Master Grocery Shopping List
Proteins & Dairy
- Paneer
- Soy chunks (nutrela)
- Chickpeas — dry
- Chickpeas/chana/chhole/rajma — precooked pouches
- Moong dal (yellow, split)
- Curd/dahi (buy extra)
- Milk
- Whey protein powder
- Sattu (roasted gram flour)
- Cheese (optional)
Vegetables
- Onion
- Bell pepper (capsicum)
- Zucchini
- Mushroom (button)
- Cauliflower
- Broccoli
- Cabbage
- Carrot
- Beetroot
- Sweet potato
- Spinach
- French beans
- Baby corn
- Sweetcorn
- Cucumber (sweet ones)
- Eggplant/baingan
- Green chili, ginger, garlic
Fruits
- Banana
- Mango (fresh/frozen pulp)
- Mixed berries (frozen)
- Lemon
- Apple
- Avocado (optional)
Pantry & Dry Goods
- Dark chocolate protein oats
- Besan (chickpea flour)
- Multigrain bread
- Multigrain tortillas/wraps
- Multigrain pita
- Peanut butter
- Cocoa powder
- Stevia
- Whole wheat pasta
- Rice or quinoa
- Roasted chana, makhana
- Almonds/peanuts
- Olives (optional)
- Insulated food thermos
Spices & Other
- Ginger-garlic paste
- Tikka masala, garam masala
- Cumin + coriander (powder & fresh)
- Chaat masala
- Paprika, chili powder, smoked paprika
- Za'atar or dried oregano
- Black salt
- Olive oil
- Cooking oil (light/spray)
- Baking soda / Eno
- Honey
- Cardamom powder
- Mint, dill (optional)
- Pickle (achaar)
Smoothies & Quick Drinks
Peanut Butter Banana Protein Smoothie — ~535 kcal · ~40g protein
Ingredients: Banana 120g (1 medium), peanut butter 32g (2 tbsp), whey protein 30g (1 scoop), milk 180g (¾ cup), cocoa powder 6g (1 tbsp, optional), ice
Steps: Blend everything in the blender until smooth. Drink immediately.
Speed tip: Freeze banana chunks ahead — skips the ice, blends thicker, 60-second smoothie.
Mango Curd Protein Lassi — ~360 kcal · ~32g protein
Ingredients: Mango pulp 150g, curd 200g (1 cup), whey/plain protein 30g (1 scoop), honey 10g, pinch cardamom
Steps: Blend mango, curd, protein powder, cardamom until creamy. Sweeten to taste.
Speed tip: Use frozen/tinned mango pulp — no seasonal wait, no cutting.
Chocolate Protein Oats Smoothie — ~485 kcal · ~31g protein
Ingredients: Dark chocolate protein oats 50g (½ cup), milk 180g (¾ cup), banana 120g, cocoa powder 8g (1 tbsp), whey protein 15g (½ scoop)
Steps: Blend oats briefly alone first, then add rest and blend smooth.
Speed tip: Pre-portion oats into ziplock bags on grocery day — grab and dump.
Green Protein Smoothie — ~390 kcal · ~35g protein
Ingredients: Spinach 30g (handful), banana 120g, curd 180g (¾ cup), whey protein 30g (1 scoop), milk/water 80g
Steps: Blend spinach with liquid first, then add rest and blend smooth. Tastes like banana.
Speed tip: Buy pre-washed spinach bags — skip washing entirely.
Berry Curd Smoothie — ~320 kcal · ~25g protein
Ingredients: Frozen mixed berries 150g (1 cup), curd 180g (¾ cup), honey 15g, whey protein 20g, milk splash 40g
Steps: Blend until smooth.
Speed tip: Keep berries frozen always — zero prep, zero spoilage risk.
Sattu Protein Drink (no blender needed) — ~275 kcal · ~15g protein
Ingredients: Sattu 70g (5 tbsp), cold water 250-300g, roasted cumin + black salt (pinch), lemon 8g (or sweet: swap for milk + stevia)
Steps: Whisk sattu into cold water until smooth. Add cumin, black salt, lemon for savoury, or milk + stevia for sweet.
