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This 14-day Indian DASH meal plan adapts the NHLBI DASH framework [1] to Indian cuisine — sodium under 2,000 mg/day, potassium 3,500+ mg, calcium 1,000+ mg, and zero pickle/papad/store-bought masalas. Indian salt intake averages 12.5 g/day, more than 2× the WHO recommendation of <5 g/day [2]. The fix isn't bland — it's flavor through fresh spices, hing, ginger, lemon, and tamarind instead of salt. The Lancet's Indian salt-substitution trial [3] showed potassium-based salt substitutes significantly reduce blood pressure in rural Indian populations. Daily target 1,800 kcal split 450/540/270/540, with cooking salt capped at 3 g/day (~½ teaspoon). The plan rotates across north (dal-roti-sabzi without pickle), south (idli-sambar without papad), western (gujarati flavors without sweetened kadhi), and eastern (machher jhol without salted preserves). Per ICMR-NIN 2024 [4], the same rules apply: minimize processed foods, eat 8 food groups weekly, use iodized salt sparingly. Banana 1× daily for potassium; curd or chaas at lunch + dinner for calcium and probiotic support. Day 1 starts Sunday.
Click any day to see the full meal breakdown with macros. Days are interchangeable — eat all 14 within 2 weeks in any order.
Most of the week’s cooking happens on Sunday. Doing the prep up-front means weekday meals come together in 10 minutes or less.
After 14 days you will taste food differently — pickle and papad will feel salty in a way you didn't notice before. Continue the low-sodium pattern indefinitely; blood pressure responds over 4–6 weeks of compliance [1]. Track BP weekly (morning, before tea). The Lancet trial on Indian salt substitution showed measurable BP reduction over months [3]; talk to your physician about potassium-based salt substitutes if you don't have CKD or aren't on potassium-sparing diuretics. Walking 30 minutes daily compounds the dietary effect. This plan supports — never replaces — your antihypertensive medication. Never stop a prescribed BP drug without your cardiologist's coordination.
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