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 1 lb (~4)	2 ¼ lb	$1.80
	Basil	need ¼ oz	1 ¾ oz	$0.60
	Bell pepper	need 10 ¼ oz (~2)	1 lb	$2.25
	Broccoli	need 3 ¾ oz	14 oz	$1.40
	Carrot	need 1 ¼ oz	1 lb	$0.75
	Cauliflower	need 2 oz	1 ⅓ lb	$1.68
	Cilantro	need ¾ oz	1 ¾ oz	$0.40
	Cucumber	need 1 ⅓ lb (~2)	2 × 1 lb	$2.50
	Garlic	need 2 ½ oz · pantry 2 ½ oz	in pantry
	Ginger	need 1 oz	3 ½ oz	$0.50
	Green beans	need 2 oz	8 ¾ oz	$1.13
	Green chili	need 1 ½ oz	3 ½ oz	$0.80
	Lemon juice	need 2 ⅜ tbsp	8 fl oz	$1.25
	Lettuce	need 2 oz	8 ¾ oz	$1.00
	Lime juice	need 1 ½ tsp	8 fl oz	$1.50
	Mint	need ¼ oz	1 ¾ oz	$0.50
	Onion	need 3 ⅓ lb (~10) · pantry 2 lb (~6)	2 ¼ lb	$1.60
	Parsley	need ¼ oz	1 ¾ oz	$0.40
	Potato	need 3 oz	2 ¼ lb	$1.60
	Red onion	need 3 ½ oz	1 lb	$1.20
	Spinach	need 1 ⅔ lb	2 × 14 oz	$4.00
	Sweet potato	need 5 ¼ oz (~1)	1 lb	$1.10
	Tomato	need 2 ⅔ lb (~10) · pantry 1 ⅓ lb (~5)	2 ¼ lb	$3.00
	Zucchini	need 4 ¾ oz	1 lb	$1.50

Meat & seafood $28.25

	Chicken thigh	need 2 ¾ lb	2 ¼ lb + 1 lb	$11.25
	Ground lamb	need 2 lb	2 × 1 lb	$17.00

Dairy, eggs & chilled $15.04

	Butter	need ½ oz · pantry ½ oz	in pantry
	Egg	need 9 eggs · pantry 6 eggs	6 eggs	$1.65
	Feta	need 2 ¾ oz	7 oz	$2.80
	Ghee	need 2 ½ oz	8 ¾ oz	$3.00
	Greek yogurt	need 8 ¾ oz	2 × 6 oz	$2.04
	Heavy cream	need ½ cup	8 fl oz	$1.75
	Milk	need 4 ¼ cups · pantry 4 ¼ cups	in pantry
	Paneer	need 8 ¾ oz · pantry 7 oz	7 oz	$2.40
	Yogurt	need 1 ⅓ lb · pantry 14 oz	14 oz	$1.40

Bakery $7.16

	Bread	need 6 ¼ oz	14 oz	$1.40
	Chapati	need 8 ½ oz	10 ½ oz	$1.80
	Pita	need 2 ¾ oz	12 ¾ oz	$1.80
	Tortilla	need 6 ¼ oz	12 ¾ oz	$2.16

Rice, pasta & grains $5.30

	Basmati rice	need 5 cups · pantry 5 cups	in pantry
	Quinoa	need ⅔ cup	1 lb	$3.50
	Rolled oats	need 2 cups · pantry 2 cups	in pantry
	White rice	need ¾ cup	2 ¼ lb	$1.80

Canned & jarred $19.58

	Canned tomatoes	need 1 ¼ lb	1 ¾ lb	$2.00
	Chickpeas	need 10 oz · pantry 10 oz	in pantry
	Coconut milk	need 1 ¾ cups	14 fl oz	$1.80
	Ginger-garlic paste	need 1 ¼ oz	7 oz	$1.20
	Kidney beans	need 2 ¾ lb	4 × 14 oz	$5.60
	Peanut butter	need 1 ¾ oz	12 oz	$2.38
	Tahini	need 1 ¼ oz	10 ½ oz	$3.60
	Vegetable broth	need ½ cup	34 fl oz	$3.00

Baking & flour $15.00

	Chickpea flour	need 2 cups	1 lb	$1.75
	Honey	need 1 tbsp	6 fl oz	$2.25
	Maple syrup	need 2 tbsp	6 fl oz	$5.00
	Sugar	need ½ tsp · pantry ½ tsp	in pantry
	Vanilla extract	need 1 tsp	2 fl oz	$6.00

Oils & condiments $5.40

	Coconut oil	need 1 ½ tsp	18 fl oz	$4.50
	Olive oil	need ⅓ cup · pantry ⅓ cup	in pantry
	Soy sauce	need 1 ½ tsp	4 fl oz	$0.90
	Vegetable oil	need ⅔ cup · pantry ⅔ cup	in pantry

Spices $3.50

	Black pepper	need ¼ tsp · pantry ¼ tsp	in pantry
	Cayenne	need ⅛ tsp	1 ¾ oz	$0.75
	Chili powder	need 2 tbsp · pantry 2 tbsp	in pantry
	Cinnamon	need 1 tsp	1 ¾ oz	$0.75
	Coriander powder	need 3 ⅛ tbsp · pantry 3 ⅛ tbsp	in pantry
	Cumin powder	need 1 ⅜ tbsp	1 ¾ oz	$0.60
	Cumin seeds	need 1 tbsp · pantry 1 tbsp	in pantry
	Curry powder	need 1 tbsp	1 ¾ oz	$0.70
	Garam masala	need 1 ⅞ tbsp · pantry 1 ⅞ tbsp	in pantry
	Paprika	need 2 ⅜ tsp	1 ¾ oz	$0.70
	Salt	need 3 tbsp · pantry 3 tbsp	in pantry
	Turmeric	need 1 ⅜ tbsp · pantry 1 ⅜ tbsp	in pantry

Nuts, seeds & dried fruit $8.50

	Almonds	need ¼ cup	3 ½ oz	$1.40
	Cashews	need 1 tbsp	3 ½ oz	$1.60
	Chia seeds	need ⅓ cup	7 oz	$2.80
	Pumpkin seeds	need 2 ⅝ tbsp	3 ½ oz	$1.20
	Raisins	need 1 tbsp	8 ¾ oz	$1.50

Frozen $1.50

Green peas need 10 ¾ oz 1 lb $1.50

Beverages $0.00

Water need 18 ¼ cups 18 ¼ cups