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| Meal | Dish | Quick Notes | |------|------|-------------| | | Rava Upma with Coconut Chutney | Upma: roasted semolina, mustard seeds, veggies. Chutney: fresh coconut, green chilies, ginger. | | Mid‑Morning Snack | Sundal (Seasoned boiled chickpeas) | Toss boiled chickpeas with mustard seeds, curry leaves, dried red chilies, a drizzle of sesame oil. | | Lunch | Pongal + Mango Pachadi + Curd Rice | Soft rice‑dal porridge, sweet‑tart mango chutney, creamy curd rice with mustard tempering. | | Evening Tea | Masala Chai + Murukku (Spiral snack) | Tea brewed with ginger, cardamom, pepper; fried rice‑flour snack. | | Dinner | Chicken Chettinad + Steamed Rice + Rasam | Spicy chicken curry, fragrant rice, tangy rasam (tomato‑tamarind broth). |