Grocery list
Punjabi week
Everything the seven-day chart needs, in raw quantities, for one adult.
What the week costs to buy
One adult · seven days · indicative
₹650per week About ₹90 a day at coarse metro retail rates — realistically anywhere between ₹450 and ₹800 depending on your city, your season and whether you buy dal by the kilo or by the packet. The quantities below are derived; the rupee column is the weakest thing on this site and says so.
SOURCE·Quantities from per-serving raw-ingredient weights; rates set by hand, no published series·REVIEWED JUL 2026
The week's shopping
Raw quantities for one adult for seven days, largest line first. Multiply by the number of people eating.
| Buy | Quantity | Mostly for | Indicative cost |
|---|---|---|---|
| Curd | 2.15 kg | Curd (Dahi), Sweet Lassi, Chaas (Buttermilk), Paneer Tikka | ₹172 |
| Paneer | 335 g | Paneer Tikka, Paneer Paratha, Paneer Bhurji, Kadai Paneer | ₹134 |
| Vegetables | 1.10 kg | Green Salad, Mixed Vegetable Sabzi, Bhindi Masala, Matar Paneer | ₹61 |
| Atta (whole wheat flour) | 775 g | Roti (Chapati), Paneer Paratha, Aloo Paratha | ₹37 |
| Onion, potato, tomato | 790 g | Onion Salad (Kachumber), Mixed Vegetable Sabzi, Rajma Curry, Besan Chilla | ₹32 |
| Milk | 440 ml | Masala Chai, Toned Milk | ₹27 |
| Cooking oil | 155 ml | Mixed Vegetable Sabzi, Besan Chilla, Bhindi Masala, Toor Dal (Arhar) Tadka | ₹24 |
| Chana, rajma, lobia, matki (dry) | 215 g | Rajma Curry, Chana Chaat, Kala Chana Curry, Moong Sprouts Salad | ₹24 |
| Dal — toor, moong, masoor, chana, urad | 155 g | Toor Dal (Arhar) Tadka, Chana Dal | ₹23 |
| Leafy greens | 370 g | Sarson ka Saag, Palak Paneer, Green Chutney | ₹22 |
| Other grains — poha, suji, oats, daliya, millet flour | 285 g | Makki di Roti, Poha | ₹21 |
| Besan & sattu | 160 g | Besan Chilla | ₹15 |
| Peanuts & nuts | 55 g | Peanuts, Poha, Almonds, Walnuts | ₹14 |
| Sugar, jaggery, tea & coffee | 175 g | Sweet Lassi, Masala Chai | ₹10 |
| Ghee & butter | 10 g | Sarson ka Saag | ₹8 |
| Fruit | 100 g | Banana | ₹7 |
| Rice | 50 g | Boiled White Rice | ₹3 |
| Week, one adult | ₹634 |
Cost is quantity × an indicative rate per kilo, listed in full on the method page. Rates were set in mid-2026 for metro retail and are deliberately coarse — a ±30% swing between cities and seasons is normal, and buying dal by the kilo rather than the packet moves it further.
What gets cooked, and how often
Servings of each dish across the seven days — useful for batch cooking on a Sunday.
