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Nutribox Meal Plan
Gluten-Free Indian Meal Plan
30 days of Indian food without wheat. Including rotis that stay soft.
A day-by-day plan for going gluten-free the Indian way: jowar, bajra and ragi rotis that don't crack, dals, sabzis, dosas and millets. Every meal, list and prep step planned.
- 30 days planned
- 100% gluten-free menus
- 4 shopping lists
- 13 recipe cards
- 160 pages
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One-time payment · Instant PDF · Print the fridge sheets at home
Sound familiar?
Does this sound like you?
Going gluten-free in an Indian home is hard for these four reasons.
🫓
Rotis that crack and crumbleJowar and bajra dough falls apart on the rolling board.🔍
Wheat is hiding everywhereHing, sauces, namkeen and restaurant gravies can all contain it.🍳
Two separate mealsCooking wheat rotis for the family and something else for you.🍽️
Eating out feels riskyTandoors, shared ladles and flour dust at every wedding.This plan solves all four: the hot-water roti method, a hidden-gluten checklist, one base meal with two breads, and restaurant and wedding scripts.
Simple
How it works
Three simple steps. That's it.
1
🎯Pick your level
A short quiz sets your plan: about 1,200, 1,500 (the baseline) or 1,800 calories a day.
2
🛒Set up a safe kitchen, then shop
A 10-point kitchen checklist, then the ready list: about ₹920 a week for one person, ₹3,150 for a family of four.
3
✅Follow the daily menu
Breakfast, lunch, snack and dinner, all naturally gluten-free, with timings.
Week 1 · Kitchen Switch→Week 2 · Energy & Nutrients→Week 3 · Gut Comfort→Week 4 · Easy 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
Comforting Warm Beginnings
~1510 kcal~62 g proteinMon
- Early morning6:45–7 amWarm lemon water with 1 tsp soaked chia seedsplus 5 soaked almonds & 1 walnut half✓
- Breakfast8:30–9 am2 Golden Besan & Vegetable Cheelas (carrot & spinach)served with fresh mint chutney & 100g curd✓
- Mid-morning11:00 am1 seasonal fruit (papaya bowl or crisp apple)sprinkled with roasted cumin & rock salt✓
- Lunch1:00–1:30 pm2 Soft Jowar Phulkas (ukad method) + Lauki Chana Dalwith stir-fried French beans & cucumber salad✓
- Evening4:30–5 pmMasala chai (toned milk, no sugar)with 1 small bowl dry roasted makhana✓
- Dinner7:30–8 pmWarm Foxtail Millet Khichdi with yellow moong dalserved with 1 katori probiotic curd; finish by 7:30✓
💡 Calorie Scaling AdviceOn 1,200 kcal: drop 1 Jowar roti at lunch; skip curd at dinner. On 1,800 kcal: add 40g paneer cubes or 1 boiled egg to breakfast and 1 extra Jowar roti at lunch.
Today I also✓8 glasses water✓15-min walk✓7 hrs sleep✓Veg at 2 meals
DAY2
The Soft Jowar Roti Debut
~1495 kcal~65 g proteinTue
- Early morning6:45–7 amWarm water with 1 tsp soaked fenugreek seedsplus 5 soaked almonds✓
- Breakfast8:30–9 am2 Sprouted Moong Dal & Vegetable Cheelasserved with mint-coriander chutney & curd✓
- Mid-morning11:00 am1 glass refreshing spiced buttermilk (chaas)whisked with roasted cumin & fresh coriander✓
- Lunch1:00–1:30 pm2 Soft Jowar Phulkas + thick yellow moong dalpaired with stir-fried bhindi & kachumber salad✓
- Evening4:30–5 pmGinger green tea (no sugar)with 1 small bowl dry-roasted chana✓
- Dinner7:30–8 pmWarm lauki-tomato soup + spiced paneer bhurji (90g)tossed with onions, capsicum, and fresh coriander✓
💡 Gluten-Free Hing CheckEnsure the tadka in your dal and paneer bhurji uses 100% pure rock hing dissolved in warm water, never commercial yellow powder containing wheat flour.
Today I also✓8 glasses water✓15-min walk✓7 hrs sleep✓Veg at 2 meals
DAY3
High-Iron Bajra Harmony
~1520 kcal~64 g proteinWed
- Early morning6:45–7 amWarm water with crushed fresh ginger & lemonplus 1 whole walnut half✓
- Breakfast8:30–9 am2 Steamed Ragi & Brown Rice Idliswith vegetable sambar & 1 tsp coconut chutney✓
- Mid-morning11:00 am1 fresh sweet orange or pomegranate cuprich in vitamin C to boost iron uptake✓
- Lunch1:00–1:30 pm3/4 katori steamed unpolished brown rice + thick rajmaserved with cabbage-capsicum stir-fry & salad✓
- Evening4:30–5 pmMasala chai (toned milk, no sugar)with 1/2 katori roasted peanuts & chana mix✓
- Dinner7:30–8 pmPalak moong dal bowl + 1 small Jowar phulkaserved with sliced cucumber and radishes✓
💡 Soaking Legumes SafelySoak kidney beans (rajma) for 10 hours with 1/4 tsp baking soda. Discard the soaking water completely to eliminate phytates and gas-causing oligosaccharides.