Speed tip: Pre-mix a jar of cumin + black salt — under 90 seconds, no blender at all.
Indian — Breakfast & Snacks
Sprouted Moong Chaat — ~215 kcal · ~13g protein
Ingredients: Sprouted moong 180g (~1.5 cups), onion 30g, lemon juice 10g, chaat masala + coriander (pinch)
Steps: Soak moong overnight, drain, sprout 24h. Toss raw or kettle-blanch 2 min. Mix with onion, lemon, chaat masala.
Speed tip: Sprout a 500g batch every 4-5 days — zero-prep grab-and-mix all week.
Roasted Kathol Bowl — ~440 kcal · ~22g protein
Ingredients: Precooked chana/chhole 200g (1 pouch), onion 30g, lemon juice 8g, roasted peanuts 15g, cumin (pinch)
Steps: Toss with roasted cumin, onion, lemon. Airfry 5 min for a light char. Top with peanuts.
Speed tip: Keep peanuts pre-jarred and onion pre-chopped — already near-instant.
Airfryer Moong Dal Dhokla — ~385 kcal · ~26g protein (full batch)
Ingredients: Moong dal 100g (½ cup, soaked 2-3h), curd 40g (2-3 tbsp), turmeric + ginger-chili paste + salt, Eno 3g
Steps: Blend soaked dal with curd, turmeric, ginger-chili, salt into smooth batter. Rest 30 min, add Eno, mix gently. Airfry 175°C in greased dish, 12-15 min.
Speed tip: Freeze raw batter (without Eno) flat in bags — thaw, add Eno, airfry.
Savory Oats Chilla — ~385 kcal · ~18g protein
Ingredients: Oats 70g (¾ cup, blended), curd 50g, onion 30g, besan 15g (1 tbsp), green chili + coriander + salt
Steps: Blend oats to coarse flour. Mix with curd + water to batter. Fold in onion, chili, coriander. Airfry 180°C in oven-safe dish, 12 min.
Speed tip: Pre-blend oats into flour and jar it — daily step is just mix + pour.
Paneer Stuffed Mushrooms — ~375 kcal · ~27g protein
Ingredients: Button mushrooms 150g (~8-10 medium), paneer 100g, onion 20g, cheese 15g (optional), garlic + herbs
Steps: Remove mushroom stems. Mix crumbled paneer + onion + garlic + herbs. Stuff caps, airfry 180°C 10-12 min.
Speed tip: Buy pre-cleaned mushrooms, crumble a full paneer block ahead — under 5 min assembly.
Indian — Mains
Soya Chunk Tikka (airfryer) — ~405 kcal · ~50g protein
Ingredients: Soy chunks 90g dry (1 cup), curd 100g (½ cup), ginger-garlic + tikka masala 8g, onion 30g, lemon
Steps: Soak soy chunks 10 min, squeeze dry. Marinate in curd + spices + lemon. Airfry 180°C, 12-15 min, shake halfway.
Speed tip: Marinate a double batch Sunday, freeze flat — thaw overnight, airfry straight away.
Paneer & Corn Cutlets — ~540 kcal · ~34g protein
Ingredients: Paneer 150g, sweetcorn 60g (½ cup), besan 20g (2 tbsp), garam masala + chili powder + salt
Steps: Mash paneer + corn + spices + besan to bind. Shape patties, airfry 180°C 10-12 min, flip once.
Speed tip: Freeze raw shaped patties between parchment — airfry straight from frozen, +2-3 min.
Multigrain Veg & Paneer Wrap — ~450 kcal · ~24g protein
Ingredients: Paneer 100g, bell pepper 50g, cabbage 30g, multigrain tortilla 50g (1 wrap), curd 30g (for sauce)
Steps: Airfry paneer + bell pepper + cabbage 180°C, 10 min. Wrap with mint-curd sauce.
Speed tip: Pre-make the mint-curd sauce in a squeeze bottle — assembly under 5 min.
Airfryer Moong Dal Chilla — ~360 kcal · ~25g protein
Ingredients: Moong dal 100g (½ cup, soaked 3-4h), ginger + green chili + salt
Steps: Blend soaked dal into thick batter with ginger, chili, salt. Airfry 180°C in oven-safe dish, 12-15 min.
