Meal chart · regional · Assam

7-day Assamese
diet plan

Built on rice, khar, masor tenga, aloo pitika, laai xaak, dal and very little oil — the food actually cooked in Assam, not a north Indian week with the names changed.

What a Assam day comes to

Seven-day average, per day

1,623kcal / day A week of Assamese home cooking on this chart runs 1,556–1,733 kcal a day with 60.1 g of protein and 31.6 g of fibre. Fish or egg appears on some days; the vegetarian days stand on their own.

ಪ್ರೋಟೀನ್ 60.1 g · 14.9% ಕಾರ್ಬ್ಸ್ 241.2 g · 59.8% ಕೊಬ್ಬು 45.4 g · 25.3%

ಮೂಲ.Computed from ThaliFacts food data.ಪರಿಶೀಲನೆ ಜುಲೈ 2026

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

Grainroti, rice, poha, idli, dosa 3.4katori 652kcal 32%of plate
Dal & legumedal, chana, rajma, besan, soya, sattu 2.4katori 417kcal 22%of plate
Vegetable & fruitsabzi, saag, salad, fruit 2.7katori 327kcal 25%of plate
Dairy, egg & meatcurd, paneer, milk, egg, fish, chicken 1.2katori 138kcal 12%of plate
Fat, nut & sweetchutney, pickle, nuts, mithai, chai 1.0katori 88kcal 9%of plate

Grain takes 32% of the plate and 40% of the energy; vegetables take 25% of the plate and 20% of the energy. Dal and legume sit at 2.4 ಕಟೋರಿ a day. Portions are the seven-day average, in katori of 150 g — the same katori the serving weights and the grocery list use.

ಮೂಲ.Served weights and energy from the dishes in this chart.5 plate groups, composite dishes assigned whole.ಪರಿಶೀಲನೆ ಜುಲೈ 2026

Coverage: This is the thinnest regional coverage on the site. The everyday pattern is right, but a majority of the distinctly regional dishes are estimates made for this site rather than measured values, and they are marked as such.

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 ಈ ಯೋಜನೆಯಲ್ಲಿನ ಪ್ರತಿಯೊಂದು ಅಂಕಿಯೂ ಇಲ್ಲಿನ ಒಂದು ನಿಜವಾದ ಸರ್ವಿಂಗ್‌ನಿಂದಲೇ ಬಂದಿದೆ.

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

What a Assamese week looks like

Assamese cooking uses less oil and less masala than any other regional pattern in this list — boiling, steaming and light tempering do most of the work, and a sour fish curry replaces a heavy gravy. A meal opens with khar and closes with something sour. That makes it an unusually easy regional pattern to eat at a normal calorie level.

Staples this plan runs on: Rice, khar, masor tenga, aloo pitika, laai xaak, dal and very little oil. Where: Assam.

Estimated dishes used here: Laai Xaak, Aloo Pitika, Khar, Masor Tenga. These are not in the ThaliFacts dataset; each was built by recipe analysis and each carries its basis on the method page. They are marked ಅಂದಾಜು everywhere they appear.

How a Assam week is put on the chart

The meal library for this region is restricted to Assam's own dishes: rice, khar, masor tenga, aloo pitika, laai xaak, dal and very little oil. 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 ಅಂದಾಜು 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

Assamese week — the seven day totals and their average.
Day	ಕ್ಯಾಲೊರಿಗಳು	ಪ್ರೋಟೀನ್	ಕಾರ್ಬ್ಸ್	ಕೊಬ್ಬು	ನಾರು
Day 1 · Monday	1,733	58.9 g	244.5 g	56.6 g	38.3 g
Day 2 · Tuesday	1,649	61.6 g	275.0 g	33.0 g	34.0 g
Day 3 · Wednesday	1,590	61.7 g	215.5 g	51.8 g	34.1 g
Day 4 · Thursday	1,627	60.6 g	249.9 g	42.1 g	20.5 g
Day 5 · Friday	1,576	61.4 g	213.2 g	51.9 g	24.7 g
Day 6 · Saturday	1,632	58.0 g	241.3 g	47.1 g	39.8 g
Day 7 · Sunday	1,556	58.2 g	248.9 g	35.2 g	30.1 g
7-day average	1,623	60.1 g	241.2 g	45.4 g	31.6 g

Week total 11,363 kcal ÷ 7 = 1,623 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

