Meal chart · regional · Punjab, and Punjabi kitchens everywhere else

7-day Punjabi
diet plan

Built on atta roti and makki roti, rajma, chole, saag, paneer, dal makhani, lassi and white butter — the food actually cooked in Punjab, not a north Indian week with the names changed.

What a Punjab day comes to

Seven-day average, per day

1,692kcal / day A week of Punjabi home cooking on this chart runs 1,596–1,944 kcal a day with 63.9 g of protein and 37.7 g of fibre. It is entirely vegetarian, as most weeks in this region are.

Protein 63.9 g · 15.2% Carbs 207.1 g · 49.2% Fat 66.4 g · 35.5%

SOURCE·Computed from ThaliFacts food data·REVIEWED JUL 2026

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

Grainroti, rice, poha, idli, dosa 1.9katori 592kcal 20%of plate
Dal & legumedal, chana, rajma, besan, soya, sattu 1.9katori 381kcal 20%of plate
Vegetable & fruitsabzi, saag, salad, fruit 1.7katori 186kcal 18%of plate
Dairy, egg & meatcurd, paneer, milk, egg, fish, chicken 3.5katori 462kcal 36%of plate
Fat, nut & sweetchutney, pickle, nuts, mithai, chai 0.6katori 70kcal 7%of plate

Grain takes 20% of the plate and 35% of the energy; vegetables take 18% of the plate and 11% of the energy. Dal and legume sit at 1.9 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: 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 Every figure in this plan traces back to a real serving here.

Shopping for this week All 13 regional charts How the plate is portioned

What a Punjabi week looks like

Punjabi food has a reputation for being heavy and it earns it — but the heaviness is in the tadka, the malai and the butter, not in the underlying ingredients. Rajma, chole, saag and paneer are excellent food. This plan keeps the dishes and assumes an ordinary home hand with the ghee rather than a dhaba's.

Staples this plan runs on: Atta roti and makki roti, rajma, chole, saag, paneer, dal makhani, lassi and white butter. Where: Punjab, and Punjabi kitchens everywhere else.

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

How a Punjab week is put on the chart

The meal library for this region is restricted to Punjab's own dishes: atta roti and makki roti, rajma, chole, saag, paneer, dal makhani, lassi and white butter. 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

Punjabi week — the seven day totals and their average.
Day	Calories	Protein	Carbs	Fat	Fibre
Day 1 · Monday	1,944	73.4 g	249.2 g	70.9 g	54.3 g
Day 2 · Tuesday	1,665	60.7 g	174.6 g	80.5 g	30.0 g
Day 3 · Wednesday	1,619	62.2 g	202.4 g	60.9 g	30.4 g
Day 4 · Thursday	1,795	67.5 g	239.0 g	61.6 g	52.8 g
Day 5 · Friday	1,613	61.2 g	200.6 g	62.8 g	27.8 g
Day 6 · Saturday	1,610	60.0 g	202.5 g	60.4 g	38.5 g
Day 7 · Sunday	1,596	62.5 g	181.4 g	68.0 g	29.9 g
7-day average	1,692	63.9 g	207.1 g	66.4 g	37.7 g

Week total 11,842 kcal ÷ 7 = 1,692 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

1,944 kcal · 73.4 g protein · 54.3 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	Sweet lassi Sweet Lassi ×1	203	5.3 g	30.0 g	6.8 g	0.0 g
Lunch	Roti, dal, sabzi, curd and salad Roti (Chapati) ×2 · Toor Dal (Arhar) Tadka ×1 · Mixed Vegetable Sabzi ×1 · Curd (Dahi) ×1 · Green Salad ×1	577	21.1 g	74.6 g	21.0 g	16.2 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	Roti with chana dal and bhindi Roti (Chapati) ×2 · Chana Dal ×1 · Bhindi Masala ×1	517	17.6 g	70.7 g	17.4 g	17.1 g
Day total	433 + 203 + 577 + 214 + 517 =	1,944	73.4 g	249.2 g	70.9 g	54.3 g

Day 2 · Tuesday

1,665 kcal · 60.7 g protein · 30.0 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	Paneer paratha with curd Paneer Paratha ×1 · Curd (Dahi) ×1	392	16.9 g	30.7 g	22.6 g	4.2 g
Mid-morning	Almonds and walnuts Almonds ×1 · Walnuts ×0.5	113	3.4 g	2.0 g	10.1 g	1.8 g
Lunch	Kadai paneer with roti and salad Kadai Paneer ×1 · Roti (Chapati) ×2 · Green Salad ×1	471	20.4 g	52.5 g	20.0 g	11.7 g
Evening snack	Sweet lassi Sweet Lassi ×1	203	5.3 g	30.0 g	6.8 g	0.0 g
Dinner	Makki roti with sarson ka saag and curd Makki di Roti ×1.5 · Sarson ka Saag ×1 · Curd (Dahi) ×0.7	486	14.7 g	59.4 g	21.0 g	12.3 g
Day total	392 + 113 + 471 + 203 + 486 =	1,665	60.7 g	174.6 g	80.5 g	30.0 g

