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Nutribox Meal Plan
Budget Family Meal Plan
Healthy family meals for 30 days. On a real household budget.
One pot of dal and sabzi that feeds kids, parents and grandparents. Every meal planned, every grocery list ready, with nothing wasted. About ₹2,900 a week for a family of four.
- 30 days planned
- 1 pot for 3 generations
- 4 kirana lists
- 11 recipe cards
- 146 pages
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Sound familiar?
Does this sound like you?
Feeding a family well gets expensive and tiring for these four reasons.
💸
Grocery bills keep climbingEvery month costs more, and half the sabzi rots in the fridge.🍳
Three menus every nightSomething mild for elders, something fun for kids, something else for you.📱
Weekend delivery ordersTired on Friday, the delivery bill adds up fast.🍪
Biscuits and namkeen at snack timePackaged snacks cost a lot and fill no one up.This plan solves all four: one pot for everyone, ready kirana lists, homemade ₹10 snacks and a weekly plan that uses up every vegetable.
Simple
How it works
Three simple steps. That's it.
1
🎯Find your family's level
A 2-minute quiz sets the adult baseline (about 1,700 kcal). Kids and teens simply add a phulka.
2
🛒Shop once from the kirana list
About ₹850 a week for one person or ₹2,900 for a family of four, with exact quantities. Then 60 minutes of Sunday prep.
3
✅Cook one pot, serve three bowls
The daily page tells you the meal, then how to plate it for kids, adults and grandparents.
Week 1 · One-Pot Rhythm→Week 2 · Protein Upgrade→Week 3 · Tiffins & Snacks→Week 4 · Zero Waste
Free preview
See a real day from the plan
This is Week 1 from the book. Tap any day to see what you'll eat.
DAY1
Starting Strong with Missi Parathas
~1710 kcal~68 g proteinMon
- Morning Fuel6:45–7:15 amWarm water with lemon + 4 soaked almonds1 glass + nuts✓
- Breakfast8:30–9:00 am2 Spiced Missi Parathas + fresh curdkneaded with leftover dal✓
- Tiffin / Mid-day11:00 am1 crisp local guava with rock saltwhole fresh fruit✓
- Lunch (Thali)1:15–2:00 pm2 whole-wheat phulkas + kala chana lauki + bhindicucumber-tomato salad first✓
- Evening Snack4:30–5:00 pmSavory chana sattu cooler (or roasted chana)1 tall glass or cupped hand✓
- Dinner (Light)7:30–8:15 pmYellow moong khichdi with vegetables + curd1.5 katori + roasted papad✓
💡 Adult Fat-Loss Cut (1,300 kcal)?Have 1 missi paratha at breakfast and 1 phulka at lunch (-360 kcal, 60g protein).
Today I also✓8 glasses water✓15-min walk✓7 hrs sleep✓Veg at 2 meals
DAY2
Building Fiber with Whole Legumes
~1690 kcal~66 g proteinTue
- Morning Fuel6:45–7:15 amWarm water + 2 walnut halves1 glass✓
- Breakfast8:30–9:00 amVegetable daliya with carrots, beans, and peas1 large bowl + ½ katori curd✓
- Tiffin / Mid-day11:00 am1 small seasonal banana or orangewhole fruit✓
- Lunch (Thali)1:15–2:00 pm¾ katori brown rice + thick rajma currywith onion-radish salad✓
- Evening Snack4:30–5:00 pmSpiced thin chaas with roasted cumin & peanuts1 tall glass + 2 tbsp peanuts✓
- Dinner (Light)7:30–8:15 pmLauki chana dal + 2 warm whole-wheat phulkaswith sliced cucumber✓
💡 Elder Adaptation?Mash rajma lightly with a spoon; serve dal soft and warm with low salt.
Today I also✓8 glasses water✓15-min walk✓7 hrs sleep✓Veg at 2 meals
DAY3
Budget Protein: Soya & Greens
~1720 kcal~72 g proteinWed
- Morning Fuel6:45–7:15 amWarm water with lemon + black salt1 glass✓
- Breakfast8:30–9:00 amSpiced rolled oats upma with roasted peanuts1 hearty bowl✓
- Tiffin / Mid-day11:00 am1 cup fresh seasonal papaya cubessprinkled with chaat masala✓
- Lunch (Thali)1:15–2:00 pm2 whole-wheat phulkas + palak aloo + yellow moong dallarge katori salad✓
- Evening Snack4:30–5:00 pmDry roasted chana (phutana) + ginger chai1 small cupped bowl✓
- Dinner (Light)7:30–8:15 pmHomestyle soya matar bhurji + 1 warm phulka1 katori bhurji (~35g dry soya)✓
💡 Active Teen / Adult (2,100 kcal)?Add 1 extra phulka at dinner and 1 glass warm milk at bedtime (+380 kcal).
