Book 1 · 30 Days of Home Cooking
The 30-day meal plan
Three meals a day for a month, for two people sharing a room. A dish comes back at most twice, never within two days, and Sundays bring a special breakfast, a feast lunch and a light dinner.
- ₹5,836food for 30 days, for both of you
- ₹195a day on average
- 82 gprotein per person a day on average (lowest 66 g)
Figures are as the book’s calendar prints them: protein per person for the whole day, including the evening booster (milk, banana and peanuts) on every day but Sunday, and the day’s food cost for both people at the book’s stated prices. If Day 1 is a Monday, Days 7, 14, 21 and 28 are Sundays. The plan does not set a target for you: needs differ, and the book explains how to eat more or less.
Day 1
- BreakfastVegSoft Idli with Palli Podi and Ghee
- LunchVegAndhra Tomato Pappu with Rice
- DinnerEggChapati with Egg Bhurji
82 gprotein / person₹189for 2 peopleDay 2
- BreakfastVegRava Upma with Peanuts and Vegetables
- LunchVegMeal Maker (Soya Chunks) Curry with Rice
- DinnerEggVegetable Pulao with Onion Raita
Tonight: Soak ¾ cup kabuli chana in 3 cups water for tomorrow's dinner.
81 gprotein / person₹180for 2 peopleDay 3
- BreakfastEggPoha (Atukula Upma) with Peanuts
- LunchEggAndhra Egg Curry (Kodi Guddu Kura) with Rice
- DinnerVegChapati with Chana Masala
83 gprotein / person₹191for 2 peopleDay 4
- BreakfastVegBesan Chilla with Curd
- LunchVegCabbage-Peanut Fry with Mudda Pappu
- DinnerEggEgg Fried Rice
Tonight: Soak ¾ cup rajma in 3 cups water for tomorrow's lunch. Buy dosa batter.
88 gprotein / person₹189for 2 peopleDay 5
- BreakfastEggAndhra Egg Dosa
- LunchVegRajma Masala with Rice
- DinnerVegChapati with Aloo Matar Curry
79 gprotein / person₹195for 2 peopleDay 6
- BreakfastEggHyderabadi Bread Omelette
- LunchVegPalakura Pappu (Spinach Dal) with Rice
- DinnerVegSoya Chunks Pulao with Raita
Tonight: Shop for Sunday: chicken (buy in the morning), potatoes, curd.
85 gprotein / person₹197for 2 peopleDay 7
Sunday special- BreakfastVegPoori with Potato Curry (Sunday)
- LunchNon-vegAndhra Chicken Curry (Kodi Kura) with Rice
- DinnerVegCurd Rice with Tempering (Light Sunday Dinner)
Tonight: Soak ¾ cup kala chana in 3 cups water for tomorrow's lunch.
77 gprotein / person₹201for 2 peopleDay 8
- BreakfastVegVen Pongal with Ghee and Pepper
- LunchVegKala Chana Curry (Senagala Kura) with Rice
- DinnerEggChapati with Tomato Guddu Kura
Tonight: Buy dosa batter for tomorrow's uttapam.
87 gprotein / person₹185for 2 peopleDay 9
- BreakfastVegOnion Uttapam with Tomato Chutney
- LunchVegMixed Vegetable Sambar with Rice
- DinnerVegChapati with Easy Paneer Butter Masala
80 gprotein / person₹224for 2 peopleDay 10
- BreakfastVegSemiya Upma with Vegetables
- LunchEggEgg Pulusu (Tamarind Egg Curry) with Rice
- DinnerVegMoong Dal Khichdi with Ghee and Curd
75 gprotein / person₹182for 2 peopleDay 11
- BreakfastVegInstant Rava Dosa
- LunchVegMunakkaya Pappu (Drumstick Dal) with Rice
- DinnerVegChapati with Soya Keema
Tonight: Make 12 chapatis tonight (2 cups atta) and keep 4 wrapped in a cloth for tomorrow's egg roll.
93 gprotein / person₹187for 2 peopleDay 12
- BreakfastEggEgg Chapati Roll
- LunchVegDal Fry with Jeera Rice
- DinnerVegChapati with Mixed Veg Kurma
Tonight: Soak ¾ cup kabuli chana for tomorrow's dinner.
81 gprotein / person₹195for 2 peopleDay 13
- BreakfastEggRagi Java with Boiled Eggs and Banana
- LunchVegTomato Charu with Bendakaya Peanut Fry
- DinnerVegChapati with Chana Masala
Tonight: Buy dosa batter, potatoes and eggs for Sunday.
