HomeMeals

The Square Meal.
Workout fuel, plated by doctors.

Five plan categories. Seventeen variants. Every dish ships sealed and labeled with calories, protein, carbs and fat. ICMR-aligned. MBBS-designed. Cooked the morning you eat it.

5Plan Categories
17Plan Variants
3×Meals / Day
ICMRAligned Plates
A real Square Fit delivery — rice bowl, salad, fruit bowl, healthy wrap, detox juice and dates & nuts in branded kraft packaging
An actual Square Fit drop. Not a render, not stock — shot in Kozhikode.
What lands at your door

One box.
Six labelled wins.

Every drop arrives in our doctor-led kraft packaging — each item portioned, sealed and named, so you never have to guess a macro.

  • 01 Rice bowl — timed slow carbs + complete protein
  • 02 Garden salad — fibre, micros, crunch
  • 03 Fruit bowl — clean glycaemic load
  • 04 Healthy wrap — lean, hand-rolled
  • 05 Detox hydration juice — cold-pressed
  • 06 Dates & nuts — real-food energy

01Power Build

For the people gaining strength, mass, or coming back from injury. Surplus calories, slow carbs, complete protein on every plate.

01

Classic Weight Gain

Steady caloric surplus. Whole-food carbs, lean protein, healthy fats. Built for first-time bulkers.

Surplus
02

Clean Bulk

Minimal fat-gain bulking. Macros calibrated for slow lean-mass accrual without spillover.

Lean Surplus
03

Athletic Weight Gain

For competitive sport. Carb-timed around training, electrolytes embedded, recovery-loaded.

Performance
04

Intensive Muscle Growth

Aggressive surplus. 5-meal architecture. Built for hard-gainers and post-rehab rebuilds.

Aggressive
05

Custom Hybrid Plan

Co-designed with a PMR doctor and S&C coach for your specific bloodwork and training arc.

Bespoke

02Fat Burner

For body recomposition. Engineered deficit, protein-spared, hormonally safe. No starvation. No rebound.

01

Classic Balance

Mild deficit, balanced macros. The gentle start. Best for the first 4–8 weeks of a cut.

Balanced
02

Intermittent Fasting

16:8 protocol with macro-loaded windows. Doctor-supervised entry and exit ramps.

16 : 8
03

High Protein Lean Cut

Aggressive cut, muscle-sparing. 2g+ protein/kg, low-GI carbs, dialled-in fats.

Aggressive Cut
04

Detox Hormonal Reset

Anti-inflammatory protocol for PCOS, thyroid, insulin sensitivity. Reviewed by OBGYN + Endocrine.

Reset
05

Custom Hybrid Plan

Bespoke deficit + training pairing for your bloodwork, hormones, and goal pace.

Bespoke

03Balanced Clean Eating

For the high-performers who aren't trying to lose or gain — just eat clean, sleep right, and stop thinking about food.

01

Office & Busy Professional

Desk-friendly portion sizes, midday energy steady, evening lighter. Lunch lands at your desk.

9–6 Pro
02

Anti-Inflammatory

Omega-loaded, no refined sugar, low-FODMAP available. For aching joints and recovery athletes.

Calming
03

Immunity & Gut Health

Fermented foods, fibre-tuned, polyphenol-rich. Built for the perpetual mild-cold sufferer.

Defence
04

Hormone Balance

Phyto-aware, seed-cycled where required. Reviewed by OBGYN board member.

Cycle-Aware
05

Custom Hybrid Plan

Pick two — gut + hormones, anti-inflammatory + immunity. Doctor-tuned.

Bespoke

04Skin & Glow Fusion

Nutrition designed in partnership with our Dermatology board. For the people whose skin is the brief — wedding, shoot, breakout, reset.

01

Skin Glow & Radiance

Antioxidant-loaded, collagen-supportive. Stone fruit, citrus, leafy greens, hydration-paired.

Radiance
02

Skin Detox & Clear

Anti-acne, hormonal-balance nutrition. Low-glycaemic, dairy-flexible, zinc-tuned.

Clear

05Grow Smart Foundation (Kids)

For ages 4–14. Paediatrician-reviewed. The plates kids will actually open — wrapped in macros they actually need.

01

Smart Growth & Energy

Height-and-weight tracking, protein-DHA loaded, school-day energy without sugar crash.

Growth
02

Immunity Focus Booster

Designed for the kid who catches every classroom bug. Zinc, vit-D, probiotic-rich.

Defence
03

Custom Hybrid Plan

Paediatrician-built around growth charts, food sensitivities and the picky-eater reality.

Bespoke
"

We don't think about food like a restaurant. We think about it like a prescription — written by a doctor, cooked by a chef, delivered on a schedule.

— Square Fit kitchen brief, 2026

From the kitchen this week

A week of plates.

Real dishes shipping in the current cycle. Macros printed on every box.

Avocado toast with berries Breakfast

Avocado Toast With Berries

Smashed avocado on sourdough, scrambled eggs, fresh blueberries. Slow morning fuel.

420Cal
22gProtein
35gCarbs
24gFat
Raspberry plum oats Pre-Workout

Raspberry Plum Oats

Stone-fruit-and-berry oat bowl with yogurt, apple, banana, dark chocolate shavings.

450Cal
18gProtein
62gCarbs
16gFat
High protein KFC-style mac n cheese with popcorn chicken Cheat Plate

High Protein KFC Mac & Popcorn Chicken

The cheat plate, doctor-approved. Whey-pasta mac, low-fat cheddar, oven-popped chicken.

560Cal
42gProtein
50gCarbs
24gFat
Sugar-free oats nut power loaf Snack

Sugar-Free Oats Nut Power Loaf

Almond-and-oat protein loaf. Zero added sugar. The 4PM crash, solved.

250Cal
11gProtein
28gCarbs
14gFat
Fajita chicken with golden rice Post-Workout

Fajita Chicken & Golden Rice

Slow-grilled chicken, saffron basmati, charred peppers, yogurt-coriander dip.

410Cal
41gProtein
55gCarbs
2gFat
Greek yogurt parfait Recovery

Greek Yogurt Protein Parfait

Layered Greek yogurt, blueberries, raspberries, oat-honey granola. Overnight recovery.

340Cal
40gProtein
28gCarbs
5gFibre
Quality-controlled kitchen

Cooked fresh. Sealed.
Labelled. Dropped.

Cooked Daily

No batch-cook. No freeze-thaw. Plated the morning you eat it.

Sealed & Labelled

Every box prints calories, protein, carbs, fat — and the chef's signature.

Home · Gym · Office

Three insulated drop windows a day. You pick the location once.

Cold-Chain

Hot food in insulated bags, cold sets in chilled pouches. Always under 18°C apart.

Ready to taste it?

Pick a plan.
We'll plate it tomorrow.

Three-day starter, six-day reset, twelve-day cycle or twenty-six-day flagship. Doctor onboarding on every plan.

See Plans & Pricing Talk to onboarding