Meal chart · regional · Andhra Pradesh and Telangana

7-day Andhra & Telangana
diet plan

Built on rice, pappu, rasam, gongura, pesarattu, and a great deal of chilli — the food actually cooked in Andhra and Telangana, not a north Indian week with the names changed.

What a Andhra and Telangana day comes to

Seven-day average, per day

1,610kcal / day A week of Andhra & Telangana home cooking on this chart runs 1,556–1,676 kcal a day with 57.0 g of protein and 33.3 g of fibre. Fish or egg appears on some days; the vegetarian days stand on their own.

Protein 57.0 g · 14.3% Carbs 237.7 g · 59.6% Fat 46.4 g · 26.2%

SOURCE·Computed from ThaliFacts food data·REVIEWED JUL 2026

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

Grainroti, rice, poha, idli, dosa 4.1katori 876kcal 41%of plate
Dal & legumedal, chana, rajma, besan, soya, sattu 2.3katori 283kcal 23%of plate
Vegetable & fruitsabzi, saag, salad, fruit 1.6katori 179kcal 16%of plate
Dairy, egg & meatcurd, paneer, milk, egg, fish, chicken 1.1katori 148kcal 11%of plate
Fat, nut & sweetchutney, pickle, nuts, mithai, chai 0.8katori 125kcal 8%of plate

Grain takes 41% പ്ലേറ്റിന്റെ, ഒപ്പം 54% of the energy; vegetables take 16% പ്ലേറ്റിന്റെ, ഒപ്പം 11% of the energy. Dal and legume sit at 2.3 katori a day. Portions are the seven-day average, in katori of 150 g — the same katori the serving weights and the grocery list use.

SOURCE·Served weights and energy from the dishes in this chart·5 plate groups, composite dishes assigned whole·REVIEWED JUL 2026

Coverage: Most of this cuisine's everyday dishes are covered, but several signature items had to be estimated for this site — they are marked below.

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 ഈ പ്ലാനിലെ ഓരോ കണക്കും ഇവിടെയുള്ള ഒരു യഥാർത്ഥ സെർവിംഗിലേക്ക് തിരികെ ചെന്നെത്തുന്നു.

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

What a Andhra & Telangana week looks like

Rice-forward and chilli-forward. The single most useful lever here is not the rice itself but what sits beside it — a proper katori of pappu and a vegetable, rather than rice with pickle and ghee. Pesarattu is the standout: a whole-moong dosa that carries roughly twice the protein of a rice dosa.

Staples this plan runs on: Rice, pappu, rasam, gongura, pesarattu, and a great deal of chilli. Where: Andhra Pradesh and Telangana.

Estimated dishes used here: Poriyal, Gongura Pachadi, Pesarattu. 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 est everywhere they appear.

How a Andhra and Telangana week is put on the chart

The meal library for this region is restricted to Andhra and Telangana's own dishes: rice, pappu, rasam, gongura, pesarattu, and a great deal of chilli. 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 est 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

Andhra & Telangana week — the seven day totals and their average.
Day	Calories	Protein	Carbs	Fat	Fibre
Day 1 · Monday	1,676	58.7 g	241.5 g	51.3 g	35.2 g
Day 2 · Tuesday	1,606	57.2 g	241.4 g	44.7 g	32.3 g
Day 3 · Wednesday	1,651	59.2 g	242.5 g	47.2 g	34.7 g
Day 4 · Thursday	1,591	56.5 g	240.7 g	43.7 g	32.3 g
Day 5 · Friday	1,562	58.7 g	233.4 g	42.6 g	35.1 g
Day 6 · Saturday	1,556	51.2 g	216.6 g	51.8 g	30.4 g
Day 7 · Sunday	1,629	57.2 g	247.9 g	43.8 g	33.4 g
7-day average	1,610	57.0 g	237.7 g	46.4 g	33.3 g

Week total 11,271 kcal ÷ 7 = 1,610 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

Day 1 · Monday

1,676 kcal · 58.7 g protein · 35.2 g fibre

Day 1 (Monday) — every meal, and the day's total as the sum of those meals.
When	What	kcal	Protein	Carbs	Fat	Fibre
Breakfast	Dosa with sambar and chutney പ്ലെയിൻ ദോശ ×2 · Sambar ×1 · Coconut Chutney ×0.7	406	9.6 g	55.7 g	15.2 g	8.5 g
Mid-morning	Almonds and walnuts Almonds ×1 · വാൾനട്ട് ×0.5	113	3.4 g	2.0 g	10.1 g	1.8 g
Lunch	Andhra chicken curry with rice Chicken Curry ×1 · Boiled White Rice ×1.8 · Poriyalest ×1	580	27.4 g	81.3 g	16.0 g	7.1 g
Evening snack	Banana Banana ×1	105	1.3 g	24.0 g	0.3 g	1.8 g
Dinner	Roti with pappu and gongura Roti (Chapati) ×3 · Toor Dal (Arhar) Tadka ×1 · Gongura Pachadiest ×1 · Green Salad ×1	472	17.0 g	78.5 g	9.7 g	16.0 g
Day total	406 + 113 + 580 + 105 + 472 =	1,676	58.7 g	241.5 g	51.3 g	35.2 g