| Dish | Servings this week | One serving is |
|---|---|---|
| Roti (Chapati) | 22 | 1 medium phulka roti · 45 g |
| Curd (Dahi) | 8.5 | 1 katori · 150 g |
| Sweet Lassi | 5 | 1 glass · 250 g |
| Green Salad | 5 | 1 side plate · 100 g |
| Besan Chilla | 4 | 2 chillas · 120 g |
| Masala Chai | 4 | 1 cup · 150 g |
| Toor Dal (Arhar) Tadka | 3 | 1 katori cooked dal · 150 g |
| Mixed Vegetable Sabzi | 3 | 1 katori · 150 g |
| Makki di Roti | 3 | 1 makki roti · 70 g |
| Chana Dal | 2 | 1 katori cooked dal · 150 g |
| Bhindi Masala | 2 | 1 katori · 150 g |
| Paneer Paratha | 2 | 1 paneer paratha · 120 g |
| Sarson ka Saag | 2 | 1 katori · 150 g |
| Poha | 2 | 1 plate · 160 g |
| Rajma Curry | 2 | 1 katori rajma · 150 g |
| Onion Salad (Kachumber) | 2 | 1 side plate · 80 g |
| Chana Chaat | 1.4 | 1 bowl · 150 g |
| Paneer Tikka | 1.2 | 6 pieces · 120 g |
| Green Chutney | 1 | 2 tablespoons · 30 g |
| Almonds | 1 | 10 almonds · 12 g |
| Kadai Paneer | 1 | 1 katori · 150 g |
| Toned Milk | 1 | 1 glass · 200 g |
| Boiled White Rice | 1 | 1 katori cooked rice · 150 g |
| Banana | 1 | 1 medium banana · 100 g |
| Aloo Paratha | 1 | 1 medium aloo paratha · 110 g |
| Matar Paneer | 1 | 1 katori · 150 g |
| Paneer Bhurji | 1 | 1 katori · 120 g |
| Chaas (Buttermilk) | 1 | 1 glass · 250 g |
| Kala Chana Curry | 1 | 1 katori · 150 g |
| Palak Paneer | 1 | 1 katori · 150 g |
| Moong Sprouts Salad | 1 | 1 katori sprouts · 100 g |
| Peanuts | 0.8 | 1 small handful · 25 g |
| Walnuts | 0.5 | 4 halves · 12 g |
Shopping this list without wasting half of it
Buy the dry goods monthly and the wet goods twice a week. Atta, rice, dal, chana, peanuts and oil keep for months and are cheaper by the kilo; vegetables, curd, milk and anything non-vegetarian do not, and the single biggest source of waste in an Indian kitchen is a week's vegetables bought on a Sunday and forgotten by Thursday.
Two lines on this list are worth buying badly and two are not. Vegetables can be whatever is cheap this week — the chart does not care whether the sabzi is lauki or bhindi. Dal and oil are worth buying properly, because you eat them every single day.
What to check before you go to the shop
What does this week's shopping cost?
About ₹650 for one adult for seven days, or roughly ₹90 a day, at indicative metro retail rates. Prices vary enormously by city and season — treat this as a scale check, not a quote.
How are these quantities worked out?
Each dish in the plan has a documented raw-ingredient mapping — one roti is 30 g of atta, one katori of dal is 30 g of dry dal, one katori of curd is 150 g. The plan knows how many servings of each dish it contains, so multiplying through gives the week's shopping. The working is in the table below.
Do I need protein powder or anything imported?
No. Nothing on this list is imported, and there is no supplement anywhere in it. The protein comes from dal, chana, curd, soya chunks, peanuts, eggs and paneer — all of which are in an ordinary kirana shop.
Calories and macros are computed from the ThaliFacts dataset, which is based on the Indian Food Composition Tables 2017 (ICMR–NIN), plus the regional dishes estimated for this site and marked est wherever they appear. Energy reconciles against 4P + 4C + 9F on every build. Every source, with the date it was last checked, is listed on the sources page. General information only — not medical or nutrition advice. These are illustrative plans built on average values; they are not prescriptions and cannot account for allergies, conditions or medication.
SOURCE·Computed from ThaliFacts food data·REVIEWED JUL 2026
The people behind these sites
Follow the build
This site and nine others like it are built and photographed by two people: Amit Sharma — behind the build; Geeta Patel — the poses, demonstrated. New work goes up on Instagram and Facebook before it reaches a page here.
Amit Sharma
@amitsharmaofficial
Instagram
Geeta Patel
@geetapatelnz
Instagram
Geeta Patel
GeetaPatelYoga
Facebook
Following changes nothing here — every page stays open, with no account and no wall.
