Meal chart · regional · West Bengal

7-day ಬಂಗಾಳಿ
diet plan

Built on rice, masoor and chholar dal, macher jhol, posto, shukto, begun bhaja and mustard oil — the food actually cooked in Bengal, not a north Indian week with the names changed.

What a Bengal day comes to

Seven-day average, per day

1,815kcal / day A week of Bengali home cooking on this chart runs 1,616–1,953 kcal a day with 63.5 g of protein and 30.3 g of fibre. Fish or egg appears on some days; the vegetarian days stand on their own.

ಪ್ರೋಟೀನ್ 63.5 g · 14% ಕಾರ್ಬ್ಸ್ 247.5 g · 54.7% ಕೊಬ್ಬು 62.8 g · 31.2%

ಮೂಲ.Computed from ThaliFacts food data.ಪರಿಶೀಲನೆ ಜುಲೈ 2026

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

Grainroti, rice, poha, idli, dosa 3.3katori 781kcal 33%of plate
Dal & legumedal, chana, rajma, besan, soya, sattu 1.9katori 319kcal 19%of plate
Vegetable & fruitsabzi, saag, salad, fruit 2.6katori 416kcal 26%of plate
Dairy, egg & meatcurd, paneer, milk, egg, fish, chicken 1.4katori 197kcal 14%of plate
Fat, nut & sweetchutney, pickle, nuts, mithai, chai 0.9katori 103kcal 9%of plate

Grain takes 33% of the plate and 43% of the energy; vegetables take 26% of the plate and 23% of the energy. Dal and legume sit at 1.9 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: 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 ಈ ಯೋಜನೆಯಲ್ಲಿನ ಪ್ರತಿಯೊಂದು ಅಂಕಿಯೂ ಇಲ್ಲಿನ ಒಂದು ನಿಜವಾದ ಸರ್ವಿಂಗ್‌ನಿಂದಲೇ ಬಂದಿದೆ.

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

What a Bengali week looks like

A Bengali meal is served in courses and starts bitter — shukto first, then dal, then a vegetable, then fish, then curd or a sweet. Fish at both main meals makes it one of the easiest Indian patterns to hit a protein target on. Mustard oil and the fried bhaja course are where the calories concentrate.

Staples this plan runs on: Rice, masoor and chholar dal, macher jhol, posto, shukto, begun bhaja and mustard oil. Where: West Bengal.

Estimated dishes used here: Luchi, Aloo Posto, Macher Jhol, Shukto, Begun Bhaja. 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 Bengal week is put on the chart

The meal library for this region is restricted to Bengal's own dishes: rice, masoor and chholar dal, macher jhol, posto, shukto, begun bhaja and mustard 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

Bengali week — the seven day totals and their average.
Day	ಕ್ಯಾಲೊರಿಗಳು	ಪ್ರೋಟೀನ್	ಕಾರ್ಬ್ಸ್	ಕೊಬ್ಬು	ನಾರು
Day 1 · Monday	1,950	75.2 g	239.7 g	76.4 g	28.8 g
Day 2 · Tuesday	1,824	69.3 g	237.0 g	66.1 g	36.3 g
Day 3 · Wednesday	1,855	57.6 g	254.0 g	67.0 g	32.5 g
Day 4 · Thursday	1,855	63.9 g	270.1 g	56.7 g	26.1 g
Day 5 · Friday	1,616	58.3 g	211.0 g	59.0 g	26.2 g
Day 6 · Saturday	1,953	61.9 g	271.8 g	68.2 g	26.6 g
Day 7 · Sunday	1,652	58.2 g	249.2 g	46.2 g	35.4 g
7-day average	1,815	63.5 g	247.5 g	62.8 g	30.3 g

Week total 12,705 kcal ÷ 7 = 1,815 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