Today I also✓8 glasses water✓15-min walk✓7 hrs sleep✓Veg at 2 meals
DAY4
Midweek Lightness & Hydration
~1680 kcal~64 g proteinThu
- Morning Fuel6:45–7:15 amWarm water + 4 soaked almonds1 glass✓
- Breakfast8:30–9:00 amVegetable poha with green peas, onions, and peanuts1 medium bowl + ½ katori curd✓
- Tiffin / Mid-day11:00 am1 whole seasonal apple or pearsliced fresh✓
- Lunch (Thali)1:15–2:00 pm2 jowar rotis + homestyle besan kadhi + bainganwith carrot-beetroot salad✓
- Evening Snack4:30–5:00 pmSpiced buttermilk with fresh mint and hing1 tall chilled glass✓
- Dinner (Light)7:30–8:15 pmYellow moong dal khichdi with beans + plain dahi1 medium bowl + kachumber✓
💡 Tiffin Packing TipCool poha completely before packing in school boxes to prevent sogginess.
Today I also✓8 glasses water✓15-min walk✓7 hrs sleep✓Veg at 2 meals
DAY5
Speedy Chillas & Creamy Masoor
~1700 kcal~69 g proteinFri
- Morning Fuel6:45–7:15 amWarm water + 2 walnut halves1 glass✓
- Breakfast8:30–9:00 am2 Besan vegetable chillas + green mint chutneygrated carrots & coriander✓
- Tiffin / Mid-day11:00 am1 glass thin salted chaaswith roasted jeera powder✓
- Lunch (Thali)1:15–2:00 pmMillet or vegetable brown rice pulao + curd raitaloaded with seasonal veggies✓
- Evening Snack4:30–5:00 pmRoasted makhana or roasted chana + warm tea1 cupped hand✓
- Dinner (Light)7:30–8:15 pmVelvety masoor dal tadka + 2 phulkaswith steamed green beans✓
💡 Iron BoosterSqueeze fresh lemon juice over masoor dal just before eating to double iron absorption.
Today I also✓8 glasses water✓15-min walk✓7 hrs sleep✓Veg at 2 meals
DAY6
Weekend Fuel & Family Chana
~1730 kcal~67 g proteinSat
- Morning Fuel7:00–7:30 amWarm water with lemon1 glass✓
- Breakfast8:45–9:15 am2 Methi theplas + fresh homemade curdmade with whole wheat flour✓
- Tiffin / Mid-day11:15 am1 whole seasonal fruit (sweet lime / guava)fresh fruit✓
- Lunch (Thali)1:30–2:15 pm2 whole-wheat phulkas + homestyle chana masalawith grated radish & cucumber✓
- Evening Snack4:45–5:15 pmPeanut jaggery crunch (small piece) + warm watersustained natural energy✓
- Dinner (Light)7:45–8:30 pmMixed vegetable dal (lauki, carrots) + 1 phulkalight, comforting dinner✓
💡 Weekend PlanningCook a double batch of chana masala today; freeze half for quick weekday tiffins.
Today I also✓8 glasses water✓15-min walk✓7 hrs sleep✓Veg at 2 meals
DAY7
Sunday Family Lunch & Reset
~1740 kcal~70 g proteinSun
- Morning Fuel7:00–7:30 amWarm water + 4 soaked almonds1 glass✓
- Breakfast8:45–9:15 am2 Moong dal chillas + fresh green chutneycrisp on iron tawa✓
- Tiffin / Mid-day11:15 am1 glass chilled spiced buttermilkdigestive refreshment✓
- Lunch (Celebration)1:30–2:15 pmVegetable soya biryani + cooling boondi raita1 large katori + cucumber salad✓
- Evening Snack4:45–5:15 pmGinger chai + 1 cupped hand roasted chanaclean tea-time crunch✓
- Dinner (Rest)7:30–8:15 pmLight yellow dalia khichdi + plain curdcomforting Sunday finish✓
💡 Sunday ReviewCheck your kitchen pantry tonight and take your weekly measurements on page 35.
Today I also✓8 glasses water✓15-min walk✓7 hrs sleep✓Veg at 2 meals
Tap a meal to tick it off, just like in the book.
📌 See the full Week 1 fridge sheetRecipe cards
Simple, everyday Indian recipes
11 low-cost recipe cards in the book. Here are 4 of them.
