Meal chart · regional · Rajasthan

7-day Rajasthani
diet plan

Built on bajra and missi roti, panchmel dal, gatte ki sabzi, ker sangri, kadhi, baati and churma — the food actually cooked in Rajasthan, not a north Indian week with the names changed.

What a Rajasthan day comes to

Seven-day average, per day

1,657kcal / day A week of Rajasthani home cooking on this chart runs 1,550–1,818 kcal a day with 58.6 g of protein and 40.8 g of fibre. It is entirely vegetarian, as most weeks in this region are.

புரதம் 58.6 g · 14.2% கார்ப்ஸ் 210.2 g · 50.9% கொழுப்பு 64.0 g · 34.9%

ஆதாரம்·Computed from ThaliFacts food data·மறுபரிசீலனை ஜூலை 2026

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

Grainroti, rice, poha, idli, dosa 1.9katori 693kcal 23%of plate
Dal & legumedal, chana, rajma, besan, soya, sattu 2.7katori 549kcal 32%of plate
Vegetable & fruitsabzi, saag, salad, fruit 2.0katori 240kcal 23%of plate
Dairy, egg & meatcurd, paneer, milk, egg, fish, chicken 1.3katori 95kcal 15%of plate
Fat, nut & sweetchutney, pickle, nuts, mithai, chai 0.5katori 80kcal 6%of plate

Grain takes 23% of the plate and 42% of the energy; vegetables take 23% of the plate and 15% of the energy. Dal and legume sit at 2.7 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 Rajasthani week looks like

Rajasthani cooking was built around water scarcity, so it leans on dried beans, besan and curd instead of fresh vegetables — which is why gatte ki sabzi and ker sangri exist at all. Protein is easier here than most people expect. Ghee is the honest problem: the traditional dish is baati soaked in it.

Staples this plan runs on: Bajra and missi roti, panchmel dal, gatte ki sabzi, ker sangri, kadhi, baati and churma. Where: Rajasthan.

Estimated dishes used here: Baati, Gatte Ki Sabzi, Ker Sangri. 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 Rajasthan week is put on the chart

The meal library for this region is restricted to Rajasthan's own dishes: bajra and missi roti, panchmel dal, gatte ki sabzi, ker sangri, kadhi, baati and churma. 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

Rajasthani week — the seven day totals and their average.
Day	கலோரிகள்	புரதம்	கார்ப்ஸ்	கொழுப்பு	நார்ச்சத்து
Day 1 · Monday	1,818	60.6 g	217.6 g	77.7 g	48.1 g
Day 2 · Tuesday	1,550	58.5 g	226.6 g	44.7 g	39.5 g
Day 3 · Wednesday	1,684	59.1 g	206.4 g	68.2 g	36.0 g
Day 4 · Thursday	1,576	59.2 g	171.7 g	72.2 g	47.2 g
Day 5 · Friday	1,687	54.9 g	211.0 g	67.9 g	35.5 g
Day 6 · Saturday	1,576	58.5 g	218.8 g	51.0 g	41.1 g
Day 7 · Sunday	1,710	59.4 g	219.1 g	66.0 g	38.1 g
7-day average	1,657	58.6 g	210.2 g	64.0 g	40.8 g

Week total 11,601 kcal ÷ 7 = 1,657 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

1,818 kcal · 60.6 g protein · 48.1 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	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	Panchmel dal with baati and a sabzi Panchmel Dal ×1 · Baatiதோராயம் ×2 · கலவை காய்கறி சப்ஜி ×1	691	19.9 g	82.9 g	30.9 g	14.6 g
Evening snack	Banana Banana ×1	105	1.3 g	24.0 g	0.3 g	1.8 g
Dinner	Bajra roti with panchmel dal Bajra Roti ×2 · Panchmel Dal ×1 · Lauki Sabzi ×1	476	15.9 g	64.5 g	17.0 g	15.1 g
Day total	433 + 113 + 691 + 105 + 476 =	1,818	60.6 g	217.6 g	77.7 g	48.1 g

Day 2 · Tuesday

1,550 kcal · 58.5 g protein · 39.5 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	Missi roti with curd மிஸ்ஸி ரொட்டி ×2 · Curd (Dahi) ×1	377	15.1 g	47.7 g	14.0 g	9.1 g
Mid-morning	One banana Banana ×1	105	1.3 g	24.0 g	0.3 g	1.8 g
Lunch	Gatte ki sabzi with roti and rice Gatte Ki Sabziதோராயம் ×1 · ரொட்டி (சப்பாத்தி) ×2 · Boiled White Rice ×0.5	510	19.4 g	75.4 g	14.6 g	10.8 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 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	377 + 105 + 510 + 92 + 466 =	1,550	58.5 g	226.6 g	44.7 g	39.5 g

