Meal chart · regional · Tamil Nadu, Karnataka, Andhra Pradesh, Telangana and Kerala, taken together

7-day South Indian
diet plan

Built on rice, fermented batters, sambar, rasam, coconut, curd and vegetable poriyal — the food actually cooked in South India, not a north Indian week with the names changed.

What a South India day comes to

Seven-day average, per day

1,598kcal / day A week of South Indian home cooking on this chart runs 1,559–1,723 kcal a day with 57.1 g of protein and 43.8 g of fibre. It is entirely vegetarian, as most weeks in this region are.

Protein 57.1 g · 14.5% Carbs 210.3 g · 53.3% Fat 56.6 g · 32.3%

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 528kcal 19%of plate
Dal & legumedal, chana, rajma, besan, soya, sattu 3.6katori 589kcal 37%of plate
Vegetable & fruitsabzi, saag, salad, fruit 2.5katori 300kcal 26%of plate
Dairy, egg & meatcurd, paneer, milk, egg, fish, chicken 1.2katori 97kcal 12%of plate
Fat, nut & sweetchutney, pickle, nuts, mithai, chai 0.5katori 83kcal 5%of plate

Grain takes 19% ਪਲੇਟ ਦਾ ਤੇ 33% of the energy; vegetables take 26% ਪਲੇਟ ਦਾ ਤੇ 19% of the energy. Dal and legume sit at 3.6 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 South Indian week looks like

A fermented-batter breakfast, rice at both main meals, a legume-based sambar and one or two dry vegetables. The structure is genuinely good: fermentation, legumes at every meal and vegetables cooked with very little water. What tips it is the quantity of rice and the quantity of coconut oil.

Staples this plan runs on: Rice, fermented batters, sambar, rasam, coconut, curd and vegetable poriyal. Where: Tamil Nadu, Karnataka, Andhra Pradesh, Telangana and Kerala, taken together.

Every dish in this week is in the ThaliFacts dataset — nothing on this page is estimated.

How a South India week is put on the chart

The meal library for this region is restricted to South India's own dishes: rice, fermented batters, sambar, rasam, coconut, curd and vegetable poriyal. 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

South Indian week — the seven day totals and their average.
Day	Calories	Protein	Carbs	Fat	Fibre
Day 1 · Monday	1,723	64.4 g	210.9 g	67.3 g	49.0 g
Day 2 · Tuesday	1,564	55.2 g	212.6 g	52.2 g	42.6 g
Day 3 · Wednesday	1,598	57.4 g	224.0 g	51.1 g	47.5 g
Day 4 · Thursday	1,573	51.5 g	222.8 g	50.6 g	36.3 g
Day 5 · Friday	1,603	58.2 g	180.6 g	69.6 g	42.6 g
Day 6 · Saturday	1,564	55.2 g	212.6 g	52.2 g	42.6 g
Day 7 · Sunday	1,559	58.0 g	208.4 g	53.4 g	45.7 g
7-day average	1,598	57.1 g	210.3 g	56.6 g	43.8 g

Week total 11,184 kcal ÷ 7 = 1,598 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

1,723 kcal · 64.4 g protein · 49.0 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	Almonds and walnuts Almonds ×1 · ਅਖਰੋਟ ×0.5	113	3.4 g	2.0 g	10.1 g	1.8 g
Lunch	Roti, dal, sabzi, curd and salad Roti (Chapati) ×2 · Toor Dal (Arhar) Tadka ×1 · ਮਿਲੀ-ਜੁਲੀ ਸਬਜ਼ੀ ×1 · Curd (Dahi) ×1 · Green Salad ×1	577	21.1 g	74.6 g	21.0 g	16.2 g
Evening snack	Two idli with chutney ਇਡਲੀ ×2 · Coconut Chutney ×0.5	134	4.1 g	23.6 g	2.2 g	2.5 g
Dinner	Roti, dal and mixed sabzi Roti (Chapati) ×2 · Toor Dal (Arhar) Tadka ×1 · ਮਿਲੀ-ਜੁਲੀ ਸਬਜ਼ੀ ×1	466	15.7 g	66.5 g	14.6 g	13.8 g
Day total	433 + 113 + 577 + 134 + 466 =	1,723	64.4 g	210.9 g	67.3 g	49.0 g

Day 2 · Tuesday

1,564 kcal · 55.2 g protein · 42.6 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	Dosa with sambar and chutney Plain Dosa ×2 · Sambar ×1 · Coconut Chutney ×0.7	406	9.6 g	55.7 g	15.2 g	8.5 g
Mid-morning	Bowl of curd Curd (Dahi) ×1	90	4.7 g	4.5 g	6.0 g	0.0 g
Lunch	Chana dal, roti and sabzi Chana Dal ×1 · Roti (Chapati) ×2 · ਮਿਲੀ-ਜੁਲੀ ਸਬਜ਼ੀ ×1	510	18.2 g	72.9 g	15.2 g	16.3 g
Evening snack	Bowl of sprouts Moong Sprouts Salad ×1	92	7.0 g	13.0 g	1.2 g	4.0 g
Dinner	Roti, dal and mixed sabzi Roti (Chapati) ×2 · Toor Dal (Arhar) Tadka ×1 · ਮਿਲੀ-ਜੁਲੀ ਸਬਜ਼ੀ ×1	466	15.7 g	66.5 g	14.6 g	13.8 g
Day total	406 + 90 + 510 + 92 + 466 =	1,564	55.2 g	212.6 g	52.2 g	42.6 g

