Grocery list
Maharashtrian week
Everything the seven-day chart needs, in raw quantities, for one adult.
What the week costs to buy
One adult · seven days · indicative
₹450per week ਸਾਡੇ ਬਾਰੇ ₹60 a day at coarse metro retail rates — realistically anywhere between ₹300 ਅਤੇ ₹550 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.
ਸਰੋਤ·Quantities from per-serving raw-ingredient weights; rates set by hand, no published series·ਸਮੀਖਿਆ ਜੁਲਾਈ 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 |
|---|---|---|---|
| Other grains — poha, suji, oats, daliya, millet flour | 950 g | Jowar Roti (Bhakri), Bajra Roti, Poha | ₹71 |
| ਦਹੀਂ | 655 g | Curd (Dahi), Chaas (Buttermilk), Cucumber Raita | ₹52 |
| Vegetables | 830 g | Bhindi Masala, Lauki Sabzi, Mixed Vegetable Sabzi, Green Salad | ₹46 |
| Besan & sattu | 450 g | Besan Chilla, Zunka | ₹43 |
| Onion, potato, tomato | 985 g | Onion Salad (Kachumber), Besan Chilla, Zunka, Chana Chaat | ₹39 |
| Chana, rajma, lobia, matki (dry) | 345 g | Matki Usal, Chana Chaat, Usal (Sprouted Curry), Moong Sprouts Salad | ₹38 |
| Dal — toor, moong, masoor, chana, urad | 200 g | Amti Dal, Toor Dal (Arhar) Tadka | ₹30 |
| Cooking oil | 175 ਮਿ.ਲੀ. | Besan Chilla, Zunka, Bhindi Masala, Amti Dal | ₹27 |
| Milk | 360 ਮਿ.ਲੀ. | Masala Chai | ₹22 |
| Peanuts & nuts | 80 g | Peanuts, Poha | ₹21 |
| ਫਲ | 300 g | Banana | ₹21 |
| Rice | 200 g | Boiled White Rice | ₹12 |
| Coconut | 60 g | Matki Usal, Amti Dal | ₹5 |
| Sugar, jaggery, tea & coffee | 80 g | Masala Chai, Black Tea, no sugar | ₹5 |
| Leafy greens | 45 g | ਹਰੀ ਚਟਣੀ | ₹3 |
| Maida & refined flour | 40 g | Pav (Bread Roll) | ₹2 |
| Week, one adult | ₹437 |
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 |
|---|---|---|
| ਜਵਾਰ ਦੀ ਰੋਟੀ (ਭਾਖਰੀ) | 12 | 1 jowar bhakri · 50 g |
| ਬੇਸਣ ਚੀਲਾ | 8 | 2 chillas · 120 g |
| Bajra Roti | 8 | 1 bajra roti · 50 g |
| Masala Chai | 6 | 1 cup · 150 g |
| Amti Dal | 5.6 | 1 katori · 150 g |
| Onion Salad (Kachumber) | 5 | 1 side plate · 80 g |
| Boiled White Rice | 4 | 1 katori cooked rice · 150 g |
| Matki Usalest | 4 | 1 katori · 150 g |
| Zunkaest | 4 | 1 katori · 100 g |
| Curd (Dahi) | 3.4 | 1 katori · 150 g |
| Banana | 3 | 1 medium banana · 100 g |
| Bhindi Masala | 3 | 1 katori · 150 g |
| Chana Chaat | 2.8 | 1 bowl · 150 g |
| Peanuts | 2.6 | 1 ਛੋਟੀ ਮੁੱਠੀ · 25 ਗ੍ਰਾਮ |
| ਹਰੀ ਚਟਣੀ | 2 | 2 tablespoons · 30 g |
| Poha | 2 | 1 plate · 160 g |
| Lauki Sabzi | 2 | 1 katori · 150 g |
| Toor Dal (Arhar) Tadka | 1 | 1 ਕਟੋਰੀ ਪੱਕੀ ਦਾਲ · 150 ਗ੍ਰਾਮ |
| ਮਿਲੀ-ਜੁਲੀ ਸਬਜ਼ੀ | 1 | 1 katori · 150 g |
| Moong Sprouts Salad | 1 | 1 katori sprouts · 100 g |
| Chaas (Buttermilk) | 1 | 1 glass · 250 g |
| Green Salad | 1 | 1 side plate · 100 g |
| Usal (Sprouted Curry) | 1 | 1 katori · 150 g |
| Pav (Bread Roll) | 1 | 1 pav · 45 g |
| Black Tea, no sugar | 1 | 1 cup · 150 g |
| Cucumber Raita | 0.7 | 1 katori · 100 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 ₹450 for one adult for seven days, or roughly ₹60 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.
ਸਰੋਤ·Computed from ThaliFacts food data·ਸਮੀਖਿਆ ਜੁਲਾਈ 2026
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