Diet for Cholesterol

ON WAKING UP

  • 1 glass warm water with lemon
  • with 8-10 overnight soaked Fenugreek seeds

FIRST MEAL - BREAKFAST

  • 1-3 Egg white vegetable omelette
  • 1-3 egg white vegetable bhurji with 2 slices of multigrain bread
  • 2-3 medium sized vegetable patties (boiled potato + cilantro + green peas + corn + green beans + 1 slice of multigrain bread)
  • 2 medium sized protein patties (mixed sprouts boiled and churned + soya chunks / lobia beans)
  • 2 moong dal paneer vegetable chilla (140gms of grated paneer) /2 plain moong dal chilla
  • 2 besan vegetable paneer chilla (140gms of grated paneer) / 2 plain besan chilla
  • A bowl of mix sprouts chaat with ginger, blanched spinach and oats
  • 2 medium ragi dosa with coconut chutney
  • 2 mix dal dosa (50% chana dal + toor dal or moong dal + urad dal + masoor dal - all 10% soak for 8 hours and then ground) + coconut chutney
  • A cup of vegetable poha with peanuts and pomegranate seeds

SECOND MEAL - MID MORNING MEAL

  • 6 overnight soaked Almonds
  • 1 tablespoon of roasted flax seeds + black sesame seeds + ajwain seeds
  • 1 tablespoon of mixed seeds (sunflower seeds + pumpkin seeds + chia seeds)
  • 1 glass of coconut water
  • A small bowl of roasted chana
  • A glass of buttermilk (3tbsp of curd + 1 cup water + spices and pinch of rock salt churn all well)

THIRD MEAL - LUNCH

  • 2 multigrain roti + 1 - 2 bowl of stir fried vegetables (cauliflower + carrot + French beans + flat beans + capsicum + tomatoes)
  • A bowl of daal + A bowl of sabji + 1 glass of buttermilk
  • A bowl of chana palak dal with 1tsp ginger and garlic + tomatoes
  • A bowl of dudhi chana palak dal
  • 1/2 cup quinoa with stir fried veggies
  • 1 Jowar pocket with 1 protein patties and veggies with hummus
  • A cup of buckwheat porridge with mung dal and palak-broccoli + garlic and other veggies

FOURTH MEAL - EVENING SNACK

  • 1 fruit
  • 2 khakhra
  • A cup of ghee roasted Makhanas
  • 2 Egg whites
  • 2 Wanuts + 2 Figs +4 Cashews
  • Avocado (Guacamole)

 

FIFTH MEAL - EVENING SNACK

  • A large bowl of mixed vegetable soup
  • A large bowl of lentil soup
  • A cup of oats porridge with stir fried veggies
  • A medium bowl of saute tofu with asparagus and broccoli
  • A cup of vegetable bajra khichdi
  • 1 oats vegetable besan chilla with veg soup
  • A cup of chicken soup with stir fried veggies
  • 1/2 cup of steamed brown rice + small - medium sized grilled / steamed fish with a cup of dal
  • 2 medium sized of vegetable quinoa patties