow dal soup + grilled paneer cubes (60g)with steamed beans or cauliflower
    ✓
💡 On 1,200 kcal?Omit the grated paneer inside the morning chilla.
Today I also✓8 glasses water✓15-min walk✓7 hrs sleep✓Veg at 2 meals
DAY6

Weekend Lightness

~1520 kcal~65 g proteinSat
  • Early morning7:00–7:30 am
    Warm lemon water1 glass
    ✓
  • Breakfast8:45–9:15 am
    1 whole wheat methi paneer paratha + curdmade with ½ tsp cold-pressed oil on tawa
    ✓
  • Mid-morning11:15 am
    1 ripe pear or small applewhole fruit
    ✓
  • Lunch1:30–2:15 pm
    2 whole wheat phulkas + homestyle chole masalalarge plate grated radish and cucumber
    ✓
  • Evening4:45–5:15 pm
    Spiced buttermilk + roasted pumpkin seeds1 tall glass + 1 tbsp seeds
    ✓
  • Dinner7:45–8:30 pm
    Mixed vegetable dal (lauki, beans) + 1 phulkalight, easy-to-digest dinner
    ✓
💡 Dining Out Tonight?Order tandoori paneer or dal tadka with plain phulka; skip restaurant butter naan and gravies.
Today I also✓8 glasses water✓15-min walk✓7 hrs sleep✓Veg at 2 meals
DAY7

Week 1 Milestone

~1485 kcal~67 g proteinSun
  • Early morning7:00–7:30 am
    Warm water + 5 soaked almonds1 glass
    ✓
  • Breakfast8:45–9:15 am
    Sprouted whole moong pesarattu + coconut chutney2 small dosas
    ✓
  • Mid-morning11:15 am
    1 glass tender coconut waternatural refreshing electrolytes
    ✓
  • Lunch1:30–2:15 pm
    Vegetable brown biryani + cooling boondi raita1 katori biryani + 1 katori raita
    ✓
  • Evening4:45–5:15 pm
    Spiced tea (no sugar) + 1 boiled egg or roasted chanaclean protein snack
    ✓
  • Dinner7:30–8:15 pm
    Light yellow moong khichdi with cumin-mustard tadka1 medium bowl + kachumber salad
    ✓
💡 Celebrate TodayYou have completed 7 full days of zero maida and zero added sugar! Take your weekly measurements tonight.
Today I also✓8 glasses water✓15-min walk✓7 hrs sleep✓Veg at 2 meals

Tap a meal to tick it off, just like in the book.

📌 See the full Week 1 fridge sheet
Recipe cards

Simple, everyday Indian recipes

12 clean recipe cards in the book. Here are 4 of them.

Protein Moong Dal & Veggie Chilla
Week 1 recipe

Protein Moong Dal & Veggie Chilla

🍽 Serves 2⏱ 20 minutes~285 kcal17 g protein
See the recipe

You need

  • 1 cup yellow moong dal (soaked 3 hours)
  • ½ inch fresh ginger & 1 green chilli
  • ½ cup finely grated carrots & cabbage
  • 50 g fresh paneer (crumbled for filling)
  • 1 tsp cold-pressed oil for pan brushing
  • Salt, roasted cumin powder to taste

Method

  1. Grind soaked moong dal with ginger, chilli, and 3 tbsp water to a smooth, pourable batter.
  2. Stir in salt, cumin powder, and fresh grated vegetables.
  3. Heat an iron tawa, brush with a drop of oil, and spread a ladle of batter evenly.
  4. Sprinkle crumbled paneer over the surface; cook on medium flame for 2 minutes.
  5. Flip gently and cook the other side for 1 minute until golden and crisp.
  6. Serve hot with homemade mint-coriander chutney and fresh curd.

👨‍👩‍👧 Whole-family version: For children, fold into rolls with homemade hung curd spread; for teenagers, serve with 2 phulkas.

