Indian food is one of the most budget-friendly cuisines in the world, yet somehow most "budget meal plan" content ignores it entirely in favour of pasta and soup.
A dal costs pennies to make and feeds four people. A good aloo gobi uses ingredients that cost under £3. A simple chicken karahi for a family of four comes in well under £8. The South Asian pantry — lentils, flour, rice, onions, spices — is designed for cooking well on very little.
This plan feeds a family of four authentic Indian meals for an entire week on a £50 grocery budget. It assumes you already have basic spices (see pantry essentials below if you don't).
The £50 Budget Breakdown
| Category | Budget |
|---|---|
| Proteins (chicken, eggs, lentils) | £18 |
| Vegetables & produce | £12 |
| Dairy (yoghurt, butter, milk) | £6 |
| Dry goods (rice, atta, lentils) | £8 |
| Misc (oil, tinned tomatoes, etc.) | £6 |
| Total | £50 |
The 7-Day Meal Plan
Monday
Dinner: Masoor dal + jeera rice + aloo sabzi (potato stir-fry) Cost: ~£2.80 for four people Why: Masoor dal (red lentils) is one of the cheapest protein sources available. A 500g bag costs under £1 and makes 6–8 portions.
Tuesday
Dinner: Chicken karahi + roti + kachumber salad Cost: ~£6.50 for four Why: Chicken thighs (bone-in) are significantly cheaper than breast and better for karahi. Buy in bulk — a 1.5kg pack at Asda or Tesco costs £4–5.
Wednesday
Dinner: Chana masala (chickpea curry) + rice Cost: ~£2.20 for four Why: Tinned chickpeas, tinned tomatoes, and spices. One of the cheapest and most satisfying dinners possible.
Thursday
Dinner: Egg curry + roti Cost: ~£2.50 for four Why: 8 eggs, onions, tomatoes, spices. Quick, cheap, high-protein, universally liked.
Friday
Dinner: Keema matar (minced lamb/beef with peas) + rice Cost: ~£7 for four Why: 500g mince + frozen peas. Mince is one of the cheapest meat options, frozen peas are pennies, and the dish tastes like it cost three times as much.
Saturday
Dinner: Daal makhani (black lentil dal) + naan + raita Cost: ~£3.50 for four Why: Black lentils (urad dal) are cheap and the long cooking time transforms them into something special. Supermarket naan adds minimal cost.
Sunday
Dinner: Vegetable biryani (or chicken biryani if budget allows) Cost: ~£5 vegetarian / £9 chicken for four Why: Biryani uses rice (cheap), whole spices you already have, and whatever protein fits the budget. Vegetable biryani with potatoes, peas, and onions is deeply satisfying and costs almost nothing.
Total estimated food cost for week: £29–£34 — well under the £50 budget, leaving room for breakfasts, lunches, and pantry top-ups.
The Budget Shopping List
Proteins
- Chicken thighs (bone-in) — 1.5 kg (~£4–5, Asda/Tesco)
- Minced lamb or beef — 500g (~£3.50)
- Eggs — 12 pack (~£2)
- Masoor dal (red lentils) — 500g (~£0.80)
- Urad dal (black lentils) — 500g (~£1.20, Asian grocery)
- Tinned chickpeas — 2 tins (~£0.80)
Vegetables & Produce
- Onions — 3 kg bag (~£1.50)
- Tomatoes — 6 medium or 2 tins (~£1)
- Potatoes — 2.5 kg bag (~£1.50)
- Frozen peas — 900g bag (~£0.90)
- Garlic — 1 bulb (~£0.40)
- Ginger — small piece (~£0.40)
- Green chillies — small bag (~£0.40)
- Coriander — 1 bunch (~£0.60)
- Lemon — 2 (~£0.50)
Dairy
- Natural yoghurt — 500g (~£0.90)
- Butter — 250g (~£1.60)
Dry Goods
- Basmati rice — 2 kg (~£2.50)
- Atta (whole wheat flour) — 1.5 kg (~£1.50)
- Supermarket naan — pack of 4–6 (~£1)
Oils & Tinned
- Sunflower oil — 1 litre (~£1.50)
- Tinned tomatoes — 2 tins (~£0.80)
Total: approximately £28–£32
Budget Tips for South Asian Cooking
Buy from Asian grocery shops. Spices, lentils, rice, atta, and yoghurt are significantly cheaper at South Asian grocery shops than at mainstream supermarkets. A 1 kg bag of masoor dal is £0.80–£1 at an Asian grocer and £2–3 at Tesco.
Buy spices in bulk. Once you've stocked your spice shelf (an initial investment of ~£15–20), the ongoing cost of Indian cooking is very low. Spices bought in bulk from Asian grocers cost a fraction of supermarket prices.
Chicken thighs over breast. Bone-in thighs are cheaper, more flavourful, and better for curries. Breast is for dishes where texture matters — which is most Western cooking, not most South Asian cooking.
Lentils are your protein backbone. Two to three dal nights per week cuts your protein costs significantly. Dal is nutritionally complete as a protein when eaten with rice or roti.
Cook once, eat twice. Every dish in this plan produces leftovers for the next day's lunch. This isn't just convenient — it's how Indian cooking is meant to work.
Never waste coriander. Buy one bunch, use the stems in cooking (they have more flavour than the leaves anyway), use the leaves for garnish, and freeze any remaining leaves. A single bunch of coriander should last a full week.
Essential Spice Shelf (One-Time Investment)
If you're starting from scratch, this is what you need. Buy from an Asian grocery shop to save significantly:
- Cumin seeds, coriander powder, cumin powder, turmeric, red chilli powder, garam masala — these six handle 80% of Indian cooking
- Bay leaves, cardamom pods, cinnamon sticks, cloves — for biryanis and slow-cooked dishes
- Mustard seeds, dried fenugreek — for tempering and specific dishes
Total one-time cost from an Asian grocer: ~£12–15. These last 6–12 months and unlock weeks of meals.
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Frequently Asked Questions
Is Indian food actually cheap to make at home?
Yes — Indian home cooking is among the most affordable cuisines. Lentil-based meals cost under £3 for a family of four. Chicken curries come in under £8. The spice shelf is an upfront investment but repays itself many times over.
Where's the cheapest place to buy Indian groceries in the UK?
Asian grocery shops (Indian, Pakistani, Bangladeshi) are consistently cheaper than mainstream supermarkets for spices, lentils, rice, atta, and frozen goods. Chains like Apna and independent Asian supermarkets in most UK cities offer significant savings. Online options like Spices of India also offer good prices.
Can I feed a family of 4 Indian food for less than £30 a week?
Yes, if you focus on dal, vegetable-based dishes, and eggs for proteins. A vegetarian Indian week for four people can comfortably come in at £20–25 including all meals.
What's the cheapest South Asian protein?
Eggs and lentils are the cheapest proteins for South Asian cooking. Masoor dal at under £1 for 500g provides 6–8 servings. Eggs at around £2 for 12 are one of the cheapest complete proteins available.