Grocery list
Weight loss · Vegetarian
Everything the seven-day chart needs, in raw quantities, for one adult.
What the week costs to buy
One adult · seven days · indicative
₹550per week ਸਾਡੇ ਬਾਰੇ ₹80 a day at coarse metro retail rates — realistically anywhere between ₹400 ਅਤੇ ₹750 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 |
|---|---|---|---|
| Paneer | 370 g | Paneer Tikka, Palak Paneer, Paneer Bhurji, Kadai Paneer | ₹149 |
| ਦਹੀਂ | 925 g | Curd (Dahi), Gatte Ki Sabzi, Paneer Tikka | ₹74 |
| Vegetables | 1.28 kg | Green Salad, Lauki Sabzi, Baingan Bharta, Corn Chaat | ₹70 |
| Dal — toor, moong, masoor, chana, urad | 265 g | Moong Dal Chilla, Idli, Sambar, Moong Dal | ₹40 |
| Atta (whole wheat flour) | 820 g | Roti (Chapati), Paneer Paratha | ₹39 |
| Milk | 440 ਮਿ.ਲੀ. | Toned Milk, Masala Chai | ₹27 |
| Onion, potato, tomato | 665 g | Soya Chunk Curry, Onion Salad (Kachumber), Moong Dal Chilla, Kadai Paneer | ₹27 |
| Cooking oil | 155 ਮਿ.ਲੀ. | Soya Chunk Curry, Moong Dal Chilla, Palak Paneer, Gatte Ki Sabzi | ₹24 |
| Chana, rajma, lobia, matki (dry) | 190 g | Moong Sprouts Salad, Kala Chana Curry, Rajma Curry, Matki Usal | ₹21 |
| Peanuts & nuts | 70 g | Almonds, Peanuts, Poha, Walnuts | ₹19 |
| Soya chunks | 130 g | Soya Chunk Curry | ₹17 |
| Rice | 230 g | Idli, Boiled White Rice | ₹14 |
| Leafy greens | 230 g | Palak Paneer, Green Chutney | ₹14 |
| Other grains — poha, suji, oats, daliya, millet flour | 185 g | Jowar Roti (Bhakri), Poha, Masala Oats | ₹14 |
| Besan & sattu | 135 g | Khaman Dhokla, Gatte Ki Sabzi, Sattu Sharbat | ₹13 |
| ਫਲ | 115 g | Banana, Dates (Khajoor) | ₹8 |
| Coconut | 40 g | Coconut Chutney, Matki Usal | ₹3 |
| Sugar, jaggery, tea & coffee | 30 g | Masala Chai, Black Tea, no sugar | ₹2 |
| Week, one adult | ₹574 |
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) | 26 | 1 medium phulka roti · 45 g |
| Green Salad | 8 | 1 side plate · 100 g |
| ਇਡਲੀ | 6 | 1 medium idli · 40 g |
| Curd (Dahi) | 5.5 | 1 katori · 150 g |
| Soya Chunk Curry | 4.6 | 1 katori · 150 g |
| Almonds | 4 | 10 almonds · 12 g |
| Moong Dal Chilla | 4 | 2 chillas · 120 g |
| ਖਮਣ ਢੋਕਲਾ | 3 | 1 piece · 35 g |
| Palak Paneer | 2.2 | 1 katori · 150 g |
| Boiled White Rice | 2 | 1 katori cooked rice · 150 g |
| Moong Sprouts Salad | 2 | 1 katori sprouts · 100 g |
| ਜਵਾਰ ਦੀ ਰੋਟੀ (ਭਾਖਰੀ) | 2 | 1 jowar bhakri · 50 g |
| Masala Chai | 2 | 1 cup · 150 g |
| Toned Milk | 1.6 | 1 glass · 200 g |
| Paneer Tikka | 1.6 | 6 pieces · 120 g |
| ਹਰੀ ਚਟਣੀ | 1.5 | 2 tablespoons · 30 g |
| Coconut Chutney | 1.5 | 2 tablespoons · 30 g |
| Sambar | 1.2 | 1 katori sambar · 150 g |
| Paneer Paratha | 1 | 1 paneer paratha · 120 g |
| ਖਜੂਰ | 1 | 2 dates · 16 g |
| Corn Chaat | 1 | 1 bowl · 120 g |
| Paneer Bhurji | 1 | 1 katori · 120 g |
| Banana | 1 | 1 medium banana · 100 g |
| Gatte Ki Sabziest | 1 | 1 katori · 150 g |
| ਮਸਾਲਾ ਓਟਸ | 1 | 1 bowl · 200 g |
| ਕੜਾਹੀ ਪਨੀਰ | 1 | 1 katori · 150 g |
| ਰਾਜਮਾਹ ਕਰੀ | 1 | 1 katori rajma · 150 g |
| Lauki Sabzi | 1 | 1 katori · 150 g |
| Matar Paneer | 1 | 1 katori · 150 g |
| ਸੱਤੂ ਸ਼ਰਬਤest | 1 | 1 glass · 250 g |
| Matki Usalest | 1 | 1 katori · 150 g |
| Kala Chana Curry | 1 | 1 katori · 150 g |
| Onion Salad (Kachumber) | 1 | 1 side plate · 80 g |
| Poha | 1 | 1 plate · 160 g |
| Black Tea, no sugar | 1 | 1 cup · 150 g |
| Baingan Bharta | 1 | 1 katori · 150 g |
| Moong Dal | 0.7 | 1 ਕਟੋਰੀ ਪੱਕੀ ਦਾਲ · 150 ਗ੍ਰਾਮ |
| ਅਖਰੋਟ | 0.5 | 4 halves · 12 g |
| Peanuts | 0.4 | 1 ਛੋਟੀ ਮੁੱਠੀ · 25 ਗ੍ਰਾਮ |
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 ₹550 for one adult for seven days, or roughly ₹80 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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