Day 3 · Wednesday

1,598 kcal · 57.4 g protein · 47.5 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	One banana Banana ×1	105	1.3 g	24.0 g	0.3 g	1.8 g
Lunch	Roti, dal, sabzi, curd and salad Roti (Chapati) ×2 · Toor Dal (Arhar) Tadka ×1 · ਮਿਲੀ-ਜੁਲੀ ਸਬਜ਼ੀ ×1 · Curd (Dahi) ×1 · Green Salad ×1	577	21.1 g	74.6 g	21.0 g	16.2 g
Evening snack	Banana Banana ×1	105	1.3 g	24.0 g	0.3 g	1.8 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 + 105 + 577 + 105 + 378 =	1,598	57.4 g	224.0 g	51.1 g	47.5 g

Day 4 · Thursday

1,573 kcal · 51.5 g protein · 36.3 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	Four idli with sambar and chutney ਇਡਲੀ ×4 · Sambar ×1.2 · Coconut Chutney ×1	380	12.3 g	62.0 g	8.4 g	10.7 g
Mid-morning	Glass of chaas Chaas (Buttermilk) ×1	75	4.0 g	3.8 g	5.0 g	0.0 g
Lunch	Dal, rice, bhindi and curd Toor Dal (Arhar) Tadka ×1 · Boiled White Rice ×1 · Bhindi Masala ×1 · Curd (Dahi) ×0.7	518	15.4 g	66.9 g	20.4 g	9.3 g
Evening snack	Two idli with chutney ਇਡਲੀ ×2 · Coconut Chutney ×0.5	134	4.1 g	23.6 g	2.2 g	2.5 g
Dinner	Roti, dal and mixed sabzi Roti (Chapati) ×2 · Toor Dal (Arhar) Tadka ×1 · ਮਿਲੀ-ਜੁਲੀ ਸਬਜ਼ੀ ×1	466	15.7 g	66.5 g	14.6 g	13.8 g
Day total	380 + 75 + 518 + 134 + 466 =	1,573	51.5 g	222.8 g	50.6 g	36.3 g

Day 5 · Friday

1,603 kcal · 58.2 g protein · 42.6 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	Almonds and walnuts Almonds ×1 · ਅਖਰੋਟ ×0.5	113	3.4 g	2.0 g	10.1 g	1.8 g
Lunch	Roti, dal, sabzi, curd and salad Roti (Chapati) ×2 · Toor Dal (Arhar) Tadka ×1 · ਮਿਲੀ-ਜੁਲੀ ਸਬਜ਼ੀ ×1 · Curd (Dahi) ×1 · Green Salad ×1	577	21.1 g	74.6 g	21.0 g	16.2 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	Two dosa with sambar Plain Dosa ×2 · Sambar ×1.2	392	9.7 g	56.8 g	13.1 g	8.6 g
Day total	433 + 113 + 577 + 88 + 392 =	1,603	58.2 g	180.6 g	69.6 g	42.6 g

Day 6 · Saturday

1,564 kcal · 55.2 g protein · 42.6 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	Dosa with sambar and chutney Plain Dosa ×2 · Sambar ×1 · Coconut Chutney ×0.7	406	9.6 g	55.7 g	15.2 g	8.5 g
Mid-morning	Bowl of curd Curd (Dahi) ×1	90	4.7 g	4.5 g	6.0 g	0.0 g
Lunch	Chana dal, roti and sabzi Chana Dal ×1 · Roti (Chapati) ×2 · ਮਿਲੀ-ਜੁਲੀ ਸਬਜ਼ੀ ×1	510	18.2 g	72.9 g	15.2 g	16.3 g
Evening snack	Bowl of sprouts Moong Sprouts Salad ×1	92	7.0 g	13.0 g	1.2 g	4.0 g
Dinner	Roti, dal and mixed sabzi Roti (Chapati) ×2 · Toor Dal (Arhar) Tadka ×1 · ਮਿਲੀ-ਜੁਲੀ ਸਬਜ਼ੀ ×1	466	15.7 g	66.5 g	14.6 g	13.8 g
Day total	406 + 90 + 510 + 92 + 466 =	1,564	55.2 g	212.6 g	52.2 g	42.6 g

Day 7 · Sunday

1,559 kcal · 58.0 g protein · 45.7 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	One banana Banana ×1	105	1.3 g	24.0 g	0.3 g	1.8 g
Lunch	Roti, dal, sabzi, curd and salad Roti (Chapati) ×2 · Toor Dal (Arhar) Tadka ×1 · ਮਿਲੀ-ਜੁਲੀ ਸਬਜ਼ੀ ×1 · Curd (Dahi) ×1 · Green Salad ×1	577	21.1 g	74.6 g	21.0 g	16.2 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, 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 + 105 + 577 + 66 + 378 =	1,559	58.0 g	208.4 g	53.4 g	45.7 g

Adjusting it

At 1,598 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 South India 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 ਤਮਿਲ Kerala Andhra & Telangana ਬੰਗਾਲੀ ਗੁਜਰਾਤੀ Maharashtrian Rajasthani Kashmiri Odia Assamese Goal-based charts Every shopping list

The questions that come after the chart

What does a normal South Indian day of food add up to?

On this plan, 1,598 kcal and 57.1 g of protein a day on average, across five eating occasions. Individual days run from 1,559 to 1,723 kcal. A festival day or a restaurant meal sits well above this.

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

It is built from South India's own dishes: rice, fermented batters, sambar, rasam, coconut, curd and vegetable poriyal. 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 South Indian food usually go wrong nutritionally?

Can I use this to lose weight?

At 1,598 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

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