Rainbow Kala Chana & Pom Chaat
Week 2 recipe

Rainbow Kala Chana & Pom Chaat

🍽 Serves 2⏱ 10 minutes~240 kcal12 g protein
See the recipe

You need

  • 1.5 cups kala chana (boiled until tender)
  • ¼ cup fresh pomegranate pearls
  • 1 small cucumber & 1 tomato (finely diced)
  • 1 green chilli & fresh coriander (chopped)
  • 1 tbsp fresh lemon juice
  • ½ tsp roasted cumin & rock salt

Method

  1. Combine boiled kala chana, diced cucumber, tomato, and green chillies in a large bowl.
  2. Gently toss in ruby pomegranate pearls for natural juicy crunch.
  3. Add roasted cumin powder, rock salt, and fresh lemon juice.
  4. Toss well with fresh coriander leaves; serve immediately at room temperature.

👨‍👩‍👧 Whole-family version: Kids love the sweet pomegranate jewels; add extra green chillies for adults who enjoy spicy chaat.

Calcium-Rich Ragi & Veg Cheela
Week 3 recipe

Calcium-Rich Ragi & Veg Cheela

🍽 Serves 2⏱ 20 minutes~260 kcal8 g protein
See the recipe

You need

  • 1 cup ragi flour (finger millet)
  • ½ cup finely grated carrots & zucchini
  • 1 small onion & 1 green chilli (chopped)
  • ½ cup fresh curd or warm water
  • 1 tsp cold-pressed oil for pan brushing
  • Salt, roasted cumin, and fresh coriander

Method

  1. Whisk ragi flour with curd and warm water into a smooth, lump-free batter.
  2. Stir in grated carrots, onions, chillies, salt, and cumin; let rest for 5 minutes.
  3. Heat a seasoned iron tawa over medium flame; brush with a few drops of oil.
  4. Pour a ladle of batter; spread gently with the back of the spoon into a round cheela.
  5. Cook for 2 to 3 minutes until edges lift; flip and cook the other side until crisp.
  6. Serve warm with fresh mint chutney or homemade curd.

👨‍👩‍👧 Whole-family version: An ideal high-calcium meal for growing children and grandparents needing bone mineral density.

Steamed Besan Khandvi Rolls
Week 4 recipe

Steamed Besan Khandvi Rolls

🍽 Serves 3⏱ 25 minutes~195 kcal9 g protein
See the recipe

You need

  • 1 cup besan (Bengal gram flour, sifted)
  • 1 cup homemade sour curd (whisked with 1.5 cups water)
  • ½ tsp ginger-green chilli paste
  • 1 tsp mustard seeds & fresh curry leaves
  • 1 tbsp fresh grated coconut & chopped coriander
  • 1 tsp cold-pressed oil, turmeric, and salt

Method

  1. Whisk besan, thinned curd, ginger-chilli paste, turmeric, and salt into a smooth, lump-free batter.
  2. Pour into a non-stick or heavy pan over medium-low heat; cook, stirring continuously with a wooden spatula.
  3. Cook for 8 to 10 minutes until batter thickens and leaves the sides of the pan.
  4. Immediately spread batter very thinly over the underside of stainless steel plates using a flat spatula.
  5. Let cool for 5 minutes; slice into 1.5-inch strips and gently roll tightly into pinwheels.
  6. Heat 1 tsp oil; splutter mustard seeds and curry leaves. Pour over rolls; garnish with coconut and coriander.

👨‍👩‍👧 Whole-family version: A celebrated, oil-free Gujarati teatime snack that children and grandparents adore.

Real-life toolkit

Built for real Indian life

Clean eating that survives restaurants, weddings, office days and cravings.

