Eating well doesn’t require gourmet ingredients or a big paycheck—it requires planning, smart shopping, and a few kitchen habits that stretch every rupee/dollar. Here’s a practical playbook you can use this week.
1) Plan Once, Shop Once
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Write a 3–4 meal rotation you’re happy to repeat (e.g., dal + rice + veg; egg stir-fry + brown rice; bean chili + roti; lentil soup + salad).
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Check your pantry first and build the list around what you already have.
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Shop with a list and avoid impulse items—especially snacks and beverages.
2) Build Around Low-Cost Nutrient Staples
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Proteins: lentils/beans, eggs, curd/yogurt, tofu/paneer, canned fish (tuna/sardines).
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Carbs/fibers: oats, brown rice, whole-wheat roti/pasta, potatoes, millets.
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Veg & fruit: buy seasonal and local; choose frozen mixes for off-season value.
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Healthy fats: groundnut/olive oil, seeds (sunflower, flax), peanuts.
3) Master Unit Price & Substitutions
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Compare price per 100 g (or per ounce) instead of sticker price.
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Swap expensive items for nutrition-equivalent options: berries → apples/bananas; pricey greens → cabbage/carrot; chicken breast → eggs or lentils a few nights a week.
4) Cook Once, Eat Twice
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Batch cook grains and legumes on Sunday; portion and freeze.
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Base → variations: Cook a pot of masala beans or tomato gravy and serve as burrito bowls, stuffed rotis, or with pasta across the week.
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Turn leftovers into soups, wraps, or fried rice to prevent waste.
5) Shop Smart
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Choose store brands for basics (oats, rice, frozen veg, spices).
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Buy whole foods over ultra-processed snacks; you pay for marketing and packaging.
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Use markets at closing time for discounts; buy staples in bulk if you’ll use them.
6) Stretch Produce & Reduce Waste
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Store greens with a paper towel; freeze ripe fruit for smoothies; blanch and freeze extra veg.
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Keep a “use-me-first” box in the fridge for soon-to-expire items.
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Make stock from veg peels/bones; turn stale bread into crumbs or croutons.
7) Example ₹/$-Savvy Day
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Breakfast: Oats cooked in milk/water, topped with banana + peanut butter.
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Lunch: Chana masala, brown rice, cucumber salad.
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Snack: Curd/yogurt with toasted oats or roasted chana.
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Dinner: Egg & veggie stir-fry with whole-wheat roti; side of sautéed cabbage.
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Drink: Water or lemon water—skip sugary beverages.
