The daily meals suggested in Getting Started With North Indian Meals — Part 1 were along these lines:

Breakfast: Some people prefer sweet breakfast; others like their breakfast savory.

• Sweet breakfast: Have oatmeal or overnight oats or sweet dalia porridge.
• Savory breakfast: Have masala oats or mixed veg dalia.

Lunch:

• Have 'dal' (chana masala, for example) with some brown rice and simple raw salad by the side.
• (optional) If we are a fan of curd or yogurt, we may consume some plant-based (non-dairy) curd by the side. Even better, prepare a 'raita' with grated veggies like grated carrots or grated 'lauki' in it. An extra helping of raw veggies is a good thing!
• Rice has too much arsenic content these days. Switching to another grain is recommended by Dr Greger (see details in Brown Rice section below).

Dinner:

• Have 'mixed veggies' with some whole wheat chapati and some simple raw salad by the side.
• (optional) Have plant-based (non-dairy) curd or even better, 'raita', as outlined above for lunch.

Additional foods during the day:

• Snacks: Eat some fruits like apple, banana, orange, …
• Chai: Enjoy some 'masala chai'!
• Green Smoothie: This is an easy-to-prepare but non-traditional preparation. It helps us boost our leafy greens intake daily.

Recipes? How may we prepare Whole Food Plant-Based recipes for the meals above? See the sections below. For a comprehensive list of Indian recipes, see Indian Whole Food Plant-Based Recipes.

In the meal plans outlined above, how well did we cover Greger's Daily Dozen?

Food groups: (1) Whole Grains, (2) Beans, (3) Fruits, (4) Berries, (5) Leafy Greens, (6) Cruciferous Veggies, (7) Misc Veggies, (8) Nuts & Seeds, (9) Flaxseed, (10) Herbs & Spices, (11) Beverages and (12) Exercise.

Which food groups are already well covered?

• Whole Grains: Already part of the daily meal plan outlined above. We eat whole grains in every meal! Because grains are consumed in every North Indian meal, it's important to make them whole, not refined.

  One improvement over the meal plans and recipes in Part 1 would be to let go of flours and shift to intact whole grains. Flours are a 'yellow column food' in ForksOverKnives food guidelines. To understand why flours are not encouraged, please watch Whole Grain Hierarchy (12 mins) by Brenda Davis.

• Beans: Already part of the daily meal plan outlined above. North Indian meals invariably have beans as part of daily meals.
• Fruits: Already part of the daily meal plan outlined above. We may eat fruits as a snack, or as part of a sweet breakfast in the morning: in oatmeal or sweet dalia porridge.
• Misc Veggies: Already part of the daily meal plan outlined above. It's best to eat a large variety of veggies! Variety is important. And colors are important. It helps to eat a large variety of colorful veggies daily! In the meal plans above, some veggies are eaten raw; others are part of raw salad eaten during lunch and dinner.

  It may help to understand how to eat members of the Allium family. Alliums are health promoting, including cancer protection.

• Herbs & Spices: Already part of the daily meal plan outlined above. In fact, North Indian cuisine has excellent herbs & spices like turmeric, ginger, black pepper, fenugreek seeds, cumin seeds, and so on. Over time, we may expand the herbs & spices we use in our cooking but North Indian spices are already a wonderful set!

Which food groups are NOT well covered?

• Berries: "Berries are the best fruits!" — Dr Greger. Berries are fruits, but they are so special that Dr Greger has carved out Berries into a food group by themselves to remind us that we must consume berries every day!

  How may we eat berries? As part of our fruit snack. Or have them by the side as part of lunch or dinner. Or add them to the green smoothie preparation. Or add them to sweet breakfast preparations like oatmeal or sweet dalia porridge! Quite a few options.

• Leafy Greens: "Leafy greens are the best veggies!" — Dr Greger. Leafy greens are vegetables, but just like berries, they are so special that Dr Greger has carved out Leafy Greens into a food group by themselves to remind us that we must consume leafy greens every day! In fact, leafy greens are so important for heart health that Dr Esselstyn reminds us that we must consume at least a fistful of leafy greens with every meal, including breakfast!

  How may we consume leafy greens? We may add leafy greens to our mixed veggie preparation, or have some leafy greens as part of our raw salad. A great way to consume leafy greens is through a daily green smoothie!