Day 3 · Wednesday

1,619 kcal · 62.2 g protein · 30.4 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	Glass of toned milk Toned Milk ×1	100	6.4 g	9.4 g	4.0 g	0.0 g
Lunch	Rajma chawal with curd Rajma Curry ×1 · Boiled White Rice ×1 · Curd (Dahi) ×0.7 · Onion Salad (Kachumber) ×1	479	16.7 g	71.3 g	13.4 g	11.5 g
Evening snack	Paneer tikka Paneer Tikka ×0.6	176	11.2 g	5.0 g	12.6 g	0.7 g
Dinner	Roti with rajma and curd Roti (Chapati) ×2 · Rajma Curry ×1 · Curd (Dahi) ×0.7	466	18.6 g	66.2 g	13.8 g	15.3 g
Day total	398 + 100 + 479 + 176 + 466 =	1,619	62.2 g	202.4 g	60.9 g	30.4 g

Day 4 · Thursday

1,795 kcal · 67.5 g protein · 52.8 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	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 · Mixed Vegetable Sabzi ×1 · Curd (Dahi) ×1 · Green Salad ×1	577	21.1 g	74.6 g	21.0 g	16.2 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	Roti, dal and mixed sabzi Roti (Chapati) ×2 · Toor Dal (Arhar) Tadka ×1 · Mixed Vegetable Sabzi ×1	466	15.7 g	66.5 g	14.6 g	13.8 g
Day total	433 + 105 + 577 + 214 + 466 =	1,795	67.5 g	239.0 g	61.6 g	52.8 g

Day 5 · Friday

1,613 kcal · 61.2 g protein · 27.8 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	Aloo paratha with curd Aloo Paratha ×1 · Curd (Dahi) ×1	299	9.2 g	35.1 g	13.6 g	4.8 g
Mid-morning	Sweet lassi Sweet Lassi ×1	203	5.3 g	30.0 g	6.8 g	0.0 g
Lunch	Matar paneer with roti Matar Paneer ×1 · Roti (Chapati) ×2 · Green Salad ×1	448	19.2 g	56.3 g	16.3 g	12.6 g
Evening snack	Sweet lassi Sweet Lassi ×1	203	5.3 g	30.0 g	6.8 g	0.0 g
Dinner	Paneer bhurji with roti Paneer Bhurji ×1 · Roti (Chapati) ×2 · Green Salad ×1	460	22.2 g	49.2 g	19.3 g	10.4 g
Day total	299 + 203 + 448 + 203 + 460 =	1,613	61.2 g	200.6 g	62.8 g	27.8 g

Day 6 · Saturday

1,610 kcal · 60.0 g protein · 38.5 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	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	Kala chana with roti and salad Kala Chana Curry ×1 · Roti (Chapati) ×2 · Onion Salad (Kachumber) ×1	444	17.9 g	72.5 g	8.3 g	17.8 g
Evening snack	Paneer tikka Paneer Tikka ×0.6	176	11.2 g	5.0 g	12.6 g	0.7 g
Dinner	Roti with chana dal and bhindi Roti (Chapati) ×2 · Chana Dal ×1 · Bhindi Masala ×1	517	17.6 g	70.7 g	17.4 g	17.1 g
Day total	398 + 75 + 444 + 176 + 517 =	1,610	60.0 g	202.5 g	60.4 g	38.5 g

Day 7 · Sunday

1,596 kcal · 62.5 g protein · 29.9 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	Paneer paratha with curd Paneer Paratha ×1 · Curd (Dahi) ×1	392	16.9 g	30.7 g	22.6 g	4.2 g
Mid-morning	Sweet lassi Sweet Lassi ×1	203	5.3 g	30.0 g	6.8 g	0.0 g
Lunch	Palak paneer with roti and curd Palak Paneer ×1 · Roti (Chapati) ×2 · Curd (Dahi) ×0.7	423	18.6 g	48.3 g	16.4 g	9.4 g
Evening snack	Bowl of sprouts Moong Sprouts Salad ×1	92	7.0 g	13.0 g	1.2 g	4.0 g
Dinner	Makki roti with sarson ka saag and curd Makki di Roti ×1.5 · Sarson ka Saag ×1 · Curd (Dahi) ×0.7	486	14.7 g	59.4 g	21.0 g	12.3 g
Day total	392 + 203 + 423 + 92 + 486 =	1,596	62.5 g	181.4 g	68.0 g	29.9 g

Adjusting it

At 1,692 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 Punjab 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 South Indian Tamil Kerala Andhra & Telangana Bengali Gujarati Maharashtrian Rajasthani Kashmiri Odia Assamese Goal-based charts Every shopping list

The questions that come after the chart

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

On this plan, 1,692 kcal and 63.9 g of protein a day on average, across five eating occasions. Individual days run from 1,596 to 1,944 kcal. A festival day or a restaurant meal sits well above this.

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

It is built from Punjab's own dishes: atta roti and makki roti, rajma, chole, saag, paneer, dal makhani, lassi and white butter. 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 Punjabi food usually go wrong nutritionally?

Can I use this to lose weight?

At 1,692 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

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.