Twenty-one meals for a family of four on about ₹1,500 a week, built on dal, rice, atta and whatever vegetable is cheapest that week — with no meal that feels like a compromise.
All 21 meals land in a free planner — edit them, shop from them, download them.
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Cutting a grocery bill usually means cutting variety. This week avoids that by leaning on the three things that are cheap per calorie in India — atta, rice and dal — and then spending the remaining budget on vegetables rather than on paneer, dry fruit or packaged food.
There is no paneer, no cashew paste and no cream anywhere in this plan. What replaces them is technique: a proper tadka, onion cooked down properly, and lemon or curd at the end. Sunday still gets halwa and puri.
The ₹1,500 figure is for a family of four at local-market vegetable prices. Buying from a delivery app instead will push it closer to ₹1,900.
Breakfast, lunch and dinner for all seven days. Import it and every slot lands in your planner, where you can swap any dish.
Day | 🥐 Course Breakfast | 🥗 Course Lunch | 🍲 Course Dinner |
|---|---|---|---|
mon |  Poha with peanuts 330 kcal |  Dal chawal with aloo sabzi 580 kcal |  Lauki sabzi with dal and roti 480 kcal |
tue |  Suji upma 320 kcal | Rajma chawal 620 kcal |  Cabbage sabzi with dal and roti 470 kcal |
wed |  Besan chilla 340 kcal |  Khichdi with curd and papad 520 kcal |  Aloo pyaaz sabzi with roti 460 kcal |
thu |  Chai with banana and leftover roti 300 kcal |  Chole with rice 600 kcal |  Mixed vegetable sabzi with dal and roti 490 kcal |
fri |  Poha with sprouts 350 kcal | Dal chawal with bhindi sabzi 570 kcal |  Baingan sabzi with roti 450 kcal |
sat |  Aloo paratha with chutney 430 kcal |  Veg tehri with curd 550 kcal |  Masoor dal with roti and salad 470 kcal |
sun |  Suji halwa with puri 600 kcal |  Kadhi chawal 560 kcal |  Aloo matar with roti 480 kcal |
This exact week in your own planner, every slot editable.
Take all 21 meals with you — free, in a planner where you can swap any dish, build the shopping list and print the week.
Everything the week needs, grouped the way a market trip goes. Untick what you already have before you download.
Quantities are for the household this plan is written for. Import the plan and the planner's Shopping List will rebuild this from your own portion setting, including anything you change in the week.
21 dishes across seven days. Each links to a recipe video search — and once the plan is in your planner, you can save one video per meal so it is remembered next time.
A full week of the North Indian vegetarian food most homes actually cook — rajma, chole, dal makhani, paneer and seasonal sabzis, with a Sunday that feels like a treat.
Curd, buttermilk, gourds and raw mango carry a week of food that is light on the stomach and short on stove time — for the months when nobody wants a heavy lunch.
A satvik Sawan week — full vrat food on somvar with kuttu, samak and sendha namak, no saag all month as tradition asks, and ghevar with rabri on the festive Sunday.
