Personalize your kitchen

What belongs on your plate?

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Saved privately for this browser. Avoid-list notes appear in your plan; they do not certify recipes as allergen-free.

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A finished dish from the real On2Cook food archive
On2Cook health journey

See what you really ate, not what you remember.

Build the day you actually lived. Adjust each plate, visible oil, added sugar and drink, then keep a meal photo beside the estimate. Use that clearer baseline to plan what comes next, with or without an On2Cook device.

2,986 kcalcurrent editable estimate
2.73 kgfood + caloric drinks
6eating moments counted

01 / Your day

Build a closer estimate, one eating moment at a time

Start with a familiar Indian meal pattern, then make it yours. Every change updates the day total; every range stays visible because a mixed dish cannot be measured perfectly from memory or a photo.

Loading diary...
Today's diary6 counted / 6 totalEditable example pattern, not your logged intake yet
INDORI POHA from the live On2Cook recipe catalogOn2Cook / INDORI POHA
432 kcal354-510 estimated band

A standard bowl of cooked poha; visible oil and chai are adjusted separately.

PortionStandard / 1.00x
HalfStandard1.5xDouble
443 g including selected drink18% preparation uncertainty
GINGER TEA from the live On2Cook recipe catalogOn2Cook / GINGER TEA
282 kcal231-333 estimated band

Four plain tea biscuits with milk chai; added sugar is separated from the drink base.

PortionStandard / 1.00x
HalfStandard1.5xDouble
228 g including selected drink18% preparation uncertainty
DAL MAKHANI from the live On2Cook recipe catalogOn2Cook / DAL MAKHANI
710 kcal568-852 estimated band

A composed home-style lunch plate; pickle, papad and dessert are not included.

PortionStandard / 1.00x
HalfStandard1.5xDouble
660 g including selected drink20% preparation uncertainty
ALOO SAMOSA from the live On2Cook recipe catalogOn2Cook / ALOO SAMOSA
362 kcal282-442 estimated band

One medium samosa; absorbed frying fat is already inside the food estimate.

PortionStandard / 1.00x
HalfStandard1.5xDouble
308 g including selected drink22% preparation uncertainty
FRENCH FRIES from the live On2Cook recipe catalogOn2Cook / FRENCH FRIES
410 kcal369-451 estimated band

A small packaged chips serving; select cola or another drink separately.

PortionStandard / 1.00x
HalfStandard1.5xDouble
380 g including selected drink10% preparation uncertainty
CHICKEN CURRY 1000G from the live On2Cook recipe catalogOn2Cook / CHICKEN CURRY 1000G
790 kcal616-964 estimated band

One serving of chicken curry with rice; gravy oil is adjusted separately.

PortionStandard / 1.00x
HalfStandard1.5xDouble
710 g including selected drink22% preparation uncertainty

Transparent calculationFood estimate × portion + 45 kcal per teaspoon of added oil + 16 kcal per teaspoon of added sugar + the selected drink.

Honest uncertaintyMixed meals retain a 10-25% band. Photos improve recall and review, but cannot reveal hidden oil, sugar or recipe composition by themselves.

Starting point, not a normThe opening entries form an illustrative urban Indian day, not a recommended menu, population average or personal prescription.

Plain water is excluded. Representative dish defaults are a prototype ingredient model pending approved recipe-level nutrition records. ICMR-NIN provides Indian dietary context; WHO identifies free sugar, total fat, fruit and vegetable, and salt boundaries. Published reviews show that image-based dietary estimates still require user review and should not be treated as stand-alone clinical measurements.

ICMR-NIN dietary guidanceWHO healthy diet boundariesImage-estimation evidence reviewUSDA calorie factors

02 / The long view

What does 80 years of eating look like?

Switch food-culture lenses to compare the same 2,400-kcal adult-equivalent sandbox. These are menu models, not national consumption statistics.

Food + caloric drinks50-73 tonnesat 1.7-2.5 kg per day
Dietary energy58-82 million kcalat 2,000-2,800 kcal per day
Eating decisions87,660three main meals per day
Your age lens
38years
Born80-year lens
Adult-equivalent food by this age29.1 tonnes2.1 kg/day model; childhood and individual variation are not modelled.
IN
Selected comparison

Indian reference plate

Reference
Carbohydrate55%9.6 t / 80 years
Protein15%2.6 t / 80 years
Fat30%2.3 t / 80 years
Free-sugar ceiling5%up to 877 kg / 80 years
Cereals + milletsPulsesVegetablesCurd / dairy

ICMR-NIN frames a balanced Indian diet around 50-55% carbohydrate, 10-15% protein and 20-30% fat.

Macronutrient tonnes are energy-equivalent calculations: carbohydrate and protein at 4 kcal/g, fat at 9 kcal/g. Free sugar is a ceiling within carbohydrate, not an additional macronutrient. Lifetime figures are intentionally illustrative.

03 / From now to next

Show where you are. Choose where food should take you.