Day 3 · Wednesday

1,684 kcal · 59.1 g protein · 36.0 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	Bajra roti with curd and jaggery Bajra Roti ×2 · Curd (Dahi) ×1 · Jaggery (Gur) ×0.5	368	12.2 g	56.0 g	10.5 g	7.5 g
Mid-morning	Bowl of curd Curd (Dahi) ×1	90	4.7 g	4.5 g	6.0 g	0.0 g
Lunch	Panchmel dal with baati and a sabzi Panchmel Dal ×1 · Baatiதோராயம் ×2 · கலவை காய்கறி சப்ஜி ×1	691	19.9 g	82.9 g	30.9 g	14.6 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	Roti with gatte ki sabzi ரொட்டி (சப்பாத்தி) ×2 · Gatte Ki Sabziதோராயம் ×1 · Green Salad ×1	447	18.4 g	60.0 g	14.8 g	12.6 g
Day total	368 + 90 + 691 + 88 + 447 =	1,684	59.1 g	206.4 g	68.2 g	36.0 g

Day 4 · Thursday

1,576 kcal · 59.2 g protein · 47.2 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	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	Ker sangri with bajra roti and curd Ker Sangriதோராயம் ×1 · Bajra Roti ×2 · Curd (Dahi) ×0.7	479	15.8 g	57.2 g	20.7 g	15.5 g
Evening snack	Glass of chaas Chaas (Buttermilk) ×1	75	4.0 g	3.8 g	5.0 g	0.0 g
Dinner	Bajra roti with panchmel dal Bajra Roti ×2 · Panchmel Dal ×1 · Lauki Sabzi ×1	476	15.9 g	64.5 g	17.0 g	15.1 g
Day total	433 + 113 + 479 + 75 + 476 =	1,576	59.2 g	171.7 g	72.2 g	47.2 g

Day 5 · Friday

1,687 kcal · 54.9 g protein · 35.5 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	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	Panchmel dal with baati and a sabzi Panchmel Dal ×1 · Baatiதோராயம் ×2 · கலவை காய்கறி சப்ஜி ×1	691	19.9 g	82.9 g	30.9 g	14.6 g
Evening snack	Bowl of sprouts Moong Sprouts Salad ×1	92	7.0 g	13.0 g	1.2 g	4.0 g
Dinner	Bajra roti with dal and sabzi Bajra Roti ×2 · Moong Dal ×1 · Lauki Sabzi ×1	431	14.7 g	60.8 g	13.7 g	14.0 g
Day total	398 + 75 + 691 + 92 + 431 =	1,687	54.9 g	211.0 g	67.9 g	35.5 g

Day 6 · Saturday

1,576 kcal · 58.5 g protein · 41.1 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	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	Gatte ki sabzi with roti and rice Gatte Ki Sabziதோராயம் ×1 · ரொட்டி (சப்பாத்தி) ×2 · Boiled White Rice ×0.5	510	19.4 g	75.4 g	14.6 g	10.8 g
Evening snack	Chai on its own Masala Chai ×1	62	2.0 g	8.7 g	2.1 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 + 105 + 510 + 62 + 466 =	1,576	58.5 g	218.8 g	51.0 g	41.1 g

Day 7 · Sunday

1,710 kcal · 59.4 g protein · 38.1 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	Missi roti with curd மிஸ்ஸி ரொட்டி ×2 · Curd (Dahi) ×1	377	15.1 g	47.7 g	14.0 g	9.1 g
Mid-morning	Bowl of curd Curd (Dahi) ×1	90	4.7 g	4.5 g	6.0 g	0.0 g
Lunch	Panchmel dal with baati and a sabzi Panchmel Dal ×1 · Baatiதோராயம் ×2 · கலவை காய்கறி சப்ஜி ×1	691	19.9 g	82.9 g	30.9 g	14.6 g
Evening snack	Banana Banana ×1	105	1.3 g	24.0 g	0.3 g	1.8 g
Dinner	Roti with gatte ki sabzi ரொட்டி (சப்பாத்தி) ×2 · Gatte Ki Sabziதோராயம் ×1 · Green Salad ×1	447	18.4 g	60.0 g	14.8 g	12.6 g
Day total	377 + 90 + 691 + 105 + 447 =	1,710	59.4 g	219.1 g	66.0 g	38.1 g

Adjusting it

At 1,657 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 Rajasthan 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 Kashmiri Odia Assamese Goal-based charts Every shopping list

The questions that come after the chart

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

On this plan, 1,657 kcal and 58.6 g of protein a day on average, across five eating occasions. Individual days run from 1,550 to 1,818 kcal. A festival day or a restaurant meal sits well above this.

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

It is built from Rajasthan's own dishes: bajra and missi roti, panchmel dal, gatte ki sabzi, ker sangri, kadhi, baati and churma. 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 Rajasthani food usually go wrong nutritionally?

Can I use this to lose weight?

At 1,657 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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