Day 2 · Tuesday

1,606 kcal · 57.2 g protein · 32.3 g fibre

Day 2 (Tuesday) — every meal, and the day's total as the sum of those meals.
When	What	kcal	Protein	Carbs	Fat	Fibre
Breakfast	Pesarattu with upma and chutney Pesarattuest ×2 · Upma ×0.5 · Green Chutney ×0.6	403	16.6 g	56.6 g	12.2 g	10.5 g
Mid-morning	Bowl of curd Curd (Dahi) ×1	90	4.7 g	4.5 g	6.0 g	0.0 g
Lunch	Pappu with rice, poriyal and gongura Toor Dal (Arhar) Tadka ×1.2 · Boiled White Rice ×1.8 · Poriyalest ×1 · Gongura Pachadiest ×1	583	16.3 g	95.7 g	14.5 g	10.0 g
Evening snack	Bowl of sprouts Moong Sprouts Salad ×1	92	7.0 g	13.0 g	1.2 g	4.0 g
Dinner	Pappu with a small plate of rice and poriyal Toor Dal (Arhar) Tadka ×1 · Boiled White Rice ×1.3 · Poriyalest ×1	438	12.6 g	71.6 g	10.8 g	7.8 g
Day total	403 + 90 + 583 + 92 + 438 =	1,606	57.2 g	241.4 g	44.7 g	32.3 g

Day 3 · Wednesday

1,651 kcal · 59.2 g protein · 34.7 g fibre

Day 3 (Wednesday) — every meal, and the day's total as the sum of those meals.
When	What	kcal	Protein	Carbs	Fat	Fibre
Breakfast	Dosa with sambar and chutney പ്ലെയിൻ ദോശ ×2 · Sambar ×1 · Coconut Chutney ×0.7	406	9.6 g	55.7 g	15.2 g	8.5 g
Mid-morning	One banana Banana ×1	105	1.3 g	24.0 g	0.3 g	1.8 g
Lunch	Andhra chicken curry with rice Chicken Curry ×1 · Boiled White Rice ×1.8 · Poriyalest ×1	580	27.4 g	81.3 g	16.0 g	7.1 g
Evening snack	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
Dinner	Roti with pappu and gongura Roti (Chapati) ×3 · Toor Dal (Arhar) Tadka ×1 · Gongura Pachadiest ×1 · Green Salad ×1	472	17.0 g	78.5 g	9.7 g	16.0 g
Day total	406 + 105 + 580 + 88 + 472 =	1,651	59.2 g	242.5 g	47.2 g	34.7 g

Day 4 · Thursday

1,591 kcal · 56.5 g protein · 32.3 g fibre

Day 4 (Thursday) — every meal, and the day's total as the sum of those meals.
When	What	kcal	Protein	Carbs	Fat	Fibre
Breakfast	Pesarattu with upma and chutney Pesarattuest ×2 · Upma ×0.5 · Green Chutney ×0.6	403	16.6 g	56.6 g	12.2 g	10.5 g
Mid-morning	Glass of chaas ഛാസ് (മോര്) ×1	75	4.0 g	3.8 g	5.0 g	0.0 g
Lunch	Pappu with rice, poriyal and gongura Toor Dal (Arhar) Tadka ×1.2 · Boiled White Rice ×1.8 · Poriyalest ×1 · Gongura Pachadiest ×1	583	16.3 g	95.7 g	14.5 g	10.0 g
Evening snack	Bowl of sprouts Moong Sprouts Salad ×1	92	7.0 g	13.0 g	1.2 g	4.0 g
Dinner	Pappu with a small plate of rice and poriyal Toor Dal (Arhar) Tadka ×1 · Boiled White Rice ×1.3 · Poriyalest ×1	438	12.6 g	71.6 g	10.8 g	7.8 g
Day total	403 + 75 + 583 + 92 + 438 =	1,591	56.5 g	240.7 g	43.7 g	32.3 g

