Meal chart · regional · Maharashtra

7-day Maharashtrian
diet plan

Built on jowar and bajra bhakri, poha, thalipeeth, zunka, matki usal, amti and varan bhaat — the food actually cooked in Maharashtra, not a north Indian week with the names changed.

What a Maharashtra day comes to

Seven-day average, per day

1,600kcal / day A week of Maharashtrian home cooking on this chart runs 1,553–1,720 kcal a day with 59.7 g of protein and 42.5 g of fibre. It is entirely vegetarian, as most weeks in this region are.

ಪ್ರೋಟೀನ್ 59.7 g · 15.1% ಕಾರ್ಬ್ಸ್ 213.2 g · 53.9% ಕೊಬ್ಬು 54.6 g · 31%

ಮೂಲ.Computed from ThaliFacts food data.ಪರಿಶೀಲನೆ ಜುಲೈ 2026

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

Grainroti, rice, poha, idli, dosa 1.9katori 524kcal 21%of plate
Dal & legumedal, chana, rajma, besan, soya, sattu 3.1katori 623kcal 35%of plate
Vegetable & fruitsabzi, saag, salad, fruit 2.0katori 282kcal 23%of plate
Dairy, egg & meatcurd, paneer, milk, egg, fish, chicken 0.8katori 59kcal 9%of plate
Fat, nut & sweetchutney, pickle, nuts, mithai, chai 1.1katori 112kcal 13%of plate

Grain takes 21% of the plate and 33% of the energy; vegetables take 23% of the plate and 18% of the energy. Dal and legume sit at 3.1 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 Maharashtrian week looks like

The everyday Maharashtrian kitchen is millet-based rather than wheat-based, which most diet plans written for India miss entirely. Jowar bhakri with zunka or matki usal is a genuinely well-built meal — millet, legume, minimal oil — and it costs very little.

Staples this plan runs on: Jowar and bajra bhakri, poha, thalipeeth, zunka, matki usal, amti and varan bhaat. Where: Maharashtra.

Estimated dishes used here: Matki Usal, Zunka. 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 Maharashtra week is put on the chart

The meal library for this region is restricted to Maharashtra's own dishes: jowar and bajra bhakri, poha, thalipeeth, zunka, matki usal, amti and varan bhaat. 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

Maharashtrian week — the seven day totals and their average.
Day	ಕ್ಯಾಲೊರಿಗಳು	ಪ್ರೋಟೀನ್	ಕಾರ್ಬ್ಸ್	ಕೊಬ್ಬು	ನಾರು
Day 1 · Monday	1,720	64.1 g	238.1 g	55.4 g	51.1 g
Day 2 · Tuesday	1,627	58.6 g	213.5 g	57.8 g	32.6 g
Day 3 · Wednesday	1,553	59.8 g	190.8 g	59.1 g	43.2 g
Day 4 · Thursday	1,568	59.9 g	226.2 g	45.0 g	44.0 g
Day 5 · Friday	1,596	59.5 g	212.9 g	55.1 g	44.8 g
Day 6 · Saturday	1,577	58.1 g	225.8 g	47.3 g	42.0 g
Day 7 · Sunday	1,560	58.0 g	185.3 g	62.3 g	40.1 g
7-day average	1,600	59.7 g	213.2 g	54.6 g	42.5 g

Week total 11,201 kcal ÷ 7 = 1,600 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

1,720 kcal . 64.1 g ಪ್ರೋಟೀನ್ . 51.1 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	One banana ಬಾಳೆಹಣ್ಣು ×1	105	1.3 g	24.0 g	0.3 g	1.8 g
ಮಧ್ಯಾಹ್ನದ ಊಟ	Amti with rice and a vegetable Amti Dal ×1.2 . Boiled White Rice ×1 . Bhindi Masala ×1	507	13.7 g	70.1 g	18.7 g	10.4 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	Bajra bhakri with matki usal Bajra Roti ×2 . Matki Usalಅಂದಾಜು ×1 . Onion Salad (Kachumber) ×1	461	19.7 g	70.1 g	10.7 g	17.9 g
ದಿನದ ಒಟ್ಟು	433 + 105 + 507 + 214 + 461 =	1,720	64.1 g	238.1 g	55.4 g	51.1 g

ದಿನ 2 · Tuesday

1,627 kcal . 58.6 g ಪ್ರೋಟೀನ್ . 32.6 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	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	Bowl of curd Curd (Dahi) ×1	90	4.7 g	4.5 g	6.0 g	0.0 g
ಮಧ್ಯಾಹ್ನದ ಊಟ	Bhakri with zunka and curd Jowar Roti (Bhakri) ×2 . Zunkaಅಂದಾಜು ×1 . Curd (Dahi) ×0.7	478	18.8 g	63.2 g	16.2 g	11.0 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	Bhakri with zunka and koshimbir Jowar Roti (Bhakri) ×2 . Zunkaಅಂದಾಜು ×1 . Onion Salad (Kachumber) ×1	447	16.5 g	65.6 g	12.2 g	12.4 g
ದಿನದ ಒಟ್ಟು	398 + 90 + 478 + 214 + 447 =	1,627	58.6 g	213.5 g	57.8 g	32.6 g

