Meal chart · regional · Jammu and Kashmir

7-day Kashmiri
diet plan

Built on rice at every meal, haak, nadru, rajma, rogan josh, curd-based yakhni gravies and kahwa — the food actually cooked in Kashmir, not a north Indian week with the names changed.

What a Kashmir day comes to

Seven-day average, per day

1,688kcal / day A week of Kashmiri home cooking on this chart runs 1,579–1,917 kcal a day with 61.9 g of protein and 34.8 g of fibre. Fish or egg appears on some days; the vegetarian days stand on their own.

புரதம் 61.9 g · 14.7% கார்ப்ஸ் 216.3 g · 51.3% கொழுப்பு 63.6 g · 34%

ஆதாரம்·Computed from ThaliFacts food data·மறுபரிசீலனை ஜூலை 2026

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

Grainroti, rice, poha, idli, dosa 3.3katori 608kcal 31%of plate
Dal & legumedal, chana, rajma, besan, soya, sattu 1.5katori 354kcal 14%of plate
Vegetable & fruitsabzi, saag, salad, fruit 2.7katori 358kcal 25%of plate
Dairy, egg & meatcurd, paneer, milk, egg, fish, chicken 2.2katori 272kcal 21%of plate
Fat, nut & sweetchutney, pickle, nuts, mithai, chai 1.0katori 95kcal 9%of plate

Grain takes 31% of the plate and 36% of the energy; vegetables take 25% of the plate and 21% of the energy. Dal and legume sit at 1.5 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: Most of this cuisine's everyday dishes are covered, but several signature items had to be estimated for this site — they are marked below.

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 Kashmiri week looks like

Rice is the base of every Kashmiri meal and the gravies are built on curd and fennel rather than tomato and onion. Two things stand out nutritionally: haak, a collard green eaten almost daily, and rajma, which in Kashmir is a main dish rather than a Punjabi import. The lamb dishes are the calorie-dense end.

Staples this plan runs on: Rice at every meal, haak, nadru, rajma, rogan josh, curd-based yakhni gravies and kahwa. Where: Jammu and Kashmir.

Estimated dishes used here: Haak, Kahwa, Nadru Yakhni. 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 Kashmir week is put on the chart

The meal library for this region is restricted to Kashmir's own dishes: rice at every meal, haak, nadru, rajma, rogan josh, curd-based yakhni gravies and kahwa. 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

Kashmiri week — the seven day totals and their average.
Day	கலோரிகள்	புரதம்	கார்ப்ஸ்	கொழுப்பு	நார்ச்சத்து
Day 1 · Monday	1,917	77.3 g	213.0 g	83.8 g	41.4 g
Day 2 · Tuesday	1,656	56.7 g	230.6 g	55.9 g	34.3 g
Day 3 · Wednesday	1,795	70.8 g	232.1 g	64.7 g	34.4 g
Day 4 · Thursday	1,601	54.6 g	227.8 g	51.5 g	36.0 g
Day 5 · Friday	1,681	57.2 g	217.8 g	64.2 g	38.8 g
Day 6 · Saturday	1,579	61.3 g	176.0 g	69.9 g	28.4 g
Day 7 · Sunday	1,585	55.5 g	216.5 g	55.2 g	30.2 g
7-day average	1,688	61.9 g	216.3 g	63.6 g	34.8 g

Week total 11,814 kcal ÷ 7 = 1,688 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

1,917 kcal · 77.3 g protein · 41.4 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	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	Rogan josh with rice and haak Rogan Josh ×1 · Boiled White Rice ×1.8 · Haakதோராயம் ×1	707	33.5 g	81.8 g	27.5 g	8.7 g
Evening snack	Kahwa with walnuts Kahwaதோராயம் ×1 · Walnuts ×1	119	2.4 g	8.1 g	8.7 g	1.1 g
Dinner	Rajma with a small plate of rice and haak Rajma Curry ×1 · Boiled White Rice ×1.2 · Haakதோராயம் ×1	545	17.9 g	76.9 g	18.1 g	15.1 g
Day total	433 + 113 + 707 + 119 + 545 =	1,917	77.3 g	213.0 g	83.8 g	41.4 g

Day 2 · Tuesday

1,656 kcal · 56.7 g protein · 34.3 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	Kahwa with roti and curd Kahwaதோராயம் ×1 · ரொட்டி (சப்பாத்தி) ×2 · Curd (Dahi) ×1	315	11.6 g	49.7 g	7.8 g	6.9 g
Mid-morning	Glass of toned milk Toned Milk ×1	100	6.4 g	9.4 g	4.0 g	0.0 g
Lunch	Kashmiri rajma with rice Rajma Curry ×1 · Boiled White Rice ×1.8 · Haakதோராயம் ×1	646	20.0 g	99.7 g	18.2 g	15.9 g
Evening snack	Bowl of curd Curd (Dahi) ×1	90	4.7 g	4.5 g	6.0 g	0.0 g
Dinner	Nadru yakhni with a small plate of rice Nadru Yakhniதோராயம் ×1 · Boiled White Rice ×1.2 · Haakதோராயம் ×1	505	14.0 g	67.3 g	19.9 g	11.5 g
Day total	315 + 100 + 646 + 90 + 505 =	1,656	56.7 g	230.6 g	55.9 g	34.3 g