Week 1 recipe
Quick Stuffed Missi Roti (Dal Alchemy)
🍽 Serves 4⏱ 15 minutes~260 kcal11 g protein
See the recipe
You need
- 1 cup leftover cooked dal (any variety)
- 2 cups whole wheat chakki atta
- 1 small onion & 1 green chilli (finely minced)
- 1 tsp carom seeds (ajwain) & kasuri methi
- ½ tsp cumin powder, salt to taste
- 1 tsp cold-pressed mustard oil for cooking
Method
- In a mixing bowl, combine whole wheat atta, minced onion, green chilli, ajwain, kasuri methi, and salt.
- Pour in the leftover cooked dal gradually, kneading into a smooth, pliable dough without extra water.
- Divide dough into golf-ball portions; roll into medium-thick round flatbreads on a floured board.
- Place on a smoking hot cast-iron tawa; cook for 1 minute until small bubbles appear.
- Flip and cook the other side, brushing lightly with a drop of oil until golden brown spots form.
- Serve piping hot with fresh homemade curd and green mint chutney.
👨👩👧 Whole-family version: For toddlers, roll into thin cigars and omit green chillies; for grandparents, keep texture very soft.
Week 2 recipe
Rich Soya Matar Bhurji (The ₹15 Protein Bowl)
🍽 Serves 4⏱ 20 minutes~260 kcal22 g protein
See the recipe
You need
- 1 cup dry textured soya granules (or minced chunks)
- 1 cup fresh or frozen green peas (matar)
- 1 large onion & 2 ripe tomatoes (finely diced)
- 1 inch ginger & 3 garlic cloves (crushed)
- ½ tsp ground coriander, cumin & garam masala
- 1 tbsp cold-pressed mustard oil, fresh coriander
Method
- Boil soya granules in salted water for 4 minutes; drain and squeeze out all excess moisture firmly.
- Heat mustard oil in an iron kadai; splutter cumin seeds, then sauté onions and ginger-garlic until golden.
- Add tomatoes, coriander powder, cumin, and salt; cook until tomatoes turn soft and pulpy.
- Add green peas and squeezed soya granules; stir-fry vigorously for 3 minutes.
- Sprinkle 3 tbsp water, cover, and simmer for 5 minutes until peas are tender and flavors marry.
- Finish with garam masala, fresh coriander, and a squeeze of lemon juice. Serve with warm phulkas.
👨👩👧 Whole-family version: Stuff into toasted whole-wheat sandwiches for kids' tiffins; serve with plain phulkas for working adults.
Week 3 recipe
Kid-Approved Whole Wheat Kathi Roll
🍽 Serves 4⏱ 20 minutes~310 kcal16 g protein
See the recipe
You need
- 4 whole-wheat phulkas (fresh or leftover)
- 150 g fresh paneer or rehydrated soya chunks
- 1 medium onion & 1 green capsicum (thinly sliced)
- 2 tbsp homemade green mint chutney
- ½ tsp chaat masala, roasted cumin & turmeric
- 1 tsp cold-pressed oil, lemon juice
Method
- Heat 1 tsp oil in a cast-iron tawa; sauté sliced onions and capsicum on high heat for 2 minutes until crisp-tender.
- Add shredded paneer or squeezed soya chunks, turmeric, cumin powder, chaat masala, and salt.
- Stir-fry vigorously for 2 minutes; turn off flame and drizzle fresh lemon juice over the filling.
- Warm the whole-wheat phulkas lightly on the tawa with a drop of oil.
- Spread 1 tsp green mint chutney down the center of each phulka; spoon the spiced filling generously.
- Roll tightly into a firm wrap; wrap lower half with parchment paper. Serve warm or pack in school tiffins.
👨👩👧 Whole-family version: For toddlers, omit green chillies and add a thin ribbon of homemade tomato dip; for teenagers, make 2 rolls.
Week 4 recipe
Sunday Celebration Vegetable & Soya Biryani
🍽 Serves 4⏱ 35 minutes~360 kcal18 g protein
See the recipe
You need
- 1.5 cups aged basmati or jeera samba rice (soaked 30 mins)
- 1 cup textured soya chunks (boiled & squeezed firmly)
- 1 cup mixed diced vegetables (carrots, beans, peas)
- 1 large onion (thinly sliced & caramelized golden)
- ½ cup fresh homemade curd & 1 tbsp biryani masala
- 1 tbsp desi ghee, fresh mint leaves & coriander
Method
- Boil soaked rice in salted water with 1 cardamom and clove until 80% cooked; drain immediately.
