Meal chart · regional · Delhi, Uttar Pradesh, Haryana, Himachal Pradesh, Uttarakhand

7-day North Indian
diet plan

Built on wheat roti, dal, seasonal sabzi, curd, rajma and chole — the food actually cooked in North India, not a north Indian week with the names changed.

What a North India day comes to

Seven-day average, per day

1,624kcal / day A week of North Indian home cooking on this chart runs 1,554–1,820 kcal a day with 60.3 g of protein and 39.5 g of fibre. It is entirely vegetarian, as most weeks in this region are.

Protein 60.3 g · 15% Carbs 203.5 g · 50.5% Fat 61.9 g · 34.5%

SOURCE·Computed from ThaliFacts food data·REVIEWED JUL 2026

outer ring = portion on the plateinner ring = energy it carries

Grainroti, rice, poha, idli, dosa 1.9katori 549kcal 20%of plate
Dal & legumedal, chana, rajma, besan, soya, sattu 2.6katori 494kcal 26%of plate
Vegetable & fruitsabzi, saag, salad, fruit 1.9katori 217kcal 19%of plate
Dairy, egg & meatcurd, paneer, milk, egg, fish, chicken 2.3katori 245kcal 23%of plate
Fat, nut & sweetchutney, pickle, nuts, mithai, chai 1.1katori 118kcal 11%of plate

Grain takes 20% of the plate and 34% of the energy; vegetables take 19% of the plate and 13% of the energy. Dal and legume sit at 2.6 katori a day. Portions are the seven-day average, in katori of 150 g — the same katori the serving weights and the grocery list use.

SOURCE·Served weights and energy from the dishes in this chart·5 plate groups, composite dishes assigned whole·REVIEWED JUL 2026

Coverage: The dataset covers this cuisine's everyday dishes well, so very little here is estimated.

Step one · the number this chart is not Work out your own calorie target Not sure of the target the plan is built around? Get it in Asian-Indian terms. Come back with it and the band on this page marks itself. Behind every figure above The serving each number came from આ યોજનાનો દરેક આંકડો અહીંની વાસ્તવિક સર્વિંગ પરથી આવે છે.

Shopping for this week All 13 regional charts How the plate is portioned

What a North Indian week looks like

The pattern most people mean by 'Indian food' online: an atta roti at every main meal, a katori of dal, one seasonal sabzi and curd. It is already a reasonable diet — the problem is usually the amount of ghee, the size of the rice serving and the gap in protein, not the structure.

Staples this plan runs on: Wheat roti, dal, seasonal sabzi, curd, rajma and chole. Where: Delhi, Uttar Pradesh, Haryana, Himachal Pradesh, Uttarakhand.

Every dish in this week is in the ThaliFacts dataset — nothing on this page is estimated.

How a North India week is put on the chart

The meal library for this region is restricted to North India's own dishes: wheat roti, dal, seasonal sabzi, curd, rajma and chole. Nothing outside that list can appear.
Regional weeks are portioned to one reference band, 1,550–2,300 kcal, because the question here is what the region eats — not what a goal requires.
Each serving carries a stated weight; a meal is the sum of its servings, a day the sum of its five meals, the week the sum of its seven days.
Dishes missing from the underlying dataset were estimated for this site by recipe analysis and are marked est wherever they appear, never quietly substituted.
The plate chart re-reads the same servings by group, so the region's shape — rice-forward, coconut-forward, dal-forward — is visible before any number is read.

serving   = per-100 g value  x  serving weight (g)  /  100
day       = SUM of 5 meals            week = SUM of 7 days
per day   = week / 7
katori    = served grams / 150 g
plate %   = group served grams / day served grams