ದಿನ 1 · Monday

1,733 kcal . 58.9 g ಪ್ರೋಟೀನ್ . 38.3 g ನಾರು

Day 1 (Monday) — every meal, and the day's total as the sum of those meals.
ಯಾವಾಗ	ಏನು	kcal	ಪ್ರೋಟೀನ್	ಕಾರ್ಬ್ಸ್	ಕೊಬ್ಬು	ನಾರು
ಬೆಳಗಿನ ಉಪಾಹಾರ	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
ಬೆಳಗಿನ ಮಧ್ಯಭಾಗ	Almonds and walnuts Almonds ×1 . Walnuts ×0.5	113	3.4 g	2.0 g	10.1 g	1.8 g
ಮಧ್ಯಾಹ್ನದ ಊಟ	Dal with rice, xaak and pitika Masoor Dal ×1.2 . Boiled White Rice ×1.8 . Laai Xaakಅಂದಾಜು ×1 . Aloo Pitikaಅಂದಾಜು ×0.7	640	19.2 g	105.7 g	15.2 g	11.0 g
ಸಂಜೆಯ ಲಘು ಆಹಾರ	ಬಾಳೆಹಣ್ಣು ಬಾಳೆಹಣ್ಣು ×1	105	1.3 g	24.0 g	0.3 g	1.8 g
ರಾತ್ರಿಯ ಊಟ	Laai xaak with dal and a small plate of rice Laai Xaakಅಂದಾಜು ×1.2 . Masoor Dal ×1 . Boiled White Rice ×1.2	442	14.9 g	68.6 g	11.6 g	9.0 g
ದಿನದ ಒಟ್ಟು	433 + 113 + 640 + 105 + 442 =	1,733	58.9 g	244.5 g	56.6 g	38.3 g

ದಿನ 2 · Tuesday

1,649 kcal . 61.6 g ಪ್ರೋಟೀನ್ . 34.0 g ನಾರು

Day 2 (Tuesday) — every meal, and the day's total as the sum of those meals.
ಯಾವಾಗ	ಏನು	kcal	ಪ್ರೋಟೀನ್	ಕಾರ್ಬ್ಸ್	ಕೊಬ್ಬು	ನಾರು
ಬೆಳಗಿನ ಉಪಾಹಾರ	Roti with aloo pitika ರೊಟ್ಟಿ (ಚಪಾತಿ) ×3 . Aloo Pitikaಅಂದಾಜು ×1 . Black Tea, no sugar ×1	406	11.9 g	75.2 g	6.4 g	11.7 g
ಬೆಳಗಿನ ಮಧ್ಯಭಾಗ	One banana ಬಾಳೆಹಣ್ಣು ×1	105	1.3 g	24.0 g	0.3 g	1.8 g
ಮಧ್ಯಾಹ್ನದ ಊಟ	Khar with rice, dal and pitika Kharಅಂದಾಜು ×1 . Boiled White Rice ×1.8 . Masoor Dal ×1 . Aloo Pitikaಅಂದಾಜು ×0.7	616	16.6 g	106.5 g	13.3 g	10.3 g
ಸಂಜೆಯ ಲಘು ಆಹಾರ	Bowl of sprouts Moong Sprouts Salad ×1	92	7.0 g	13.0 g	1.2 g	4.0 g
ರಾತ್ರಿಯ ಊಟ	Masor tenga with a small plate of rice Masor Tengaಅಂದಾಜು ×1 . Boiled White Rice ×1.2 . Laai Xaakಅಂದಾಜು ×1	430	24.8 g	56.3 g	11.8 g	6.2 g
ದಿನದ ಒಟ್ಟು	406 + 105 + 616 + 92 + 430 =	1,649	61.6 g	275.0 g	33.0 g	34.0 g

ದಿನ 3 · Wednesday

1,590 kcal . 61.7 g ಪ್ರೋಟೀನ್ . 34.1 g ನಾರು

Day 3 (Wednesday) — every meal, and the day's total as the sum of those meals.
ಯಾವಾಗ	ಏನು	kcal	ಪ್ರೋಟೀನ್	ಕಾರ್ಬ್ಸ್	ಕೊಬ್ಬು	ನಾರು
ಬೆಳಗಿನ ಉಪಾಹಾರ	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
ಬೆಳಗಿನ ಮಧ್ಯಭಾಗ	Glass of toned milk Toned Milk ×1	100	6.4 g	9.4 g	4.0 g	0.0 g
ಮಧ್ಯಾಹ್ನದ ಊಟ	Laai xaak with dal and rice Laai Xaakಅಂದಾಜು ×1.2 . Masoor Dal ×1 . Boiled White Rice ×1.8	543	17.0 g	91.3 g	11.8 g	9.8 g
ಸಂಜೆಯ ಲಘು ಆಹಾರ	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
ರಾತ್ರಿಯ ಊಟ	Dal with a small plate of rice and xaak Masoor Dal ×1 . Boiled White Rice ×1.2 . Laai Xaakಅಂದಾಜು ×1	426	14.3 g	67.6 g	10.6 g	8.3 g
ದಿನದ ಒಟ್ಟು	433 + 100 + 543 + 88 + 426 =	1,590	61.7 g	215.5 g	51.8 g	34.1 g

