Meal chart · regional · Kerala

7-day Kerala
diet plan

Built on puttu, appam, idiyappam, kadala curry, thoran, olan, avial, fish and coconut in everything — the food actually cooked in Kerala, not a north Indian week with the names changed.

What a Kerala day comes to

Seven-day average, per day

1,759kcal / day A week of Kerala home cooking on this chart runs 1,630–1,866 kcal a day with 61.6 g of protein and 31.3 g of fibre. Fish or egg appears on some days; the vegetarian days stand on their own.

ಪ್ರೋಟೀನ್ 61.6 g · 14% ಕಾರ್ಬ್ಸ್ 247.3 g · 56.3% ಕೊಬ್ಬು 57.8 g · 29.6%

ಮೂಲ.Computed from ThaliFacts food data.ಪರಿಶೀಲನೆ ಜುಲೈ 2026

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

Grainroti, rice, poha, idli, dosa 4.3katori 783kcal 41%of plate
Dal & legumedal, chana, rajma, besan, soya, sattu 1.6katori 318kcal 16%of plate
Vegetable & fruitsabzi, saag, salad, fruit 2.3katori 336kcal 22%of plate
Dairy, egg & meatcurd, paneer, milk, egg, fish, chicken 1.5katori 248kcal 14%of plate
Fat, nut & sweetchutney, pickle, nuts, mithai, chai 0.7katori 74kcal 7%of plate

Grain takes 41% of the plate and 45% of the energy; vegetables take 22% of the plate and 19% of the energy. Dal and legume sit at 1.6 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 Kerala week looks like

Kerala's grain base is broader than the rest of India's — puttu, appam and idiyappam are all rice, but steamed rather than fried, and the legume beside them is usually black chana. The variable that decides the calorie count is coconut: fresh coconut and coconut oil are in almost every dish here.

Staples this plan runs on: Puttu, appam, idiyappam, kadala curry, thoran, olan, avial, fish and coconut in everything. Where: Kerala.

Estimated dishes used here: Kadala Curry, Olan, Meen Curry, Thoran. 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 Kerala week is put on the chart

The meal library for this region is restricted to Kerala's own dishes: puttu, appam, idiyappam, kadala curry, thoran, olan, avial, fish and coconut in everything. 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

Kerala week — the seven day totals and their average.
Day	ಕ್ಯಾಲೊರಿಗಳು	ಪ್ರೋಟೀನ್	ಕಾರ್ಬ್ಸ್	ಕೊಬ್ಬು	ನಾರು
Day 1 · Monday	1,866	59.4 g	251.7 g	68.8 g	29.0 g
Day 2 · Tuesday	1,757	66.4 g	263.2 g	48.6 g	37.7 g
Day 3 · Wednesday	1,783	66.9 g	240.0 g	61.2 g	31.7 g
Day 4 · Thursday	1,676	60.5 g	245.9 g	50.0 g	31.9 g
Day 5 · Friday	1,786	62.5 g	238.5 g	64.3 g	32.4 g
Day 6 · Saturday	1,630	58.6 g	224.3 g	55.1 g	25.9 g
Day 7 · Sunday	1,813	57.1 g	267.4 g	56.9 g	30.5 g
7-day average	1,759	61.6 g	247.3 g	57.8 g	31.3 g

Week total 12,311 kcal ÷ 7 = 1,759 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

1,866 kcal . 59.4 g ಪ್ರೋಟೀನ್ . 29.0 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	Appam with kadala curry Appam ×3 . Kadala Curryಅಂದಾಜು ×1	509	15.0 g	77.7 g	15.3 g	10.4 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	Rice with avial, olan and curd Boiled White Rice ×1.8 . Avial ×1 . Olanಅಂದಾಜು ×1 . Curd (Dahi) ×0.7	641	15.0 g	89.5 g	24.7 g	9.1 g
ಸಂಜೆಯ ಲಘು ಆಹಾರ	ಬಾಳೆಹಣ್ಣು ಬಾಳೆಹಣ್ಣು ×1	105	1.3 g	24.0 g	0.3 g	1.8 g
ರಾತ್ರಿಯ ಊಟ	Meen curry with a small plate of rice Meen Curryಅಂದಾಜು ×1 . Boiled White Rice ×1.2 . Thoranಅಂದಾಜು ×1	498	24.7 g	58.5 g	18.4 g	5.9 g
ದಿನದ ಒಟ್ಟು	509 + 113 + 641 + 105 + 498 =	1,866	59.4 g	251.7 g	68.8 g	29.0 g

