Grocery list
Weight loss · Non-vegetarian
Everything the seven-day chart needs, in raw quantities, for one adult.
What the week costs to buy
One adult · seven days · indicative
₹700per week பற்றி ₹100 a day at coarse metro retail rates — realistically anywhere between ₹500 மற்றும் ₹900 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 |
|---|---|---|---|
| Chicken | 455 g | Tandoori Chicken, Kadai Chicken, Chicken Tikka | ₹119 |
| Eggs | 11 | Boiled Egg, Egg Bhurji, Masala Omelette | ₹88 |
| Paneer | 175 g | Paneer Bhurji, Kadai Paneer, Matar Paneer, Paneer Paratha | ₹70 |
| Mutton | 85 g | Keema Matar | ₹66 |
| Vegetables | 1.05 kg | Green Salad, Corn Chaat, Sambar, Matar Paneer | ₹58 |
| Atta (whole wheat flour) | 880 g | Roti (Chapati), Paneer Paratha | ₹42 |
| Curd | 495 g | Curd (Dahi), Gatte Ki Sabzi, Tandoori Chicken, Chicken Tikka | ₹40 |
| Onion, potato, tomato | 905 g | Onion Salad (Kachumber), Kadai Chicken, Kadai Paneer, Soya Chunk Curry | ₹36 |
| Dal — toor, moong, masoor, chana, urad | 160 g | Moong Dal Chilla, Idli, Sambar, Coconut Chutney | ₹24 |
| Milk | 380 ml | Toned Milk, Masala Chai | ₹24 |
| Fruit | 315 g | Banana, Dates (Khajoor) | ₹22 |
| Peanuts & nuts | 85 g | Almonds, Peanuts, Poha, Walnuts | ₹22 |
| Cooking oil | 135 ml | Kadai Chicken, Moong Dal Chilla, Tandoori Chicken, Kadai Paneer | ₹21 |
| Chana, rajma, lobia, matki (dry) | 155 g | Kala Chana Curry, Rajma Curry, Matki Usal, Moong Sprouts Salad | ₹17 |
| Other grains — poha, suji, oats, daliya, millet flour | 215 g | Jowar Roti (Bhakri), Poha, Masala Oats, Bhel Puri | ₹16 |
| Rice | 130 g | Idli | ₹8 |
| Soya chunks | 35 g | Soya Chunk Curry | ₹4 |
| Coconut | 40 g | Coconut Chutney, Matki Usal | ₹3 |
| Besan & sattu | 35 g | Gatte Ki Sabzi | ₹3 |
| Ghee & butter | 5 g | Bread Butter Toast | ₹3 |
| Maida & refined flour | 35 g | Bread Butter Toast | ₹2 |
| Sugar, jaggery, tea & coffee | 20 g | Masala Chai, Black Tea, no sugar | ₹1 |
| Leafy greens | 10 g | பச்சை சட்னி | ₹1 |
| Week, one adult | ₹690 |
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) | 28 | 1 medium phulka roti · 45 g |
| Green Salad | 8 | 1 side plate · 100 g |
| Boiled Egg | 7 | 1 medium egg · 45 g |
| Idli | 6 | 1 medium idli · 40 g |
| Almonds | 5 | 10 almonds · 12 g |
| Onion Salad (Kachumber) | 4 | 1 side plate · 80 g |
| Banana | 3 | 1 medium banana · 100 g |
| Curd (Dahi) | 2.4 | 1 கட்டோரி · 150 g |
| Moong Dal Chilla | 2 | 2 chillas · 120 g |
| Kadai Chicken | 2 | 1 கட்டோரி · 150 g |
| சோள ரொட்டி (பாக்ரி) | 2 | 1 jowar bhakri · 50 g |
| Tandoori Chicken | 2 | 2 pieces (quarter bird) · 150 g |
| Toned Milk | 1.6 | 1 glass · 200 g |
| Coconut Chutney | 1.5 | 2 tablespoons · 30 g |
| Sambar | 1.2 | 1 katori sambar · 150 g |
| Soya Chunk Curry | 1.2 | 1 கட்டோரி · 150 g |
| Dates (Khajoor) | 1 | 2 dates · 16 g |
| Kadai Paneer | 1 | 1 கட்டோரி · 150 g |
| Egg Bhurji | 1 | 1 serving (2 eggs) · 150 g |
| Keema Matar | 1 | 1 கட்டோரி · 150 g |
| Masala Omelette | 1 | 1 omelette (2 eggs) · 120 g |
| Kala Chana Curry | 1 | 1 கட்டோரி · 150 g |
| Matki Usalதோராயம் | 1 | 1 கட்டோரி · 150 g |
| Moong Sprouts Salad | 1 | 1 katori sprouts · 100 g |
| Gatte Ki Sabziதோராயம் | 1 | 1 கட்டோரி · 150 g |
| Rajma Curry | 1 | 1 katori rajma · 150 g |
| Poha | 1 | 1 plate · 160 g |
| Black Tea, no sugar | 1 | 1 cup · 150 g |
| Masala Oats | 1 | 1 bowl · 200 g |
| Corn Chaat | 1 | 1 bowl · 120 g |
| Paneer Bhurji | 1 | 1 கட்டோரி · 120 g |
| Paneer Paratha | 1 | 1 paneer paratha · 120 g |
| Masala Chai | 1 | 1 cup · 150 g |
| Matar Paneer | 1 | 1 கட்டோரி · 150 g |
| Bhel Puri | 0.7 | 1 plate · 100 g |
| Chicken Tikka | 0.6 | 6 pieces · 120 g |
| Bread Butter Toast | 0.6 | 2 slices · 70 g |
| பச்சை சட்னி | 0.5 | 2 tablespoons · 30 g |
| Walnuts | 0.5 | 4 halves · 12 g |
| Peanuts | 0.4 | 1 small handful · 25 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 ₹700 for one adult for seven days, or roughly ₹100 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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