How can you make 3 meals a day using a ₹150 budget? Get a sample meal plan and grocery list for extremely affordable yet nutritious eating.
1 Answer
Making three meals a day on a ₹150 budget requires careful planning, focusing on affordable staples like rice, lentils, vegetables, and strategic use of spices. Prioritize bulk buying and cooking simple, nutritious dishes.
Detailed Explanation:
Creating three meals a day with a ₹150 budget is challenging but achievable with smart choices. Here's a breakdown:
1. Planning and Shopping:
* Bulk Buying: Purchase staples like rice, lentils (dal), and potatoes in larger quantities if possible. This reduces the per-unit cost.* Seasonal Vegetables: Opt for vegetables that are in season as they are generally cheaper. Examples include potatoes, onions, tomatoes, spinach, and carrots.* Local Markets: Shop at local markets or farmers' markets where prices are often lower than in supermarkets.* Avoid Processed Foods: Steer clear of processed foods, packaged snacks, and sugary drinks, as they are expensive and offer little nutritional value.
2. Meal Ideas:
* Breakfast (₹30-₹40): * Poha: Made from flattened rice, onions, and spices. It's filling and relatively inexpensive. * Upma: A savory semolina (rava) dish with vegetables. * Besan Cheela: A pancake made from gram flour (besan), spices, and vegetables.* Lunch (₹50-₹60): * Dal Rice: Lentil soup (dal) served with rice. This is a staple in many Indian households and provides a good source of protein and carbohydrates. * Vegetable Rice: Rice cooked with mixed vegetables like potatoes, carrots, and peas. * Roti with Vegetable Curry: Whole wheat flatbread (roti) served with a simple vegetable curry made from potatoes or spinach.* Dinner (₹60-₹70): * Khichdi: A one-pot dish made from rice, lentils, and vegetables. It's easy to digest and nutritious. * Dal Roti: Lentil soup served with roti. * Vegetable Pulao: A flavorful rice dish cooked with vegetables and spices.
3. Cooking Strategies:
* Batch Cooking: Cook larger quantities of dal or vegetable curry and store them in the refrigerator for multiple meals.* Use Spices Wisely: Spices can add flavor and variety to your meals without costing much. Use common spices like turmeric, cumin, coriander, and chili powder.* Minimize Waste: Use vegetable scraps to make vegetable broth or stock.
Pro Tip:
Soaking lentils and rice before cooking can reduce cooking time and improve nutrient absorption, saving fuel and maximizing nutritional benefits.