ದಿನ 3 · Wednesday

1,553 kcal . 59.8 g ಪ್ರೋಟೀನ್ . 43.2 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	Roasted peanuts Peanuts ×0.6	85	3.8 g	2.4 g	6.0 g	1.3 g
ಮಧ್ಯಾಹ್ನದ ಊಟ	Varan bhaat with a sabzi and koshimbir ತೊಗರಿ ಬೇಳೆ (ಅರಹರ್) ತಾಳಿಂಪು ×1 . Boiled White Rice ×1 . Mixed Vegetable Sabzi ×1 . Cucumber Raita ×0.7	482	14.5 g	68.2 g	16.1 g	8.9 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	Bajra bhakri with amti and sabzi Bajra Roti ×2 . Amti Dal ×1 . Lauki Sabzi ×1	461	14.4 g	63.0 g	16.4 g	14.3 g
ದಿನದ ಒಟ್ಟು	433 + 85 + 482 + 92 + 461 =	1,553	59.8 g	190.8 g	59.1 g	43.2 g

ದಿನ 4 · Thursday

1,568 kcal . 59.9 g ಪ್ರೋಟೀನ್ . 44.0 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	Glass of chaas Chaas (Buttermilk) ×1	75	4.0 g	3.8 g	5.0 g	0.0 g
ಮಧ್ಯಾಹ್ನದ ಊಟ	Jowar bhakri with matki usal Jowar Roti (Bhakri) ×2 . Matki Usalಅಂದಾಜು ×1 . Onion Salad (Kachumber) ×1	446	18.7 g	72.1 g	8.2 g	16.9 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	Jowar bhakri with matki usal Jowar Roti (Bhakri) ×2 . Matki Usalಅಂದಾಜು ×1 . Green Salad ×1	435	18.6 g	70.1 g	8.4 g	17.9 g
ದಿನದ ಒಟ್ಟು	398 + 75 + 446 + 214 + 435 =	1,568	59.9 g	226.2 g	45.0 g	44.0 g

ದಿನ 5 · Friday

1,596 kcal . 59.5 g ಪ್ರೋಟೀನ್ . 44.8 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	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	Bowl of curd Curd (Dahi) ×1	90	4.7 g	4.5 g	6.0 g	0.0 g
ಮಧ್ಯಾಹ್ನದ ಊಟ	Amti with rice and a vegetable Amti Dal ×1.2 . Boiled White Rice ×1 . Bhindi Masala ×1	507	13.7 g	70.1 g	18.7 g	10.4 g
ಸಂಜೆಯ ಲಘು ಆಹಾರ	ಬಾಳೆಹಣ್ಣು ಬಾಳೆಹಣ್ಣು ×1	105	1.3 g	24.0 g	0.3 g	1.8 g
ರಾತ್ರಿಯ ಊಟ	Bajra bhakri with matki usal Bajra Roti ×2 . Matki Usalಅಂದಾಜು ×1 . Onion Salad (Kachumber) ×1	461	19.7 g	70.1 g	10.7 g	17.9 g
ದಿನದ ಒಟ್ಟು	433 + 90 + 507 + 105 + 461 =	1,596	59.5 g	212.9 g	55.1 g	44.8 g

ದಿನ 6 · Saturday

1,577 kcal . 58.1 g ಪ್ರೋಟೀನ್ . 42.0 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	Misal with one pav Usal (Sprouted Curry) ×1 . Pav (Bread Roll) ×1	319	14.3 g	45.9 g	8.1 g	8.6 g
ಬೆಳಗಿನ ಮಧ್ಯಭಾಗ	One banana ಬಾಳೆಹಣ್ಣು ×1	105	1.3 g	24.0 g	0.3 g	1.8 g
ಮಧ್ಯಾಹ್ನದ ಊಟ	Bhakri with zunka and curd Jowar Roti (Bhakri) ×2 . Zunkaಅಂದಾಜು ×1 . Curd (Dahi) ×0.7	478	18.8 g	63.2 g	16.2 g	11.0 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	Bajra bhakri with amti and sabzi Bajra Roti ×2 . Amti Dal ×1 . Lauki Sabzi ×1	461	14.4 g	63.0 g	16.4 g	14.3 g
ದಿನದ ಒಟ್ಟು	319 + 105 + 478 + 214 + 461 =	1,577	58.1 g	225.8 g	47.3 g	42.0 g

ದಿನ 7 · Sunday

1,560 kcal . 58.0 g ಪ್ರೋಟೀನ್ . 40.1 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	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	Roasted peanuts Peanuts ×0.6	85	3.8 g	2.4 g	6.0 g	1.3 g
ಮಧ್ಯಾಹ್ನದ ಊಟ	Amti with rice and a vegetable Amti Dal ×1.2 . Boiled White Rice ×1 . Bhindi Masala ×1	507	13.7 g	70.1 g	18.7 g	10.4 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	Bhakri with zunka and koshimbir Jowar Roti (Bhakri) ×2 . Zunkaಅಂದಾಜು ×1 . Onion Salad (Kachumber) ×1	447	16.5 g	65.6 g	12.2 g	12.4 g
ದಿನದ ಒಟ್ಟು	433 + 85 + 507 + 88 + 447 =	1,560	58.0 g	185.3 g	62.3 g	40.1 g

Adjusting it

At 1,600 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 Maharashtra 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 Rajasthani Kashmiri Odia Assamese Goal-based charts Every shopping list

The questions that come after the chart

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

On this plan, 1,600 kcal and 59.7 g of protein a day on average, across five eating occasions. Individual days run from 1,553 to 1,720 kcal. A festival day or a restaurant meal sits well above this.

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

It is built from Maharashtra's own dishes: jowar and bajra bhakri, poha, thalipeeth, zunka, matki usal, amti and varan bhaat. 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 Maharashtrian food usually go wrong nutritionally?

Can I use this to lose weight?

At 1,600 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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