Meal chart · regional · Gujarat

7-day குஜராத்தி
diet plan

Built on thepla, dhokla, handvo, khichdi, kadhi, a sweet toor dal, undhiyu and chaas — the food actually cooked in Gujarat, not a north Indian week with the names changed.

What a Gujarat day comes to

Seven-day average, per day

1,696kcal / day A week of Gujarati home cooking on this chart runs 1,568–1,930 kcal a day with 60.1 g of protein and 39.6 g of fibre. It is entirely vegetarian, as most weeks in this region are.

புரதம் 60.1 g · 14.2% கார்ப்ஸ் 219.4 g · 51.9% கொழுப்பு 63.6 g · 33.8%

ஆதாரம்·Computed from ThaliFacts food data·மறுபரிசீலனை ஜூலை 2026

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

Grainroti, rice, poha, idli, dosa 2.0katori 635kcal 19%of plate
Dal & legumedal, chana, rajma, besan, soya, sattu 2.6katori 450kcal 26%of plate
Vegetable & fruitsabzi, saag, salad, fruit 2.1katori 274kcal 20%of plate
Dairy, egg & meatcurd, paneer, milk, egg, fish, chicken 2.8katori 190kcal 27%of plate
Fat, nut & sweetchutney, pickle, nuts, mithai, chai 0.7katori 147kcal 7%of plate

Grain takes 19% of the plate and 37% of the energy; vegetables take 20% of the plate and 16% of the energy. Dal and legume sit at 2.6 கட்டோரி a day. Portions are the seven-day average, in katori of 150 g — the same katori the serving weights and the grocery list use.

ஆதாரம்·Served weights and energy from the dishes in this chart·5 plate groups, composite dishes assigned whole·மறுபரிசீலனை ஜூலை 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 இந்தத் திட்டத்தில் உள்ள ஒவ்வொரு எண்ணும் இங்குள்ள ஒரு உண்மையான பரிமாறல் அளவிலிருந்தே வருகிறது.

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

What a Gujarati week looks like

Almost entirely vegetarian, and unusually good at fermented and steamed food — dhokla and handvo are both fermented lentil-and-rice preparations with real protein. The two things that quietly add up are the jaggery in the dal and the oil in the farsan.

Staples this plan runs on: Thepla, dhokla, handvo, khichdi, kadhi, a sweet toor dal, undhiyu and chaas. Where: Gujarat.

Estimated dishes used here: Gujarati Dal, Undhiyu. 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 தோராயம் everywhere they appear.

How a Gujarat week is put on the chart

The meal library for this region is restricted to Gujarat's own dishes: thepla, dhokla, handvo, khichdi, kadhi, a sweet toor dal, undhiyu and chaas. 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 தோராயம் 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

Gujarati week — the seven day totals and their average.
Day	கலோரிகள்	புரதம்	கார்ப்ஸ்	கொழுப்பு	நார்ச்சத்து
Day 1 · Monday	1,930	64.5 g	243.5 g	77.4 g	39.1 g
Day 2 · Tuesday	1,686	59.5 g	233.3 g	55.6 g	48.3 g
Day 3 · Wednesday	1,768	61.6 g	226.7 g	67.4 g	32.9 g
Day 4 · Thursday	1,675	58.5 g	210.5 g	66.2 g	32.8 g
Day 5 · Friday	1,568	59.1 g	179.1 g	67.7 g	44.4 g
Day 6 · Saturday	1,650	60.1 g	218.9 g	59.5 g	32.1 g
Day 7 · Sunday	1,598	57.4 g	224.0 g	51.1 g	47.5 g
7-day average	1,696	60.1 g	219.4 g	63.6 g	39.6 g

Week total 11,875 kcal ÷ 7 = 1,696 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