Today I also✓8 glasses water✓15-min walk✓7 hrs sleep✓Veg at 2 meals
DAY4
Mineral-Rich Rustic Rhythm
~1480 kcal~63 g proteinThu
- Early morning6:45–7 amWarm water with 1 tsp soaked chia seedsplus 4 soaked almonds✓
- Breakfast8:30–9 amNutrient-dense vegetable poha cooked with peanuts & peasserved with 1 katori low-fat curd or 1 boiled egg✓
- Mid-morning11:00 am1 cup warm green tea or cinnamon herbal infusionwith 1 small guava sliced with black salt✓
- Lunch1:00–1:30 pm2 Bajra Bhakris (hand-patted) + homestyle kadhiserved with turai sabzi & fresh radish salad✓
- Evening4:30–5 pmWarm lemon-ginger infusionwith 1 small bowl roasted spiced makhana✓
- Dinner7:30–8 pmTofu or paneer stir-fry with broccoli & bell peppersserved with 1 large cup clear vegetable broth✓
💡 Kadhee Thickening SecretTraditional kadhi uses besan (gram flour) which is 100% naturally gluten-free. Simmer on low heat with ginger and curry leaves for easy intestinal digestion.
Today I also✓8 glasses water✓15-min walk✓7 hrs sleep✓Veg at 2 meals
DAY5
Quick-Prep Busy Day Nourishment
~1510 kcal~66 g proteinFri
- Early morning6:45–7 amWarm water with 1 tsp soaked methi seedsplus 1 walnut half✓
- Breakfast8:30–9 am2 Besan & fresh methi cheelas with grated carrotserved with fresh mint-coriander chutney✓
- Mid-morning11:00 am1 glass freshly churned salted chaaswith roasted jeera & fresh mint leaves✓
- Lunch1:00–1:30 pmFoxtail millet vegetable pulao with French beans & carrotsserved with 1 large katori cucumber-tomato raita✓
- Evening4:30–5 pmMasala chai (toned milk, no sugar)with 1 small cup dry roasted chana✓
- Dinner7:30–8 pmYellow moong dal vegetable soup + grilled paneer (80g)tossed with crushed black pepper & fresh lemon juice✓
💡 Tiffin Packing TipFoxtail millet pulao stays delightfully moist and tender when packed in an insulated stainless steel dabba. Carry your raita in a separate leak-proof container.
Today I also✓8 glasses water✓15-min walk✓7 hrs sleep✓Veg at 2 meals
DAY6
Protein-Packed Weekend Starter
~1530 kcal~68 g proteinSat
- Early morning6:45–7 amWarm water with soaked chia seedsplus 5 soaked almonds✓
- Breakfast8:30–9 am1 Paneer stuffed Jowar roti (dry toasted with minimal oil)served with 1 katori homemade fresh curd✓
- Mid-morning11:00 am1 bowl fresh papaya cubessprinkled with lemon juice and black salt✓
- Lunch1:00–1:30 pm2 Soft Jowar Phulkas + red masoor dalpaired with roasted smoky baingan bharta & salad✓
- Evening4:30–5 pmGreen tea with cardamomwith 1 small bowl roasted peanut trail mix✓
- Dinner7:30–8 pmMixed vegetable clear soup + 2 boiled eggs / grilled tofuserved with half plate sliced cucumber & tomato✓
💡 Stuffed Millet RotisTo stuff a jowar roti, roll two thin discs, place seasoned grated paneer between them, and press edges firmly together with water before placing on tawa.
Today I also✓8 glasses water✓15-min walk✓7 hrs sleep✓Veg at 2 meals
DAY7
Sunday Celebration & Mindful Rest
~1500 kcal~65 g proteinSun
- Early morning6:45–7 amWarm water with 1 tsp soaked methi seedsplus 4 soaked almonds✓
- Breakfast8:30–9 amWhole green moong pesarattu with ginger & cuminserved with fresh tomato-onion chutney & curd✓
- Mid-morning11:00 am1 glass refreshing spiced buttermilkwith crushed curry leaves & mustard tadka✓
- Lunch1:00–1:30 pmComforting brown rice and yellow moong dal khichdiserved with stir-fried palak sabzi & fresh dahi✓
- Evening4:30–5 pmMasala chai (no sugar)with 1 small bowl roasted makhana✓
- Dinner7:30–8 pmLight vegetable stew + warm sprouted moong chaatfresh lemon dressing; restorative and light✓
💡 End of Week 1 ResetTonight, review your digestive symptom scorecard on page 50. Notice how much lighter and less distended your abdomen feels after 7 days of 100% gluten-free eating!
