Grocery list
Maintenance · Non-vegetarian
Everything the seven-day chart needs, in raw quantities, for one adult.
What the week costs to buy
One adult · seven days · indicative
₹850per week વિશે ₹120 a day at coarse metro retail rates — realistically anywhere between ₹600 and ₹1,100 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 | 1.92 kg | Curd (Dahi), Sweet Lassi, Tandoori Chicken, Paneer Tikka | ₹153 |
| Chicken | 385 g | Tandoori Chicken, Kadai Chicken, Chicken Tikka | ₹100 |
| Eggs | 12 | Boiled Egg, Egg Bhurji, Egg Curry | ₹94 |
| Paneer | 230 g | Paneer Tikka, Paneer Paratha, Kadai Paneer, Palak Paneer | ₹93 |
| Mutton | 85 g | Keema Matar | ₹66 |
| Vegetables | 1.13 kg | Green Salad, Bhindi Masala, Mixed Vegetable Sabzi, Corn Chaat | ₹62 |
| Atta (whole wheat flour) | 1.02 kg | Roti (Chapati), Paneer Paratha, Methi Thepla | ₹49 |
| Dal — toor, moong, masoor, chana, urad | 260 g | Toor Dal (Arhar) Tadka, Moong Dal Chilla, Chana Dal, Plain Dosa | ₹39 |
| Onion, potato, tomato | 855 g | Onion Salad (Kachumber), Mixed Vegetable Sabzi, Kadai Chicken, Kadai Paneer | ₹34 |
| Cooking oil | 195 ml | Bhindi Masala, Mixed Vegetable Sabzi, Toor Dal (Arhar) Tadka, Methi Thepla | ₹30 |
| Milk | 380 ml | Toned Milk, Masala Chai | ₹24 |
| Besan & sattu | 185 g | Sattu Sharbat, Besan Chilla | ₹18 |
| Rice | 260 g | Boiled White Rice, Plain Dosa | ₹16 |
| Peanuts & nuts | 50 g | Almonds, Peanuts | ₹13 |
| Chana, rajma, lobia, matki (dry) | 100 g | Kala Chana Curry, Rajma Curry | ₹11 |
| Fruit | 115 g | Banana, Dates (Khajoor) | ₹8 |
| Leafy greens | 130 g | Palak Paneer, Methi Thepla | ₹8 |
| Sugar, jaggery, tea & coffee | 110 g | Sweet Lassi, Masala Chai | ₹7 |
| Other grains — poha, suji, oats, daliya, millet flour | 75 g | Masala Oats, Bhel Puri | ₹6 |
| Soya chunks | 35 g | Soya Chunk Curry | ₹4 |
| Coconut | 15 g | Coconut Chutney | ₹1 |
| Week, one adult | ₹836 |
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) | 29 | 1 medium phulka roti · 45 g |
| Curd (Dahi) | 9.1 | 1 katori · 150 g |
| Boiled Egg | 8 | 1 medium egg · 45 g |
| Green Salad | 5 | 1 side plate · 100 g |
| Boiled White Rice | 3.5 | 1 katori cooked rice · 150 g |
| Toor Dal (Arhar) Tadka | 3.2 | 1 katori cooked dal · 150 g |
| Methi Thepla | 3 | 1 thepla · 40 g |
| Sattu Sharbatest | 3 | 1 glass · 250 g |
| Onion Salad (Kachumber) | 3 | 1 side plate · 80 g |
| Sweet Lassi | 3 | 1 glass · 250 g |
| Almonds | 3 | 10 almonds · 12 g |
| Masala Chai | 3 | 1 cup · 150 g |
| Moong Dal Chilla | 2 | 2 chillas · 120 g |
| Besan Chilla | 2 | 2 chillas · 120 g |
| Bhindi Masala | 2 | 1 katori · 150 g |
| Tandoori Chicken | 2 | 2 pieces (quarter bird) · 150 g |
| Plain Dosa | 2 | 1 plain dosa · 70 g |
| Mixed Vegetable Sabzi | 2 | 1 katori · 150 g |
| Paneer Paratha | 2 | 1 paneer paratha · 120 g |
| Palak Paneer | 1.2 | 1 katori · 150 g |
| Rajma Curry | 1.2 | 1 katori rajma · 150 g |
| Egg Curry | 1.2 | 1 katori (2 eggs) · 150 g |
| Soya Chunk Curry | 1.2 | 1 katori · 150 g |
| Kala Chana Curry | 1.2 | 1 katori · 150 g |
| Kadai Chicken | 1.2 | 1 katori · 150 g |
| Keema Matar | 1 | 1 katori · 150 g |
| Sambar | 1 | 1 katori sambar · 150 g |
| Dates (Khajoor) | 1 | 2 dates · 16 g |
| Banana | 1 | 1 medium banana · 100 g |
| Toned Milk | 1 | 1 glass · 200 g |
| Egg Bhurji | 1 | 1 serving (2 eggs) · 150 g |
| Corn Chaat | 1 | 1 bowl · 120 g |
| Masala Oats | 1 | 1 bowl · 200 g |
| Kadai Paneer | 1 | 1 katori · 150 g |
| Paneer Tikka | 1 | 6 pieces · 120 g |
| Chana Dal | 1 | 1 katori cooked dal · 150 g |
| Bhel Puri | 0.7 | 1 plate · 100 g |
| Coconut Chutney | 0.7 | 2 tablespoons · 30 g |
| Peanuts | 0.6 | 1 small handful · 25 g |
| Chicken Tikka | 0.6 | 6 pieces · 120 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 ₹850 for one adult for seven days, or roughly ₹120 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.
