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Kerala Coast Protein Week

Kerala Coast Protein Week

High-proteinFish-firstKerala
🔥 2580 kcal💪 127g protein🍚 296g carbs🥑 94g fat🌾 35g fibreper day

A week of Kerala's coastal classics — fish curries, puttu-kadala, appam with stew — portioned and audited so every day lands your protein target without losing that toddy-shop soul.

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Day 1

🔥 2580 kcal 💪 119g 🌾 38g
Breakfast Appam with Vegetable Stew 🍽️ 5 appam + 1.5 cups vegetable stew 645 kcal · P23 · C91 · F20 · 10 fib View recipe →
Lunch Chicken Curry with Chapati 🍽️ 4 roti + chicken curry (250g chicken) 783 kcal · P53 · C67 · F33 · 9 fib View recipe →
Snack Banana Fritters (Pazham Pori) 🍽️ 2 medium banana fritters 277 kcal · P4 · C40 · F12 · 4 fib View recipe →
Dinner Chapati with Dal Fry 🍽️ 5 roti + 2 cups dal fry 875 kcal · P39 · C112 · F28 · 15 fib View recipe →

Day 2

🔥 2580 kcal 💪 123g 🌾 37g
Breakfast Kerala Style Egg Roast 🍽️ egg roast (4 eggs) + 3 appam 645 kcal · P35 · C60 · F28 · 8 fib View recipe →
Lunch Meen Curry with Brown Rice 🍽️ meen curry (250g fish) + 2 cups brown rice 783 kcal · P45 · C90 · F25 · 10 fib View recipe →
Snack Banana Fritters (Pazham Pori) 🍽️ 2 medium banana fritters 277 kcal · P4 · C40 · F12 · 4 fib View recipe →
Dinner Chapati with Dal Fry 🍽️ 5 roti + 2 cups dal fry 875 kcal · P39 · C112 · F28 · 15 fib View recipe →

Day 3

🔥 2580 kcal 💪 140g 🌾 29g
Breakfast Kerala Style Egg Roast 🍽️ egg roast (4 eggs) + 3 appam 645 kcal · P35 · C60 · F28 · 8 fib View recipe →
Lunch Chicken Curry with Chapati 🍽️ 4 roti + chicken curry (250g chicken) 783 kcal · P53 · C67 · F33 · 9 fib View recipe →
Snack Banana Fritters (Pazham Pori) 🍽️ 2 medium banana fritters 277 kcal · P4 · C40 · F12 · 4 fib View recipe →
Dinner Meen Pollichathu with Rice 🍽️ meen pollichathu (300g fish) + 2 cups white rice 875 kcal · P48 · C101 · F30 · 8 fib View recipe →

Day 4

🔥 2580 kcal 💪 135g 🌾 38g
Breakfast Puttu with Kadala Curry 🍽️ 2 puttu cylinders + 1.5 cups kadala curry 645 kcal · P27 · C89 · F22 · 15 fib View recipe →
Lunch Chicken Curry with Chapati 🍽️ 4 roti + chicken curry (250g chicken) 783 kcal · P53 · C67 · F33 · 9 fib View recipe →
Snack Vegetable Samosa (Baked) 🍽️ 2 large baked vegetable samosas 277 kcal · P7 · C40 · F10 · 6 fib View recipe →
Dinner Appam with Meen Moilee 🍽️ 4 appam + meen moilee (300g fish) 875 kcal · P48 · C80 · F35 · 8 fib View recipe →

Day 5

🔥 2580 kcal 💪 123g 🌾 34g
Breakfast Appam with Vegetable Stew 🍽️ 5 appam + 1.5 cups vegetable stew 645 kcal · P23 · C91 · F20 · 10 fib View recipe →
Lunch Meen Curry with Brown Rice 🍽️ meen curry (250g fish) + 2 cups brown rice 783 kcal · P45 · C90 · F25 · 10 fib View recipe →
Snack Vegetable Samosa (Baked) 🍽️ 2 large baked vegetable samosas 277 kcal · P7 · C40 · F10 · 6 fib View recipe →
Dinner Appam with Meen Moilee 🍽️ 4 appam + meen moilee (300g fish) 875 kcal · P48 · C80 · F35 · 8 fib View recipe →

Day 6

🔥 2580 kcal 💪 123g 🌾 32g
Breakfast Appam with Vegetable Stew 🍽️ 5 appam + 1.5 cups vegetable stew 645 kcal · P23 · C91 · F20 · 10 fib View recipe →
Lunch Karimeen Fry with Sambar Rice 🍽️ karimeen fry (300g fish) + 1.5 cups sambar rice 783 kcal · P48 · C80 · F28 · 10 fib View recipe →
Snack Banana Fritters (Pazham Pori) 🍽️ 2 medium banana fritters 277 kcal · P4 · C40 · F12 · 4 fib View recipe →
Dinner Meen Pollichathu with Rice 🍽️ meen pollichathu (300g fish) + 2 cups white rice 875 kcal · P48 · C101 · F30 · 8 fib View recipe →
🔒 Days 5–7, every recipe & the shopping list$1 unlocks this plan and all 56 others — forever🔓 Unlock everything

General wellness guidance, not medical advice. 'Make it mine' resizes every portion to your own goal & keeps your allergies out.