Diet plans by region
Thirteen regional cuisines, one real week each. A Bengali plan runs on rice, dal, posto and macher jhol; a Maharashtrian plan runs on bhakri, zunka and matki. They are not the same plan renamed.
What the coverage column is admitting
Honest about the thin regions
Each of these weeks is built only from its own region's dishes. Where a signature dish is missing from the underlying dataset it was estimated for this site and marked, never swapped for a north Indian dish with a regional name attached — and the table below says, region by region, how much of each week is estimate rather than measurement.
ਸਰੋਤ·Computed from ThaliFacts food data·ਸਮੀਖਿਆ ਜੁਲਾਈ 2026
All thirteen
| Region | Runs on | Avg kcal/day | Protein | Data coverage |
|---|---|---|---|---|
| North Indian | Wheat roti, dal, seasonal sabzi, curd, rajma and chole | 1,624 | 60.3 g | high |
| ਪੰਜਾਬੀ | Atta roti and makki roti, rajma, chole, saag, paneer, dal makhani, lassi and white butter | 1,692 | 63.9 g | high |
| South Indian | Rice, fermented batters, sambar, rasam, coconut, curd and vegetable poriyal | 1,598 | 57.1 g | high |
| ਤਮਿਲ | Idli, dosa, pongal, sambar, rasam, curd rice, kootu, poriyal and filter coffee | 1,581 | 47.8 g | high |
| Kerala | Puttu, appam, idiyappam, kadala curry, thoran, olan, avial, fish and coconut in everything | 1,759 | 61.6 g | high |
| Andhra & Telangana | Rice, pappu, rasam, gongura, pesarattu, and a great deal of chilli | 1,610 | 57.0 g | medium |
| ਬੰਗਾਲੀ | Rice, masoor and chholar dal, macher jhol, posto, shukto, begun bhaja and mustard oil | 1,815 | 63.5 g | high |
| ਗੁਜਰਾਤੀ | Thepla, dhokla, handvo, khichdi, kadhi, a sweet toor dal, undhiyu and chaas | 1,696 | 60.1 g | high |
| Maharashtrian | Jowar and bajra bhakri, poha, thalipeeth, zunka, matki usal, amti and varan bhaat | 1,600 | 59.7 g | high |
| Rajasthani | Bajra and missi roti, panchmel dal, gatte ki sabzi, ker sangri, kadhi, baati and churma | 1,657 | 58.6 g | medium |
| Kashmiri | Rice at every meal, haak, nadru, rajma, rogan josh, curd-based yakhni gravies and kahwa | 1,688 | 61.9 g | medium |
| Odia | Rice, pakhala, dalma, santula, besara and fish | 1,626 | 60.2 g | medium-low |
| Assamese | Rice, khar, masor tenga, aloo pitika, laai xaak, dal and very little oil | 1,623 | 60.1 g | medium-low |
"Data coverage" is how much of the region's everyday food is in the underlying ThaliFacts dataset rather than estimated for this site. Assam and Odisha are the thinnest — their plans are honest about the everyday pattern but several signature dishes are estimates, and they are marked as such on the page.
Pick a region
Why regional plans at all
Almost every Indian diet plan online is a north Indian diet plan. Roti at every meal, rajma on Tuesday, paneer on Thursday. For a household in Kochi or Guwahati or Bhubaneswar that is not a diet plan, it is a shopping list for food nobody in the house cooks — which is why it lasts four days.
The regional plans here start from what is already in the kitchen. The nutritional advice inside them barely changes between regions, because it barely should: more legume, more vegetable, fewer refined grains, a fixed serving count. What changes is whether you can follow it without becoming a different family.
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.
ਸਰੋਤ·Computed from ThaliFacts food data·ਸਮੀਖਿਆ ਜੁਲਾਈ 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.