The full data and method →

The week at a glance

North Indian week — the seven day totals and their average.
Day	Calories	Protein	Carbs	Fat	Fibre
Day 1 · Monday	1,820	63.2 g	222.9 g	73.6 g	44.7 g
Day 2 · Tuesday	1,622	61.8 g	210.7 g	57.9 g	41.1 g
Day 3 · Wednesday	1,607	59.9 g	197.2 g	63.5 g	32.6 g
Day 4 · Thursday	1,626	63.0 g	216.5 g	55.3 g	50.2 g
Day 5 · Friday	1,558	56.9 g	194.4 g	59.8 g	34.7 g
Day 6 · Saturday	1,554	57.4 g	187.3 g	62.4 g	35.4 g
Day 7 · Sunday	1,579	59.6 g	195.7 g	60.5 g	37.8 g
7-day average	1,624	60.3 g	203.5 g	61.9 g	39.5 g

Week total 11,366 kcal ÷ 7 = 1,624 kcal a day. Every figure above is the sum of the meals on that day, and every meal is the sum of its dishes at the serving sizes shown. Nothing has been rounded to make a total work.

The seven days in full

Day 1 · Monday

1,820 kcal · 63.2 g protein · 44.7 g fibre

Day 1 (Monday) — every meal, and the day's total as the sum of those meals.
When	What	kcal	Protein	Carbs	Fat	Fibre
Breakfast	Methi thepla with curd Methi Thepla ×3 · Curd (Dahi) ×1	450	13.7 g	50.1 g	21.6 g	6.6 g
Mid-morning	Almonds and walnuts Almonds ×1 · Walnuts ×0.5	113	3.4 g	2.0 g	10.1 g	1.8 g
Lunch	Roti, dal, sabzi, curd and salad Roti (Chapati) ×2 · Toor Dal (Arhar) Tadka ×1 · Mixed Vegetable Sabzi ×1 · Curd (Dahi) ×1 · Green Salad ×1	577	21.1 g	74.6 g	21.0 g	16.2 g
Evening snack	Chai with chana chaat Masala Chai ×1 · Chana Chaat ×0.7	214	9.3 g	29.7 g	6.3 g	6.3 g
Dinner	Roti, dal and mixed sabzi Roti (Chapati) ×2 · Toor Dal (Arhar) Tadka ×1 · Mixed Vegetable Sabzi ×1	466	15.7 g	66.5 g	14.6 g	13.8 g
Day total	450 + 113 + 577 + 214 + 466 =	1,820	63.2 g	222.9 g	73.6 g	44.7 g

Day 2 · Tuesday

1,622 kcal · 61.8 g protein · 41.1 g fibre

Day 2 (Tuesday) — every meal, and the day's total as the sum of those meals.
When	What	kcal	Protein	Carbs	Fat	Fibre
Breakfast	Besan chilla with green chutney Besan Chilla ×2 · Green Chutney ×0.5	433	20.1 g	44.2 g	19.4 g	14.7 g
Mid-morning	Glass of toned milk Toned Milk ×1	100	6.4 g	9.4 g	4.0 g	0.0 g
Lunch	Dal, rice, bhindi and curd Toor Dal (Arhar) Tadka ×1 · Boiled White Rice ×1 · Bhindi Masala ×1 · Curd (Dahi) ×0.7	518	15.4 g	66.9 g	20.4 g	9.3 g
Evening snack	Banana Banana ×1	105	1.3 g	24.0 g	0.3 g	1.8 g
Dinner	Roti with rajma and curd Roti (Chapati) ×2 · Rajma Curry ×1 · Curd (Dahi) ×0.7	466	18.6 g	66.2 g	13.8 g	15.3 g
Day total	433 + 100 + 518 + 105 + 466 =	1,622	61.8 g	210.7 g	57.9 g	41.1 g