ದಿನ 4 · Thursday

1,627 kcal . 60.6 g ಪ್ರೋಟೀನ್ . 20.5 g ನಾರು

Day 4 (Thursday) — every meal, and the day's total as the sum of those meals.
ಯಾವಾಗ	ಏನು	kcal	ಪ್ರೋಟೀನ್	ಕಾರ್ಬ್ಸ್	ಕೊಬ್ಬು	ನಾರು
ಬೆಳಗಿನ ಉಪಾಹಾರ	Chira with curd and banana Raw Poha (Flattened Rice) ×1 . Curd (Dahi) ×1 . ಬಾಳೆಹಣ್ಣು ×1	405	9.9 g	74.7 g	7.0 g	3.3 g
ಬೆಳಗಿನ ಮಧ್ಯಭಾಗ	Bowl of curd Curd (Dahi) ×1	90	4.7 g	4.5 g	6.0 g	0.0 g
ಮಧ್ಯಾಹ್ನದ ಊಟ	Dal with rice, xaak and pitika Masoor Dal ×1.2 . Boiled White Rice ×1.8 . Laai Xaakಅಂದಾಜು ×1 . Aloo Pitikaಅಂದಾಜು ×0.7	640	19.2 g	105.7 g	15.2 g	11.0 g
ಸಂಜೆಯ ಲಘು ಆಹಾರ	Chai on its own Masala Chai ×1	62	2.0 g	8.7 g	2.1 g	0.0 g
ರಾತ್ರಿಯ ಊಟ	Masor tenga with a small plate of rice Masor Tengaಅಂದಾಜು ×1 . Boiled White Rice ×1.2 . Laai Xaakಅಂದಾಜು ×1	430	24.8 g	56.3 g	11.8 g	6.2 g
ದಿನದ ಒಟ್ಟು	405 + 90 + 640 + 62 + 430 =	1,627	60.6 g	249.9 g	42.1 g	20.5 g

ದಿನ 5 · Friday

1,576 kcal . 61.4 g ಪ್ರೋಟೀನ್ . 24.7 g ನಾರು

Day 5 (Friday) — every meal, and the day's total as the sum of those meals.
ಯಾವಾಗ	ಏನು	kcal	ಪ್ರೋಟೀನ್	ಕಾರ್ಬ್ಸ್	ಕೊಬ್ಬು	ನಾರು
ಬೆಳಗಿನ ಉಪಾಹಾರ	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
ಬೆಳಗಿನ ಮಧ್ಯಭಾಗ	Almonds and walnuts Almonds ×1 . Walnuts ×0.5	113	3.4 g	2.0 g	10.1 g	1.8 g
ಮಧ್ಯಾಹ್ನದ ಊಟ	Masor tenga with rice and laai xaak Masor Tengaಅಂದಾಜು ×1 . Boiled White Rice ×1.8 . Laai Xaakಅಂದಾಜು ×1	531	26.8 g	79.1 g	11.9 g	7.0 g
ಸಂಜೆಯ ಲಘು ಆಹಾರ	Bowl of sprouts Moong Sprouts Salad ×1	92	7.0 g	13.0 g	1.2 g	4.0 g
ರಾತ್ರಿಯ ಊಟ	Laai xaak with dal and a small plate of rice Laai Xaakಅಂದಾಜು ×1.2 . Masoor Dal ×1 . Boiled White Rice ×1.2	442	14.9 g	68.6 g	11.6 g	9.0 g
ದಿನದ ಒಟ್ಟು	398 + 113 + 531 + 92 + 442 =	1,576	61.4 g	213.2 g	51.9 g	24.7 g

