Meal chart · regional · West Bengal

7-day బెంగాలీ
diet plan

Built on rice, masoor and chholar dal, macher jhol, posto, shukto, begun bhaja and mustard oil — the food actually cooked in Bengal, not a north Indian week with the names changed.

What a Bengal day comes to

Seven-day average, per day

1,815kcal / day A week of Bengali home cooking on this chart runs 1,616–1,953 kcal a day with 63.5 g of protein and 30.3 g of fibre. Fish or egg appears on some days; the vegetarian days stand on their own.

Protein 63.5 g · 14% Carbs 247.5 g · 54.7% Fat 62.8 g · 31.2%

మూలం·Computed from ThaliFacts food data·జూలై 2026న సమీక్షించాం

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

Grainroti, rice, poha, idli, dosa 3.3కటోరి 781kcal 33%ప్లేట్‌లో
Dal & legumedal, chana, rajma, besan, soya, sattu 1.9కటోరి 319kcal 19%ప్లేట్‌లో
Vegetable & fruitsabzi, saag, salad, fruit 2.6కటోరి 416kcal 26%ప్లేట్‌లో
Dairy, egg & meatcurd, paneer, milk, egg, fish, chicken 1.4కటోరి 197kcal 14%ప్లేట్‌లో
Fat, nut & sweetchutney, pickle, nuts, mithai, chai 0.9కటోరి 103kcal 9%ప్లేట్‌లో

Grain takes 33% of the plate and 43% of the energy; vegetables take 26% of the plate and 23% 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.

మూలం·Served weights and energy from the dishes in this chart·5 plate groups, composite dishes assigned whole·జూలై 2026న సమీక్షించాం

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 ఈ ప్లాన్‌లోని ప్రతి సంఖ్యా ఇక్కడి ఒక నిజమైన సర్వింగ్ నుంచే వచ్చింది.

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

What a Bengali week looks like

A Bengali meal is served in courses and starts bitter — shukto first, then dal, then a vegetable, then fish, then curd or a sweet. Fish at both main meals makes it one of the easiest Indian patterns to hit a protein target on. Mustard oil and the fried bhaja course are where the calories concentrate.

Staples this plan runs on: Rice, masoor and chholar dal, macher jhol, posto, shukto, begun bhaja and mustard oil. Where: West Bengal.

Estimated dishes used here: Luchi, Aloo Posto, Macher Jhol, Shukto, Begun Bhaja. 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 Bengal week is put on the chart

The meal library for this region is restricted to Bengal's own dishes: rice, masoor and chholar dal, macher jhol, posto, shukto, begun bhaja and mustard oil. 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

Bengali week — the seven day totals and their average.
Day	Calories	Protein	Carbs	Fat	Fibre
Day 1 · Monday	1,950	75.2 g	239.7 g	76.4 g	28.8 g
Day 2 · Tuesday	1,824	69.3 g	237.0 g	66.1 g	36.3 g
Day 3 · Wednesday	1,855	57.6 g	254.0 g	67.0 g	32.5 g
Day 4 · Thursday	1,855	63.9 g	270.1 g	56.7 g	26.1 g
Day 5 · Friday	1,616	58.3 g	211.0 g	59.0 g	26.2 g
Day 6 · Saturday	1,953	61.9 g	271.8 g	68.2 g	26.6 g
Day 7 · Sunday	1,652	58.2 g	249.2 g	46.2 g	35.4 g
7-day average	1,815	63.5 g	247.5 g	62.8 g	30.3 g

Week total 12,705 kcal ÷ 7 = 1,815 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

1,950 kcal · 75.2 g protein · 28.8 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	Luchi with aloo posto Luchiest ×4 · Aloo Postoest ×1	597	10.7 g	64.8 g	32.8 g	4.4 g
Mid-morning	Glass of toned milk Toned Milk ×1	100	6.4 g	9.4 g	4.0 g	0.0 g
Lunch	Macher jhol with rice and shukto Macher Jholest ×1 · Boiled White Rice ×1.8 · Shuktoest ×1	613	28.9 g	86.3 g	17.0 g	7.5 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 dimer dalna Roti (Chapati) ×2 · Egg Curry ×1 · గ్రీన్ సలాడ్ ×1	426	19.9 g	49.5 g	16.3 g	10.6 g
Day total	597 + 100 + 613 + 214 + 426 =	1,950	75.2 g	239.7 g	76.4 g	28.8 g

Day 2 · Tuesday

1,824 kcal · 69.3 g protein · 36.3 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	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	Almonds and walnuts Almonds ×1 · Walnuts ×0.5	113	3.4 g	2.0 g	10.1 g	1.8 g
Lunch	Shukto, masoor dal, rice and begun bhaja Shuktoest ×1 · Masoor Dal ×1 · Boiled White Rice ×1.8 · Begun Bhajaest ×1	661	17.7 g	103.3 g	19.4 g	11.3 g
Evening snack	Banana Banana ×1	105	1.3 g	24.0 g	0.3 g	1.8 g
Dinner	Macher jhol with a small plate of rice Macher Jholest ×1 · Boiled White Rice ×1.2 · Shuktoest ×1	512	26.8 g	63.5 g	16.9 g	6.7 g
Day total	433 + 113 + 661 + 105 + 512 =	1,824	69.3 g	237.0 g	66.1 g	36.3 g

