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.
स्रोत·ThaliFacts के फूड डेटा से गणना·समीक्षित जुलाई 2026
All thirteen
| Region | Runs on | Avg kcal/day | प्रोटीन | Data coverage |
|---|---|---|---|---|
| उत्तर भारतीय | Wheat roti, dal, seasonal sabzi, curd, rajma and chole | 1,624 | 60.3 g | high |
| पंजाबी | Atta roti and makki roti, rajma, chole, saag, paneer, dal makhani, lassi and white butter | 1,692 | 63.9 g | high |
| दक्षिण भारतीय | Rice, fermented batters, sambar, rasam, coconut, curd and vegetable poriyal | 1,598 | 57.1 g | high |
| तमिल | Idli, dosa, pongal, sambar, rasam, curd rice, kootu, poriyal and filter coffee | 1,581 | 47.8 g | high |
| केरल | Puttu, appam, idiyappam, kadala curry, thoran, olan, avial, fish and coconut in everything | 1,759 | 61.6 g | high |
| आंध्र & तेलंगाना | Rice, pappu, rasam, gongura, pesarattu, and a great deal of chilli | 1,610 | 57.0 g | medium |
| बंगाली | Rice, masoor and chholar dal, macher jhol, posto, shukto, begun bhaja and mustard oil | 1,815 | 63.5 g | high |
| गुजराती | Thepla, dhokla, handvo, khichdi, kadhi, a sweet toor dal, undhiyu and chaas | 1,696 | 60.1 g | high |
| महाराष्ट्रीयन | Jowar and bajra bhakri, poha, thalipeeth, zunka, matki usal, amti and varan bhaat | 1,600 | 59.7 g | high |
| राजस्थानी | Bajra and missi roti, panchmel dal, gatte ki sabzi, ker sangri, kadhi, baati and churma | 1,657 | 58.6 g | medium |
| कश्मीरी | Rice at every meal, haak, nadru, rajma, rogan josh, curd-based yakhni gravies and kahwa | 1,688 | 61.9 g | medium |
| ओड़िया | Rice, pakhala, dalma, santula, besara and fish | 1,626 | 60.2 g | medium-low |
| असमिया | 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.
कैलोरी और मैक्रो ThaliFacts डेटासेट से निकाले जाते हैं, जिसका आधार है इंडियन फ़ूड कंपोज़िशन टेबल्स 2017 (ICMR–NIN), साथ ही इस साइट के लिए अनुमानित क्षेत्रीय व्यंजन, जिन्हें चिह्नित किया गया है अनु. जहाँ भी वे आते हैं। हर बिल्ड पर ऊर्जा का मिलान 4P + 4C + 9F से किया जाता है। हर स्रोत, आखिरी बार जाँचे जाने की तारीख के साथ, यहाँ सूचीबद्ध है: स्रोत पेज. सिर्फ़ सामान्य जानकारी — चिकित्सकीय या पोषण संबंधी सलाह नहीं। ये औसत मानों पर बने उदाहरण भर के प्लान हैं; ये नुस्खे नहीं हैं और एलर्जी, बीमारियों या दवाओं का हिसाब नहीं रख सकते।
स्रोत·ThaliFacts के फूड डेटा से गणना·समीक्षित जुलाई 2026
The people behind these sites
Follow the build
This site and nine others like it are built and photographed by two people: Amit Sharma — behind the build; Geeta Patel — the poses, demonstrated. New work goes up on Instagram and Facebook before it reaches a page here.
Amit Sharma
@amitsharmaofficial
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@geetapatelnz
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GeetaPatelYoga
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