ದಿನ 2 · Tuesday

1,757 kcal . 66.4 g ಪ್ರೋಟೀನ್ . 37.7 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	Puttu with kadala curry Puttu ×1.4 . Kadala Curryಅಂದಾಜು ×1	464	14.8 g	71.4 g	13.2 g	11.9 g
ಬೆಳಗಿನ ಮಧ್ಯಭಾಗ	One banana ಬಾಳೆಹಣ್ಣು ×1	105	1.3 g	24.0 g	0.3 g	1.8 g
ಮಧ್ಯಾಹ್ನದ ಊಟ	Meen curry with rice and thoran Meen Curryಅಂದಾಜು ×1 . Boiled White Rice ×1.8 . Thoranಅಂದಾಜು ×1	598	26.8 g	81.3 g	18.5 g	6.7 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	Kadala curry with a small plate of rice Kadala Curryಅಂದಾಜು ×1 . Boiled White Rice ×1.2 . Thoranಅಂದಾಜು ×1	498	16.5 g	73.5 g	15.4 g	13.3 g
ದಿನದ ಒಟ್ಟು	464 + 105 + 598 + 92 + 498 =	1,757	66.4 g	263.2 g	48.6 g	37.7 g

ದಿನ 3 · Wednesday

1,783 kcal . 66.9 g ಪ್ರೋಟೀನ್ . 31.7 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	Appam with kadala curry Appam ×3 . Kadala Curryಅಂದಾಜು ×1	509	15.0 g	77.7 g	15.3 g	10.4 g
ಬೆಳಗಿನ ಮಧ್ಯಭಾಗ	Bowl of curd Curd (Dahi) ×1	90	4.7 g	4.5 g	6.0 g	0.0 g
ಮಧ್ಯಾಹ್ನದ ಊಟ	Kadala curry with rice and thoran Kadala Curryಅಂದಾಜು ×1 . Boiled White Rice ×1.8 . Thoranಅಂದಾಜು ×1	598	18.6 g	96.3 g	15.5 g	14.1 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	Meen curry with a small plate of rice Meen Curryಅಂದಾಜು ×1 . Boiled White Rice ×1.2 . Thoranಅಂದಾಜು ×1	498	24.7 g	58.5 g	18.4 g	5.9 g
ದಿನದ ಒಟ್ಟು	509 + 90 + 598 + 88 + 498 =	1,783	66.9 g	240.0 g	61.2 g	31.7 g

ದಿನ 4 · Thursday

1,676 kcal . 60.5 g ಪ್ರೋಟೀನ್ . 31.9 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	Puttu with kadala curry Puttu ×1.4 . Kadala Curryಅಂದಾಜು ×1	464	14.8 g	71.4 g	13.2 g	11.9 g
ಬೆಳಗಿನ ಮಧ್ಯಭಾಗ	Coconut water Tender Coconut Water ×1	50	0.5 g	11.3 g	0.3 g	0.0 g
ಮಧ್ಯಾಹ್ನದ ಊಟ	Meen curry with rice and thoran Meen Curryಅಂದಾಜು ×1 . Boiled White Rice ×1.8 . Thoranಅಂದಾಜು ×1	598	26.8 g	81.3 g	18.5 g	6.7 g
ಸಂಜೆಯ ಲಘು ಆಹಾರ	Filter coffee South Indian Filter Coffee ×1	66	1.9 g	8.4 g	2.6 g	0.0 g
ರಾತ್ರಿಯ ಊಟ	Kadala curry with a small plate of rice Kadala Curryಅಂದಾಜು ×1 . Boiled White Rice ×1.2 . Thoranಅಂದಾಜು ×1	498	16.5 g	73.5 g	15.4 g	13.3 g
ದಿನದ ಒಟ್ಟು	464 + 50 + 598 + 66 + 498 =	1,676	60.5 g	245.9 g	50.0 g	31.9 g