1,930 kcal · 64.5 g protein · 39.1 g fibre

Day 1 (Monday) — every meal, and the day's total as the sum of those meals.
When	What	kcal	புரதம்	கார்ப்ஸ்	கொழுப்பு	நார்ச்சத்து
Breakfast	Methi thepla with curd Methi Thepla ×3 · Curd (Dahi) ×1	450	13.7 g	50.1 g	21.6 g	6.6 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	Rotli, Gujarati dal, sabzi, rice and chaas ரொட்டி (சப்பாத்தி) ×2 · Gujarati Dalதோராயம் ×1 · கலவை காய்கறி சப்ஜி ×1 · Boiled White Rice ×0.5 · Chaas (Buttermilk) ×1	627	22.0 g	91.9 g	18.8 g	15.5 g
Evening snack	Dhokla with green chutney Khaman Dhokla ×3 · பச்சை சட்னி ×0.5	179	6.8 g	32.7 g	2.6 g	4.7 g
Dinner	Thepla with dal and curd Methi Thepla ×3 · Gujarati Dalதோராயம் ×1 · Curd (Dahi) ×0.7	561	18.6 g	66.8 g	24.3 g	10.5 g
Day total	450 + 113 + 627 + 179 + 561 =	1,930	64.5 g	243.5 g	77.4 g	39.1 g

Day 2 · Tuesday

1,686 kcal · 59.5 g protein · 48.3 g fibre

Day 2 (Tuesday) — every meal, and the day's total as the sum of those meals.
When	What	kcal	புரதம்	கார்ப்ஸ்	கொழுப்பு	நார்ச்சத்து
Breakfast	Besan chilla with green chutney பேசன் சில்லா ×2 · பச்சை சட்னி ×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 ரொட்டி (சப்பாத்தி) ×2 · Toor Dal (Arhar) Tadka ×1 · கலவை காய்கறி சப்ஜி ×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, dal and mixed sabzi ரொட்டி (சப்பாத்தி) ×2 · Toor Dal (Arhar) Tadka ×1 · கலவை காய்கறி சப்ஜி ×1	466	15.7 g	66.5 g	14.6 g	13.8 g
Day total	433 + 105 + 577 + 105 + 466 =	1,686	59.5 g	233.3 g	55.6 g	48.3 g

Day 3 · Wednesday

1,768 kcal · 61.6 g protein · 32.9 g fibre

Day 3 (Wednesday) — every meal, and the day's total as the sum of those meals.
When	What	kcal	புரதம்	கார்ப்ஸ்	கொழுப்பு	நார்ச்சத்து
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	Rotli, Gujarati dal, sabzi, rice and chaas ரொட்டி (சப்பாத்தி) ×2 · Gujarati Dalதோராயம் ×1 · கலவை காய்கறி சப்ஜி ×1 · Boiled White Rice ×0.5 · Chaas (Buttermilk) ×1	627	22.0 g	91.9 g	18.8 g	15.5 g
Evening snack	Bowl of sprouts Moong Sprouts Salad ×1	92	7.0 g	13.0 g	1.2 g	4.0 g
Dinner	Thepla with dal and curd Methi Thepla ×3 · Gujarati Dalதோராயம் ×1 · Curd (Dahi) ×0.7	561	18.6 g	66.8 g	24.3 g	10.5 g
Day total	398 + 90 + 627 + 92 + 561 =	1,768	61.6 g	226.7 g	67.4 g	32.9 g

Day 4 · Thursday

1,675 kcal · 58.5 g protein · 32.8 g fibre

Day 4 (Thursday) — every meal, and the day's total as the sum of those meals.
When	What	kcal	புரதம்	கார்ப்ஸ்	கொழுப்பு	நார்ச்சத்து
Breakfast	Methi thepla with curd Methi Thepla ×3 · Curd (Dahi) ×1	450	13.7 g	50.1 g	21.6 g	6.6 g
Mid-morning	Glass of chaas Chaas (Buttermilk) ×1	75	4.0 g	3.8 g	5.0 g	0.0 g
Lunch	Roti, dal, sabzi, curd and salad ரொட்டி (சப்பாத்தி) ×2 · Toor Dal (Arhar) Tadka ×1 · கலவை காய்கறி சப்ஜி ×1 · Curd (Dahi) ×1 · Green Salad ×1	577	21.1 g	74.6 g	21.0 g	16.2 g
Evening snack	Dhokla with green chutney Khaman Dhokla ×3 · பச்சை சட்னி ×0.5	179	6.8 g	32.7 g	2.6 g	4.7 g
Dinner	Khichdi with kadhi மூங் தால் கிச்சடி ×1.3 · Punjabi Kadhi ×1	394	12.9 g	49.3 g	16.0 g	5.3 g
Day total	450 + 75 + 577 + 179 + 394 =	1,675	58.5 g	210.5 g	66.2 g	32.8 g