Day 3 · Wednesday

1,795 kcal · 70.8 g protein · 34.4 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	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	Rogan josh with rice and haak Rogan Josh ×1 · Boiled White Rice ×1.8 · Haakதோராயம் ×1	707	33.5 g	81.8 g	27.5 g	8.7 g
Evening snack	Banana Banana ×1	105	1.3 g	24.0 g	0.3 g	1.8 g
Dinner	Haak with a small plate of rice and curd Haakதோராயம் ×1.2 · Boiled White Rice ×1.2 · Curd (Dahi) ×1	445	14.6 g	58.1 g	17.2 g	7.4 g
Day total	433 + 105 + 707 + 105 + 445 =	1,795	70.8 g	232.1 g	64.7 g	34.4 g

Day 4 · Thursday

1,601 kcal · 54.6 g protein · 36.0 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	Daliya with milk Namkeen Daliya ×1 · Toned Milk ×0.6	258	10.0 g	38.0 g	7.1 g	5.0 g
Mid-morning	Bowl of curd Curd (Dahi) ×1	90	4.7 g	4.5 g	6.0 g	0.0 g
Lunch	Kashmiri rajma with rice Rajma Curry ×1 · Boiled White Rice ×1.8 · Haakதோராயம் ×1	646	20.0 g	99.7 g	18.2 g	15.9 g
Evening snack	Chai on its own Masala Chai ×1	62	2.0 g	8.7 g	2.1 g	0.0 g
Dinner	Rajma with a small plate of rice and haak Rajma Curry ×1 · Boiled White Rice ×1.2 · Haakதோராயம் ×1	545	17.9 g	76.9 g	18.1 g	15.1 g
Day total	258 + 90 + 646 + 62 + 545 =	1,601	54.6 g	227.8 g	51.5 g	36.0 g

Day 5 · Friday

1,681 kcal · 57.2 g protein · 38.8 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	Glass of toned milk Toned Milk ×1	100	6.4 g	9.4 g	4.0 g	0.0 g
Lunch	Nadru yakhni with rice Nadru Yakhniதோராயம் ×1 · Boiled White Rice ×1.8 · Haakதோராயம் ×1	605	16.1 g	90.1 g	20.0 g	12.3 g
Evening snack	Kahwa Kahwaதோராயம் ×1	38	0.6 g	6.8 g	0.9 g	0.3 g
Dinner	Nadru yakhni with a small plate of rice Nadru Yakhniதோராயம் ×1 · Boiled White Rice ×1.2 · Haakதோராயம் ×1	505	14.0 g	67.3 g	19.9 g	11.5 g
Day total	433 + 100 + 605 + 38 + 505 =	1,681	57.2 g	217.8 g	64.2 g	38.8 g

Day 6 · Saturday

1,579 kcal · 61.3 g protein · 28.4 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	Paratha with curd சாதா பராத்தா ×1 · Curd (Dahi) ×1	262	8.4 g	26.9 g	13.5 g	3.8 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	Rogan josh with rice and haak Rogan Josh ×1 · Boiled White Rice ×1.8 · Haakதோராயம் ×1	707	33.5 g	81.8 g	27.5 g	8.7 g
Evening snack	Kahwa with walnuts Kahwaதோராயம் ×1 · Walnuts ×1	119	2.4 g	8.1 g	8.7 g	1.1 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	262 + 113 + 707 + 119 + 378 =	1,579	61.3 g	176.0 g	69.9 g	28.4 g

Day 7 · Sunday

1,585 kcal · 55.5 g protein · 30.2 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	Kahwa with roti and curd Kahwaதோராயம் ×1 · ரொட்டி (சப்பாத்தி) ×2 · Curd (Dahi) ×1	315	11.6 g	49.7 g	7.8 g	6.9 g
Mid-morning	Bowl of curd Curd (Dahi) ×1	90	4.7 g	4.5 g	6.0 g	0.0 g
Lunch	Haak with rice and curd Haakதோராயம் ×1.2 · Boiled White Rice ×1.8 · Curd (Dahi) ×1	545	16.6 g	80.9 g	17.3 g	8.2 g
Evening snack	Bowl of curd Curd (Dahi) ×1	90	4.7 g	4.5 g	6.0 g	0.0 g
Dinner	Rajma with a small plate of rice and haak Rajma Curry ×1 · Boiled White Rice ×1.2 · Haakதோராயம் ×1	545	17.9 g	76.9 g	18.1 g	15.1 g
Day total	315 + 90 + 545 + 90 + 545 =	1,585	55.5 g	216.5 g	55.2 g	30.2 g

Adjusting it

At 1,688 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 Kashmir 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 வங்காளம்குஜராத்தி Maharashtrian Rajasthani Odia Assamese Goal-based charts Every shopping list

The questions that come after the chart

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

On this plan, 1,688 kcal and 61.9 g of protein a day on average, across five eating occasions. Individual days run from 1,579 to 1,917 kcal. A festival day or a restaurant meal sits well above this.

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

It is built from Kashmir's own dishes: rice at every meal, haak, nadru, rajma, rogan josh, curd-based yakhni gravies and kahwa. 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 Kashmiri food usually go wrong nutritionally?

Can I use this to lose weight?

At 1,688 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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