TrainersEye — Indian Heart Care Meal Plan

Daily Calories:

Instructions: Select ONE option per meal. Strictly limit sodium (<1500mg/day). Avoid all trans-fats and processed foods. | Hydration: Drink 2.5–3 liters of water unless on fluid restriction by your cardiologist. | Fats: Use only cold-pressed Mustard, Olive, or Rice Bran oil in extreme moderation. NO ghee or butter.

🌅 Meal 1 — Breakfast 7:30 – 8:30 AM

#	Meal Option & Ingredients	Quantity	Macros & Calories
A	Ragi Malt Porridge with Roasted Groundnut & BananaMagnesium Dense Sprouted finger-millet flour cooked into a smooth malt with low-fat milk, finished with crushed roasted groundnut and sliced banana. Ragi is among the densest calcium and magnesium sources in the Indian grain set; magnesium moderates vascular smooth-muscle tone.	1 cup Ragi Malt 10g Groundnut 1 small Banana 1.5 cups Ragi Malt 15g Groundnut 1 Banana 2 cups Ragi Malt 20g Groundnut 1 Banana 5 Soaked Almonds	~375 kcal~505 kcal~630 kcal P: 22g29g36g \| C: 54g72g90g \| F: 8g11g14g
B	Sprouted Matki Poha with Drumstick & LimeIron Bioavailable Flattened rice steamed with sprouted matki, drumstick pieces and turmeric, finished with generous lime. The vitamin C from lime substantially raises absorption of the non-haem iron in the sprouts.	1.5 cups Matki Poha 2 cups Matki Poha 1 glass Buttermilk 2.5 cups Matki Poha 1 glass Buttermilk 1 Pear	~375 kcal~500 kcal~625 kcal P: 26g34g42g \| C: 48g64g80g \| F: 9g12g15g

☀️ Meal 2 — Lunch 1:00 – 2:00 PM

#	Meal Option & Ingredients	Quantity	Macros & Calories
A	Kodo Millet Khichdi with Sahjan Leaves & CurdVasodilator Support Kodo millet and split moong cooked together with drumstick (moringa) leaves, served with low-fat curd. Moringa leaf contributes isothiocyanates and potassium, both linked to improved arterial compliance; kodo millet carries a low glycaemic load.	1 cup Khichdi ½ cup Curd 1 bowl Salad 1.5 cups Khichdi ¾ cup Curd 1 bowl Salad 2 cups Khichdi 1 cup Curd 1 bowl Salad 1 tsp Mustard Oil	~485 kcal~645 kcal~805 kcal P: 30g40g50g \| C: 64g85g106g \| F: 12g16g20g
B	Chana Dal & Tinda Sabzi with Multigrain PhulkaSat-Fat Restricted Bengal gram simmered with round gourd and tomato, tempered in a measured teaspoon of mustard oil rather than ghee. Chana dal has one of the lowest glycaemic indices among Indian pulses and supplies folate, which lowers circulating homocysteine.	1 cup Chana Dal 1 cup Tinda 1 Phulka 1.5 cups Chana Dal 1.5 cups Tinda 2 Phulkas 2 cups Chana Dal 2 cups Tinda 3 Phulkas	~485 kcal~645 kcal~810 kcal P: 24g32g40g \| C: 72g96g120g \| F: 11g15g19g

🍵 Meal 3 — Evening Snack 4:30 – 5:30 PM

#	Meal Option & Ingredients	Quantity	Macros & Calories
A	Sprouted Ragi Balls with Cinnamon ButtermilkSlow Glycaemic Steamed sprouted finger-millet balls rolled with a trace of jaggery, taken with cinnamon-spiced thin buttermilk. Sprouting raises available iron and lowers phytate, and the drink replaces the salted namkeen that usually occupies this slot.	2 Ragi Balls 1 glass Cinnamon Chaas 3 Ragi Balls 1 glass Cinnamon Chaas 4 Ragi Balls 1 glass Cinnamon Chaas 1 Apple	~220 kcal~290 kcal~360 kcal P: 9g12g15g \| C: 32g42g52g \| F: 6g8g10g
B	Cucumber–Mint Chaas with Roasted Sunflower SeedsSodium Neutral Thin churned curd blended with grated cucumber, mint and roasted cumin, served without added salt, alongside dry-roasted sunflower seeds. The combination is deliberately sodium-neutral and supplies potassium and vitamin E at the point in the day when salted snacking usually occurs.	1 glass Cucumber Chaas 12g Sunflower Seeds 1 glass Cucumber Chaas 18g Sunflower Seeds 1 Orange 1 glass Cucumber Chaas 24g Sunflower Seeds 1 Orange	~225 kcal~295 kcal~370 kcal P: 13g17g21g \| C: 27g36g45g \| F: 7g9g12g

🌙 Meal 4 — Dinner 7:30 – 8:30 PM

#	Meal Option & Ingredients	Quantity	Macros & Calories
A	Flaxseed-Crusted Soya Keema with Lauki & Bajra RotiPlant Omega-3 Textured soya mince cooked dry with onion, tomato and ajwain, finished with coarsely ground flaxseed, served with bottle gourd and pearl-millet roti. Flax ALA and soya protein together address the two levers of the lipid panel without any animal fat.	1 cup Soya Keema 1 cup Lauki 1 Bajra Roti 1.5 cups Soya Keema 1.5 cups Lauki 2 Bajra Rotis 2 cups Soya Keema 2 cups Lauki 2 Bajra Rotis 1 tsp Mustard Oil	~410 kcal~545 kcal~680 kcal P: 32g42g52g \| C: 50g67g84g \| F: 9g12g15g
B	Rajgira Roti with Lobia Masala & Steamed TindaPlant Sterol Source Amaranth flour roti served with black-eyed peas in a light onion-tomato masala and steamed round gourd. Amaranth is one of the few grains carrying meaningful plant sterols, which compete with cholesterol for intestinal absorption sites.	1 Rajgira Roti 1 cup Lobia 1 cup Tinda 2 Rajgira Rotis 1.5 cups Lobia 1.5 cups Tinda 2 Rajgira Rotis 2 cups Lobia 2 cups Tinda 1 tsp Mustard Oil	~420 kcal~555 kcal~695 kcal P: 26g35g44g \| C: 56g75g94g \| F: 10g13g16g

Daily Total (approx.)

~2000kcal

~85gProtein

~260gCarbs

~60gFat

Tracking & Precautions: This plan restricts saturated fats, cholesterol, and sodium. Avoid added table salt entirely. Read food labels for hidden sodium in sauces, breads, and preserved foods. Maintain daily step counts as advised by your physician.

Clinical Interactions: If you are on anti-hypertensive drugs, statins, or blood thinners, sudden dietary shifts (especially vitamin K from greens or potassium levels) can affect medication efficacy.

Protocol formatted for standard clinical parameters by MMSx Authority.

EXTENSIVE DISCLAIMER: This document provides nutritional information only and does NOT constitute medical advice. Heart conditions (CAD, Arrhythmia, CHF) require personalized care. ALWAYS CONSULT YOUR DOCTOR OR CARDIOLOGIST before beginning this or any diet system. Never discontinue medications without medical supervision.

TrainersEye Medical Diet System

INDIAN HEART CARE PLAN A (LOW SODIUM / HIGH FIBER)