Speed tip: Freeze portioned raw batter flat — thaw-and-airfry only on weeknights.
Roasted Veg Soup — ~85 kcal · ~2g protein
Ingredients: Bell pepper 100g, carrot 80g, onion 30g, salt + pepper + herbs
Steps: Airfry veg until soft. Blend with hot water/milk + seasoning. Low protein, high fibre — pair with a protein side.
Speed tip: Roast double veg whenever the airfryer's already on, freeze half for this.
Soy Keema Stuffed Bell Peppers — ~405 kcal · ~48g protein
Ingredients: Soy chunks 90g dry (1 cup), onion 40g, bell peppers 200g (2-3 whole), ginger-garlic + garam masala 6g
Steps: Pulse soaked soy chunks coarsely. Mix with onion + spices, airfry 10 min. Stuff into halved peppers, airfry again 10-12 min.
Speed tip: Freeze the cooked keema filling separately — thaw, stuff, airfry only.
Mediterranean
Labneh Bowl — ~365 kcal · ~17g protein (per bowl)
Ingredients: Labneh 100g (strained from ~250g curd), olive oil 5g, multigrain pita 60g, cucumber 50g
Steps: Hang curd overnight in muslin cloth in fridge to make labneh. Roll into balls, drizzle olive oil + za'atar. Serve with pita and cucumber.
Speed tip: Keep a batch continuously straining — start the next as soon as one finishes.
Air-Fried Falafel — ~390 kcal · ~20g protein (full batch)
Ingredients: Dry chickpeas 100g (1 cup, soaked 24h), onion 30g, ginger-garlic 10g, cumin + coriander 10g, pinch baking soda
Steps: Soak chickpeas 24h with baking soda. Blend coarse with onion, garlic, spices. Shape, airfry 180°C 14 min, flip once.
Speed tip: Longest lead time here — always keep raw shaped patties frozen, airfry straight from frozen.
Real Hummus — ~230 kcal · ~10g protein per 100g
Ingredients: Per 100g (from a ~300g batch): boiled chickpeas 250g, peanut butter 32g, lemon juice 15g, olive oil 14g, garlic 5g
Steps: Blend all until smooth. Fridge 4-5 days.
Speed tip: Use a precooked chickpea pouch instead of dry — genuine 5-minute blend.
Tzatziki — ~95 kcal · ~4g protein per 100g
Ingredients: Per 100g (from a ~265g batch): thick curd 150g, cucumber (grated, squeezed) 100g, garlic 5g, olive oil 10g
Steps: Grate + squeeze cucumber dry. Mix with thick curd, garlic, olive oil, lemon, herbs. Chill before serving.
Speed tip: Grate/squeeze a big batch of cucumber at once, freeze the pulp in portions.
Baba Ganoush — ~125 kcal · ~4g protein per 100g
Ingredients: Per 100g (from a ~300g batch): eggplant 250g, peanut butter 32g, garlic 5g, olive oil 14g
Steps: Halve eggplant, salt lightly, airfry 200°C 20 min until soft. Blend flesh with rest until smooth.
Speed tip: Roast 2-3 eggplants whenever the airfryer's on for something else, freeze the flesh.
Greek-Style Salad (no tomato) — ~430 kcal · ~20g protein
Ingredients: Cucumber 100g, bell pepper 80g, onion 30g, olives 20g (optional), paneer 100g, olive oil 10g
Steps: Chop veg, toss with cubed paneer, olive oil, lemon, oregano. Bell pepper replaces tomato for colour.
Speed tip: Pre-chop veg and keep in an airtight box 2-3 days — 2-minute assembly.
Mexican
Soy-Chunk Taco Bowl — ~600 kcal · ~45g protein
Ingredients: Soy chunks 60g dry, rice (cooked) 150g, rajma (boiled) 100g, sweetcorn 50g, cabbage 40g, bell pepper 50g
Steps: Airfry spiced soy chunks 10 min. Layer over rice with beans, corn, slaw, lime. Use bell pepper salsa, skip tomato.
Speed tip: Batch-cook rice + spiced soy together — becomes reheat-and-assemble.