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 sheetRecipe cards
Simple, everyday Indian recipes
13 gluten-free recipe cards in the book. Here are 4 of them.
Week 1 recipe
Soft Rolled Jowar Phulkas (Ukad Method)
🍽 Serves 2⏱ 20 minutes~115 kcal3.2 g protein
See the recipe
You need
- 1 cup fine Jowar (Sorghum) flour, freshly milled
- 1 cup filtered water
- 1/4 tsp rock salt
- 1/2 tsp cold-pressed sesame oil
- 2 tbsp dry jowar flour for rolling dusting
Method
- Bring 1 cup of water to a rolling boil with rock salt and 1/2 tsp oil in a deep saucepan.
- Turn heat to low; add 1 cup jowar flour all at once. Stir briskly with a wooden spoon for 30 seconds.
- Cover tightly with a lid; turn off heat and let steam undisturbed for 10 minutes.
- Transfer warm dough to a large plate. Wet hands with cool water and knead firmly for 3 minutes until smooth.
- Divide into lemon-sized balls. Dust board with dry flour and roll gently with light pressure into 6-inch discs.
- Place on a smoking hot tawa. Brush top with 1 tbsp water. When water dries, flip and cook second side for 1 minute.
- Transfer onto open flame or press with a clean cotton napkin until the roti balloons into a phulka!
👨👩👧 Whole-family version: Serve hot with a touch of butter or oil; family members won't believe these puffed, tender phulkas are 100% wheat-free!
Week 2 recipe
Crispy Instant Ragi Dosa
🍽 Serves 2⏱ 15 minutes~145 kcal4.5 g protein
See the recipe
You need
- 1/2 cup Ragi (Finger Millet) flour
- 2 tbsp fine Rice flour (for crispness)
- 1/4 cup fresh low-fat curd (dahi)
- 1 green chilli & 1/2 inch ginger, finely minced
- 1/2 tsp cumin seeds & 1 tbsp chopped coriander
- 1 tsp cold-pressed oil for tawa brushing
Method
- In a mixing bowl, whisk ragi flour, rice flour, curd, and 1 cup water into a thin, watery batter (like rava dosa batter).
- Add minced green chillies, ginger, cumin seeds, fresh coriander, and rock salt. Rest batter for 5 minutes.
- Heat a dedicated non-stick or cast-iron tawa on high heat until sizzling hot. Lightly grease with 1/2 tsp oil.
- Stir the batter from the bottom; pour a ladleful starting from the outside rim toward the center.
- The batter will form natural lace-like perforations. Drizzle 1/4 tsp oil around the edges.
- Cook on medium-high flame for 3 minutes until the base turns deeply crisp and edges lift spontaneously.
- Fold gently and serve hot with fresh coconut-coriander chutney and warm vegetable sambar.
👨👩👧 Whole-family version: Kids adore the dramatic lace-like crispiness of this dosa; serve with a sprinkle of cheese or a side of mild potato masala.
Week 3 recipe
Kuttu (Buckwheat) Vegetable Cheela
🍽 Serves 2⏱ 15 minutes~155 kcal6.2 g protein
See the recipe
You need
- 1/2 cup Kuttu (Buckwheat) flour
- 1/4 cup finely grated bottle gourd (lauki, for moisture)
- 1 green chilli & 1/2 inch ginger, finely grated
- 1/4 tsp roasted cumin powder & rock salt (sendha namak)
- 2 tbsp finely chopped fresh coriander
- 1 tsp cold-pressed oil for tawa
Method
- In a mixing bowl, combine kuttu flour, grated bottle gourd, ginger, green chilli, and rock salt.
- Gradually add 1/2 cup warm water, whisking into a smooth, lump-free pouring batter.
- Fold in fresh coriander leaves. Let the batter rest for 5 minutes so buckwheat starches hydrate.
- Heat a dedicated non-stick or seasoned cast-iron griddle on medium heat. Brush lightly with oil.
- Pour a ladle of batter and spread gently into a 5-inch circle.
- Cook for 2.5 minutes until edges crisp and bottom is deep golden. Flip and cook second side for 1 minute.
- Serve hot with 2 tbsp fresh homemade mint chutney and 1 katori fresh dahi.