ದಿನ 5 · Friday

1,786 kcal . 62.5 g ಪ್ರೋಟೀನ್ . 32.4 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	Appam with kadala curry Appam ×3 . Kadala Curryಅಂದಾಜು ×1	509	15.0 g	77.7 g	15.3 g	10.4 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	Rice with avial and thoran Boiled White Rice ×1.8 . Avial ×1 . Thoranಅಂದಾಜು ×1	574	12.4 g	87.3 g	19.3 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	Meen curry with a small plate of rice Meen Curryಅಂದಾಜು ×1 . Boiled White Rice ×1.2 . Thoranಅಂದಾಜು ×1	498	24.7 g	58.5 g	18.4 g	5.9 g
ದಿನದ ಒಟ್ಟು	509 + 113 + 574 + 92 + 498 =	1,786	62.5 g	238.5 g	64.3 g	32.4 g

ದಿನ 6 · Saturday

1,630 kcal . 58.6 g ಪ್ರೋಟೀನ್ . 25.9 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	Idiyappam with olan Idiyappam (String Hoppers) ×2 . Olanಅಂದಾಜು ×1	356	6.7 g	62.0 g	9.2 g	4.6 g
ಬೆಳಗಿನ ಮಧ್ಯಭಾಗ	Bowl of curd Curd (Dahi) ×1	90	4.7 g	4.5 g	6.0 g	0.0 g
ಮಧ್ಯಾಹ್ನದ ಊಟ	Meen curry with rice and thoran Meen Curryಅಂದಾಜು ×1 . Boiled White Rice ×1.8 . Thoranಅಂದಾಜು ×1	598	26.8 g	81.3 g	18.5 g	6.7 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	Kadala curry with a small plate of rice Kadala Curryಅಂದಾಜು ×1 . Boiled White Rice ×1.2 . Thoranಅಂದಾಜು ×1	498	16.5 g	73.5 g	15.4 g	13.3 g
ದಿನದ ಒಟ್ಟು	356 + 90 + 598 + 88 + 498 =	1,630	58.6 g	224.3 g	55.1 g	25.9 g

ದಿನ 7 · Sunday

1,813 kcal . 57.1 g ಪ್ರೋಟೀನ್ . 30.5 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	Puttu with kadala curry Puttu ×1.4 . Kadala Curryಅಂದಾಜು ×1	464	14.8 g	71.4 g	13.2 g	11.9 g
ಬೆಳಗಿನ ಮಧ್ಯಭಾಗ	One banana ಬಾಳೆಹಣ್ಣು ×1	105	1.3 g	24.0 g	0.3 g	1.8 g
ಮಧ್ಯಾಹ್ನದ ಊಟ	Rice with avial, olan and curd Boiled White Rice ×1.8 . Avial ×1 . Olanಅಂದಾಜು ×1 . Curd (Dahi) ×0.7	641	15.0 g	89.5 g	24.7 g	9.1 g
ಸಂಜೆಯ ಲಘು ಆಹಾರ	ಬಾಳೆಹಣ್ಣು ಬಾಳೆಹಣ್ಣು ×1	105	1.3 g	24.0 g	0.3 g	1.8 g
ರಾತ್ರಿಯ ಊಟ	Meen curry with a small plate of rice Meen Curryಅಂದಾಜು ×1 . Boiled White Rice ×1.2 . Thoranಅಂದಾಜು ×1	498	24.7 g	58.5 g	18.4 g	5.9 g
ದಿನದ ಒಟ್ಟು	464 + 105 + 641 + 105 + 498 =	1,813	57.1 g	267.4 g	56.9 g	30.5 g

Adjusting it

At 1,759 kcal a day this week sits a little below a typical adult maintenance intake. To move it in either direction, the lever in Kerala 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 Andhra & Telangana ಬಂಗಾಳಿ ಗುಜರಾತಿ Maharashtrian Rajasthani Kashmiri Odia Assamese Goal-based charts Every shopping list

The questions that come after the chart

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

On this plan, 1,759 kcal and 61.6 g of protein a day on average, across five eating occasions. Individual days run from 1,630 to 1,866 kcal. A festival day or a restaurant meal sits well above this.

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

It is built from Kerala's own dishes: puttu, appam, idiyappam, kadala curry, thoran, olan, avial, fish and coconut in everything. 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 Kerala food usually go wrong nutritionally?

Can I use this to lose weight?

At 1,759 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

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