1,950 kcal . 75.2 g ಪ್ರೋಟೀನ್ . 28.8 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	Luchi with aloo posto Luchiಅಂದಾಜು ×4 . Aloo Postoಅಂದಾಜು ×1	597	10.7 g	64.8 g	32.8 g	4.4 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	Macher jhol with rice and shukto Macher Jholಅಂದಾಜು ×1 . Boiled White Rice ×1.8 . Shuktoಅಂದಾಜು ×1	613	28.9 g	86.3 g	17.0 g	7.5 g
ಸಂಜೆಯ ಲಘು ಆಹಾರ	Chai with chana chaat Masala Chai ×1 . Chana Chaat ×0.7	214	9.3 g	29.7 g	6.3 g	6.3 g
ರಾತ್ರಿಯ ಊಟ	Roti with dimer dalna ರೊಟ್ಟಿ (ಚಪಾತಿ) ×2 . Egg Curry ×1 . Green Salad ×1	426	19.9 g	49.5 g	16.3 g	10.6 g
ದಿನದ ಒಟ್ಟು	597 + 100 + 613 + 214 + 426 =	1,950	75.2 g	239.7 g	76.4 g	28.8 g

ದಿನ 2 · Tuesday

1,824 kcal . 69.3 g ಪ್ರೋಟೀನ್ . 36.3 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	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	Shukto, masoor dal, rice and begun bhaja Shuktoಅಂದಾಜು ×1 . Masoor Dal ×1 . Boiled White Rice ×1.8 . Begun Bhajaಅಂದಾಜು ×1	661	17.7 g	103.3 g	19.4 g	11.3 g
ಸಂಜೆಯ ಲಘು ಆಹಾರ	ಬಾಳೆಹಣ್ಣು ಬಾಳೆಹಣ್ಣು ×1	105	1.3 g	24.0 g	0.3 g	1.8 g
ರಾತ್ರಿಯ ಊಟ	Macher jhol with a small plate of rice Macher Jholಅಂದಾಜು ×1 . Boiled White Rice ×1.2 . Shuktoಅಂದಾಜು ×1	512	26.8 g	63.5 g	16.9 g	6.7 g
ದಿನದ ಒಟ್ಟು	433 + 113 + 661 + 105 + 512 =	1,824	69.3 g	237.0 g	66.1 g	36.3 g

ದಿನ 3 · Wednesday

1,855 kcal . 57.6 g ಪ್ರೋಟೀನ್ . 32.5 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	Luchi with aloo posto Luchiಅಂದಾಜು ×4 . Aloo Postoಅಂದಾಜು ×1	597	10.7 g	64.8 g	32.8 g	4.4 g
ಬೆಳಗಿನ ಮಧ್ಯಭಾಗ	Bowl of curd Curd (Dahi) ×1	90	4.7 g	4.5 g	6.0 g	0.0 g
ಮಧ್ಯಾಹ್ನದ ಊಟ	Masoor dal with rice and a vegetable Masoor Dal ×1.2 . Boiled White Rice ×1.8 . Shuktoಅಂದಾಜು ×1	610	18.2 g	102.5 g	13.8 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	Roti with shukto and dal ರೊಟ್ಟಿ (ಚಪಾತಿ) ×2 . Shuktoಅಂದಾಜು ×1 . Masoor Dal ×1	466	17.0 g	69.2 g	13.2 g	13.8 g
ದಿನದ ಒಟ್ಟು	597 + 90 + 610 + 92 + 466 =	1,855	57.6 g	254.0 g	67.0 g	32.5 g

ದಿನ 4 · Thursday

1,855 kcal . 63.9 g ಪ್ರೋಟೀನ್ . 26.1 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	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	One banana ಬಾಳೆಹಣ್ಣು ×1	105	1.3 g	24.0 g	0.3 g	1.8 g
ಮಧ್ಯಾಹ್ನದ ಊಟ	Aloo posto with dal and rice Aloo Postoಅಂದಾಜು ×1 . Masoor Dal ×1 . Boiled White Rice ×1.8	626	17.2 g	102.4 g	16.1 g	8.4 g
ಸಂಜೆಯ ಲಘು ಆಹಾರ	Chai with chana chaat Masala Chai ×1 . Chana Chaat ×0.7	214	9.3 g	29.7 g	6.3 g	6.3 g
ರಾತ್ರಿಯ ಊಟ	Macher jhol with a small plate of rice Macher Jholಅಂದಾಜು ×1 . Boiled White Rice ×1.2 . Shuktoಅಂದಾಜು ×1	512	26.8 g	63.5 g	16.9 g	6.7 g
ದಿನದ ಒಟ್ಟು	398 + 105 + 626 + 214 + 512 =	1,855	63.9 g	270.1 g	56.7 g	26.1 g

