Meal chart · regional · Odisha

7-day Odia
diet plan

Built on rice, pakhala, dalma, santula, besara and fish — the food actually cooked in Odisha, not a north Indian week with the names changed.

What a Odisha day comes to

Seven-day average, per day

1,626kcal / day A week of Odia home cooking on this chart runs 1,570–1,726 kcal a day with 60.2 g of protein and 34.2 g of fibre. Fish or egg appears on some days; the vegetarian days stand on their own.

Protein 60.2 g · 14.9% Carbs 246.4 g · 60.8% Fat 43.8 g · 24.3%

SOURCE·Computed from ThaliFacts food data·REVIEWED JUL 2026

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

Grainroti, rice, poha, idli, dosa 3.5katori 633kcal 33%of plate
Dal & legumedal, chana, rajma, besan, soya, sattu 2.4katori 433kcal 23%of plate
Vegetable & fruitsabzi, saag, salad, fruit 2.7katori 316kcal 25%of plate
Dairy, egg & meatcurd, paneer, milk, egg, fish, chicken 1.4katori 156kcal 13%of plate
Fat, nut & sweetchutney, pickle, nuts, mithai, chai 0.7katori 87kcal 6%of plate

Grain takes 33% പ്ലേറ്റിന്റെ, ഒപ്പം 39% of the energy; vegetables take 25% പ്ലേറ്റിന്റെ, ഒപ്പം 19% of the energy. Dal and legume sit at 2.4 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: 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 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 Odia week looks like

The Odia kitchen cooks with less oil and less spice than its neighbours — santula and dalma are both essentially vegetables and dal cooked with a tempering and nothing else. Pakhala, rice fermented overnight in water, is a summer staple with very little energy per plate but a large plate size.

Staples this plan runs on: Rice, pakhala, dalma, santula, besara and fish. Where: Odisha.

Estimated dishes used here: Besara, Dalma, Santula, Pakhala Bhata, Aloo Pitika. 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 Odisha week is put on the chart

The meal library for this region is restricted to Odisha's own dishes: rice, pakhala, dalma, santula, besara and fish. 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

Odia week — the seven day totals and their average.
Day	Calories	Protein	Carbs	Fat	Fibre
Day 1 · Monday	1,726	58.5 g	250.9 g	54.1 g	44.6 g
Day 2 · Tuesday	1,650	63.0 g	278.2 g	31.0 g	30.3 g
Day 3 · Wednesday	1,595	61.2 g	220.6 g	50.7 g	24.1 g
Day 4 · Thursday	1,601	58.9 g	237.4 g	46.3 g	41.0 g
Day 5 · Friday	1,620	57.9 g	250.6 g	42.6 g	27.2 g
Day 6 · Saturday	1,621	61.5 g	274.3 g	30.1 g	29.0 g
Day 7 · Sunday	1,570	60.5 g	212.6 g	51.9 g	43.2 g
7-day average	1,626	60.2 g	246.4 g	43.8 g	34.2 g

Week total 11,383 kcal ÷ 7 = 1,626 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

1,726 kcal · 58.5 g protein · 44.6 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	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
Mid-morning	Almonds and walnuts Almonds ×1 · വാൾനട്ട് ×0.5	113	3.4 g	2.0 g	10.1 g	1.8 g
Lunch	Besara with dal and rice Besaraest ×1 · Dalmaest ×1 · Boiled White Rice ×1.8	595	17.6 g	99.8 g	14.0 g	12.9 g
Evening snack	Banana Banana ×1	105	1.3 g	24.0 g	0.3 g	1.8 g
Dinner	Dalma with a small plate of rice Dalmaest ×1.2 · Boiled White Rice ×1.2 · Santulaest ×1	480	16.1 g	80.9 g	10.3 g	13.4 g
Day total	433 + 113 + 595 + 105 + 480 =	1,726	58.5 g	250.9 g	54.1 g	44.6 g

Day 2 · Tuesday

1,650 kcal · 63.0 g protein · 30.3 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	Chuda with curd and banana Raw Poha (Flattened Rice) ×1 · Curd (Dahi) ×1 · Banana ×1	405	9.9 g	74.7 g	7.0 g	3.3 g
Mid-morning	One banana Banana ×1	105	1.3 g	24.0 g	0.3 g	1.8 g
Lunch	Dalma with rice and santula Dalmaest ×1.2 · Boiled White Rice ×1.8 · Santulaest ×1	581	18.2 g	103.7 g	10.4 g	14.2 g
Evening snack	Bowl of sprouts Moong Sprouts Salad ×1	92	7.0 g	13.0 g	1.2 g	4.0 g
Dinner	Machha besara with a small plate of rice Fish Curry ×1 · Boiled White Rice ×1.2 · Santulaest ×1	467	26.6 g	62.8 g	12.1 g	7.0 g
Day total	405 + 105 + 581 + 92 + 467 =	1,650	63.0 g	278.2 g	31.0 g	30.3 g

