Diet plans by region
Thirteen regional cuisines, one real week each. A Bengali plan runs on rice, dal, posto and macher jhol; a Maharashtrian plan runs on bhakri, zunka and matki. They are not the same plan renamed.
What the coverage column is admitting
Honest about the thin regions
Each of these weeks is built only from its own region's dishes. Where a signature dish is missing from the underlying dataset it was estimated for this site and marked, never swapped for a north Indian dish with a regional name attached — and the table below says, region by region, how much of each week is estimate rather than measurement.
সূত্র·Computed from ThaliFacts food data·পর্যালোচিত জুলাই 2026
All thirteen
| Region | Runs on | Avg kcal/day | প্রোটিন | Data coverage |
|---|---|---|---|---|
| উত্তর ভারতীয় | Wheat roti, dal, seasonal sabzi, curd, rajma and chole | 1,624 | 60.3 g | high |
| পাঞ্জাবি | Atta roti and makki roti, rajma, chole, saag, paneer, dal makhani, lassi and white butter | 1,692 | 63.9 g | high |
| দক্ষিণ ভারতীয় | Rice, fermented batters, sambar, rasam, coconut, curd and vegetable poriyal | 1,598 | 57.1 g | high |
| তামিল | Idli, dosa, pongal, sambar, rasam, curd rice, kootu, poriyal and filter coffee | 1,581 | 47.8 g | high |
| কেরালা | Puttu, appam, idiyappam, kadala curry, thoran, olan, avial, fish and coconut in everything | 1,759 | 61.6 g | high |
| অন্ধ্র & তেলঙ্গানা | Rice, pappu, rasam, gongura, pesarattu, and a great deal of chilli | 1,610 | 57.0 g | medium |
| বাংলা | Rice, masoor and chholar dal, macher jhol, posto, shukto, begun bhaja and mustard oil | 1,815 | 63.5 g | high |
| গুজরাটি | Thepla, dhokla, handvo, khichdi, kadhi, a sweet toor dal, undhiyu and chaas | 1,696 | 60.1 g | high |
| Maharashtrian | Jowar and bajra bhakri, poha, thalipeeth, zunka, matki usal, amti and varan bhaat | 1,600 | 59.7 g | high |
| Rajasthani | Bajra and missi roti, panchmel dal, gatte ki sabzi, ker sangri, kadhi, baati and churma | 1,657 | 58.6 g | medium |
| Kashmiri | Rice at every meal, haak, nadru, rajma, rogan josh, curd-based yakhni gravies and kahwa | 1,688 | 61.9 g | medium |
| Odia | Rice, pakhala, dalma, santula, besara and fish | 1,626 | 60.2 g | medium-low |
| Assamese | Rice, khar, masor tenga, aloo pitika, laai xaak, dal and very little oil | 1,623 | 60.1 g | medium-low |
"Data coverage" is how much of the region's everyday food is in the underlying ThaliFacts dataset rather than estimated for this site. Assam and Odisha are the thinnest — their plans are honest about the everyday pattern but several signature dishes are estimates, and they are marked as such on the page.
Pick a region
Why regional plans at all
Almost every Indian diet plan online is a north Indian diet plan. Roti at every meal, rajma on Tuesday, paneer on Thursday. For a household in Kochi or Guwahati or Bhubaneswar that is not a diet plan, it is a shopping list for food nobody in the house cooks — which is why it lasts four days.
The regional plans here start from what is already in the kitchen. The nutritional advice inside them barely changes between regions, because it barely should: more legume, more vegetable, fewer refined grains, a fixed serving count. What changes is whether you can follow it without becoming a different family.
ক্যালোরি ও ম্যাক্রো হিসাব করা হয়েছে ThaliFacts ডেটাসেট থেকে, যেটি তৈরি হয়েছে Indian Food Composition Tables 2017 (ICMR–NIN), তার সঙ্গে এই সাইটের জন্য আন্দাজ করা আঞ্চলিক পদগুলি, যেগুলি চিহ্নিত করা আছে আনুমানিক যেখানেই সেগুলি থাকে। প্রতিটি বিল্ডে শক্তি 4P + 4C + 9F-এর সঙ্গে মিলিয়ে দেখা হয়। প্রতিটি সূত্র, শেষ কবে যাচাই করা হয়েছে সেই তারিখসহ, তালিকাভুক্ত আছে সূত্রের পাতা। শুধুমাত্র সাধারণ তথ্য — চিকিৎসা বা পুষ্টি সংক্রান্ত পরামর্শ নয়। এগুলি গড় মানের উপর তৈরি উদাহরণমূলক প্ল্যান; এগুলি প্রেসক্রিপশন নয় এবং অ্যালার্জি, রোগ বা ওষুধের হিসাব ধরতে পারে না।
সূত্র·Computed from ThaliFacts food data·পর্যালোচিত জুলাই 2026
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