Meal chart · regional · Tamil Nadu

7-day ਤਮਿਲ
diet plan

Built on idli, dosa, pongal, sambar, rasam, curd rice, kootu, poriyal and filter coffee — the food actually cooked in Tamil Nadu, not a north Indian week with the names changed.

What a Tamil Nadu day comes to

Seven-day average, per day

1,581kcal / day A week of Tamil home cooking on this chart runs 1,552–1,608 kcal a day with 47.8 g of protein and 34.5 g of fibre. It is entirely vegetarian, as most weeks in this region are.

Protein 47.8 g · 12.2% Carbs 250.4 g · 64% Fat 41.3 g · 23.8%

ਸਰੋਤ·Computed from ThaliFacts food data·ਸਮੀਖਿਆ ਜੁਲਾਈ 2026

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

Grainroti, rice, poha, idli, dosa 4.3katori 853kcal 40%of plate
Dal & legumedal, chana, rajma, besan, soya, sattu 4.2katori 428kcal 39%of plate
Vegetable & fruitsabzi, saag, salad, fruit 1.0katori 128kcal 9%of plate
Dairy, egg & meatcurd, paneer, milk, egg, fish, chicken 0.6katori 53kcal 5%of plate
Fat, nut & sweetchutney, pickle, nuts, mithai, chai 0.7katori 120kcal 6%of plate

Grain takes 40% ਪਲੇਟ ਦਾ ਤੇ 54% of the energy; vegetables take 9% ਪਲੇਟ ਦਾ ਤੇ 8% of the energy. Dal and legume sit at 4.2 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 Tamil week looks like

A Tamil day has a clear shape: tiffin in the morning, a rice meal at noon that moves through sambar, rasam and finally curd, and something light at night. Curd rice at the end of lunch is not an afterthought — it is the reason the meal sits well.

Staples this plan runs on: Idli, dosa, pongal, sambar, rasam, curd rice, kootu, poriyal and filter coffee. Where: Tamil Nadu.

Estimated dishes used here: Kootu, Poriyal. 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 Tamil Nadu week is put on the chart

The meal library for this region is restricted to Tamil Nadu's own dishes: idli, dosa, pongal, sambar, rasam, curd rice, kootu, poriyal and filter coffee. 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

Tamil week — the seven day totals and their average.
Day	Calories	Protein	Carbs	Fat	Fibre
Day 1 · Monday	1,603	56.4 g	248.9 g	41.3 g	35.0 g
Day 2 · Tuesday	1,604	45.8 g	248.0 g	44.9 g	36.5 g
Day 3 · Wednesday	1,586	49.9 g	257.7 g	37.3 g	35.2 g
Day 4 · Thursday	1,608	43.4 g	245.7 g	49.1 g	31.0 g
Day 5 · Friday	1,552	47.5 g	246.8 g	39.5 g	36.6 g
Day 6 · Saturday	1,563	44.4 g	244.8 g	43.8 g	28.8 g
Day 7 · Sunday	1,554	46.9 g	261.2 g	33.2 g	38.5 g
7-day average	1,581	47.8 g	250.4 g	41.3 g	34.5 g

Week total 11,070 kcal ÷ 7 = 1,581 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

1,603 kcal · 56.4 g protein · 35.0 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	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	Bowl of curd Curd (Dahi) ×1	90	4.7 g	4.5 g	6.0 g	0.0 g
Lunch	Rasam rice with kootu and curd Rasam ×1.3 · Boiled White Rice ×2 · Kootuest ×1 · Curd (Dahi) ×0.7	617	19.6 g	101.9 g	14.3 g	10.1 g
Evening snack	Bowl of sprouts Moong Sprouts Salad ×1	92	7.0 g	13.0 g	1.2 g	4.0 g
Dinner	Kootu with a small plate of rice and poriyal Kootuest ×1 · Boiled White Rice ×1.2 · Poriyalest ×1	424	12.8 g	67.5 g	11.4 g	10.2 g
Day total	380 + 90 + 617 + 92 + 424 =	1,603	56.4 g	248.9 g	41.3 g	35.0 g

Day 2 · Tuesday

1,604 kcal · 45.8 g protein · 36.5 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	Almonds and walnuts Almonds ×1 · ਅਖਰੋਟ ×0.5	113	3.4 g	2.0 g	10.1 g	1.8 g
Lunch	Sambar sadam with poriyal and appalam Sambar ×1.3 · Boiled White Rice ×2 · Poriyalest ×1 · Roasted Papad ×1	585	16.6 g	105.4 g	10.2 g	13.4 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	Three idli with sambar and chutney ਇਡਲੀ ×4 · Sambar ×1.2 · Coconut Chutney ×0.7	366	12.1 g	61.3 g	7.2 g	10.3 g
Day total	406 + 113 + 585 + 134 + 366 =	1,604	45.8 g	248.0 g	44.9 g	36.5 g

