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Lesson 3 of 5
Week 3: Build
Direct answer: Week 3 turns choices into plans. Build three meals that cover several food groups, plan your snacks for the working week, and write a grocery list from your plan. Use ICMR-NIN's My Plate as the check: whole grains, pulses or eggs, vegetables and greens, curd or milk, and a little oil and nuts across the day.
Day by day
Days 15–17: build one balanced meal each day. Days 18–19: plan snacks for the week. Days 20–21: write and shop a grocery list.
How do I check a meal?
Ask: is there a whole grain, a pulse or egg, a vegetable and curd or milk?
FAQ
Can I reuse meals?
Yes; repeats make planning easier.
Where are the templates?
See Weekly meal and grocery planning.
Further reading
Sources
- ICMR-NIN Expert Committee, Dietary Guidelines for Indians-2024 (DGI 2024), nin.res.in/dietaryguidelines/pdfjs/locale/DGI_2024.pdf, My Plate, PDF p. 23 / printed p. 6
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The 30-Day Challenge: all 5 lessons
General education, not medical advice.
Educational content, not medical advice. Checked against FSSAI and ICMR-NIN sources by Team Snactivate. For personal advice, consult a doctor or dietitian.