  Leafy greens are easy to ignore in our daily meals. They are not as tasty as fruits, nuts & grains. We must consciously make them a part of our daily meals — in fact, make sure that we eat leafy greens with every meal! Eat them with breakfast too, if possible.

  Dr Greger's Optimum Nutrition Guidelines explain that we must strive to get calcium from low-oxalate leafy greens which includes myriad greens except spinach, chard and beet greens. Spinach? Yeah, spinach is one of the high-oxalate leafy greens. So I eat spinach occasionally (for variety) but my main sources of leafy greensa are kale, collards and a 'leafy greens mixture' found in a grocery store nearby with 15 different leafy greens.

  What's amiss with high oxalate leafy greens? Please see Kidney Stones. If we don't eat much spinach, where do we get calcium from? Please see Calcium.

• Cruciferous veggies: These veggies have magical properties including cancer protection! They are so important that Dr Greger has carved them out into a food component of its own! For details, please see Cruciferous Veggies, especially Broccoli Sprouts and Daily Cruciferous Intake: How To?

  Which veggies are cruciferous? Arugula, bok choy, broccoli, broccoli rabe, romanesco, Brussels sprouts, cabbage, cauliflower, Chinese broccoli, Chinese cabbage, collard greens, daikon, garden cress, horseradish, kale, kohlrabi, komatsuna, land cress, mizuna, mustard, radish, rutabaga, tatsoi, turnips, wasabi, watercress.

  How to eat cruciferous veggies? We can use kale and collards in our green smoothie! Or use diakon / radish as part of raw salad. Or prepare a mixed veggie recipe with cabbage or cauliflower. Please study Daily Cruciferous Intake: How To? This article has helpful tips to make sure that we produce the magical compound 'sulforaphane' through cruciferous veggies. If we're not careful, 'sulforaphane' may not be produced in which case we don't get sulforaphane-related benefits that from cruciferous veggies we were hoping to get, including cancer protection.

• Nuts & Seeds: This food component is tricky and requires some discussion. Whole Food Plant-Based guidelines have no portion control or calorie counting. Yeah! The idea is to eat as much as feel like, to satiation! BUT there is one food group which we must control: Nuts & Seeds (and avocados, which are a fruit but exceptionally fat rich). Why? Because Whole Food Plant-Based (WFPB) guidelines advocate a 'low fat' system. Some people prefer to call the overall system "low fat WFPB" for that reason. For some discussion, see How Many Nuts & Seeds To Consume Daily?

  I personally prefer seeds much more! We have so many nutritious seeds like flax seeds, chia seeds, hempseed, fenugreek seeds, sesame seeds and cumin seeds, that there is no room for any nuts in my food plates!

• Flaxseed: Flax Seeds are so powerfully health promoting that Dr Greger has carved them out into a separate food component by itself!

  How to consume flaxseed? In ground form. We may add them to our green smoothie, or to our sweet breakfast (oatmeal or sweet dalia porridge).

After introducing the Daily Dozen tweaks outlined above, are there any further optimizations we may make? Yes! For cancer protection, we may strive to include specific foods in our food system. See Cancer: Which Plants To Eat? Some foods from Asian cultures like Japan and China which have been found to be cancer protective: soy, mushrooms, green tea and seaweed. None of these foods is common in North Indian cuisine.

• Soy: Soy, Tofu, Tempeh The simplest way to consume soy is to buy firm tofu from the market — we can eat it raw as part of a salad.
• Mushrooms: See Mushrooms & Cancer. Mushrooms are expensive. I have started experimenting with mushroom powders — these may be added to hot teas, smoothies and curries.
• Green Tea: See Green Tea. After learning about so many health benefits associated with green tea, I started consuming a few cups of green tea daily. Dr Greger even has a green tea mouthwash recipe!
• Seaweed: See Seaweed & Cancer. A simple way to eat seaweed is through nori sheets.
• Nutritional Yeast: See Is Nutritional Yeast Healthy? Some people should not consume nutritional yeast: those with Crohn's disease, for example.

What else?

• High antioxidant foods: We may wish to pay attention to the antioxidant content of every meal and boost it by introducing foods known for their exceptionally high antioxidant value. See Antioxidants Some interesting examples are gooseberries and sumac berries (the Middle-eatern spice spice sumac is basically crushed sumac berries).
• 21 Tweaks: Check out 21 Tweaks by Dr Greger for weight loss.