Day 3 · Wednesday

1,586 kcal · 49.9 g protein · 35.2 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	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	One banana Banana ×1	105	1.3 g	24.0 g	0.3 g	1.8 g
Lunch	Rasam rice with kootu and curd Rasam ×1.3 · Boiled White Rice ×2 · Kootuest ×1 · Curd (Dahi) ×0.7	617	19.6 g	101.9 g	14.3 g	10.1 g
Evening snack	Bowl of sprouts Moong Sprouts Salad ×1	92	7.0 g	13.0 g	1.2 g	4.0 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	380 + 105 + 617 + 92 + 392 =	1,586	49.9 g	257.7 g	37.3 g	35.2 g

Day 4 · Thursday

1,608 kcal · 43.4 g protein · 31.0 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	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	Sambar rice followed by thayir sadam Sambar ×1 · Boiled White Rice ×1.2 · ਦਹੀਂ ਚਾਵਲ ×1 · Poriyalest ×1	583	15.0 g	94.0 g	16.2 g	10.5 g
Evening snack	Banana Banana ×1	105	1.3 g	24.0 g	0.3 g	1.8 g
Dinner	Kootu with a small plate of rice and poriyal Kootuest ×1 · Boiled White Rice ×1.2 · Poriyalest ×1	424	12.8 g	67.5 g	11.4 g	10.2 g
Day total	406 + 90 + 583 + 105 + 424 =	1,608	43.4 g	245.7 g	49.1 g	31.0 g

Day 5 · Friday

1,552 kcal · 47.5 g protein · 36.6 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	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	Almonds and walnuts Almonds ×1 · ਅਖਰੋਟ ×0.5	113	3.4 g	2.0 g	10.1 g	1.8 g
Lunch	Kootu with rice and poriyal Kootuest ×1 · Boiled White Rice ×2 · Poriyalest ×1	559	15.6 g	97.9 g	11.6 g	11.3 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	Three idli with sambar and chutney ਇਡਲੀ ×4 · Sambar ×1.2 · Coconut Chutney ×0.7	366	12.1 g	61.3 g	7.2 g	10.3 g
Day total	380 + 113 + 559 + 134 + 366 =	1,552	47.5 g	246.8 g	39.5 g	36.6 g

Day 6 · Saturday

1,563 kcal · 44.4 g protein · 28.8 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	Coconut water Tender Coconut Water ×1	50	0.5 g	11.3 g	0.3 g	0.0 g
Lunch	Rasam rice with kootu and curd Rasam ×1.3 · Boiled White Rice ×2 · Kootuest ×1 · Curd (Dahi) ×0.7	617	19.6 g	101.9 g	14.3 g	10.1 g
Evening snack	Filter coffee South Indian Filter Coffee ×1	66	1.9 g	8.4 g	2.6 g	0.0 g
Dinner	Kootu with a small plate of rice and poriyal Kootuest ×1 · Boiled White Rice ×1.2 · Poriyalest ×1	424	12.8 g	67.5 g	11.4 g	10.2 g
Day total	406 + 50 + 617 + 66 + 424 =	1,563	44.4 g	244.8 g	43.8 g	28.8 g

Day 7 · Sunday

1,554 kcal · 46.9 g protein · 38.5 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	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	One banana Banana ×1	105	1.3 g	24.0 g	0.3 g	1.8 g
Lunch	Sambar sadam with poriyal and appalam Sambar ×1.3 · Boiled White Rice ×2 · Poriyalest ×1 · Roasted Papad ×1	585	16.6 g	105.4 g	10.2 g	13.4 g
Evening snack	Bowl of sprouts Moong Sprouts Salad ×1	92	7.0 g	13.0 g	1.2 g	4.0 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	380 + 105 + 585 + 92 + 392 =	1,554	46.9 g	261.2 g	33.2 g	38.5 g

Adjusting it

At 1,581 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 Tamil Nadu 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 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 Tamil day of food add up to?

On this plan, 1,581 kcal and 47.8 g of protein a day on average, across five eating occasions. Individual days run from 1,552 to 1,608 kcal. A festival day or a restaurant meal sits well above this.

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

It is built from Tamil Nadu's own dishes: idli, dosa, pongal, sambar, rasam, curd rice, kootu, poriyal and filter coffee. 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 Tamil food usually go wrong nutritionally?

Can I use this to lose weight?

At 1,581 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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