GROCERY LIST (GRITTO) - 1 WEEK (BASED ON diet_plan_week1_gritto.txt)
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Goal
• Fat loss + lean muscle
• Supports resistance band training + walking
Notes
• Quantities are for 1 adult for ~7 days.
• Choose proteins across the week (chicken/fish/paneer/dal) based on preference.
1) PROTEIN
Eggs
• Eggs: 24 (3–4 eggs/day on some days, adjust as needed)
Meat / Fish (choose mix)
• Chicken (boneless): 1.5–2.0 kg
• Fish (any preferred): 700 g – 1 kg
Vegetarian protein options
• Paneer: 400–600 g
• Dal/lentils (moong/masoor/toor mix): 1–1.5 kg total
2) DAIRY
• Milk: 2–3 litres (oats / warm milk at night)
• Curd / yogurt: 1.5–2 kg
• Buttermilk: 2–4 litres (or make from curd)
3) CARBS / GRAINS
• Oats: 500 g – 1 kg
• Rice: 2–3 kg
• Whole wheat atta (for chapati): 2–3 kg
• Whole wheat bread: 1 loaf (optional)
Dosa option (if you choose dosa breakfast)
• Dosa batter: 1–2 litres (or ingredients: rice + urad dal)
4) VEGETABLES (MIXED)
Cooking veggies (for omelette / lunch / dinner)
• Onion: 1 kg
• Tomato: 1 kg
• Mixed vegetables (choose 6–10 items total):
- Spinach or leafy greens: 2 bunches
- Carrot: 1 kg
- Cucumber: 4–6
- Capsicum: 4–6
- Beans: 500 g
- Cauliflower or broccoli: 1–2 heads
- Bottle gourd / ridge gourd / zucchini: 3–5
- Ginger: 200 g
Salad veggies (for fish + salad dinners)
• Cucumber + carrot + lettuce (optional)
5) FRUITS
For daily fruit snack / pre-workout:
• Banana: 12–14
• Apple: 6–8
• Orange: 6–8 (optional)
6) SNACKS (HEALTHY)
Nuts
• Mixed nuts (almond/walnut/cashew): 400–600 g
Roasted options
• Roasted chana: 500 g – 1 kg
• Peanuts: 500 g
Sprouts option (evening snack)
• Moong for sprouts: 500 g
• Onion: included above
• Lemon: 6–8
7) BEVERAGES
• Coffee (optional): 200–250 g
• Tea (optional): 200–250 g
8) COOKING ESSENTIALS / SPICES
Oils
• Cooking oil (groundnut/olive/mustard): 1 litre
Basic spices (use moderately)
• Salt
• Turmeric
• Cumin
• Coriander powder
• Black pepper
• Chilli (optional)
9) OPTIONAL (RECOVERY)
• Electrolyte ORS / electrolyte powder: 5–10 sachets (if sweating a lot)
Quick meal pairing checklist (for shopping sanity)
• Breakfast options: eggs + veggies / oats + milk + nuts / dosa + sambar
• Lunch base: rice or chapati + protein + vegetables + curd/buttermilk
• Dinner base: protein + vegetables (optional small rice/chapati)