Day 3 · Wednesday

1,607 kcal · 59.9 g protein · 32.6 g fibre

Day 3 (Wednesday) — every meal, and the day's total as the sum of those meals.
When	What	kcal	Protein	Carbs	Fat	Fibre
Breakfast	Poha with peanuts and chai Poha ×1 · Peanuts ×0.4 · Masala Chai ×1	398	9.3 g	50.5 g	17.1 g	2.9 g
Mid-morning	Bowl of curd Curd (Dahi) ×1	90	4.7 g	4.5 g	6.0 g	0.0 g
Lunch	Kadai paneer with roti and salad Kadai Paneer ×1 · Roti (Chapati) ×2 · Green Salad ×1	471	20.4 g	52.5 g	20.0 g	11.7 g
Evening snack	Chai with chana chaat Masala Chai ×1 · Chana Chaat ×0.7	214	9.3 g	29.7 g	6.3 g	6.3 g
Dinner	Roti with mushroom masala and dal Roti (Chapati) ×2 · Mushroom Masala ×1 · Moong Dal ×0.7	434	16.2 g	60.0 g	14.1 g	11.7 g
Day total	398 + 90 + 471 + 214 + 434 =	1,607	59.9 g	197.2 g	63.5 g	32.6 g

Day 4 · Thursday

1,626 kcal · 63.0 g protein · 50.2 g fibre

Day 4 (Thursday) — every meal, and the day's total as the sum of those meals.
When	What	kcal	Protein	Carbs	Fat	Fibre
Breakfast	Besan chilla with green chutney Besan Chilla ×2 · Green Chutney ×0.5	433	20.1 g	44.2 g	19.4 g	14.7 g
Mid-morning	One banana Banana ×1	105	1.3 g	24.0 g	0.3 g	1.8 g
Lunch	Roti, dal, sabzi, curd and salad Roti (Chapati) ×2 · Toor Dal (Arhar) Tadka ×1 · Mixed Vegetable Sabzi ×1 · Curd (Dahi) ×1 · Green Salad ×1	577	21.1 g	74.6 g	21.0 g	16.2 g
Evening snack	Bowl of sprouts Moong Sprouts Salad ×1	92	7.0 g	13.0 g	1.2 g	4.0 g
Dinner	Roti with baingan bharta and dal Roti (Chapati) ×2 · Baingan Bharta ×1 · Moong Dal ×0.7	419	13.5 g	60.7 g	13.4 g	13.5 g
Day total	433 + 105 + 577 + 92 + 419 =	1,626	63.0 g	216.5 g	55.3 g	50.2 g

Day 5 · Friday

1,558 kcal · 56.9 g protein · 34.7 g fibre

Day 5 (Friday) — every meal, and the day's total as the sum of those meals.
When	What	kcal	Protein	Carbs	Fat	Fibre
Breakfast	Methi thepla with curd Methi Thepla ×3 · Curd (Dahi) ×1	450	13.7 g	50.1 g	21.6 g	6.6 g
Mid-morning	Glass of chaas Chaas (Buttermilk) ×1	75	4.0 g	3.8 g	5.0 g	0.0 g
Lunch	Rajma chawal with curd Rajma Curry ×1 · Boiled White Rice ×1 · Curd (Dahi) ×0.7 · Onion Salad (Kachumber) ×1	479	16.7 g	71.3 g	13.4 g	11.5 g
Evening snack	Roasted peanuts with black tea Peanuts ×0.6 · Black Tea, no sugar ×1	88	3.9 g	3.0 g	6.0 g	1.3 g
Dinner	Roti with rajma and curd Roti (Chapati) ×2 · Rajma Curry ×1 · Curd (Dahi) ×0.7	466	18.6 g	66.2 g	13.8 g	15.3 g
Day total	450 + 75 + 479 + 88 + 466 =	1,558	56.9 g	194.4 g	59.8 g	34.7 g

Day 6 · Saturday

1,554 kcal · 57.4 g protein · 35.4 g fibre

Day 6 (Saturday) — every meal, and the day's total as the sum of those meals.
When	What	kcal	Protein	Carbs	Fat	Fibre
Breakfast	Poha with peanuts and chai Poha ×1 · Peanuts ×0.4 · Masala Chai ×1	398	9.3 g	50.5 g	17.1 g	2.9 g
Mid-morning	Almonds and walnuts Almonds ×1 · Walnuts ×0.5	113	3.4 g	2.0 g	10.1 g	1.8 g
Lunch	Matar paneer with roti Matar Paneer ×1 · Roti (Chapati) ×2 · Green Salad ×1	448	19.2 g	56.3 g	16.3 g	12.6 g
Evening snack	Chai with chana chaat Masala Chai ×1 · Chana Chaat ×0.7	214	9.3 g	29.7 g	6.3 g	6.3 g
Dinner	Roti with palak paneer Roti (Chapati) ×2 · Palak Paneer ×1 · Green Salad ×1	381	16.2 g	48.8 g	12.6 g	11.8 g
Day total	398 + 113 + 448 + 214 + 381 =	1,554	57.4 g	187.3 g	62.4 g	35.4 g

