Kerala Diet Plan
A complete 7-day Kerala diet plan built around the food you actually eat — puttu, appam, matta rice, fish curry, thoran. Free for 7 days, no credit card needed.
Most diet plans are built for North Indians or Westerners. They tell you to eat chapati, oats, and salad. But if you grew up eating puttu, matta rice, fish curry, and appam — those plans feel foreign, hard to follow, and impossible to stick to. That's why they fail. Generic PDF diets don't know your kitchen, your taste, or your culture, and they don't adapt as your body changes. The result is a few weeks of effort, a binge weekend, and back to square one. BodyOS is built differently. It creates a plan around the food you already eat and love — just in the right amounts, at the right times, for your specific goal. It calculates your calories from your age, weight, height and activity level, then turns those numbers into real Kerala meals: matta rice with meen curry, puttu with kadala, appam with stew. Food you'd actually eat anyway — only smarter.
| Early morning (6 AM) | 1 glass warm water with lemon + 5 soaked almonds |
| Breakfast (8 AM) | 2 puttu with kadala curry (no added coconut oil) + black coffee or tea without sugar |
| Mid-morning (11 AM) | 1 banana or 1 cup papaya |
| Lunch (1 PM) | 1 cup matta rice + fish curry (1 piece) + thoran (beans/cabbage) + 1 glass buttermilk |
| Evening (4 PM) | Black tea + 1 boiled egg or handful of roasted peanuts |
| Dinner (7 PM) | 2 appam + vegetable stew (coconut milk light) or egg curry |
| Early morning | Warm water + lemon |
| Breakfast | 3 idli + sambar + small coconut chutney |
| Mid-morning | 1 orange or guava |
| Lunch | 1 cup matta rice + meen curry + avial + small salad |
| Evening | Green tea + 2 rice crackers or 1 boiled egg |
| Dinner | 2 chapati + dal curry or vegetable curry |
| Early morning | Warm water + jeera (cumin) seeds soaked overnight |
| Breakfast | 2 dosa + sambar (no oil dosa or minimum oil) |
| Mid-morning | 1 apple |
| Lunch | 1 cup matta rice + chicken curry (2 pieces, no skin) + thoran + buttermilk |
| Evening | Black coffee + handful of groundnuts |
| Dinner | Kanji (rice porridge) + 1 piece fish fry or egg roast |
| Early morning | Warm water with turmeric and honey |
| Breakfast | 2 appam + egg curry (1 egg) or vegetable stew |
| Mid-morning | 1 cup watermelon or 1 banana |
| Lunch | 1 cup matta rice + dal (parippu curry) + pavakka thoran + buttermilk |
| Evening | Green tea + 4 marie biscuits |
| Dinner | 2 wheat chappati + mixed vegetable curry |
| Early morning | Warm water + lemon |
| Breakfast | Puttu with banana (no curry) + black tea |
| Mid-morning | 1 glass coconut water |
| Lunch | 1 cup matta rice + sardine curry (2 pieces) + cabbage thoran + salad |
| Evening | Black tea + 1 boiled egg |
| Dinner | 2 pathiri + chicken stew (light coconut milk) |
| Early morning | Warm jeera water |
| Breakfast | 2 idiyappam + coconut milk (thin) + 1 boiled egg |
| Mid-morning | 1 orange |
| Lunch | 1 cup matta rice + fish curry + beans thoran + buttermilk |
| Evening | Green tea + handful roasted chana |
| Dinner | Oats upma with vegetables + 1 glass low fat milk |
| Early morning | Warm water + lemon + honey |
| Breakfast | 3 idli + sambar + small chutney |
| Mid-morning | 1 guava or apple |
| Lunch | 1 cup matta rice + prawn curry + avial + salad |
| Evening | Black coffee + 2 rice crackers |
| Dinner | 2 appam + egg roast or vegetable stew |
This is a general 1400 calorie plan. Your ideal calories depend on your age, weight, height and activity level. BodyOS calculates your exact numbers and builds a plan personalized to you — free for 7 days.
None of these are banned forever — they're just foods to keep occasional rather than daily. A small portion of banana chips on a Sunday won't undo your week. A bowl of chips every evening will.
Generic plans give you oats and salad. BodyOS asks your age, weight, height, goal and food preferences — then builds a 7-day Kerala meal plan around your exact body and kitchen. You can regenerate it anytime as your goals change. The plan includes breakfast, lunch, dinner and snacks — all using food available in any Kerala kitchen. And because it's an app, not a PDF, it adapts as you do.
Yes. Kerala food is naturally rich in fibre from vegetables and legumes, protein from fish and eggs, and healthy fats from coconut. The key is eating the right portions at the right times — which BodyOS calculates for you automatically.
Yes. Matta rice (red rice or rosematta) has significantly more fibre than white rice. It digests more slowly, keeps you fuller for longer, and has a lower glycemic index — making it a much better choice for weight loss.
Yes. Puttu is one of the best Kerala breakfast options for weight loss — it is steamed, low in fat, and high in fibre. Pair it with kadala curry for protein and you have a very balanced, filling breakfast under 400 calories.
Most women need 1200–1400 calories and most men need 1400–1600 calories per day to lose weight safely. BodyOS calculates your exact target based on your age, weight, height and activity level.
Yes — BodyOS gives you full access free for 7 days. No credit card needed. After 7 days it is ₹199 per month — less than the cost of one restaurant meal.
A PDF plan is generic — it doesn't know your weight, your goals, or your food preferences. BodyOS generates a plan specifically for your body, adjusts it as you progress, and lets you regenerate it anytime your schedule or goals change.
Takes 2 minutes. No credit card. Real Kerala food.
Generate My Free Plan7 days free · No credit card · Cancel anytime