Grocery list
PCOS-friendly · Vegetarian
Everything the seven-day chart needs, in raw quantities, for one adult.
What the week costs to buy
One adult · seven days · indicative
₹600per week గురించి ₹80 a day at coarse metro retail rates — realistically anywhere between ₹400 మరియు ₹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.
మూలం·Quantities from per-serving raw-ingredient weights; rates set by hand, no published series·జూలై 2026న సమీక్షించాం
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 | 380 g | Paneer Tikka, Kadai Paneer, Paneer Bhurji, Palak Paneer | ₹153 |
| Curd | 865 g | Curd (Dahi), Gatte Ki Sabzi, Paneer Tikka | ₹69 |
| Vegetables | 1.16 kg | Green Salad, Corn Chaat, Sambar, Masala Oats | ₹64 |
| పాలు | 760 ml | Toned Milk, Masala Chai | ₹47 |
| ఆటా (గోధుమ పిండి) | 880 g | Roti (Chapati), Paneer Paratha | ₹42 |
| Dal — toor, moong, masoor, chana, urad | 245 g | Moong Dal Chilla, Idli, Sambar, Coconut Chutney | ₹37 |
| Onion, potato, tomato | 760 g | Soya Chunk Curry, Kadai Paneer, Onion Salad (Kachumber), Moong Dal Chilla | ₹30 |
| Soya chunks | 190 g | Soya Chunk Curry | ₹25 |
| శనగపిండి & సత్తు | 250 g | Besan Chilla, Sattu Sharbat, Khaman Dhokla, Gatte Ki Sabzi | ₹24 |
| Cooking oil | 155 ml | Soya Chunk Curry, Moong Dal Chilla, Kadai Paneer, Besan Chilla | ₹24 |
| శనగలు, రాజ్మా, బొబ్బర్లు, మతికి (పొడి) | 150 g | Moong Sprouts Salad, Kala Chana Curry, Rajma Curry | ₹17 |
| Peanuts & nuts | 55 g | Almonds, Walnuts | ₹14 |
| Rice | 230 g | Idli, Boiled White Rice | ₹14 |
| ఆకుకూరలు | 150 g | Palak Paneer, Green Chutney | ₹9 |
| Fruit | 100 g | Banana | ₹7 |
| Other grains — poha, suji, oats, daliya, millet flour | 90 g | Masala Oats | ₹7 |
| Coconut | 30 g | Coconut Chutney | ₹3 |
| చక్కెర, బెల్లం, టీ & కాఫీ | 25 g | Masala Chai | ₹1 |
| Week, one adult | ₹586 |
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.
| వంటకం | Servings this week | One serving is |
|---|---|---|
| Roti (Chapati) | 28 | 1 medium phulka roti · 45 g |
| గ్రీన్ సలాడ్ | 9 | 1 side plate · 100 g |
| Soya Chunk Curry | 6.8 | 1 katori · 150 g |
| Idli | 6 | 1 medium idli · 40 g |
| Curd (Dahi) | 5.1 | 1 katori · 150 g |
| Moong Dal Chilla | 4 | 2 చిల్లాలు · 120 g |
| Almonds | 4 | 10 బాదంపప్పులు · 12 g |
| Toned Milk | 3.2 | 1 glass · 200 g |
| Khaman Dhokla | 3 | 1 piece · 35 g |
| Green Chutney | 2 | 2 tablespoons · 30 g |
| Kadai Paneer | 2 | 1 katori · 150 g |
| Besan Chilla | 2 | 2 చిల్లాలు · 120 g |
| Moong Sprouts Salad | 2 | 1 katori sprouts · 100 g |
| Masala Oats | 2 | 1 bowl · 200 g |
| Boiled White Rice | 2 | 1 katori cooked rice · 150 g |
| Sattu Sharbatest | 2 | 1 glass · 250 g |
| Masala Chai | 2 | 1 కప్పు · 150 g |
| Paneer Tikka | 1.6 | 6 ముక్కలు · 120 g |
| Coconut Chutney | 1.5 | 2 tablespoons · 30 g |
| Sambar | 1.2 | 1 katori sambar · 150 g |
| Palak Paneer | 1.2 | 1 katori · 150 g |
| Banana | 1 | 1 medium banana · 100 g |
| గట్టే కీ సబ్జీest | 1 | 1 katori · 150 g |
| Rajma Curry | 1 | 1 katori rajma · 150 g |
| పనీర్ పరాఠా | 1 | 1 paneer paratha · 120 g |
| కాలా చనా కూర | 1 | 1 katori · 150 g |
| Onion Salad (Kachumber) | 1 | 1 side plate · 80 g |
| Paneer Bhurji | 1 | 1 katori · 120 g |
| Matar Paneer | 1 | 1 katori · 150 g |
| Corn Chaat | 1 | 1 bowl · 120 g |
| Walnuts | 0.5 | 4 ముక్కలు · 12 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 ₹600 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.
మూలం·Computed from ThaliFacts food data·జూలై 2026న సమీక్షించాం
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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