Grocery list
Maintenance · Vegetarian
Everything the seven-day chart needs, in raw quantities, for one adult.
What the week costs to buy
One adult · seven days · indicative
₹650per week பற்றி ₹90 a day at coarse metro retail rates — realistically anywhere between ₹450 மற்றும் ₹850 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.
ஆதாரம்·Quantities from per-serving raw-ingredient weights; rates set by hand, no published series·மறுபரிசீலனை ஜூலை 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 | 2.11 kg | Curd (Dahi), Sweet Lassi, Gatte Ki Sabzi, Paneer Tikka | ₹169 |
| Paneer | 230 g | Paneer Tikka, Paneer Paratha, Kadai Paneer, Palak Paneer | ₹93 |
| Vegetables | 1.11 kg | Green Salad, Mixed Vegetable Sabzi, Bhindi Masala, Corn Chaat | ₹61 |
| Atta (whole wheat flour) | 870 g | Roti (Chapati), Paneer Paratha, Methi Thepla | ₹42 |
| Dal — toor, moong, masoor, chana, urad | 260 g | Toor Dal (Arhar) Tadka, Moong Dal Chilla, Plain Dosa, Sambar | ₹39 |
| Milk | 520 ml | Toned Milk, Masala Chai | ₹32 |
| Besan & sattu | 335 g | Besan Chilla, Sattu Sharbat, Gatte Ki Sabzi | ₹32 |
| Fruit | 415 g | Banana, Dates (Khajoor) | ₹29 |
| Cooking oil | 185 ml | Mixed Vegetable Sabzi, Besan Chilla, Soya Chunk Curry, Toor Dal (Arhar) Tadka | ₹28 |
| Onion, potato, tomato | 625 g | Soya Chunk Curry, Rajma Curry, Mixed Vegetable Sabzi, Besan Chilla | ₹25 |
| Peanuts & nuts | 80 g | Peanuts, Almonds | ₹21 |
| Chana, rajma, lobia, matki (dry) | 170 g | Rajma Curry, Kala Chana Curry, Chana Chaat | ₹18 |
| Leafy greens | 285 g | Sarson ka Saag, Palak Paneer, Methi Thepla, Green Chutney | ₹17 |
| Rice | 260 g | Boiled White Rice, Plain Dosa | ₹16 |
| Other grains — poha, suji, oats, daliya, millet flour | 165 g | Makki di Roti, Masala Oats, Bhel Puri | ₹12 |
| Soya chunks | 90 g | Soya Chunk Curry | ₹12 |
| Sugar, jaggery, tea & coffee | 100 g | Sweet Lassi, Masala Chai | ₹6 |
| Ghee & butter | 5 g | Sarson ka Saag | ₹4 |
| Coconut | 15 g | Coconut Chutney | ₹1 |
| Week, one adult | ₹656 |
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 |
|---|---|---|
| ரொட்டி (சப்பாத்தி) | 24 | 1 medium phulka roti · 45 g |
| Curd (Dahi) | 10.5 | 1 கட்டோரி · 150 g |
| Green Salad | 5 | 1 side plate · 100 g |
| Toor Dal (Arhar) Tadka | 4.2 | 1 katori cooked dal · 150 g |
| Banana | 4 | 1 medium banana · 100 g |
| சத்து ஷர்பத்தோராயம் | 4 | 1 glass · 250 g |
| பேசன் சில்லா | 4 | 2 chillas · 120 g |
| Boiled White Rice | 3.5 | 1 katori cooked rice · 150 g |
| Soya Chunk Curry | 3.2 | 1 கட்டோரி · 150 g |
| Methi Thepla | 3 | 1 thepla · 40 g |
| கலவை காய்கறி சப்ஜி | 3 | 1 கட்டோரி · 150 g |
| Sweet Lassi | 3 | 1 glass · 250 g |
| Peanuts | 2.2 | 1 small handful · 25 g |
| Rajma Curry | 2.2 | 1 katori rajma · 150 g |
| Toned Milk | 2 | 1 glass · 200 g |
| Masala Chai | 2 | 1 cup · 150 g |
| Plain Dosa | 2 | 1 plain dosa · 70 g |
| Almonds | 2 | 10 almonds · 12 g |
| Paneer Paratha | 2 | 1 paneer paratha · 120 g |
| Moong Dal Chilla | 2 | 2 chillas · 120 g |
| மக்கி தி ரொட்டி | 1.5 | 1 makki roti · 70 g |
| Palak Paneer | 1.2 | 1 கட்டோரி · 150 g |
| Kala Chana Curry | 1.2 | 1 கட்டோரி · 150 g |
| Gatte Ki Sabziதோராயம் | 1 | 1 கட்டோரி · 150 g |
| Paneer Tikka | 1 | 6 pieces · 120 g |
| Sambar | 1 | 1 katori sambar · 150 g |
| Dates (Khajoor) | 1 | 2 dates · 16 g |
| Kadai Paneer | 1 | 1 கட்டோரி · 150 g |
| பச்சை சட்னி | 1 | 2 tablespoons · 30 g |
| Sarson ka Saag | 1 | 1 கட்டோரி · 150 g |
| Corn Chaat | 1 | 1 bowl · 120 g |
| Masala Oats | 1 | 1 bowl · 200 g |
| Bhindi Masala | 1 | 1 கட்டோரி · 150 g |
| Coconut Chutney | 0.7 | 2 tablespoons · 30 g |
| Chana Chaat | 0.7 | 1 bowl · 150 g |
| Bhel Puri | 0.7 | 1 plate · 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 ₹650 for one adult for seven days, or roughly ₹90 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 இந்திய உணவுப் பொருள் கூறு அட்டவணைகள் 2017 (ICMR–NIN), plus the regional dishes estimated for this site and marked தோராயம் 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.
ஆதாரம்·Computed from ThaliFacts food data·மறுபரிசீலனை ஜூலை 2026
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