Weekly grocery lists
One for every chart on this site. Raw quantities for one adult for seven days, worked out from the chart's own meals rather than guessed.
Which column to trust
Quantities derived · rupees estimated
The kilos and litres on these lists are derived: every dish carries a documented raw-ingredient weight, and the chart knows how many servings of it a week contains. The rupee column is not derived from anything published — it is a coarse rate table set by hand, and it is the weakest figure on this site.
সূত্র·Computed from ThaliFacts food data·পর্যালোচিত জুলাই 2026
Every list, cheapest week first
| Plan | Week | Per day | Biggest line |
|---|---|---|---|
| Muscle gain · Vegan | ₹400 | ₹60 | বেসন & ছাতু |
| Weight loss · Vegan | ₹400 | ₹60 | সবজি |
| Maintenance · Vegan | ₹400 | ₹60 | সবজি |
| Maharashtrian week | ₹450 | ₹60 | Other grains — poha, suji, oats, daliya, millet flour |
| Rajasthani week | ₹500 | ₹70 | দই |
| South Indian week | ₹500 | ₹70 | সবজি |
| Gujarati week | ₹550 | ₹80 | দই |
| North Indian week | ₹550 | ₹80 | দই |
| Assamese week | ₹550 | ₹80 | Fish & prawn |
| Tamil week | ₹550 | ₹80 | ডাল — তুর, মুগ, মসুর, ছোলা, বিউলি |
| Andhra & Telangana week | ₹550 | ₹80 | ডাল — তুর, মুগ, মসুর, ছোলা, বিউলি |
| Weight loss · Vegetarian | ₹550 | ₹80 | পনির |
| Bengali week | ₹600 | ₹80 | Fish & prawn |
| Odia week | ₹600 | ₹80 | সবজি |
| PCOS-friendly · Vegetarian | ₹600 | ₹80 | পনির |
| Weight loss · Eggetarian | ₹600 | ₹90 | Eggs |
| Diabetes-friendly · Vegetarian | ₹600 | ₹90 | পনির |
| Kerala week | ₹650 | ₹90 | Fish & prawn |
| Punjabi week | ₹650 | ₹90 | দই |
| Weight loss · Jain | ₹650 | ₹90 | পনির |
| Diabetes-friendly · Jain | ₹650 | ₹90 | পনির |
| Maintenance · Vegetarian | ₹650 | ₹90 | দই |
| Weight loss · Non-vegetarian | ₹700 | ₹100 | Chicken |
| Maintenance · Jain | ₹700 | ₹100 | দই |
| Kashmiri week | ₹700 | ₹100 | Mutton |
| Maintenance · Eggetarian | ₹700 | ₹100 | দই |
| Diabetes-friendly · Non-vegetarian | ₹750 | ₹100 | Chicken |
| PCOS-friendly · Non-vegetarian | ₹750 | ₹110 | Eggs |
| Muscle gain · Eggetarian | ₹750 | ₹110 | দই |
| Muscle gain · Vegetarian | ₹800 | ₹110 | পনির |
| Maintenance · Non-vegetarian | ₹850 | ₹120 | দই |
| Muscle gain · Non-vegetarian | ₹900 | ₹130 | দই |
Rupee figures are indicative and coarse — the quantities are the useful part. Rates are listed on the পদ্ধতির পাতা.
Why the cheap plans are also the good ones
Look at the order of that table. The weeks that cost least are the ones built on dal, chana, soya chunks, peanuts and seasonal vegetables — and they are also the ones with the best fibre figures on the site. The expensive weeks are expensive because of paneer, chicken and fish, not because of anything nutritionally magical.
That is the whole argument against imported protein powder, quinoa and avocado in an Indian diet plan. A hundred grams of soya chunks carries more protein than a hundred grams of anything in that sentence and costs less than a fifth as much.
ক্যালোরি ও ম্যাক্রো হিসাব করা হয়েছে ThaliFacts ডেটাসেট থেকে, যেটি তৈরি হয়েছে Indian Food Composition Tables 2017 (ICMR–NIN), তার সঙ্গে এই সাইটের জন্য আন্দাজ করা আঞ্চলিক পদগুলি, যেগুলি চিহ্নিত করা আছে আনুমানিক যেখানেই সেগুলি থাকে। প্রতিটি বিল্ডে শক্তি 4P + 4C + 9F-এর সঙ্গে মিলিয়ে দেখা হয়। প্রতিটি সূত্র, শেষ কবে যাচাই করা হয়েছে সেই তারিখসহ, তালিকাভুক্ত আছে সূত্রের পাতা। শুধুমাত্র সাধারণ তথ্য — চিকিৎসা বা পুষ্টি সংক্রান্ত পরামর্শ নয়। এগুলি গড় মানের উপর তৈরি উদাহরণমূলক প্ল্যান; এগুলি প্রেসক্রিপশন নয় এবং অ্যালার্জি, রোগ বা ওষুধের হিসাব ধরতে পারে না।
সূত্র·Computed from ThaliFacts food data·পর্যালোচিত জুলাই 2026
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