Demo week

Shared read-only · week of 19 Oct 2026 · 2 people

	MonOct 19	TueOct 20	WedOct 21	ThuOct 22	FriOct 23	SatOct 24	SunOct 25
Breakfast	Spinach and Feta Omelette 395 kcal · 24g P · 15m	Banana Chia Overnight Oats 449 kcal · 15g P · 5m	Besan Chilla with Spinach 425 kcal · 17g P · 25m	Peanut Butter Banana Toast 537 kcal · 18g P · 8m	Shakshuka 505 kcal · 24g P · 35m	Besan Chilla with Spinach 425 kcal · 17g P · 25m	Banana Chia Overnight Oats 449 kcal · 15g P · 5m
Lunch	Rajma Masala 788 kcal · 36g P · 40m	Chicken Shawarma Wraps 594 kcal · 48g P · 30m	Quinoa Roasted Vegetable Bowl 734 kcal · 26g P · 45m	Rajma Masala 788 kcal · 36g P · 40m	Lamb Keema with Peas 675 kcal · 32g P leftovers	Vegetable Biryani 644 kcal · 16g P · 60m	Home-style Chicken Curry 766 kcal · 52g P · 50m
Dinner	Palak Paneer 579 kcal · 20g P · 40m	Lamb Keema with Peas 675 kcal · 32g P · 40m	Chicken Shawarma Wraps 594 kcal · 48g P · 30m	Lamb Keema with Peas 675 kcal · 32g P · 40m	Palak Paneer 579 kcal · 20g P · 40m	Home-style Chicken Curry 766 kcal · 52g P · 50m	Thai-style Vegetable Coconut Curry 801 kcal · 14g P · 40m
Per person	1761 kcal 80 g protein	1718 kcal 96 g protein	1753 kcal 91 g protein	2000 kcal 85 g protein	1759 kcal 77 g protein	1835 kcal 85 g protein	2016 kcal 81 g protein

Shopping list

63 items to buy16 covered by pantryEstimated total $141.69

Produce $32.46

	Banana	need 470 g (~4)	1 kg	$1.80
	Basil	need 5.9 g	50 g	$0.60
	Bell pepper	need 290 g (~2)	500 g	$2.25
	Broccoli	need 110 g	400 g	$1.40
	Carrot	need 35 g	500 g	$0.75
	Cauliflower	need 55 g	600 g	$1.68
	Cilantro	need 21 g	50 g	$0.40
	Cucumber	need 600 g (~2)	2 × 500 g	$2.50
	Garlic	need 70 g · pantry 70 g	in pantry
	Ginger	need 27 g	100 g	$0.50
	Green beans	need 55 g	250 g	$1.13
	Green chili	need 40 g	100 g	$0.80
	Lemon juice	need 35 ml	240 ml	$1.25
	Lettuce	need 60 g	250 g	$1.00
	Lime juice	need 1 ½ tsp	240 ml	$1.50
	Mint	need 5.9 g	50 g	$0.50
	Onion	need 1.54 kg (~10) · pantry 900 g (~6)	1 kg	$1.60
	Parsley	need 3.9 g	50 g	$0.40
	Potato	need 85 g	1 kg	$1.60
	Red onion	need 100 g	500 g	$1.20
	Spinach	need 740 g	2 × 400 g	$4.00
	Sweet potato	need 150 g (~1)	500 g	$1.10
	Tomato	need 1.2 kg (~10) · pantry 600 g (~5)	1 kg	$3.00
	Zucchini	need 130 g	500 g	$1.50

Meat & seafood $28.25

	Chicken thigh	need 1.3 kg	1 kg + 500 g	$11.25
	Ground lamb	need 900 g	2 × 500 g	$17.00

Dairy, eggs & chilled $15.04

	Butter	need 14 g · pantry 14 g	in pantry
	Egg	need 9 eggs · pantry 6 eggs	6 eggs	$1.65
	Feta	need 80 g	200 g	$2.80
	Ghee	need 75 g	250 g	$3.00
	Greek yogurt	need 250 g	2 × 170 g	$2.04
	Heavy cream	need 120 ml	250 ml	$1.75
	Milk	need 980 ml · pantry 980 ml	in pantry
	Paneer	need 250 g · pantry 200 g	200 g	$2.40
	Yogurt	need 610 g · pantry 400 g	400 g	$1.40

Bakery $7.16

	Bread	need 180 g	400 g	$1.40
	Chapati	need 240 g	300 g	$1.80
	Pita	need 80 g	360 g	$1.80
	Tortilla	need 180 g	360 g	$2.16

Rice, pasta & grains $5.30

	Basmati rice	need 1.01 kg · pantry 1.01 kg	in pantry
	Quinoa	need 120 g	500 g	$3.50
	Rolled oats	need 170 g · pantry 170 g	in pantry
	White rice	need 150 g	1 kg	$1.80

Canned & jarred $19.58

	Canned tomatoes	need 530 g	800 g	$2.00
	Chickpeas	need 280 g · pantry 280 g	in pantry
	Coconut milk	need 410 ml	410 ml	$1.80
	Ginger-garlic paste	need 40 g	200 g	$1.20
	Kidney beans	need 1.28 kg	4 × 400 g	$5.60
	Peanut butter	need 50 g	340 g	$2.38
	Tahini	need 35 g	300 g	$3.60
	Vegetable broth	need 120 ml	1 l	$3.00

Baking & flour $15.00

	Chickpea flour	need 240 g	500 g	$1.75
	Honey	need 1 tbsp	180 ml	$2.25
	Maple syrup	need 30 ml	190 ml	$5.00
	Sugar	need 2.1 g · pantry 2.1 g	in pantry
	Vanilla extract	need 1 tsp	55 ml	$6.00

Oils & condiments $5.40

	Coconut oil	need 1 ½ tsp	540 ml	$4.50
	Olive oil	need 80 ml · pantry 80 ml	in pantry
	Soy sauce	need 1 ½ tsp	130 ml	$0.90
	Vegetable oil	need 150 ml · pantry 150 ml	in pantry

Spices $3.50

	Black pepper	need 0.6 g · pantry 0.6 g	in pantry
	Cayenne	need 0.3 g	50 g	$0.75
	Chili powder	need 15 g · pantry 15 g	in pantry
	Cinnamon	need 2.7 g	50 g	$0.75
	Coriander powder	need 21 g · pantry 21 g	in pantry
	Cumin powder	need 9.2 g	50 g	$0.60
	Cumin seeds	need 5.9 g · pantry 5.9 g	in pantry
	Curry powder	need 7.4 g	50 g	$0.70
	Garam masala	need 12 g · pantry 12 g	in pantry
	Paprika	need 5.2 g	50 g	$0.70
	Salt	need 50 g · pantry 50 g	in pantry
	Turmeric	need 11 g · pantry 11 g	in pantry

Nuts, seeds & dried fruit $8.50

	Almonds	need 35 g	100 g	$1.40
	Cashews	need 8.9 g	100 g	$1.60
	Chia seeds	need 50 g	200 g	$2.80
	Pumpkin seeds	need 20 g	100 g	$1.20
	Raisins	need 9.6 g	250 g	$1.50

Frozen $1.50

Green peas need 310 g 500 g $1.50

Beverages $0.00

Water need 4.29 l 4.29 l