Day 5 · Friday

1,568 kcal · 59.1 g protein · 44.4 g fibre

Day 5 (Friday) — every meal, and the day's total as the sum of those meals.
When	What	kcal	புரதம்	கார்ப்ஸ்	கொழுப்பு	நார்ச்சத்து
Breakfast	Besan chilla with green chutney பேசன் சில்லா ×2 · பச்சை சட்னி ×0.5	433	20.1 g	44.2 g	19.4 g	14.7 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	Undhiyu with rotli and curd Undhiyuதோராயம் ×1 · ரொட்டி (சப்பாத்தி) ×2 · Curd (Dahi) ×0.7	481	15.9 g	62.6 g	18.6 g	14.1 g
Evening snack	Glass of chaas Chaas (Buttermilk) ×1	75	4.0 g	3.8 g	5.0 g	0.0 g
Dinner	Roti, dal and mixed sabzi ரொட்டி (சப்பாத்தி) ×2 · Toor Dal (Arhar) Tadka ×1 · கலவை காய்கறி சப்ஜி ×1	466	15.7 g	66.5 g	14.6 g	13.8 g
Day total	433 + 113 + 481 + 75 + 466 =	1,568	59.1 g	179.1 g	67.7 g	44.4 g

Day 6 · Saturday

1,650 kcal · 60.1 g protein · 32.1 g fibre

Day 6 (Saturday) — every meal, and the day's total as the sum of those meals.
When	What	kcal	புரதம்	கார்ப்ஸ்	கொழுப்பு	நார்ச்சத்து
Breakfast	Dhokla with green chutney and chaas Khaman Dhokla ×4 · பச்சை சட்னி ×0.5 · Chaas (Buttermilk) ×1	310	12.8 g	47.0 g	8.3 g	6.1 g
Mid-morning	Bowl of curd Curd (Dahi) ×1	90	4.7 g	4.5 g	6.0 g	0.0 g
Lunch	Rotli, Gujarati dal, sabzi, rice and chaas ரொட்டி (சப்பாத்தி) ×2 · Gujarati Dalதோராயம் ×1 · கலவை காய்கறி சப்ஜி ×1 · Boiled White Rice ×0.5 · Chaas (Buttermilk) ×1	627	22.0 g	91.9 g	18.8 g	15.5 g
Evening snack	Chai on its own Masala Chai ×1	62	2.0 g	8.7 g	2.1 g	0.0 g
Dinner	Thepla with dal and curd Methi Thepla ×3 · Gujarati Dalதோராயம் ×1 · Curd (Dahi) ×0.7	561	18.6 g	66.8 g	24.3 g	10.5 g
Day total	310 + 90 + 627 + 62 + 561 =	1,650	60.1 g	218.9 g	59.5 g	32.1 g

Day 7 · Sunday

1,598 kcal · 57.4 g protein · 47.5 g fibre

Day 7 (Sunday) — every meal, and the day's total as the sum of those meals.
When	What	kcal	புரதம்	கார்ப்ஸ்	கொழுப்பு	நார்ச்சத்து
Breakfast	Besan chilla with green chutney பேசன் சில்லா ×2 · பச்சை சட்னி ×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 ரொட்டி (சப்பாத்தி) ×2 · Toor Dal (Arhar) Tadka ×1 · கலவை காய்கறி சப்ஜி ×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 ரொட்டி (சப்பாத்தி) ×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

Adjusting it

At 1,696 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 Gujarat 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 பஞ்சாபி South Indian தமிழ்Kerala Andhra & Telangana வங்காளம்Maharashtrian Rajasthani Kashmiri Odia Assamese Goal-based charts Every shopping list

The questions that come after the chart

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

On this plan, 1,696 kcal and 60.1 g of protein a day on average, across five eating occasions. Individual days run from 1,568 to 1,930 kcal. A festival day or a restaurant meal sits well above this.

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

It is built from Gujarat's own dishes: thepla, dhokla, handvo, khichdi, kadhi, a sweet toor dal, undhiyu and chaas. 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 Gujarati food usually go wrong nutritionally?

Can I use this to lose weight?

At 1,696 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 இந்திய உணவுப் பொருள் கூறு அட்டவணைகள் 2017 (ICMR–NIN), plus the regional dishes estimated for this site and marked தோராயம் 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.

ஆதாரம்·Computed from ThaliFacts food data·மறுபரிசீலனை ஜூலை 2026

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