Lesson 4 of 5
Weekly meal and grocery planning
Direct answer: Plan the week by food group rather than by recipe. Rotate cereals and millets, pick two or three pulses, and buy fresh, locally available, seasonal vegetables and fruit, which ICMR-NIN prefers. Write the list from your plan, add curd or milk and nuts, and check labels for packaged items before they go in the basket.
How do I make a weekly plan?
Sketch seven breakfasts, lunches and dinners, then check each day covers several food groups. Repeat meals you like.
What goes on the list?
Grains and millets, pulses, vegetables and greens, fruit, milk or curd, nuts and seeds, cooking oil, and eggs or meat if you eat them.
FAQ
How much cooking oil per day?
ICMR-NIN suggests restricting cooking oils to about 25 to 30g a day.
Should I plan snacks too?
Yes; see Snack planning at work.
Further reading
Sources
- ICMR-NIN Expert Committee, Dietary Guidelines for Indians-2024 (DGI 2024), nin.res.in/dietaryguidelines/pdfjs/locale/DGI_2024.pdf, locally available vegetables, PDF p. 29 / printed p. 12; seasonal produce, PDF p. 66 / printed p. 49; cooking oil 25–30g, PDF p. 18 / printed p. 1
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Build Your Own Diet: all 5 lessons
General education, not medical advice.
Educational content, not medical advice. Checked against FSSAI and ICMR-NIN sources by Team Snactivate. For personal advice, consult a doctor or dietitian.