Grocery + meal prep + expectations
The “easy mode” version: repeatable groceries, simple prep, and a few habits that keep fat loss consistent without strength loss.
Weekly grocery list (eggitarian, Indian)
Protein anchors
- Eggs + egg whites (or liquid whites)
- Low‑fat paneer
- Tofu
- Whey protein
- Curd / buttermilk
Carbs (portion-controlled)
- Rice / atta (chapati)
- Idly/dosa batter ingredients
- Fruits (banana, guava/orange seasonal)
Veg + fiber
- Spinach/greens, beans, carrots
- Cucumber, tomato, onions
- Capsicum, cabbage/cauli (optional)
- Dal/sambar vegetables
Electrolytes
- Salt + lemon
- Coconut water (occasionally)
2-hour weekly prep (simple)
- Boil eggs for 2–3 days.
- Batch cook a sambar or dal base (high fiber + micronutrients).
- Paneer/tofu: pre-cut and store (3–4 meals ready).
- Chop salad veg (cucumber/tomato/onion) for quick plates.
- Decide your default pre-workout and post-workout options for the week (remove decision fatigue).
Sustainable habits (the 80/20)
- Hit protein first: 30–50 g per meal window (whey/whites/paneer/tofu).
- Measure oil for cooking (biggest hidden calorie lever).
- Keep cardio mostly Zone 2; steps are your main lever.
- Consistent sleep timing matters more than perfect sleep.
- If adherence is hard, track only: calories, protein, steps, sleep.
Realistic expectations
2 weeks
Waist slightly down; face less puffy; scale may fluctuate.
1 month
Typical: ~1.5–3.0 kg down with strength mostly maintained.
3 months
Major physique change if adherence + sleep consistency improve.