Eating out clean
  • Order tandooriTandoori paneer, roasted veg platters or dal tadka.
  • Plain phulkasAsk for rotis without butter.
  • Sauces on the sideChutneys and dressings in a separate bowl.
Weddings & festivals
  • Protein first at homeCurd with almonds or a moong cheela before you leave.
  • Head for the tandoorPaneer tikka, grilled veg and salad with lemon.
  • Saying no to sweetsPolite scripts for when relatives insist.
Office tiffin
  • Salads separateDress with salt only when you eat.
  • Soft rotisWrap in a cotton cloth inside a steel dabba.
  • Desk crunch tinRoasted chana or makhana for the 4 PM slump.
Millet rotis
  • Warm water doughHot water makes jowar and bajra dough bind.
  • One roti at a timeKnead each ball for 2 minutes until smooth.
  • Dust and patDry flour on the board so it doesn't stick.
Craving kit
  • Roasted chana tinProtein and crunch in 60 seconds.
  • Dates and walnutsOne date with two walnut halves for a sweet fix.
  • Slipped up?What to do if you eat maida or sugar, with no guilt.
What you get

What you get

30day-by-day menu pages
4fridge sheets
4shopping lists
4Sunday prep plans
12recipe cards
4weekly check-ins
13real-life toolkit guides
14family & calorie guides
12trackers & logs
1plan-finder quiz
Look inside

Real pages from the planner

Swipe → · Tap any page to zoom

Plan-finder quiz
Plan-finder quiz
The balanced plate
The balanced plate
Week 1 fridge sheet
Week 1 fridge sheet
A day on the plan
A day on the plan
Weekly shopping list
Weekly shopping list
Sunday meal prep
Sunday meal prep
Recipe card
Recipe card
Tiffin packing guide
Tiffin packing guide
Dining out guide
Dining out guide
Weddings & festivals
Weddings & festivals
One family meal
One family meal
30-day habit tracker
30-day habit tracker
Clean Eating 30-Day Reset | No-Maida, No-Added-Sugar Indian Meal Plan
📲 PDF SOFT COPY ONLY

Clean Eating 30-Day Reset Meal Plan

  • 178 pages, full colour PDF
  • 30 day-by-day menu pages with timings
  • 4 fridge sheets + shopping lists (1 person & family of 4)
  • 4 Sunday prep plans + recipe cards
  • 12 clean recipe cards
  • Maida and sugar alias list + pantry audit
  • Restaurant, wedding and travel guides
  • Habit, craving and energy trackers
BUY PDFSoft Copy Only · Check your email after payment Rs. 699BUY HARD COPYPrinted Book + FREE PDF· OUT OF STOCK Rs. 1,499
  1. Pay securely
  2. Get the download link on email
  3. Print your fridge sheets
  • 📥 1 complete PDF file, 178 pages
  • 📧 Download link sent to your email right after payment
  • 🖨️ Print the fridge sheets and shopping lists at home
  • 📴 Read offline, no internet needed
  • ♾️ Lifetime access, no subscription
  • 📱 Read on any device: mobile, tablet, laptop

📖 No hard copy will be dispatched

🎁 A thoughtful gift for anyone who wants to cut back on sugar and maida.

Your questions, answered

Do I have to give up chai?

No. The book has a chai makeover with five spiced brew recipes, without added sugar.

Is jaggery or honey allowed?

The reset skips added sweeteners, including jaggery and honey, and uses whole fruit and dates instead. The book explains why.

Will my family eat this food?

Yes. It's normal dal, sabzi, roti and rice. Kids, teens and elders get simple add-ons.

What if I eat something with maida?

Just go back to the next planned meal. The book has a no-guilt recovery page.

How will I get the plan?

It's a PDF. After payment you get a download link by email. Read it on any device and print the fridge sheets and shopping lists.

Is there a printed copy?

The printed hard copy is out of stock right now. The PDF is available instantly.

Digital product (PDF soft copy only). This is an educational lifestyle and meal-planning resource for generally healthy adults. It does not diagnose, treat or replace medical advice. If you have diabetes, high blood pressure, heart, kidney or liver disease, are pregnant or breastfeeding, or take prescription medicines, consult your doctor before changing your diet. Individual results vary. Images are illustrative.

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