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 பற்றி ₹110 a day at coarse metro retail rates — realistically anywhere between ₹550 மற்றும் ₹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.
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 | 2.08 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 | Banana | ₹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 |
|---|---|---|
| ரொட்டி (சப்பாத்தி) | 29 | 1 medium phulka roti · 45 g |
| பேசன் சில்லா | 15 | 2 chillas · 120 g |
| Curd (Dahi) | 11.5 | 1 கட்டோரி · 150 g |
| சத்து ஷர்பத்தோராயம் | 11 | 1 glass · 250 g |
| Green Salad | 6 | 1 side plate · 100 g |
| Toor Dal (Arhar) Tadka | 5.4 | 1 katori cooked dal · 150 g |
| கலவை காய்கறி சப்ஜி | 4 | 1 கட்டோரி · 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 கட்டோரி · 150 g |
| Banana | 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 கட்டோரி · 150 g |
| Peanuts | 2 | 1 small handful · 25 g |
| Paneer Tikka | 2 | 6 pieces · 120 g |
| Bhindi Masala | 2 | 1 கட்டோரி · 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 கட்டோரி · 150 g |
| Palak Paneer | 1.2 | 1 கட்டோரி · 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 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
The people behind these sites
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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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