76 gprotein / person₹191for 2 peopleDay 14
Sunday special- BreakfastVegMasala Dosa (Sunday)
- LunchEggPressure Cooker Egg Biryani (Sunday)
- DinnerVegCurd Rice with Tempering (Light Sunday Dinner)
66 gprotein / person₹182for 2 peopleDay 15
- BreakfastVegPan-Toasted Aloo Veg Sandwich with Milk
- LunchVegSorakaya Chana Dal Curry with Rice
- DinnerEggChapati with Egg Bhurji
Tonight: Buy 1 kg dosa batter: it covers tomorrow's dosa and Day 17's idli (keep it cool).
76 gprotein / person₹187for 2 peopleDay 16
- BreakfastVegDosa with No-Mixer Peanut Chutney
- LunchVegMajjiga Pulusu with Aloo Fry
- DinnerVegSoya Chunks Pulao with Raita
77 gprotein / person₹191for 2 peopleDay 17
- BreakfastVegSoft Idli with Palli Podi and Ghee
- LunchVegVankaya Peanut Masala Curry with Rice
- DinnerNon-vegChicken Fried Rice
86 gprotein / person₹227for 2 peopleDay 18
- BreakfastVegRava Upma with Peanuts and Vegetables
- LunchVegBeans Poriyal with Pesara Pappu
- DinnerEggChapati with Tomato Guddu Kura
89 gprotein / person₹188for 2 peopleDay 19
- BreakfastEggPoha (Atukula Upma) with Peanuts
- LunchEggLemon Rice with Boiled Egg Fry
- DinnerVegChapati with Dal Tadka
91 gprotein / person₹190for 2 peopleDay 20
- BreakfastVegBesan Chilla with Curd
- LunchVegMeal Maker (Soya Chunks) Curry with Rice
- DinnerVegChapati with Aloo Matar Curry
Tonight: Shop for Sunday: chicken (buy in the morning), curd, mint.
82 gprotein / person₹178for 2 peopleDay 21
Sunday special- BreakfastVegAloo Paratha with Curd (Sunday)
- LunchNon-vegPressure Cooker Chicken Biryani (Sunday)
- DinnerVegMoong Dal Khichdi with Ghee and Curd
83 gprotein / person₹215for 2 peopleDay 22
- BreakfastVegSemiya Upma with Vegetables
- LunchVegAndhra Tomato Pappu with Rice
- DinnerVegChapati with Paneer Bhurji
Tonight: Soak ¾ cup rajma for tomorrow's lunch. Buy dosa batter.
82 gprotein / person₹216for 2 peopleDay 23
- BreakfastVegOnion Uttapam with Tomato Chutney
- LunchVegRajma Masala with Rice
- DinnerEggTomato Rice with Masala Omelette
78 gprotein / person₹193for 2 peopleDay 24
- BreakfastVegVen Pongal with Ghee and Pepper
- LunchEggAndhra Egg Curry (Kodi Guddu Kura) with Rice
- DinnerVegChapati with Soya Keema
Tonight: Soak ¾ cup kala chana for tomorrow's lunch.
93 gprotein / person₹188for 2 peopleDay 25
- BreakfastEggHyderabadi Bread Omelette
- LunchVegKala Chana Curry (Senagala Kura) with Rice
- DinnerVegChapati with Dal Tadka
Tonight: Buy dosa batter for tomorrow's egg dosa.
88 gprotein / person₹185for 2 peopleDay 26
- BreakfastEggAndhra Egg Dosa
- LunchVegMixed Vegetable Sambar with Rice
- DinnerVegChapati with Mixed Veg Kurma
Tonight: Make 12 chapatis tonight (2 cups atta) and keep 4 wrapped for tomorrow's egg roll.
82 gprotein / person₹197for 2 peopleDay 27
- BreakfastEggEgg Chapati Roll
- LunchVegMunakkaya Pappu (Drumstick Dal) with Rice
- DinnerEggVegetable Pulao with Onion Raita
Tonight: Buy dosa batter and chicken (morning) for Sunday.
78 gprotein / person₹200for 2 peopleDay 28
Sunday special- BreakfastVegIdli with Toor Dal Sambar (Sunday)
- LunchNon-vegAndhra Chicken Curry (Kodi Kura) with Rice
- DinnerVegChapati with Bhindi Masala and Curd
78 gprotein / person₹214for 2 peopleDay 29
- BreakfastVegInstant Rava Dosa
- LunchVegDal Fry with Jeera Rice
- DinnerEggEgg Fried Rice
81 gprotein / person₹188for 2 peopleDay 30
- BreakfastEggRagi Java with Boiled Eggs and Banana
- LunchVegSorakaya Chana Dal Curry with Rice
- DinnerVegChapati with Bhindi Masala and Curd
73 gprotein / person₹191for 2 people
Book 1 has every one of these recipes step by step, the night-before notes, a monthly grocery planner and a shopping checklist for each week. It comes in the complete set.
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