- In a bowl, marinate squeezed soya chunks and vegetables with curd, biryani masala, and salt for 10 minutes.
- In a heavy-bottom pot, heat 1 tbsp ghee; sauté marinated vegetables and soya for 5 minutes.
- Spread the vegetable layer evenly; top with the par-cooked rice, caramelized onions, mint, and coriander.
- Drizzle 2 tbsp water, seal with a tight lid, and cook on lowest flame ('dum') for 12 minutes.
- Turn off heat; let rest for 5 minutes. Gently fluff with a fork from bottom up. Serve with chilled raita.
👨👩👧 Whole-family version: The mild, fragrant dum cooking makes this beloved by toddlers, teenagers, and elders alike.
Real-life toolkit
Built for real Indian life
Real family life, planned for: tiffins, takeout nights, festivals and tired evenings.
- One master kadaiCook one dal with turmeric, ginger and very little salt.
- Grandparent bowlA gentle tadka of cumin and hing, soft and low in salt.
- Kids' bowlA spoon of curd or crushed peanuts stirred in for the tiffin.
- Cool before you pack3 minutes of cooling keeps rotis from turning soggy.
- Parchment, not foilRolls and parathas stay soft until lunch.
- Soft rotisWarm-water dough and a 15-minute rest.
- The one-dish ruleOrder one curry and make rice and phulkas at home.
- Smarter restaurant picksTandoori roti over butter naan, dal tadka over cream curries.
- The ₹10 snack vaultTen homemade snacks to replace packaged ones.
- A full festive menuWelcome drink to halwa for six people, costed dish by dish.
- Navratri & vratAdaptations so the whole family can join in.
- Guilt-free feastsThe flex-meal plan for special days.
- Moong khichdiPressure cooker, 3 whistles, dinner done.
- Soya bhurjiBoil, squeeze, saute, roll into a phulka.
- Leftover alchemyTen ways to turn yesterday's dal and sabzi into new meals.
What you get
What you get
30day-by-day menu pages
4fridge sheets
4shopping lists
4Sunday prep plans
11recipe cards
4weekly check-ins
11real-life toolkit guides
11family & calorie guides
1plan-finder quiz
Look inside
Real pages from the planner
Swipe → · Tap any page to zoom
📲 PDF SOFT COPY ONLY
Budget Family Meal Plan
- 146 pages, full colour PDF
- 30 day-by-day menu pages with timings
- 4 fridge sheets + shopping lists (1 person & family of 4)
- 4 Sunday prep plans + recipe cards
- 11 low-cost recipe cards
- Kids, seniors, Jain, egg and vegan adaptations
- Savings, food-waste and family trackers
BUY PDFSoft Copy Only · Check your email after payment
Rs. 699BUY HARD COPYPrinted Book + FREE PDF· OUT OF STOCK
Rs. 1,499
- Pay securely
- Get the download link on email
- Print your fridge sheets
- 📥 1 complete PDF file, 146 pages
- 📧 Download link sent to your email right after payment
- 🖨️ Print the fridge sheets and shopping lists at home
- 📴 Read offline, no internet needed
- ♾️ Lifetime access, no subscription
- 📱 Read on any device: mobile, tablet, laptop
📖 No hard copy will be dispatched
🎁 A practical gift for a new household or a busy parent who feeds the whole family.
Your questions, answered
How much will groceries cost?
The Week 1 list is about ₹850 for one person or ₹2,900 for a family of four. Prices vary by city and season, and the book has a price-spike swap guide.
Can kids and grandparents eat the same food?
Yes. You cook one pot, then serve it three ways: gentle for elders, tiffin-friendly for kids and regular for adults.
Is it vegetarian?
Yes, vegetarian at its core, with egg, Jain and vegan adaptations in the book.
Do I need special ingredients?
No. Everything comes from a regular kirana: dals, chana, soya, atta, seasonal sabzi, curd and spices.
How will I get the plan?
It's a PDF. After payment you get a download link by email. Read it on any device and print the fridge sheets and shopping lists.
Is there a printed copy?
The printed hard copy is out of stock right now. The PDF is available instantly.
Digital product (PDF soft copy only). This is an educational lifestyle and meal-planning resource for generally healthy adults. It does not diagnose, treat or replace medical advice. If you have diabetes, high blood pressure, heart, kidney or liver disease, are pregnant or breastfeeding, or take prescription medicines, consult your doctor before changing your diet. Individual results vary. Images are illustrative.
Rs. 699Get the plan
