TrainersEye — Indian Heart-Healthy Vegetarian Diet Plan (Antioxidant & Omega Boost)

Daily Calories:

Instructions: Select ONE option per meal. Emphasize foods high in Omega-3 fatty acids, antioxidants, and anti-inflammatory spices. Strictly avoid refined sugars and trans-fats. | Hydration: Drink 3–5 litres of water. Infuse with lemon or cucumber for added vascular benefits. | Fats: Prioritize healthy plant fats (flax, pumpkin seeds, olive oil). Limit total saturated fat intake to <5-6% of daily calories.

🌅 Meal 1 — Breakfast 7:00 – 9:00 AM

#	Meal Option & Ingredients	Quantity	Macros & Calories
A	Chirer Polao with Groundnut & Green PeasLow-Oil Tempering Flattened rice tossed with peas, carrot and groundnut in a measured spoon of mustard oil. Poha absorbs far less fat than a fried breakfast and the mustard oil supplies a favourable MUFA-to-saturate ratio.	1.5 cups Chirer Polao 10g Groundnut 2 cups Chirer Polao 15g Groundnut 1 glass Buttermilk 2.5 cups Chirer Polao 20g Groundnut 1 glass Buttermilk 1 Banana	~370 kcal~500 kcal~625 kcal P: 25g32g40g \| Fiber: 50g68g85g \| F: 8g11g14g
B	Bhapa Moong Dal Bora with Tomato ChutneySteam-Set, Not Deep-Fried Soaked split green gram ground and steamed into soft dumplings instead of deep-fried bora, served with a no-sugar tomato chutney. Removing the fryer takes roughly a third of the energy out of the traditional dish.	5 Bhapa Bora 2 tbsp Chutney 7 Bhapa Bora 3 tbsp Chutney 1 glass Buttermilk 9 Bhapa Bora 3 tbsp Chutney 1 glass Buttermilk 1 Pear	~380 kcal~505 kcal~630 kcal P: 20g27g34g \| Fiber: 55g72g90g \| F: 9g12g15g

☀️ Meal 2 — Lunch 12:30 – 2:00 PM

#	Meal Option & Ingredients	Quantity	Macros & Calories
A	Sorshe Bori Diye Lau with Red RiceMustard MUFA Base Bottle gourd cooked in a ground mustard paste with sun-dried lentil bori, over unpolished red rice. Mustard paste carries flavour with very little added oil, and the gourd keeps the sodium and energy load low.	1.5 cups Lau ½ cup Red Rice 2 cups Lau ¾ cup Red Rice 1 bowl Dal 2.5 cups Lau 1 cup Red Rice 1 bowl Dal	~485 kcal~645 kcal~805 kcal P: 28g37g46g \| Fiber: 68g90g113g \| F: 11g15g19g
B	Chholar Dal with Ajwain Ruti & Jhinge Bhaja-Free PoriyalCoconut-Restricted Bengal gram cooked in the Bengali style but with the coconut and ghee finish withdrawn, served with ridge gourd sauteed dry and an ajwain flatbread. Removing the coconut garnish is the single largest saturated-fat saving available in this dish.	1 cup Chholar Dal 1 Ruti 1 cup Jhinge 1.5 cups Chholar Dal 2 Ruti 1.5 cups Jhinge 2 cups Chholar Dal 3 Ruti 2 cups Jhinge	~485 kcal~645 kcal~810 kcal P: 26g35g44g \| Fiber: 70g93g116g \| F: 11g15g19g

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

#	Meal Option & Ingredients	Quantity	Macros & Calories
A	Muri Makha with Mustard Oil & Kalo JeereSodium Controlled Puffed rice mixed with chopped onion, tomato, green chilli, a few drops of mustard oil and nigella seed, made without the usual salted chanachur. This keeps the familiar evening ritual while removing most of its sodium.	2 cups Muri Makha 2.5 cups Muri Makha 1 cup Lemon Tea 3 cups Muri Makha 1 cup Lemon Tea 1 Guava	~225 kcal~295 kcal~370 kcal P: 11g14g18g \| Fiber: 30g40g50g \| F: 7g9g11g
B	Aam Pora Sherbet with Roasted Flattened RicePotassium Forward Roasted raw mango pulp whisked into water with mint and a trace of black salt, taken with dry-roasted flattened rice. Raw mango and mint supply potassium and fluid at the hottest point of the day without added sugar.	1 glass Aam Pora 20g Roasted Chirer 1 glass Aam Pora 30g Roasted Chirer 1 Orange 1 glass Aam Pora 40g Roasted Chirer 1 Orange	~225 kcal~295 kcal~370 kcal P: 12g16g20g \| Fiber: 28g38g48g \| F: 7g9g11g

🌙 Meal 4 — Dinner 7:30 – 9:00 PM

#	Meal Option & Ingredients	Quantity	Macros & Calories
A	Bhapa Soya with Kalo Jeere Aloo & Atta RutiZero Fry Protocol Soya chunks steamed in a mustard-and-yoghurt paste in the bhapa method, with nigella-tempered potato and wholewheat ruti. Steaming in a sealed vessel needs no cooking fat at all, which is what makes this the lowest-fat dinner in the plan.	1 cup Bhapa Soya ½ cup Aloo 1 Ruti 1.5 cups Bhapa Soya ¾ cup Aloo 2 Ruti 2 cups Bhapa Soya 1 cup Aloo 2 Ruti 1 tsp Mustard Oil	~420 kcal~555 kcal~695 kcal P: 30g40g50g \| Fiber: 52g70g88g \| F: 10g13g16g
B	Lau Ghonto with Moong Dal & Barnyard MilletOvernight Fluid Ease Bottle gourd slow-cooked with roasted split green gram into a light evening ghonto, served over barnyard millet. Low in sodium and fat but high in water and potassium, so it settles overnight fluid load without leaving the patient hungry.	1.5 cups Lau Ghonto ½ cup Barnyard Millet 2 cups Lau Ghonto ¾ cup Barnyard Millet 2.5 cups Lau Ghonto 1 cup Barnyard Millet 1 tsp Mustard Oil	~420 kcal~555 kcal~690 kcal P: 28g37g47g \| Fiber: 54g72g90g \| F: 10g13g16g

Daily Total (approx.)

~2000kcal

~85gProtein

~42gFiber

~60gFat

Tracking & Adaptation: Strict adherence to antioxidant-rich foods helps reduce vascular inflammation. Track your lipid profile and CRP levels every 8-12 weeks. Modify calorie intake based on weight management goals.

Nutraceutical Support: Discuss supplementing with CoQ10, Curcumin (Turmeric extract), or highly purified Omega-3 with your cardiologist to further support endothelial function and combat oxidative stress.

Protocol designed by the clinical team of MMSx Certified Professionals (MMSx Authority).

Extensive Disclaimer & Precautions: This educational meal plan is for cardiovascular support and is NOT medical advice, diagnosis, or treatment. Dietary shifts can interact with medications (like statins or blood pressure drugs). Rapid changes may cause digestive issues or affect blood lipids unpredictably. Consult your physician or cardiologist BEFORE starting—especially if you have heart disease, diabetes, or kidney issues. Regular blood tests are mandatory. Do not stop prescribed medications. Seek immediate medical help if you experience chest pain or dizziness.

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INDIAN HEART-HEALTHY VEGETARIAN DIET PLAN — ANTIOXIDANT & OMEGA BOOST