Goal: Support flexible arteries, reduce BP, inflammation, and insulin resistance.
Daily Routine:
🍋 Morning: Warm water + lemon + 1 tsp chia seeds + pink salt
🌞 Eating window: 8 AM – 6 PM
💧 Hydration: 8–10 glasses water + coriander/coconut water
🧘 Breathwork: 10 mins nadi shodhana + 10 min post-meal walks
🗓️ Day 1
| Time | Meal |
|---|
| 🌅 Breakfast | Millet dosa + coconut chutney + amla juice |
| 🥗 Mid-morning | Cucumber + beetroot + tulsi + flax oil drizzle |
| 🍱 Lunch | Red rice + bottle gourd curry + curd + 1 tsp sesame seeds |
| ☕ Evening | Green tea + roasted black chana |
| 🌙 Dinner | Moong dal soup + palak stir-fry + ½ sweet potato |
🗓️ Day 2
| Time | Meal |
|---|
| 🌅 Breakfast | Overnight oats with chia, almond milk, pumpkin seeds, berries |
| 🥗 Mid-morning | Watermelon + mint leaves |
| 🍱 Lunch | Quinoa + beetroot–tofu stir-fry + okra curry + salad |
| ☕ Evening | Moringa tea + puffed millet |
| 🌙 Dinner | Moong cheela + tomato chutney + sautéed amaranth greens |
🗓️ Day 3
| Time | Meal |
|---|
| 🌅 Breakfast | Sprouted mung salad + lemon + rock salt + soaked almonds |
| 🥗 Mid-morning | Apple + 1 tsp flax seeds |
| 🍱 Lunch | Bajra khichdi + carrot–methi sabzi + curd |
| ☕ Evening | Hibiscus tea + boiled groundnuts |
| 🌙 Dinner | Vegetable soup + sautéed moringa leaves + ½ avocado |
🗓️ Day 4
| Time | Meal |
|---|
| 🌅 Breakfast | Idli + coriander chutney + tulsi water |
| 🥗 Mid-morning | Pomegranate + walnuts |
| 🍱 Lunch | Ragi roti + bottle gourd curry + flaxseed salad |
| ☕ Evening | Coriander seed water + roasted sunflower seeds |
| 🌙 Dinner | Horse gram soup + stir-fried spinach + red rice flakes upma |
🗓️ Day 5
| Time | Meal |
|---|
| 🌅 Breakfast | Chia–banana smoothie (unsweetened) + soaked cashews |
| 🥗 Mid-morning | Orange + fresh coconut |
| 🍱 Lunch | Little millet pongal + mixed veg + curd + curry leaves |
| ☕ Evening | Green tea + roasted makhana |
| 🌙 Dinner | Clear moong dal + sautéed gongura + ½ baked beetroot |
🗓️ Day 6
| Time | Meal |
|---|
| 🌅 Breakfast | 2 boiled eggs + sautéed moringa + 1 slice whole grain toast |
| 🥗 Mid-morning | Guava + 1 tsp pumpkin seeds |
| 🍱 Lunch | Brown rice + ridge gourd curry + 2 tsp sesame + curd |
| ☕ Evening | Moringa–tulsi tea + peanut–flax laddoo |
| 🌙 Dinner | Lentil soup + sautéed greens + ½ avocado or beetroot salad |
🗓️ Day 7
| Time | Meal |
|---|
| 🌅 Breakfast | Smoothie: Amla + spinach + chia + coconut water |
| 🥗 Mid-morning | Papaya with mint |
| 🍱 Lunch | Foxtail millet upma + curry leaf chutney + veg curry |
| ☕ Evening | Hibiscus–cinnamon tea + sunflower seeds + jaggery ball |
| 🌙 Dinner | Palak mung dal + sautéed red amaranth + carrot sticks |
🧾 Weekly Add-ons for Blood Pressure Support
| Item | Purpose |
|---|
| 🌿 Triphala (night) | Gut reset, natural detox, BP calming |
| 💊 Magnesium glycinate (night) | Improves sleep, relaxes vessels |
| 🍵 Herbal waters | Coriander–cumin–fennel (CCF) water for inflammation |
| 🧃 Nitrate-rich juices | Beet-spinach-carrot juice for nitric oxide boost |
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