👨👩👧 Whole-family version: A sacred fasting recipe that makes a delightful year-round Sunday breakfast for the entire family.
Week 4 recipe
Slow-Simmered Dal Panchmel (5-Lentil Pot)
🍽 Serves 4⏱ 35 minutes~220 kcal12.0 g protein
See the recipe
You need
- 1/4 cup each: Chana dal, Toor dal, Yellow moong dal, Green moong dal, Urad dal (soaked 1 hr)
- 2 medium ripe tomatoes, finely chopped
- 1 inch fresh ginger & 2 green chillies, slit
- 1/2 tsp cumin seeds & 1/4 tsp turmeric powder
- 1/2 tsp Kashmiri red chilli & pinch pure dissolved rock hing
- 1 tsp cold-pressed oil for royal tadka & fresh coriander
Method
- Drain the soaked 5 lentils. In a pressure cooker, combine lentils, turmeric, salt, and 3 cups water.
- Pressure cook for 4 whistles on medium flame until all lentils are completely tender and blended.
- In a heavy tadka pan, heat 1 tsp oil. Add cumin seeds, dissolved pure hing, and ginger-chilli.
- Add chopped tomatoes and Kashmiri chilli powder; cook for 4 minutes until oil separates from masala.
- Pour the aromatic tempering into the cooked lentils. Whisk lightly with a wooden churner (*mathani*).
- Simmer over low heat for 5 minutes to achieve a velvety, royal consistency. Squeeze fresh lemon juice.
👨👩👧 Whole-family version: The royal crown jewel of Rajasthani cuisine; pairs sublimely with hot Jowar phulkas or steamed brown rice.
Real-life toolkit
Built for real Indian life
Gluten-free that works at restaurants, weddings, on trains and in the family kitchen.
- The ukad methodBoiling water gelatinises the flour so the dough holds.
- Feather-light rollingDust with jowar flour and roll from the centre out.
- Soft until lunchBrush with oil as soon as it puffs, then wrap.
- Ask about the marinadeSome tandoori marinades are thickened with maida.
- Watch the gravyChoose dishes that aren't thickened with flour.
- The chef cardA printable card to show the restaurant kitchen.
- Eat before you goTwo besan cheelas at home so you aren't starving.
- Live counters firstFresh dosa, tawa sabzi, salad and fruit.
- Skip shared ladlesAvoid dishes served next to the breads.
- 5-minute besan pudaBesan, ajwain and turmeric on a hot tawa.
- Curd poha bowlRinsed poha tossed with curd and cucumber, no cooking.
- Office lunchboxA 6-hour tiffin guide for gluten-free food.
- One base, two breadsSame dal and sabzi; wheat rotis for others, millet for you.
- Kids' lunchboxesGluten-free tiffins children actually eat.
- Train your cookSimple rules to avoid cross-contamination.
What you get
What you get
30day-by-day menu pages
4fridge sheets
4shopping lists
4Sunday prep plans
13recipe cards
4weekly check-ins
15real-life toolkit guides
11family & calorie guides
11trackers & logs
1plan-finder quiz
Look inside
Real pages from the planner
Swipe → · Tap any page to zoom
📲 PDF SOFT COPY ONLY
Gluten-Free Indian Meal Plan
- 160 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
- 13 gluten-free recipe cards + a roti masterclass
- Hidden-gluten checklist and a restaurant chef card
- Wedding, travel, label-reading and family guides
- Digestion, energy and habit trackers
BUY PDFSoft Copy Only · Check your email after payment
Rs. 699BUY HARD COPYPrinted Book + FREE PDF· OUT OF STOCK
Rs. 1,499
- Pay securely
- Get the download link on email
- Print your fridge sheets
- 📥 1 complete PDF file, 160 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 caring, practical gift for someone who has just been told to avoid gluten.
Your questions, answered
Do I have coeliac disease or just a sensitivity?
Only a doctor can tell you. Please get tested before going gluten-free, because stopping gluten first can affect the test results.
Will the rotis really be soft?
Yes. The book teaches the hot-water (ukad) method step by step, plus fixes for cracking and hard rotis.
Is hing gluten-free?
Many commercial hing powders contain wheat flour. The book shows how to find safe ones and what else to check on labels.
Can my family keep eating wheat?
Yes. The book's 'single base, dual bread' system keeps one dal and sabzi for everyone, with separate breads and clear rules to avoid mix-ups.
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 meal-planning resource. It does not diagnose or treat coeliac disease, gluten sensitivity or any medical condition. If you suspect coeliac disease, speak to your doctor and get tested before removing gluten. If you have a diagnosed condition, are pregnant, or take medicines, consult your doctor or dietitian before changing your diet. Individual results vary. Images are illustrative.
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