Can you build a ₹300 shopping list for high-fiber meals?

Question

Can you build a ₹300 shopping list for creating high-fiber meals? Get a practical guide to buying groceries that support digestive health.

Answer 1

Yes, you can build a ₹300 shopping list for high-fiber meals focusing on affordable staples like oats, lentils, beans, and seasonal vegetables. Prioritize bulk buying and local markets to maximize your budget.

Detailed Explanation:

Creating a high-fiber meal plan on a budget requires strategic shopping. Here's a sample ₹300 shopping list and how to use it:

1. Oats (₹50): A great source of soluble fiber. Buy a small bag of rolled oats. Use it for breakfast porridge or add it to flour for baking.
2. Lentils (₹80): Red or yellow lentils are quick to cook and packed with fiber and protein. Use them to make dal or add them to soups and stews.
3. Beans (₹70): Kidney beans, chickpeas, or black-eyed peas are excellent sources of fiber. Soak them overnight and cook them in a pressure cooker. Use them in curries, salads, or as a side dish.
4. Seasonal Vegetables (₹100): Choose affordable, in-season vegetables like spinach, carrots, cabbage, or cauliflower. These are rich in fiber and vitamins. Use them in stir-fries, soups, or as a side dish.

With these ingredients, you can create several high-fiber meals:

• Oatmeal with Fruits: Cook oats with water or milk and top with seasonal fruits (if available within budget).
• Lentil Soup: Cook lentils with vegetables and spices for a hearty and fiber-rich soup.
• Bean Curry: Cook beans with onions, tomatoes, and spices for a flavorful and filling curry.
• Vegetable Stir-fry: Stir-fry vegetables with minimal oil and spices for a quick and healthy meal.

Pro Tip:

Visit local markets or farmers' markets towards the end of the day. Vendors are often willing to offer discounts on produce they want to sell before closing, helping you stretch your budget further.