Grocery List
What to stock in your kitchen
A general guide, not a strict shopping list — pick what's fresh, seasonal and available to you.
Grains & Staples
RiceBrown RiceAttaOatsDaliaMilletsPohaRava
Pulses & Protein
Moong DalMasoor DalToor DalChanaRajmaChickpeasRoasted ChanaEggsPaneer/Tofu
Vegetables (Seasonal & Varied)
Leafy GreensCarrotsBeansGourdsTomatoesCapsicumCauliflowerCabbagePumpkinOkraBrinjal
Fruits (Seasonal)
Choose a variety of seasonal fruits
Others
CurdButtermilkNutsSeedsBasic SpicesHealthy OilsIodized Salt
⚠️ Make These Occasional (Not Everyday Foods)
Sugary Drinks
Excess Sugar in Tea/Coffee
Deep-Fried Foods
Highly Processed Snacks
Frequent Sweets/Desserts
Very Salty Packaged Foods
Heavy Late-Night Meals
Choose real, minimally processed foods most of the time.
The Rulebook
The 12 Rules
1
Don't starve yourself.
2
Don't chase rapid weight loss.
3
Eat a variety of foods.
4
Include vegetables & fruit every day.
5
Include a protein-rich food with meals.
6
Prefer minimally processed foods.
7
Drink water according to thirst.
8
Walk every day.
9
Give your mind some quiet time.
10
Prioritize sleep.
11
Don't turn one meal into an "off day."
12
The real goal is what you continue after Day 12.
🚀 Day 12 — Your Commitment
Print this page or copy it into your notes app on your last day.
Three things I want to continue:
1. ______________________________
2. ______________________________
3. ______________________________
One thing I want to stop doing:
______________________________
One thing I want to make more time for:
______________________________
Important safety note: This program is general wellness information, not medical treatment or individualized nutrition advice. People with medical conditions, food allergies, eating-related concerns, or special nutrition needs should speak with a qualified healthcare professional before making significant dietary or exercise changes. Stop any activity if you feel unwell and seek appropriate medical care when needed.