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.

Protein 59.7 g · 15.1% Carbs 213.2 g · 53.9% Fat 54.6 g · 31%

ਸਰੋਤ·Computed from ThaliFacts food data·ਸਮੀਖਿਆ ਜੁਲਾਈ 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% ਪਲੇਟ ਦਾ ਤੇ 33% of the energy; vegetables take 23% ਪਲੇਟ ਦਾ ਤੇ 18% of the energy. Dal and legume sit at 3.1 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.

ਸਰੋਤ·Served weights and energy from the dishes in this chart·5 plate groups, composite dishes assigned whole·ਸਮੀਖਿਆ ਜੁਲਾਈ 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 ਇਸ ਪਲਾਨ ਦਾ ਹਰ ਅੰਕੜਾ ਇੱਥੇ ਦਿੱਤੀ ਕਿਸੇ ਅਸਲ ਸਰਵਿੰਗ ਤੱਕ ਜਾਂਦਾ ਹੈ।

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 est 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 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

Maharashtrian week — the seven day totals and their average.
Day	Calories	Protein	Carbs	Fat	Fibre
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

Day 1 · Monday

1,720 kcal · 64.1 g protein · 51.1 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 ਬੇਸਣ ਚੀਲਾ ×2 · ਹਰੀ ਚਟਣੀ ×0.5	433	20.1 g	44.2 g	19.4 g	14.7 g
Mid-morning	One banana Banana ×1	105	1.3 g	24.0 g	0.3 g	1.8 g
Lunch	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
Evening snack	Chai with chana chaat Masala Chai ×1 · Chana Chaat ×0.7	214	9.3 g	29.7 g	6.3 g	6.3 g
Dinner	Bajra bhakri with matki usal Bajra Roti ×2 · Matki Usalest ×1 · Onion Salad (Kachumber) ×1	461	19.7 g	70.1 g	10.7 g	17.9 g
Day total	433 + 105 + 507 + 214 + 461 =	1,720	64.1 g	238.1 g	55.4 g	51.1 g

Day 2 · Tuesday

1,627 kcal · 58.6 g protein · 32.6 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	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	Bhakri with zunka and curd ਜਵਾਰ ਦੀ ਰੋਟੀ (ਭਾਖਰੀ) ×2 · Zunkaest ×1 · Curd (Dahi) ×0.7	478	18.8 g	63.2 g	16.2 g	11.0 g
Evening snack	Chai with chana chaat Masala Chai ×1 · Chana Chaat ×0.7	214	9.3 g	29.7 g	6.3 g	6.3 g
Dinner	Bhakri with zunka and koshimbir ਜਵਾਰ ਦੀ ਰੋਟੀ (ਭਾਖਰੀ) ×2 · Zunkaest ×1 · Onion Salad (Kachumber) ×1	447	16.5 g	65.6 g	12.2 g	12.4 g
Day total	398 + 90 + 478 + 214 + 447 =	1,627	58.6 g	213.5 g	57.8 g	32.6 g

Day 3 · Wednesday

1,553 kcal · 59.8 g protein · 43.2 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	Besan chilla with green chutney ਬੇਸਣ ਚੀਲਾ ×2 · ਹਰੀ ਚਟਣੀ ×0.5	433	20.1 g	44.2 g	19.4 g	14.7 g
Mid-morning	Roasted peanuts Peanuts ×0.6	85	3.8 g	2.4 g	6.0 g	1.3 g
Lunch	Varan bhaat with a sabzi and koshimbir Toor Dal (Arhar) Tadka ×1 · Boiled White Rice ×1 · ਮਿਲੀ-ਜੁਲੀ ਸਬਜ਼ੀ ×1 · Cucumber Raita ×0.7	482	14.5 g	68.2 g	16.1 g	8.9 g
Evening snack	Bowl of sprouts Moong Sprouts Salad ×1	92	7.0 g	13.0 g	1.2 g	4.0 g
Dinner	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
Day total	433 + 85 + 482 + 92 + 461 =	1,553	59.8 g	190.8 g	59.1 g	43.2 g

Day 4 · Thursday

1,568 kcal · 59.9 g protein · 44.0 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	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	Glass of chaas Chaas (Buttermilk) ×1	75	4.0 g	3.8 g	5.0 g	0.0 g
Lunch	Jowar bhakri with matki usal ਜਵਾਰ ਦੀ ਰੋਟੀ (ਭਾਖਰੀ) ×2 · Matki Usalest ×1 · Onion Salad (Kachumber) ×1	446	18.7 g	72.1 g	8.2 g	16.9 g
Evening snack	Chai with chana chaat Masala Chai ×1 · Chana Chaat ×0.7	214	9.3 g	29.7 g	6.3 g	6.3 g
Dinner	Jowar bhakri with matki usal ਜਵਾਰ ਦੀ ਰੋਟੀ (ਭਾਖਰੀ) ×2 · Matki Usalest ×1 · Green Salad ×1	435	18.6 g	70.1 g	8.4 g	17.9 g
Day total	398 + 75 + 446 + 214 + 435 =	1,568	59.9 g	226.2 g	45.0 g	44.0 g

Day 5 · Friday

1,596 kcal · 59.5 g protein · 44.8 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	Besan chilla with green chutney ਬੇਸਣ ਚੀਲਾ ×2 · ਹਰੀ ਚਟਣੀ ×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	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
Evening snack	Banana Banana ×1	105	1.3 g	24.0 g	0.3 g	1.8 g
Dinner	Bajra bhakri with matki usal Bajra Roti ×2 · Matki Usalest ×1 · Onion Salad (Kachumber) ×1	461	19.7 g	70.1 g	10.7 g	17.9 g
Day total	433 + 90 + 507 + 105 + 461 =	1,596	59.5 g	212.9 g	55.1 g	44.8 g

Day 6 · Saturday

1,577 kcal · 58.1 g protein · 42.0 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	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
Mid-morning	One banana Banana ×1	105	1.3 g	24.0 g	0.3 g	1.8 g
Lunch	Bhakri with zunka and curd ਜਵਾਰ ਦੀ ਰੋਟੀ (ਭਾਖਰੀ) ×2 · Zunkaest ×1 · Curd (Dahi) ×0.7	478	18.8 g	63.2 g	16.2 g	11.0 g
Evening snack	Chai with chana chaat Masala Chai ×1 · Chana Chaat ×0.7	214	9.3 g	29.7 g	6.3 g	6.3 g
Dinner	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
Day total	319 + 105 + 478 + 214 + 461 =	1,577	58.1 g	225.8 g	47.3 g	42.0 g

Day 7 · Sunday

1,560 kcal · 58.0 g protein · 40.1 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 ਬੇਸਣ ਚੀਲਾ ×2 · ਹਰੀ ਚਟਣੀ ×0.5	433	20.1 g	44.2 g	19.4 g	14.7 g
Mid-morning	Roasted peanuts Peanuts ×0.6	85	3.8 g	2.4 g	6.0 g	1.3 g
Lunch	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
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	Bhakri with zunka and koshimbir ਜਵਾਰ ਦੀ ਰੋਟੀ (ਭਾਖਰੀ) ×2 · Zunkaest ×1 · Onion Salad (Kachumber) ×1	447	16.5 g	65.6 g	12.2 g	12.4 g
Day total	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 ਪੰਜਾਬੀ South Indian ਤਮਿਲ Kerala Andhra & Telangana ਬੰਗਾਲੀ ਗੁਜਰਾਤੀ 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 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.