Grocery list
Muscle gain · Eggetarian
Everything the seven-day chart needs, in raw quantities, for one adult.
What the week costs to buy
One adult · seven days · indicative
₹750per week ಪರಿಚಯ ₹110 a day at coarse metro retail rates — realistically anywhere between ₹550 ಮತ್ತು ₹1,000 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.
ಮೂಲ.Quantities from per-serving raw-ingredient weights; rates set by hand, no published series.ಪರಿಶೀಲನೆ ಜುಲೈ 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 | 2.08 kg | Curd (Dahi), Sweet Lassi, Paneer Tikka | ₹166 |
| Paneer | 350 g | Paneer Tikka, Kadai Paneer, Paneer Paratha, Palak Paneer | ₹141 |
| Besan & sattu | 985 g | Besan Chilla, Sattu Sharbat | ₹94 |
| Vegetables | 1.26 kg | Green Salad, Mixed Vegetable Sabzi, Bhindi Masala | ₹69 |
| Atta (whole wheat flour) | 945 g | Roti (Chapati), Paneer Paratha | ₹45 |
| Milk | 630 ml | Masala Chai, Toned Milk, Badam Milk | ₹39 |
| Eggs | 5 | Boiled Egg, Egg Curry | ₹38 |
| Cooking oil | 225 ml | Besan Chilla, Mixed Vegetable Sabzi, Toor Dal (Arhar) Tadka, Kadai Paneer | ₹35 |
| Onion, potato, tomato | 830 g | Besan Chilla, Mixed Vegetable Sabzi, Kadai Paneer, Soya Chunk Curry | ₹33 |
| Dal — toor, moong, masoor, chana, urad | 195 g | Toor Dal (Arhar) Tadka, Chana Dal | ₹29 |
| Peanuts & nuts | 70 g | Peanuts, Almonds, Badam Milk | ₹18 |
| Chana, rajma, lobia, matki (dry) | 130 g | Kala Chana Curry, Rajma Curry, Chana Chaat | ₹14 |
| Fruit | 200 g | ಬಾಳೆಹಣ್ಣು | ₹14 |
| Rice | 175 g | Boiled White Rice | ₹11 |
| Soya chunks | 60 g | Soya Chunk Curry | ₹8 |
| Sugar, jaggery, tea & coffee | 115 g | Sweet Lassi, Masala Chai, Badam Milk | ₹7 |
| Leafy greens | 110 g | Palak Paneer | ₹6 |
| Week, one adult | ₹767 |
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 |
|---|---|---|
| ರೊಟ್ಟಿ (ಚಪಾತಿ) | 29 | 1 medium phulka roti · 45 g |
| Besan Chilla | 15 | 2 chillas · 120 g |
| Curd (Dahi) | 11.5 | 1 ಕಟೋರಿ · 150 g |
| Sattu Sharbatಅಂದಾಜು | 11 | 1 glass · 250 g |
| Green Salad | 6 | 1 side plate · 100 g |
| ತೊಗರಿ ಬೇಳೆ (ಅರಹರ್) ತಾಳಿಂಪು | 5.4 | 1 katori cooked dal · 150 g |
| Mixed Vegetable Sabzi | 4 | 1 ಕಟೋರಿ · 150 g |
| Masala Chai | 4 | 1 cup · 150 g |
| Boiled White Rice | 3.5 | 1 katori cooked rice · 150 g |
| Boiled Egg | 3 | 1 medium egg · 45 g |
| Soya Chunk Curry | 2.2 | 1 ಕಟೋರಿ · 150 g |
| ಬಾಳೆಹಣ್ಣು | 2 | 1 medium banana · 100 g |
| Paneer Paratha | 2 | 1 paneer paratha · 120 g |
| Sweet Lassi | 2 | 1 glass · 250 g |
| Kadai Paneer | 2 | 1 ಕಟೋರಿ · 150 g |
| Peanuts | 2 | 1 small handful · 25 g |
| Paneer Tikka | 2 | 6 pieces · 120 g |
| Bhindi Masala | 2 | 1 ಕಟೋರಿ · 150 g |
| Egg Curry | 1.2 | 1 katori (2 eggs) · 150 g |
| Rajma Curry | 1.2 | 1 katori rajma · 150 g |
| Kala Chana Curry | 1.2 | 1 ಕಟೋರಿ · 150 g |
| Palak Paneer | 1.2 | 1 ಕಟೋರಿ · 150 g |
| Toned Milk | 1 | 1 glass · 200 g |
| Almonds | 1 | 10 almonds · 12 g |
| Badam Milk | 1 | 1 glass · 200 g |
| Chana Dal | 1 | 1 katori cooked dal · 150 g |
| Chana Chaat | 0.7 | 1 bowl · 150 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 ₹750 for one adult for seven days, or roughly ₹110 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 ಭಾರತೀಯ ಆಹಾರ ಸಂಯೋಜನೆ ಕೋಷ್ಟಕಗಳು 2017 (ICMR–NIN), plus the regional dishes estimated for this site and marked ಅಂದಾಜು 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.
ಮೂಲ.Computed from ThaliFacts food data.ಪರಿಶೀಲನೆ ಜುಲೈ 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.
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