Your avatar remains in this browser session. The outcome cards express planning directions, not guaranteed appearance or clinical results.

Today
Session only; not uploaded
Local planning inputs

Estimate your energy context

Calculation sex
Usual activity
Maintain + nourish2,030 kcalillustrative daily direction
Carbohydrate254 g
Protein102 g
Fat68 g

Basal estimate 1,308 kcal; maintenance estimate 2,027 kcal. Goal adjustment is a design preview, not a prescription.

External direction

Steady weight direction and everyday energy

Internal direction

Fibre, protein and micronutrient variety

Food strategy

Consistent portions; vegetables and pulses across meals

Nutrient priorities
Priorities may rank only recipes with reviewed nutrient data; they do not diagnose deficiencies.
Ingredients to check
These are review reminders, not verified allergen filters. Check every ingredient and cross-contact risk.
Food firstClose the food pattern before filling a verified gap.
Protein powderOptional convenience when food intake cannot meet a reviewed protein target.
CreatineEvidence supports some high-intensity training uses; suitability and dose need review.
Vitamins + specialist dietsUse labs, medications and clinician guidance; never infer a deficiency from an avatar.

04 / Recipe intelligence

Keep the dish. Change how it serves the goal.

Every card below is a real Smartsheet recipe. The adaptation is a proposed derivative and stays separate until ingredient, nutrition and culinary review are complete.

581 public recipesSmartsheet catalog v171
INDORI POHA from the On2Cook catalogVEG
INDIAN / BREAKFAST

INDORI POHA

Proposed maintain + nourish adaptation
  • Map the serving to the daily energy estimate
  • Preserve vegetables, pulses and food variety
  • Review oil, sodium and micronutrient coverage
Plan this source recipe
DAL MAKHANI from the On2Cook catalogVEG
INDIAN / MAIN COURSE

DAL MAKHANI

Proposed maintain + nourish adaptation
  • Map the serving to the daily energy estimate
  • Preserve vegetables, pulses and food variety
  • Review oil, sodium and micronutrient coverage
Plan this source recipe
VEG KHICHDI from the On2Cook catalogVEG
INDIAN / MAIN COURSE

VEG KHICHDI

Proposed maintain + nourish adaptation
  • Map the serving to the daily energy estimate
  • Preserve vegetables, pulses and food variety
  • Review oil, sodium and micronutrient coverage
Plan this source recipe
RAVA UPMA from the On2Cook catalogVEG
INDIAN / BREAKFAST

RAVA UPMA

Proposed maintain + nourish adaptation
  • Map the serving to the daily energy estimate
  • Preserve vegetables, pulses and food variety
  • Review oil, sodium and micronutrient coverage
Plan this source recipe
PANEER PAKODA from the On2Cook catalogVEG
INDIAN / SIDE DISH

PANEER PAKODA

Proposed maintain + nourish adaptation
  • Map the serving to the daily energy estimate
  • Preserve vegetables, pulses and food variety
  • Review oil, sodium and micronutrient coverage
Plan this source recipe
STEAMED MOMOS from the On2Cook catalogVEG
PAN ASIAN / STARTERS

STEAMED MOMOS

Proposed maintain + nourish adaptation
  • Map the serving to the daily energy estimate
  • Preserve vegetables, pulses and food variety
  • Review oil, sodium and micronutrient coverage
Plan this source recipe

Fail closed: oil reduction, protein addition, carbohydrate substitution and allergen removal become recommendation claims only after the adapted recipe and its nutrient record are approved.

Review governance

05 / Plan to plate

Choose once. Let the ecosystem carry the repetition.

Meal planning works with the kitchen you already have. Grocery fulfilment and connected On2Cook cooking are optional extensions shown here as a future journey.

Plan cadence
Planned fulfilment partner
Fulfilment concept3 shortlisted recipes
Blinkit preferred providerweek cadence
Shortlisting does not schedule meals or create a basket. Use the weekly planner to save actual meals. Provider connections and checkout are not yet available.Open my saved weekly plan
01Choose the outcomeProfile, goal, cuisine, exclusions and cadence
02Approve the basketCompare providers, packs, substitutions and price
03Receive ingredientsRecipe-linked quantities arrive for the planned window
04Identify the recipeScan a QR code or tell the On2Cook assistant what is being cooked
05Load + cookOpen the packs, add ingredients and let On2Cook execute
Three real On2Cook devices ready to execute planned recipes
Optional On2Cook connection / roadmap

“Cook tonight's planned dal.”

For device owners, the connected-cooking roadmap links an approved recipe to On2Cook execution. You do not need a device to use the diary, recipe collection or weekly planner.

On2Cook assistantRecipe found. Confirm 4 servings?

Wellness planning, not medical care. Pregnancy, eating disorders, diabetes medication, kidney disease, allergies, clinical deficiencies and specialist diets require qualified professional review.

ICMR-NIN 2024WHO healthy dietNIH supplements