Day 3 · Wednesday

1,595 kcal · 61.2 g protein · 24.1 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	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
Mid-morning	Bowl of curd Curd (Dahi) ×1	90	4.7 g	4.5 g	6.0 g	0.0 g
Lunch	Machha besara with rice and santula Fish Curry ×1 · Boiled White Rice ×1.8 · Santulaest ×1	568	28.7 g	85.6 g	12.2 g	7.8 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	Santula with dal and a small plate of rice Santulaest ×1 · Dalmaest ×1 · Boiled White Rice ×1.2	451	14.6 g	77.0 g	9.4 g	12.1 g
Day total	398 + 90 + 568 + 88 + 451 =	1,595	61.2 g	220.6 g	50.7 g	24.1 g

Day 4 · Thursday

1,601 kcal · 58.9 g protein · 41.0 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	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
Mid-morning	Glass of chaas ഛാസ് (മോര്) ×1	75	4.0 g	3.8 g	5.0 g	0.0 g
Lunch	Santula with dal and rice Santulaest ×1 · Dalmaest ×1 · Boiled White Rice ×1.8	551	16.7 g	99.8 g	9.5 g	12.9 g
Evening snack	Chai on its own Masala Chai ×1	62	2.0 g	8.7 g	2.1 g	0.0 g
Dinner	Dalma with a small plate of rice Dalmaest ×1.2 · Boiled White Rice ×1.2 · Santulaest ×1	480	16.1 g	80.9 g	10.3 g	13.4 g
Day total	433 + 75 + 551 + 62 + 480 =	1,601	58.9 g	237.4 g	46.3 g	41.0 g

Day 5 · Friday

1,620 kcal · 57.9 g protein · 27.2 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	Pakhala with aloo pitika Pakhala Bhataest ×1.5 · Aloo Pitikaest ×1	340	9.0 g	62.0 g	6.1 g	3.7 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	Besara with dal and rice Besaraest ×1 · Dalmaest ×1 · Boiled White Rice ×1.8	595	17.6 g	99.8 g	14.0 g	12.9 g
Evening snack	Banana Banana ×1	105	1.3 g	24.0 g	0.3 g	1.8 g
Dinner	Machha besara with a small plate of rice Fish Curry ×1 · Boiled White Rice ×1.2 · Santulaest ×1	467	26.6 g	62.8 g	12.1 g	7.0 g
Day total	340 + 113 + 595 + 105 + 467 =	1,620	57.9 g	250.6 g	42.6 g	27.2 g

Day 6 · Saturday

1,621 kcal · 61.5 g protein · 29.0 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	Chuda with curd and banana Raw Poha (Flattened Rice) ×1 · Curd (Dahi) ×1 · Banana ×1	405	9.9 g	74.7 g	7.0 g	3.3 g
Mid-morning	One banana Banana ×1	105	1.3 g	24.0 g	0.3 g	1.8 g
Lunch	Machha besara with rice and santula Fish Curry ×1 · Boiled White Rice ×1.8 · Santulaest ×1	568	28.7 g	85.6 g	12.2 g	7.8 g
Evening snack	Bowl of sprouts Moong Sprouts Salad ×1	92	7.0 g	13.0 g	1.2 g	4.0 g
Dinner	Santula with dal and a small plate of rice Santulaest ×1 · Dalmaest ×1 · Boiled White Rice ×1.2	451	14.6 g	77.0 g	9.4 g	12.1 g
Day total	405 + 105 + 568 + 92 + 451 =	1,621	61.5 g	274.3 g	30.1 g	29.0 g

Day 7 · Sunday

1,570 kcal · 60.5 g protein · 43.2 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	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
Mid-morning	Bowl of curd Curd (Dahi) ×1	90	4.7 g	4.5 g	6.0 g	0.0 g
Lunch	Dalma with rice and santula Dalmaest ×1.2 · Boiled White Rice ×1.8 · Santulaest ×1	581	18.2 g	103.7 g	10.4 g	14.2 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, moong dal and lauki Roti (Chapati) ×2 · Moong Dal ×1 · Lauki Sabzi ×1	378	13.6 g	57.2 g	10.1 g	13.0 g
Day total	433 + 90 + 581 + 88 + 378 =	1,570	60.5 g	212.6 g	51.9 g	43.2 g

Adjusting it

At 1,626 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 Odisha 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 Andhra & Telangana Bengali Gujarati Maharashtrian Rajasthani Kashmiri Assamese Goal-based charts Every shopping list

The questions that come after the chart

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

On this plan, 1,626 kcal and 60.2 g of protein a day on average, across five eating occasions. Individual days run from 1,570 to 1,726 kcal. A festival day or a restaurant meal sits well above this.

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

It is built from Odisha's own dishes: rice, pakhala, dalma, santula, besara and fish. 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 Odia food usually go wrong nutritionally?

Can I use this to lose weight?

At 1,626 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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