Grocery list
Muscle gain · Vegetarian
Everything the seven-day chart needs, in raw quantities, for one adult.
What the week costs to buy
One adult · seven days · indicative
₹800per week परिचय ₹110 a day at coarse metro retail rates — realistically anywhere between ₹550 आणि ₹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.
स्रोत·Quantities from per-serving raw-ingredient weights; rates set by hand, no published series·पुनरावलोकन जुलै 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 |
|---|---|---|---|
| पनीर | 475 g | Paneer Tikka, Paneer Paratha, Kadai Paneer, Paneer Bhurji | ₹191 |
| दही | 2.23 किलो | Curd (Dahi), Sweet Lassi, Paneer Tikka | ₹178 |
| बेसन & सातू | 905 g | Besan Chilla, Sattu Sharbat | ₹86 |
| भाज्या | 1.16 किलो | Mixed Vegetable Sabzi, Green Salad, Bhindi Masala | ₹64 |
| कणीक (संपूर्ण गव्हाचे पीठ) | 1.05 किलो | Roti (Chapati), Paneer Paratha | ₹50 |
| दूध | 570 ml | Toned Milk, Badam Milk, Masala Chai | ₹35 |
| Cooking oil | 225 ml | Besan Chilla, Mixed Vegetable Sabzi, Paneer Paratha, Toor Dal (Arhar) Tadka | ₹35 |
| Onion, potato, tomato | 790 g | Besan Chilla, Mixed Vegetable Sabzi, Kadai Paneer, Rajma Curry | ₹32 |
| Dal — toor, moong, masoor, chana, urad | 195 g | Toor Dal (Arhar) Tadka, Chana Dal | ₹29 |
| चणा, राजमा, चवळी, मटकी (सुके) | 170 g | Rajma Curry, Kala Chana Curry, Chana Chaat | ₹18 |
| Peanuts & nuts | 70 g | Peanuts, Almonds, Badam Milk | ₹18 |
| फळे | 200 g | Banana | ₹14 |
| Rice | 125 g | Boiled White Rice | ₹8 |
| पालेभाज्या | 110 g | Palak Paneer | ₹6 |
| साखर, गूळ, चहा & कॉफी | 100 g | Sweet Lassi, Masala Chai, Badam Milk | ₹6 |
| Soya chunks | 35 g | Soya Chunk Curry | ₹4 |
| Week, one adult | ₹775 |
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.
| पदार्थ | Servings this week | One serving is |
|---|---|---|
| Roti (Chapati) | 30 | 1 मध्यम फुलका · 45 g |
| बेसन चिल्ला | 13 | 2 chillas · 120 g |
| Curd (Dahi) | 12.5 | 1 katori · 150 g |
| सत्तू सरबतest | 11 | 1 glass · 250 g |
| मिक्स व्हेजिटेबल भाजी | 5 | 1 katori · 150 g |
| Green Salad | 5 | 1 side plate · 100 g |
| Toor Dal (Arhar) Tadka | 4.4 | 1 वाटी शिजलेली डाळ · 150 g |
| पनीर पराठा | 4 | 1 paneer paratha · 120 g |
| Masala Chai | 3 | 1 cup · 150 g |
| Boiled White Rice | 2.5 | 1 katori cooked rice · 150 g |
| राजमा करी | 2.2 | 1 katori rajma · 150 g |
| Banana | 2 | 1 medium banana · 100 g |
| गोड लस्सी | 2 | 1 glass · 250 g |
| Peanuts | 2 | 1 लहान मूठ · 25 ग्रॅम |
| कढई पनीर | 2 | 1 katori · 150 g |
| Paneer Tikka | 2 | 6 pieces · 120 g |
| Chana Dal | 2 | 1 वाटी शिजलेली डाळ · 150 g |
| Palak Paneer | 1.2 | 1 katori · 150 g |
| Soya Chunk Curry | 1.2 | 1 katori · 150 g |
| काळ्या चण्याची आमटी | 1.2 | 1 katori · 150 g |
| टोन्ड दूध | 1 | 1 glass · 200 g |
| Almonds | 1 | 10 almonds · 12 g |
| बदाम दूध | 1 | 1 glass · 200 g |
| Bhindi Masala | 1 | 1 katori · 150 g |
| पनीर भुर्जी | 1 | 1 katori · 120 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 ₹800 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.
कॅलरी व मॅक्रो ThaliFacts डेटासेटवरून मोजले आहेत, जो आधारित आहे Indian Food Composition Tables 2017 (ICMR–NIN), त्यासोबत या साइटसाठी अंदाज काढलेले आणि चिन्हांकित केलेले प्रादेशिक पदार्थ est ते जिथे जिथे येतात तिथे. प्रत्येक बिल्डला ऊर्जा 4P + 4C + 9F शी जुळवून पाहिली जाते. प्रत्येक स्रोत, तो शेवटचा कधी तपासला त्या तारखेसह, इथे दिला आहे — स्रोत पृष्ठ. फक्त सर्वसाधारण माहिती — वैद्यकीय किंवा आहारविषयक सल्ला नाही. या सरासरी मूल्यांवर आधारित उदाहरणादाखल योजना आहेत; त्या प्रिस्क्रिप्शन नाहीत आणि त्यांत ॲलर्जी, आजार किंवा औषधे विचारात घेता येत नाहीत.
स्रोत·Computed from ThaliFacts food data·पुनरावलोकन जुलै 2026
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