Weight Maintenance Indian Thali Plan
Tell us about yourself and we'll match you to the right Indian Thali plan — built from Coach RKD's own nutrition protocols.
What a maintenance thali changes
Intake rises to match what your lighter body now needs, and the restriction genuinely eases. What stays is the shape of the meal: protein across the day, fibre and variety, and portions you can judge without measuring them.
This is the phase most plans never describe. The habits are the same ones that got you here, run at a level you can hold indefinitely rather than one you are counting down.
A sample day
- Breakfast — paratha with curd, or eggs and toast, without weighing anything
- Lunch — the usual thali: roti, dal, sabzi, rice, salad
- Evening — tea with a real snack rather than a permitted one
- Dinner — a protein dish, vegetables and a grain, in portions you now recognise by eye
The planner above builds your own version of this around your body, your goal and any health condition you report.
These meal plans are general wellness guidance, not medical advice, and not a treatment for any condition. They are designed to sit alongside the care you already receive — if you are managing diabetes, thyroid, PCOS, blood pressure or any other condition, or taking prescribed medication, please agree changes with your doctor first and never adjust prescribed treatment on your own. Individual results vary.
Frequently Asked Questions
How many calories should maintenance be?
More than your loss phase, and specific to your new weight and activity. The number matters less than the pattern that produces it.
How often should I weigh myself?
Often enough to see a trend, rarely enough that you end up reacting to noise. Weekly, at the same time of day and under the same conditions, suits most people. Daily weighing is not wrong either, as long as you read the weekly average rather than any single morning.
What if I go above my range?
You tighten up for a week using a response you decided in advance. The point of a range is that its edges are information rather than failure.
Do I still need a coach in maintenance?
Less and less, by design. Support tapers as you take over the decisions — a maintenance phase that never ends has not taught you anything.