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Low-Sodium Calm Plate

Low-Sodium Calm Plate

Low-sodiumHeart-healthyIndia
🔥 1410 kcal💪 104g protein🍚 139g carbs🥑 46g fat🌾 23g fibreper day

Flavour built on spices, herbs and citrus instead of salt — a blood-pressure-conscious week of fresh Indian home food. (Guidance only — follow your doctor.)

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Day 1

🔥 1410 kcal 💪 108g 🌾 22g
Breakfast Besan Pudla with Vegetables + 100g grilled chicken 🍽️ 1 large Besan Pudla with Vegetables 463 kcal · P47 · C37 · F14 · 5 fib View recipe →
Lunch Paneer Bhurji and Whole Wheat Roti 🍽️ 1 cup Paneer Bhurji (150g paneer) + 2 Whole Wheat Roti 383 kcal · P25 · C29 · F19 · 5 fib View recipe →
Snack Roasted Chana (Chickpeas) 🍽️ 40g Roasted Chana (Chickpeas) 135 kcal · P7 · C19 · F3 · 5 fib View recipe →
Dinner Egg Curry and Quinoa 🍽️ Egg Curry (3 eggs) + 1 cup cooked Quinoa 429 kcal · P29 · C41 · F16 · 7 fib View recipe →

Day 2

🔥 1410 kcal 💪 105g 🌾 26g
Breakfast Moong Dal Cheela with Chutney + 100g grilled chicken 🍽️ 1.5 Moong Dal Cheela with Chutney 463 kcal · P48 · C40 · F11 · 6 fib View recipe →
Lunch Paneer Bhurji and Whole Wheat Roti 🍽️ 1 cup Paneer Bhurji (150g paneer) + 2 Whole Wheat Roti 383 kcal · P25 · C29 · F19 · 5 fib View recipe →
Snack Roasted Chana (Chickpeas) 🍽️ 40g Roasted Chana (Chickpeas) 135 kcal · P7 · C19 · F3 · 5 fib View recipe →
Dinner Spinach Dal with Garlic Tarka 🍽️ 1.5 cups Spinach Dal with Garlic Tarka 429 kcal · P25 · C56 · F12 · 10 fib View recipe →

Day 3

🔥 1410 kcal 💪 111g 🌾 25g
Breakfast Moong Dal Cheela with Chutney + 100g grilled chicken 🍽️ 1.5 Moong Dal Cheela with Chutney 463 kcal · P48 · C40 · F11 · 6 fib View recipe →
Lunch Chicken Curry with Brown Rice 🍽️ Chicken Curry (150g chicken) + 1 cup Brown Rice 383 kcal · P31 · C34 · F12 · 4 fib View recipe →
Snack Roasted Chana (Chickpeas) 🍽️ 40g Roasted Chana (Chickpeas) 135 kcal · P7 · C19 · F3 · 5 fib View recipe →
Dinner Spinach Dal with Garlic Tarka 🍽️ 1.5 cups Spinach Dal with Garlic Tarka 429 kcal · P25 · C56 · F12 · 10 fib View recipe →

Day 4

🔥 1410 kcal 💪 106g 🌾 16g
Breakfast Vegetable Upma with Peanuts + 100g grilled chicken 🍽️ 1.5 cups Vegetable Upma with Peanuts 463 kcal · P39 · C40 · F15 · 5 fib View recipe →
Lunch Chicken Curry with Brown Rice 🍽️ Chicken Curry (150g chicken) + 1 cup Brown Rice 383 kcal · P31 · C34 · F12 · 4 fib View recipe →
Snack Spiced Buttermilk (Chaas) 🍽️ 1.5 cups Spiced Buttermilk (Chaas) 135 kcal · P7 · C10 · F7 · 0 fib View recipe →
Dinner Egg Curry and Quinoa 🍽️ Egg Curry (3 eggs) + 1 cup cooked Quinoa 429 kcal · P29 · C41 · F16 · 7 fib View recipe →

Day 5

🔥 1410 kcal 💪 106g 🌾 16g
Breakfast Vegetable Upma with Peanuts + 100g grilled chicken 🍽️ 1.5 cups Vegetable Upma with Peanuts 463 kcal · P39 · C40 · F15 · 5 fib View recipe →
Lunch Chicken Curry with Brown Rice 🍽️ Chicken Curry (150g chicken) + 1 cup Brown Rice 383 kcal · P31 · C34 · F12 · 4 fib View recipe →
Snack Spiced Buttermilk (Chaas) 🍽️ 1.5 cups Spiced Buttermilk (Chaas) 135 kcal · P7 · C10 · F7 · 0 fib View recipe →
Dinner Egg Curry and Quinoa 🍽️ Egg Curry (3 eggs) + 1 cup cooked Quinoa 429 kcal · P29 · C41 · F16 · 7 fib View recipe →

Day 6

🔥 1410 kcal 💪 95g 🌾 27g
Breakfast Vegetable Upma with Peanuts + 100g grilled chicken 🍽️ 1.5 cups Vegetable Upma with Peanuts 463 kcal · P39 · C40 · F15 · 5 fib View recipe →
Lunch Mixed Vegetable Sabzi and Dal 🍽️ 1 cup Mixed Vegetable Sabzi + 0.75 cup Dal 383 kcal · P20 · C49 · F12 · 10 fib View recipe →
Snack Roasted Chana (Chickpeas) 🍽️ 40g Roasted Chana (Chickpeas) 135 kcal · P7 · C19 · F3 · 5 fib View recipe →
Dinner Egg Curry and Quinoa 🍽️ Egg Curry (3 eggs) + 1 cup cooked Quinoa 429 kcal · P29 · C41 · F16 · 7 fib View recipe →
🔒 Days 5–7, every recipe & the shopping list$1 unlocks this plan and all 56 others — forever🔓 Unlock everything

General wellness guidance, not medical advice. 'Make it mine' resizes every portion to your own goal & keeps your allergies out.