When the right food is at home, healthy meals take less willpower.
Here is a list that works for two people with Indian meals.
Quick answer
- Protein: dal, eggs, paneer, curd, soya, chicken or fish.
- Carbs: whole-wheat flour, millets, oats, rice.
- Vegetables: seasonal, variety of colours.
- Snacks: roasted chana, makhana, fruit.
01
Proteins
Stock a mix.
- Moong, masoor and toor dal; chana and rajma
- Eggs, paneer and curd
- Soya chunks and tofu
- Chicken or fish if you eat them
02
Grains and Carbs
Choose slower carbohydrates.
- Whole-wheat flour
- Millets such as jowar, bajra and ragi
- Oats and brown or regular rice in measured amounts
03
Vegetables, Fruit and Fats
Buy what is in season.
- Spinach, gourds, beans, cabbage, tomatoes and cucumber
- Fruit such as guava, apple and papaya
- Nuts, seeds and a little ghee or oil
04
Snacks and Pantry Staples
Have easy options ready.
- Roasted chana and makhana
- Peanuts or mixed nuts
- Spices, lemons and ginger
- Buttermilk or green tea
2partners
one plan, two individual targets
3sessions
a week is a realistic starting point
12weeks
is a good window for a visible change
Bottom Line
Keep it simple, do it together and adjust for each person. If either of you has a health condition, speak to your doctor first.
05
Frequently Asked Questions
What should be on a healthy Indian grocery list?
Dal and legumes, eggs, paneer, curd, whole-wheat flour, millets, seasonal vegetables, fruit, nuts and healthy snacks.
How do we shop for two with different goals?
Buy the same ingredients and adjust portions for each person.
How often should we shop?
Once a week for staples, and a mid-week trip for fresh vegetables.
Is a healthy grocery list expensive?
Not necessarily. Dal, eggs, curd and seasonal vegetables are affordable and high in nutrition.
Want a Plan Built for Both of You?
CoupleFit includes a shared Indian meal framework for two.