Millet Table

Your weekly diet chart, the meals you pick, and the cart that follows from them.

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Monday

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Shopping day & meal variety settings
I usually shop on
Meal variety

Week plan

Pick the option you'll actually cook — the cart and Today follow your picks.

Leave a slot on Auto and it rotates through that day's chart options week to week, so you're not eating the same thing every Monday. Pick a specific dish to pin it for that weekday every week; swap just-for-today from the Today tab instead.

Shopping cart

People eating
1

Quantities are working estimates per serving derived from the chart's portions (e.g. 2 dosas ≈ 60 g quinoa + 20 g urad; a mudde ≈ 60 g flour; sambar ≈ 35 g toor dal). "Until next shop" covers exactly the days between now and your next marked shopping day, based on the meals actually planned for them (Auto rotation included) — set your shopping days above on the Today tab. Pantry staples are listed without amounts — tick them if you're out. Checks are saved per trip.

Avoid

  • All ganji, coolies, porridges, malt, amblee
  • Bakery: biscuits, buns, puffs, cakes; maida & refined products like cornflakes, muesli
  • Sugar, jaggery, honey, artificial sweeteners, jam, glucose
  • Potato, tapioca, colocasia, yam, sweet potato, sweet corn
  • Pickles, papads; fried/oily food, namkeens, mixtures, samosa, chips, chakli, bhajji
  • Fruit juices, tender coconut water, coconut (dry and fresh)
  • Dates, figs, raisins; jackfruit, banana, grapes, chikku, custard apple, mango, pineapple, watermelon, muskmelon
  • Alcohol, tobacco

Fruit list

Preferred (circled)

  • Apple, guava, pomegranate, water apple

Also allowed

  • Orange, mosambi, passion fruit, starfruit, dragonfruit, avocado, berries, papaya, plum, jamun, kiwi

1 fruit a day, morning half only, with seeds on top.

Rice & grain rules

  • Any rice only in the afternoon: arka rice / barnyard millet (jeera jhangora), rajmudi, brown rice; white rice at most 2× a week
  • Quinoa or barley can replace rice
  • Rolled or steel-cut oats only in the morning
  • No mixing millets — one millet per serving
  • Handwritten rotation: 2 days adai/pesarattu, 2 days quinoa, 2 days barley, 2 days low-carb multi-seed atta or wheat chapathi, 2 days dosa/idli

Lunch & dinner protein sides

  • Chicken / fish: 2–3 pieces grilled or tandoor (lunch only)
  • Egg whites: 3 per day, 4 times a week
  • Soya chunks: 150–200 g · Tofu / paneer: 3–4 cubes
  • Sprouts salad with curd: 1 cup · Boiled chana salad / usli / sundal: 1 small, no coconut
  • Other options noted: tempeh, rajma, chana

Plate method

VEG GRAIN PROTEIN
  • Half the plate: vegetables and salad
  • Quarter: millet, roti or the small rice serving
  • Quarter: dal, egg whites, paneer, sprouts or lean meat

Smoothies

Green smoothie (every morning)

  • 1 medium cucumber (150 g, peeled), 50 g apple, 2 amla
  • Coriander, curry and mint leaves
  • ⅛ tsp turmeric, ⅛ tsp cinnamon, water

Yogurt smoothie

  • Cucumber, mint, ginger, thick curd, jeera

Recipes from the chart

Millet batter — two ways

Fermented: 1 cup of one millet (jowar, barley, bajra or barnyard) + ½ cup urad dal, soaked at least 6 hours, ground, fermented at room temperature 8–10 hours.

Instant: millet flour + water to a thin, pourable batter. Add chopped onion, green chilli and spices to the batter.

Quinoa upma

1 cup quinoa, 2 cups water, ½ tsp mustard, ½ tsp cumin, 8–10 curry leaves, 1 cup chopped carrot/peas/beans, 1 onion, 2 slit green chillies, ¼ tsp turmeric, salt, 1 tbsp lemon juice, 1 tbsp oil.

  1. Dry-roast quinoa until aromatic; set aside.
  2. Heat oil; add mustard, cumin, curry leaves.
  3. Sauté onion and chilli until translucent.
  4. Add vegetables and turmeric; sauté a few minutes.
  5. Add water, boil, salt; stir in quinoa gradually.
  6. Cook low until water is absorbed.
  7. Off heat, add lemon; garnish with coriander.
Bajra dosa

1 cup bajra flour, ½ tbsp cumin, 2 chopped green chillies, 1-inch grated ginger, water, salt, oil.

  1. Mix flour, cumin, chilli, ginger.
  2. Add water to a thin, pourable batter.
  3. Pour a ladle on a hot non-stick pan, spread thin.
  4. Drizzle oil at the edges; cook golden both sides. Serve with chutney or sambar.
Rajgira roti

1 cup rajgira flour, warm water, pinch of salt. Serves 4–5, 25 min.

  1. Mix flour and salt; knead with warm water into a soft dough.
  2. Divide into balls, roll flat.
  3. Cook on a medium tawa until light brown spots appear on both sides.
Besan dosa

1 cup besan, 1 cup chopped onion, 1 green chilli, coriander leaves, 1 tsp cumin, salt. Mix with 1½ cups water and cook as thin dosas.