Day 7 · Sunday

1,579 kcal · 59.6 g protein · 37.8 g fibre

Day 7 (Sunday) — every meal, and the day's total as the sum of those meals.
When	What	kcal	Protein	Carbs	Fat	Fibre
Breakfast	Besan chilla with green chutney Besan Chilla ×2 · Green Chutney ×0.5	433	20.1 g	44.2 g	19.4 g	14.7 g
Mid-morning	Glass of toned milk Toned Milk ×1	100	6.4 g	9.4 g	4.0 g	0.0 g
Lunch	Dal, rice, bhindi and curd Toor Dal (Arhar) Tadka ×1 · Boiled White Rice ×1 · Bhindi Masala ×1 · Curd (Dahi) ×0.7	518	15.4 g	66.9 g	20.4 g	9.3 g
Evening snack	Chai on its own Masala Chai ×1	62	2.0 g	8.7 g	2.1 g	0.0 g
Dinner	Roti, dal and mixed sabzi Roti (Chapati) ×2 · Toor Dal (Arhar) Tadka ×1 · Mixed Vegetable Sabzi ×1	466	15.7 g	66.5 g	14.6 g	13.8 g
Day total	433 + 100 + 518 + 62 + 466 =	1,579	59.6 g	195.7 g	60.5 g	37.8 g

Adjusting it

At 1,624 kcal a day this week sits well below a typical adult maintenance intake — a mild deficit for many adults, and genuinely light for anyone active. To move it in either direction, the lever in North India is the same as everywhere else and it is not the cuisine: it is the grain. One katori of rice instead of two, or two rotis instead of three, moves a day by two to three hundred calories on its own and leaves everything you actually taste untouched.

To push protein up without changing the character of the food, add a second katori of the dal or legume that is already on the plate. That is cheaper than any other option and it is already in your kitchen.

The same chart, another kitchen

Twelve other regional weeks, each portioned from its own staples.

Punjabi South Indian Tamil Kerala Andhra & Telangana Bengali Gujarati Maharashtrian Rajasthani Kashmiri Odia Assamese Goal-based charts Every shopping list

The questions that come after the chart

What does a normal North Indian day of food add up to?

On this plan, 1,624 kcal and 60.3 g of protein a day on average, across five eating occasions. Individual days run from 1,554 to 1,820 kcal. A festival day or a restaurant meal sits well above this.

Is this a real North Indian plan or a north Indian plan renamed?

It is built from North India's own dishes: wheat roti, dal, seasonal sabzi, curd, rajma and chole. Where a signature dish is not in the underlying nutrition dataset it has been estimated specifically for this site and marked, rather than swapped for a north Indian dish with a regional name attached.

Where does North Indian food usually go wrong nutritionally?

Can I use this to lose weight?

At 1,624 kcal a day this week sits well below a typical adult maintenance intake — a mild deficit for many adults, and genuinely light for anyone active — it was written to show what the region eats, not to create a deficit. If you want a deficit built on similar food, the goal-based plans are the place to start. The honest answer is that the regional pattern matters far less than the serving count: two katoris of rice instead of one moves the number more than the cuisine does.

Calories and macros are computed from the ThaliFacts dataset, which is based on the Indian Food Composition Tables 2017 (ICMR–NIN), plus the regional dishes estimated for this site and marked est wherever they appear. Energy reconciles against 4P + 4C + 9F on every build. Every source, with the date it was last checked, is listed on the sources page. General information only — not medical or nutrition advice. These are illustrative plans built on average values; they are not prescriptions and cannot account for allergies, conditions or medication.

SOURCE·Computed from ThaliFacts food data·REVIEWED JUL 2026

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