Day 5 · Friday

1,562 kcal · 58.7 g protein · 35.1 g fibre

Day 5 (Friday) — every meal, and the day's total as the sum of those meals.
When	What	kcal	Protein	Carbs	Fat	Fibre
Breakfast	Idli, sambar and chutney ഇഡ്ഡലി ×3 · Sambar ×1 · Coconut Chutney ×0.7	292	9.6 g	47.6 g	6.5 g	8.4 g
Mid-morning	Almonds and walnuts Almonds ×1 · വാൾനട്ട് ×0.5	113	3.4 g	2.0 g	10.1 g	1.8 g
Lunch	Andhra chicken curry with rice Chicken Curry ×1 · Boiled White Rice ×1.8 · Poriyalest ×1	580	27.4 g	81.3 g	16.0 g	7.1 g
Evening snack	Banana Banana ×1	105	1.3 g	24.0 g	0.3 g	1.8 g
Dinner	Roti with pappu and gongura Roti (Chapati) ×3 · Toor Dal (Arhar) Tadka ×1 · Gongura Pachadiest ×1 · Green Salad ×1	472	17.0 g	78.5 g	9.7 g	16.0 g
Day total	292 + 113 + 580 + 105 + 472 =	1,562	58.7 g	233.4 g	42.6 g	35.1 g

Day 6 · Saturday

1,556 kcal · 51.2 g protein · 30.4 g fibre

Day 6 (Saturday) — every meal, and the day's total as the sum of those meals.
When	What	kcal	Protein	Carbs	Fat	Fibre
Breakfast	Pesarattu with upma and chutney Pesarattuest ×2 · Upma ×0.5 · Green Chutney ×0.6	403	16.6 g	56.6 g	12.2 g	10.5 g
Mid-morning	Bowl of curd Curd (Dahi) ×1	90	4.7 g	4.5 g	6.0 g	0.0 g
Lunch	Pappu with rice, poriyal and gongura Toor Dal (Arhar) Tadka ×1.2 · Boiled White Rice ×1.8 · Poriyalest ×1 · Gongura Pachadiest ×1	583	16.3 g	95.7 g	14.5 g	10.0 g
Evening snack	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
Dinner	Two dosa with sambar പ്ലെയിൻ ദോശ ×2 · Sambar ×1.2	392	9.7 g	56.8 g	13.1 g	8.6 g
Day total	403 + 90 + 583 + 88 + 392 =	1,556	51.2 g	216.6 g	51.8 g	30.4 g

Day 7 · Sunday

1,629 kcal · 57.2 g protein · 33.4 g fibre

Day 7 (Sunday) — every meal, and the day's total as the sum of those meals.
When	What	kcal	Protein	Carbs	Fat	Fibre
Breakfast	Dosa with sambar and chutney പ്ലെയിൻ ദോശ ×2 · Sambar ×1 · Coconut Chutney ×0.7	406	9.6 g	55.7 g	15.2 g	8.5 g
Mid-morning	One banana Banana ×1	105	1.3 g	24.0 g	0.3 g	1.8 g
Lunch	Andhra chicken curry with rice Chicken Curry ×1 · Boiled White Rice ×1.8 · Poriyalest ×1	580	27.4 g	81.3 g	16.0 g	7.1 g
Evening snack	Filter coffee South Indian Filter Coffee ×1	66	1.9 g	8.4 g	2.6 g	0.0 g
Dinner	Roti with pappu and gongura Roti (Chapati) ×3 · Toor Dal (Arhar) Tadka ×1 · Gongura Pachadiest ×1 · Green Salad ×1	472	17.0 g	78.5 g	9.7 g	16.0 g
Day total	406 + 105 + 580 + 66 + 472 =	1,629	57.2 g	247.9 g	43.8 g	33.4 g

Adjusting it

At 1,610 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 Andhra and Telangana 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 Punjabi South Indian Tamil Kerala Bengali Gujarati Maharashtrian Rajasthani Kashmiri Odia Assamese Goal-based charts Every shopping list

The questions that come after the chart

What does a normal Andhra & Telangana day of food add up to?

On this plan, 1,610 kcal and 57.0 g of protein a day on average, across five eating occasions. Individual days run from 1,556 to 1,676 kcal. A festival day or a restaurant meal sits well above this.

Is this a real Andhra & Telangana plan or a north Indian plan renamed?

It is built from Andhra and Telangana's own dishes: rice, pappu, rasam, gongura, pesarattu, and a great deal of chilli. 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 Andhra & Telangana food usually go wrong nutritionally?

Can I use this to lose weight?

At 1,610 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 Indian Food Composition Tables 2017 (ICMR–NIN), plus the regional dishes estimated for this site and marked est 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.

SOURCE·Computed from ThaliFacts food data·REVIEWED JUL 2026

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