The South Indian Healthy Plate: 7-Day Seafood, Protein & Millet Meal Planner (Tamil Nadu Style)

Eat healthy without giving up the food you love. The South Indian Healthy Plate is a 10-page, ready-to-follow guide that turns everyday Tamil Nadu meals into a balanced, affordable, high-protein week. What's inside A full 7-day plan from wake-up to dinner, with meal timings, portion sizes and prep tips. Daily calorie, protein and fibre estimates, and a chart of where each key nutrient comes from. A seafood guide covering sardine, mackerel, prawns, squid and more, with how often to eat each and how to buy and store it safely. Five budget recipes, including light fish kuzhambu, low-oil fish fry, pepper prawn masala and keerai dhal. Low-oil cooking methods, plus swaps for fried and sugary foods. A one-week grocery checklist, and tips on hydration, sleep, movement and budget meal prep.

• A full 7-day plan from wake-up to dinner, with meal timings, portion sizes and prep tips.