ದಿನ 5 · Friday

1,616 kcal . 58.3 g ಪ್ರೋಟೀನ್ . 26.2 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	Chirer polao with chai Poha ×1 . Masala Chai ×1 . Peanuts ×0.4	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	Shukto, masoor dal, rice and begun bhaja Shuktoಅಂದಾಜು ×1 . Masoor Dal ×1 . Boiled White Rice ×1.8 . Begun Bhajaಅಂದಾಜು ×1	661	17.7 g	103.3 g	19.4 g	11.3 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	Roti with macher jhol ರೊಟ್ಟಿ (ಚಪಾತಿ) ×2 . Macher Jholಅಂದಾಜು ×1 . Green Salad ×1	382	25.9 g	46.5 g	10.3 g	10.2 g
ದಿನದ ಒಟ್ಟು	398 + 113 + 661 + 62 + 382 =	1,616	58.3 g	211.0 g	59.0 g	26.2 g

ದಿನ 6 · Saturday

1,953 kcal . 61.9 g ಪ್ರೋಟೀನ್ . 26.6 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	Luchi with aloo posto Luchiಅಂದಾಜು ×4 . Aloo Postoಅಂದಾಜು ×1	597	10.7 g	64.8 g	32.8 g	4.4 g
ಬೆಳಗಿನ ಮಧ್ಯಭಾಗ	One banana ಬಾಳೆಹಣ್ಣು ×1	105	1.3 g	24.0 g	0.3 g	1.8 g
ಮಧ್ಯಾಹ್ನದ ಊಟ	Macher jhol with rice and shukto Macher Jholಅಂದಾಜು ×1 . Boiled White Rice ×1.8 . Shuktoಅಂದಾಜು ×1	613	28.9 g	86.3 g	17.0 g	7.5 g
ಸಂಜೆಯ ಲಘು ಆಹಾರ	Chai with chana chaat Masala Chai ×1 . Chana Chaat ×0.7	214	9.3 g	29.7 g	6.3 g	6.3 g
ರಾತ್ರಿಯ ಊಟ	Masoor dal with rice and begun bhaja Masoor Dal ×1 . Boiled White Rice ×1.2 . Begun Bhajaಅಂದಾಜು ×1	424	11.7 g	67.0 g	11.8 g	6.6 g
ದಿನದ ಒಟ್ಟು	597 + 105 + 613 + 214 + 424 =	1,953	61.9 g	271.8 g	68.2 g	26.6 g

ದಿನ 7 · Sunday

1,652 kcal . 58.2 g ಪ್ರೋಟೀನ್ . 35.4 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 posto ರೊಟ್ಟಿ (ಚಪಾತಿ) ×2 . Aloo Postoಅಂದಾಜು ×1	368	10.6 g	55.2 g	11.7 g	9.2 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	Aloo posto with dal and rice Aloo Postoಅಂದಾಜು ×1 . Masoor Dal ×1 . Boiled White Rice ×1.8	626	17.2 g	102.4 g	16.1 g	8.4 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	Roti with shukto and dal ರೊಟ್ಟಿ (ಚಪಾತಿ) ×2 . Shuktoಅಂದಾಜು ×1 . Masoor Dal ×1	466	17.0 g	69.2 g	13.2 g	13.8 g
ದಿನದ ಒಟ್ಟು	368 + 100 + 626 + 92 + 466 =	1,652	58.2 g	249.2 g	46.2 g	35.4 g

Adjusting it

At 1,815 kcal a day this week sits a little below a typical adult maintenance intake. To move it in either direction, the lever in Bengal 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 ಗುಜರಾತಿ Maharashtrian Rajasthani Kashmiri Odia Assamese Goal-based charts Every shopping list

The questions that come after the chart

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

On this plan, 1,815 kcal and 63.5 g of protein a day on average, across five eating occasions. Individual days run from 1,616 to 1,953 kcal. A festival day or a restaurant meal sits well above this.

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

It is built from Bengal's own dishes: rice, masoor and chholar dal, macher jhol, posto, shukto, begun bhaja and mustard 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 Bengali food usually go wrong nutritionally?

Can I use this to lose weight?

At 1,815 kcal a day this week sits a little below a typical adult maintenance intake — 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

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 Instagram

Geeta Patel @geetapatelnz Instagram

Geeta Patel GeetaPatelYoga Facebook

Following changes nothing here — every page stays open, with no account and no wall.