A diet plan for Kerala
Most diet charts are written for somebody else's kitchen. This is a day built from what Kerala actually cooks — south indian rice meals — at about 1,500 calories. Here, chutney defaults to coconut and kadala_curry appears alongside sambar.
A 1,500 calorie day in Kerala
| Meal | What is on the plate | kcal | protein |
|---|---|---|---|
| Breakfast | Puttu, Kadala curry (Kerala black chana) | 334 | 16 g |
| Mid morning | Banana, Buttermilk / chaas, Chai with milk and sugar | 140 | 5 g |
| Lunch | Steamed rice (cooked), Sambar, Avial, Kerala thoran, Curd / dahi (toned milk) | 372 | 13 g |
| Evening | Moong sprouts (raw), Toned milk, Chai with milk and sugar, Dates (khajoor) | 259 | 14 g |
| Dinner | Steamed rice (cooked), Kadala curry (Kerala black chana), Kerala thoran, Cucumber-tomato-onion salad, Ghee | 426 | 18 g |
| Day | 1531 | 67 g |
Generated by the same planner the site uses, from IFCT 2017 food values. Your own number will differ with height, weight, age and activity.
What to change first
Protein is almost always the gap. If the day above lands under about 60 g, add a cup of curd at breakfast and a second katori of dal at lunch before changing anything else.
Then oil: three teaspoons a day per person is roughly 120 kcal, and a heavy hand silently adds 300 without the plate looking any different.
Build this as a week of meals, free Pick your state and the food you already eat at home. No signup.Common questions
What is a good diet plan for someone in Kerala?
One built from south indian rice meals, which is what the day above shows. Keeping the food familiar matters more than the specific chart, because an unfamiliar plan gets abandoned.
Can I eat rice and still lose weight?
Yes. A katori of cooked rice is about 130 kcal. Portion decides this, not the grain.
More guides
This is general food guidance, not medical advice. If you are pregnant, taking medication or managing an illness, show any plan to your doctor first.