A week of real Bengali food at about 1,500 kcal a day — measured bhaat, fish as jhol and bhapa rather than fried, dal at every lunch and ruti at night — for anyone told to lose weight without leaving their own kitchen.
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Breakfast, lunch and dinner for all seven days. Import it and every slot lands in your planner, where you can swap any dish.
Day | 🧆 Course Breakfast | 🍛 Course Lunch | 🥘 Course Dinner |
|---|---|---|---|
mon | Chirer polao with vegetables 320 kcal | Rice with mushur dal and rui macher jhol 610 kcal | Ruti with lau ghonto and moong dal 560 kcal |
tue | Muri with chhola sheddho 330 kcal | Rice with moong dal and jhinge posto 590 kcal | Ruti with dimer jhol 580 kcal |
wed | Dalia khichuri with vegetables 340 kcal | Rice with mushur dal and macher bhapa 600 kcal |  Ruti with chhanar dalna 570 kcal |
thu | Ruti with dimer bhurji 360 kcal | Rice with moong dal and lau chingri 600 kcal | Ruti with palong shaak and mushur dal 540 kcal |
fri |  Doi chire with kola 320 kcal | Rice with mushur dal and doi maach 620 kcal | Ruti with begun pora and dim sheddho 560 kcal |
sat | Ruti with kumro chhokka 350 kcal | Rice with motor dal and phulkopir dalna 600 kcal | Ruti with chorchori and tok dal 540 kcal |
sun | Ruti with cholar dal 380 kcal | Rice with murgir jhol and salad 640 kcal | Vegetable khichuri with tomato chutney 490 kcal |
This exact week in your own planner, every slot editable.
Most "Bengali diet charts" do one of two things: ban rice and fish, which leaves nothing Bengali on the plate, or hand you a week of oats and salad that nobody in the house will cook twice. This one keeps the shape of a Bengali meal — bhaat, dal, torkari, maach — and changes three things. The rice is measured, one katori at lunch only. The fish is cooked as jhol, bhapa or doi maach, never fried. And the layer that carries most of the calories in a Bengali week — bhaja, luchi, kosha, mishti — is simply not here.
The arithmetic is plain. Breakfast is around 330 kcal, lunch around 600, dinner around 560, and every day lands within about 60 kcal of 1,500. Protein sits in every meal — fish four times, chicken on Sunday, eggs three times, chhana once, dal at every lunch and most dinners — because protein is what makes a smaller plate hold until the next one. Mustard oil stays, because it is what makes the food taste Bengali, but it is measured: about 500 ml for two people for the whole week, roughly a teaspoon and a half a person a meal.
Quantities are for two adults for a week. This is a general plan for healthy adults, not a prescription: if you are pregnant, managing diabetes, thyroid or kidney disease, or under a doctor’s care, take it to them before you start. At 1,500 kcal it suits many women and lighter-built men at a moderate deficit; most men, and anyone who trains, will need more — the FAQ says how to add it without changing the week.
Take all 21 meals with you — free, in a planner where you can swap any dish, build the shopping list and print the week.
Everything the week needs, grouped the way a market trip goes. Untick what you already have before you download.
Quantities are for the household this plan is written for. Import the plan and the planner's Shopping List will rebuild this from your own portion setting, including anything you change in the week.
21 dishes across seven days. Each links to a recipe video search — and once the plan is in your planner, you can save one video per meal so it is remembered next time.
Macher jhol, shukto, posto, chingri malai curry and Sunday kosha mangsho — a week of Bengali home cooking with fish on the table four days out of seven.
A week of ordinary Indian food at roughly 1,400 kcal a day, built around protein and fibre so the portions actually hold you until the next meal.
Chicken twice, fish twice, eggs through the week and mutton on Sunday — with vegetarian meals in between so the week stays affordable and the cooking stays manageable.
