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.
स्रोत·ThaliFacts के फूड डेटा से गणना·समीक्षित जुलाई 2026
Every list, cheapest week first
| Plan | Week | Per day | Biggest line |
|---|---|---|---|
| Muscle gain · Vegan | ₹400 | ₹60 | बेसन & सत्तू |
| Weight loss · Vegan | ₹400 | ₹60 | सब्ज़ियाँ |
| Maintenance · Vegan | ₹400 | ₹60 | सब्ज़ियाँ |
| Maharashtrian week | ₹450 | ₹60 | अन्य अनाज — पोहा, सूजी, ओट्स, दलिया, मोटे अनाज का आटा |
| Rajasthani week | ₹500 | ₹70 | दही |
| South Indian week | ₹500 | ₹70 | सब्ज़ियाँ |
| Gujarati week | ₹550 | ₹80 | दही |
| North Indian week | ₹550 | ₹80 | दही |
| Assamese week | ₹550 | ₹80 | Fish & prawn |
| Tamil week | ₹550 | ₹80 | दाल — तूर, मूंग, मसूर, चना, उड़द |
| Andhra & Telangana week | ₹550 | ₹80 | दाल — तूर, मूंग, मसूर, चना, उड़द |
| Weight loss · Vegetarian | ₹550 | ₹80 | पनीर |
| Bengali week | ₹600 | ₹80 | Fish & prawn |
| Odia week | ₹600 | ₹80 | सब्ज़ियाँ |
| PCOS-friendly · Vegetarian | ₹600 | ₹80 | पनीर |
| Weight loss · Eggetarian | ₹600 | ₹90 | Eggs |
| Diabetes-friendly · Vegetarian | ₹600 | ₹90 | पनीर |
| Kerala week | ₹650 | ₹90 | Fish & prawn |
| Punjabi week | ₹650 | ₹90 | दही |
| Weight loss · Jain | ₹650 | ₹90 | पनीर |
| Diabetes-friendly · Jain | ₹650 | ₹90 | पनीर |
| Maintenance · Vegetarian | ₹650 | ₹90 | दही |
| Weight loss · Non-vegetarian | ₹700 | ₹100 | Chicken |
| Maintenance · Jain | ₹700 | ₹100 | दही |
| Kashmiri week | ₹700 | ₹100 | Mutton |
| Maintenance · Eggetarian | ₹700 | ₹100 | दही |
| Diabetes-friendly · Non-vegetarian | ₹750 | ₹100 | Chicken |
| PCOS-friendly · Non-vegetarian | ₹750 | ₹110 | Eggs |
| Muscle gain · Eggetarian | ₹750 | ₹110 | दही |
| Muscle gain · Vegetarian | ₹800 | ₹110 | पनीर |
| Maintenance · Non-vegetarian | ₹850 | ₹120 | दही |
| Muscle gain · Non-vegetarian | ₹900 | ₹130 | दही |
Rupee figures are indicative and coarse — the quantities are the useful part. Rates are listed on the मेथड पेज.
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.
कैलोरी और मैक्रो ThaliFacts डेटासेट से निकाले जाते हैं, जिसका आधार है इंडियन फ़ूड कंपोज़िशन टेबल्स 2017 (ICMR–NIN), साथ ही इस साइट के लिए अनुमानित क्षेत्रीय व्यंजन, जिन्हें चिह्नित किया गया है अनु. जहाँ भी वे आते हैं। हर बिल्ड पर ऊर्जा का मिलान 4P + 4C + 9F से किया जाता है। हर स्रोत, आखिरी बार जाँचे जाने की तारीख के साथ, यहाँ सूचीबद्ध है: स्रोत पेज. सिर्फ़ सामान्य जानकारी — चिकित्सकीय या पोषण संबंधी सलाह नहीं। ये औसत मानों पर बने उदाहरण भर के प्लान हैं; ये नुस्खे नहीं हैं और एलर्जी, बीमारियों या दवाओं का हिसाब नहीं रख सकते।
स्रोत·ThaliFacts के फूड डेटा से गणना·समीक्षित जुलाई 2026
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