Day 3 · Wednesday

1,855 kcal · 57.6 g protein · 32.5 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	Luchi with aloo posto Luchiest ×4 · Aloo Postoest ×1	597	10.7 g	64.8 g	32.8 g	4.4 g
Mid-morning	ఒక గిన్నె పెరుగు Curd (Dahi) ×1	90	4.7 g	4.5 g	6.0 g	0.0 g
Lunch	Masoor dal with rice and a vegetable Masoor Dal ×1.2 · Boiled White Rice ×1.8 · Shuktoest ×1	610	18.2 g	102.5 g	13.8 g	10.3 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 with shukto and dal Roti (Chapati) ×2 · Shuktoest ×1 · Masoor Dal ×1	466	17.0 g	69.2 g	13.2 g	13.8 g
Day total	597 + 90 + 610 + 92 + 466 =	1,855	57.6 g	254.0 g	67.0 g	32.5 g

Day 4 · Thursday

1,855 kcal · 63.9 g protein · 26.1 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	Poha with peanuts and chai పోహా ×1 · Peanuts ×0.4 · Masala Chai ×1	398	9.3 g	50.5 g	17.1 g	2.9 g
Mid-morning	ఒక అరటిపండు Banana ×1	105	1.3 g	24.0 g	0.3 g	1.8 g
Lunch	Aloo posto with dal and rice Aloo Postoest ×1 · Masoor Dal ×1 · Boiled White Rice ×1.8	626	17.2 g	102.4 g	16.1 g	8.4 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	Macher jhol with a small plate of rice Macher Jholest ×1 · Boiled White Rice ×1.2 · Shuktoest ×1	512	26.8 g	63.5 g	16.9 g	6.7 g
Day total	398 + 105 + 626 + 214 + 512 =	1,855	63.9 g	270.1 g	56.7 g	26.1 g

Day 5 · Friday

1,616 kcal · 58.3 g protein · 26.2 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	Chirer polao with chai పోహా ×1 · Masala Chai ×1 · Peanuts ×0.4	398	9.3 g	50.5 g	17.1 g	2.9 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	Shukto, masoor dal, rice and begun bhaja Shuktoest ×1 · Masoor Dal ×1 · Boiled White Rice ×1.8 · Begun Bhajaest ×1	661	17.7 g	103.3 g	19.4 g	11.3 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 with macher jhol Roti (Chapati) ×2 · Macher Jholest ×1 · గ్రీన్ సలాడ్ ×1	382	25.9 g	46.5 g	10.3 g	10.2 g
Day total	398 + 113 + 661 + 62 + 382 =	1,616	58.3 g	211.0 g	59.0 g	26.2 g

Day 6 · Saturday

1,953 kcal · 61.9 g protein · 26.6 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	Luchi with aloo posto Luchiest ×4 · Aloo Postoest ×1	597	10.7 g	64.8 g	32.8 g	4.4 g
Mid-morning	ఒక అరటిపండు Banana ×1	105	1.3 g	24.0 g	0.3 g	1.8 g
Lunch	Macher jhol with rice and shukto Macher Jholest ×1 · Boiled White Rice ×1.8 · Shuktoest ×1	613	28.9 g	86.3 g	17.0 g	7.5 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	Masoor dal with rice and begun bhaja Masoor Dal ×1 · Boiled White Rice ×1.2 · Begun Bhajaest ×1	424	11.7 g	67.0 g	11.8 g	6.6 g
Day total	597 + 105 + 613 + 214 + 424 =	1,953	61.9 g	271.8 g	68.2 g	26.6 g

Day 7 · Sunday

1,652 kcal · 58.2 g protein · 35.4 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	Roti with aloo posto Roti (Chapati) ×2 · Aloo Postoest ×1	368	10.6 g	55.2 g	11.7 g	9.2 g
Mid-morning	Glass of toned milk Toned Milk ×1	100	6.4 g	9.4 g	4.0 g	0.0 g
Lunch	Aloo posto with dal and rice Aloo Postoest ×1 · Masoor Dal ×1 · Boiled White Rice ×1.8	626	17.2 g	102.4 g	16.1 g	8.4 g
Evening snack	Bowl of sprouts Moong Sprouts Salad ×1	92	7.0 g	13.0 g	1.2 g	4.0 g
Dinner	Roti with shukto and dal Roti (Chapati) ×2 · Shuktoest ×1 · Masoor Dal ×1	466	17.0 g	69.2 g	13.2 g	13.8 g
Day total	368 + 100 + 626 + 92 + 466 =	1,652	58.2 g	249.2 g	46.2 g	35.4 g

Adjusting it

At 1,815 kcal a day this week sits a little below a typical adult maintenance intake. To move it in either direction, the lever in Bengal 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 పంజాబీ South Indian తమిళం Kerala Andhra & Telangana గుజరాతీ Maharashtrian Rajasthani Kashmiri Odia Assamese Goal-based charts Every shopping list

The questions that come after the chart

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

On this plan, 1,815 kcal and 63.5 g of protein a day on average, across five eating occasions. Individual days run from 1,616 to 1,953 kcal. A festival day or a restaurant meal sits well above this.

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

It is built from Bengal's own dishes: rice, masoor and chholar dal, macher jhol, posto, shukto, begun bhaja and mustard oil. 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 Bengali food usually go wrong nutritionally?

Can I use this to lose weight?

At 1,815 kcal a day this week sits a little below a typical adult maintenance intake — 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.

మూలం·Computed from ThaliFacts food data·జూలై 2026న సమీక్షించాం

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