ದಿನ 6 · Saturday

1,632 kcal . 58.0 g ಪ್ರೋಟೀನ್ . 39.8 g ನಾರು

Day 6 (Saturday) — every meal, and the day's total as the sum of those meals.
ಯಾವಾಗ	ಏನು	kcal	ಪ್ರೋಟೀನ್	ಕಾರ್ಬ್ಸ್	ಕೊಬ್ಬು	ನಾರು
ಬೆಳಗಿನ ಉಪಾಹಾರ	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
ಬೆಳಗಿನ ಮಧ್ಯಭಾಗ	Glass of toned milk Toned Milk ×1	100	6.4 g	9.4 g	4.0 g	0.0 g
ಮಧ್ಯಾಹ್ನದ ಊಟ	Khar with rice, dal and pitika Kharಅಂದಾಜು ×1 . Boiled White Rice ×1.8 . Masoor Dal ×1 . Aloo Pitikaಅಂದಾಜು ×0.7	616	16.6 g	106.5 g	13.3 g	10.3 g
ಸಂಜೆಯ ಲಘು ಆಹಾರ	ಬಾಳೆಹಣ್ಣು ಬಾಳೆಹಣ್ಣು ×1	105	1.3 g	24.0 g	0.3 g	1.8 g
ರಾತ್ರಿಯ ಊಟ	Roti, moong dal and lauki ರೊಟ್ಟಿ (ಚಪಾತಿ) ×2 . Moong Dal ×1 . Lauki Sabzi ×1	378	13.6 g	57.2 g	10.1 g	13.0 g
ದಿನದ ಒಟ್ಟು	433 + 100 + 616 + 105 + 378 =	1,632	58.0 g	241.3 g	47.1 g	39.8 g

ದಿನ 7 · Sunday

1,556 kcal . 58.2 g ಪ್ರೋಟೀನ್ . 30.1 g ನಾರು

Day 7 (Sunday) — every meal, and the day's total as the sum of those meals.
ಯಾವಾಗ	ಏನು	kcal	ಪ್ರೋಟೀನ್	ಕಾರ್ಬ್ಸ್	ಕೊಬ್ಬು	ನಾರು
ಬೆಳಗಿನ ಉಪಾಹಾರ	Roti with aloo pitika ರೊಟ್ಟಿ (ಚಪಾತಿ) ×3 . Aloo Pitikaಅಂದಾಜು ×1 . Black Tea, no sugar ×1	406	11.9 g	75.2 g	6.4 g	11.7 g
ಬೆಳಗಿನ ಮಧ್ಯಭಾಗ	One banana ಬಾಳೆಹಣ್ಣು ×1	105	1.3 g	24.0 g	0.3 g	1.8 g
ಮಧ್ಯಾಹ್ನದ ಊಟ	Masor tenga with rice and laai xaak Masor Tengaಅಂದಾಜು ×1 . Boiled White Rice ×1.8 . Laai Xaakಅಂದಾಜು ×1	531	26.8 g	79.1 g	11.9 g	7.0 g
ಸಂಜೆಯ ಲಘು ಆಹಾರ	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
ರಾತ್ರಿಯ ಊಟ	Dal with a small plate of rice and xaak Masoor Dal ×1 . Boiled White Rice ×1.2 . Laai Xaakಅಂದಾಜು ×1	426	14.3 g	67.6 g	10.6 g	8.3 g
ದಿನದ ಒಟ್ಟು	406 + 105 + 531 + 88 + 426 =	1,556	58.2 g	248.9 g	35.2 g	30.1 g

Adjusting it

At 1,623 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 Assam 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.

North Indian ಪಂಜಾಬಿ South Indian ತಮಿಳು Kerala Andhra & Telangana ಬಂಗಾಳಿ ಗುಜರಾತಿ Maharashtrian Rajasthani Kashmiri Odia Goal-based charts Every shopping list

The questions that come after the chart

What does a normal Assamese day of food add up to?

On this plan, 1,623 kcal and 60.1 g of protein a day on average, across five eating occasions. Individual days run from 1,556 to 1,733 kcal. A festival day or a restaurant meal sits well above this.

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

It is built from Assam's own dishes: rice, khar, masor tenga, aloo pitika, laai xaak, dal and very little oil. 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 Assamese food usually go wrong nutritionally?

Can I use this to lose weight?

At 1,623 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 ಭಾರತೀಯ ಆಹಾರ ಸಂಯೋಜನೆ ಕೋಷ್ಟಕಗಳು 2017 (ICMR–NIN), plus the regional dishes estimated for this site and marked ಅಂದಾಜು 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.

ಮೂಲ.Computed from ThaliFacts food data.ಪರಿಶೀಲನೆ ಜುಲೈ 2026

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