Corn & Black Bean Salad — ~315 kcal · ~17g protein
Ingredients: Sweetcorn 100g, black beans/rajma 150g, onion 30g, bell pepper 50g, lime juice 10g
Steps: Mix all, dress with lime, cumin, chili. No cooking needed — 5-minute recipe.
Speed tip: Pre-mix the lime-cumin-chili dressing in a jar — just toss and go.
Guacamole (optional) — ~250 kcal · ~3g protein (whole batch)
Ingredients: Avocado 150g (1 medium), onion 20g, lime juice 10g, coriander 5g
Steps: Mash avocado, mix in onion, lime, coriander, chili, salt. No tomato.
Speed tip: Buy avocados a few days apart so one's always ripe and ready.
Italian
White-Sauce Veggie Pasta — ~620 kcal · ~25g protein
Ingredients: Whole wheat pasta 100g (dry), olive oil 14g, zucchini 80g, mushroom 60g, bell pepper 50g, grated paneer 40g
Steps: Kettle-boil pasta. Toss with olive oil, garlic, airfried veg. Top with grated paneer. No tomato.
Speed tip: Batch-roast the veg ahead — boiling pasta becomes the only same-day step.
Airfryer Veg & Paneer Bake — ~440 kcal · ~29g protein
Ingredients: Paneer 120g, zucchini 80g, bell pepper 60g, spinach 40g, cheese 20g
Steps: Layer in airfryer-safe dish with herbs + cheese. Airfry 170°C, 15 min.
Speed tip: Layer everything the night before, refrigerate, airfry straight from the fridge.
Weekend Batch-Prep
- Big-batch airfried soy chunks + paneer, plain or spiced — fridge 4-5 days, reheat 3-4 min in airfryer, drop into any bowl.
- Big-batch roasted vegetables — bell pepper, zucchini, cauliflower, broccoli, carrot — airfry in batches, store, mix and match through the week.
- Big-batch labneh, tzatziki or hummus — all keep 4-5 days refrigerated, portion into small containers.
- Big-batch roasted chana/makhana — jar it for the desk snack rotation all week.
- Big-batch falafel — freezes and reheats well; airfry from frozen an extra 3-4 min.
Office Lunch — Full Options
- Mason-Jar Layered Salad — dressing at the bottom, then grain, roasted protein, roasted veg, greens on top. No reheating needed, shake to mix.
- Wrap-to-Go — multigrain wrap with labneh/hummus + roasted veg + paneer or soy chunks. Eat cold or 2 min in the office oven.
- Reheatable Protein Bowl — batch-prepped soy/paneer + veg + grain, office fridge overnight, 5-8 min in office oven.
- Falafel Box — weekend-batched falafel + veg sticks + tzatziki/hummus dip, reheat 3-4 min in office oven.
- Dhokla Box — batch-made moong dal dhokla squares + green chutney. Eat cold or 2 min in the office oven.
- Rajma-Rice Box — precooked rajma + rice + a dollop of curd + pickle. Reheat in office oven, or eat fridge-cold on a hot day.
- Leftover Tikka Box — Sunday-batched soya or paneer tikka + salad + mint chutney, reheat 3-4 min in the office oven.
- Pasta Box — leftover white-sauce veggie pasta, reheat 3-4 min in the office oven.
- Soup Thermos — pack roasted veg soup hot into an insulated thermos before leaving — stays warm till lunch, zero reheating.
- Stuffed Pepper Box — leftover soy keema stuffed bell peppers, reheat 5 min in the office oven.
Desk Snacks — Quick Grab Options
- Roasted chana/makhana jar — batch-roasted Sunday, shelf-stable all week, no fridge needed.
- Trail mix — roasted chana + peanuts + almonds, pre-jarred, grab a handful.
- Hummus + veggie sticks cup — small container in the office fridge, dip-ready in seconds.
- Sattu premix carry-pack — dry sattu + roasted cumin + black salt, just add water at the desk.
- Curd or labneh cup with honey + nuts — office fridge, satisfying sweet-leaning snack that's still high protein.
- Fruit — banana or apple, zero prep, always an option.
- Steamed sprouts cup — lemon + chaat masala, office fridge, ready to eat cold.