Grocery List¶
Assumption (adjust freely): this covers one template meal per person per day for 7 days = 28 plate-servings, rotating the protein anchor. If this is both lunch and dinner, roughly double the proteins, vegetables, and dairy.
Suggested weekly protein rotation: Paneer ×6 · Eggs ×6 · Chicken ×6 · Sprouts/moong ×5 · Chana ×5.
Proteins & dairy¶
| Item | Approx. weekly quantity |
|---|---|
| Paneer | 600–700 g |
| Eggs | 2–2.5 dozen (24–30) |
| Boneless chicken | ~1.2 kg |
| Green moong (dry, to sprout) | 500 g |
| Chickpeas / brown chana (dry) | 500 g |
| Curd / yogurt | ~2 kg |
Vegetables¶
| Item | Approx. weekly quantity |
|---|---|
| Broccoli | ~1 kg |
| Bell peppers (red/yellow/green) | ~1.5 kg |
| Mushrooms | ~500 g |
| Cabbage (green + purple) | 1 each (~1.5 kg) |
| Cucumber | ~2 kg |
| Tomato | ~2 kg |
| Onion | ~1.5 kg |
| Carrot | ~500 g |
| Spinach / methi | ~750 g–1 kg |
| Lettuce | 2 heads |
| Green beans | ~500 g |
| Bottle gourd (lauki, for soup) | 1 |
| Avocado | 2–4 |
| Lemon / lime | ~10 |
Aromatics & herbs: Ginger ~150 g · Garlic 3–4 bulbs · Green chillies ~100 g · Coriander 3–4 bunches · Mint 1 bunch · Curry leaves.
Nuts & seeds¶
| Item | Weekly quantity |
|---|---|
| Almonds | 250 g |
| Walnuts | 250 g |
| Cashews | 100 g (optional) |
| Pumpkin seeds | 200 g |
| Sunflower seeds | 150 g |
| Flax seeds | 100 g |
Pantry, flours, fats & spices¶
- Flours: Besan 500 g · Moong dal 500 g · Oats/daliya 500 g (optional) · a little jowar/bajra (optional).
- Fats: Groundnut / mustard / olive oil · Ghee 250 g.
- For dips: Tahini 1 small jar (or extra sesame seeds).
- Spices: turmeric, red chilli, Kashmiri chilli, cumin (seeds + powder), coriander powder, garam masala, chaat masala, tandoori masala, kasuri methi, amchur, hing, mustard seeds, ajwain, black pepper, bay leaf, salt.
Cost & waste
Dry moong and chana are the cheapest protein per gram here — sprouting at home costs almost nothing and triples the volume. Buy nuts/seeds in bulk monthly, not weekly.