Diet PlanCholesterol

*please note – the timings mentioned are approximate and to give you a rough idea of the time interval between meals.

*you can use the same ingredients to make different variety of foods that you like.

GENERAL INSTRUCTIONS FOR CHOLESTEROL:

Regular exercise is essential.
High fatty foods like butter, cheese, mayonnaise, deep fried foods (samosa, vada, chips etc), sweets, desserts and other bakery items are to be strictly avoided.
Packaged/ processed/ refined/ excessively salty foods are to be avoided.
Use of ghee/ oil as a cooking medium should be restricted to 3-5 teaspoons per day per person.
Avoid red meat. Lean meat like chicken and fishes which have good fats can be consumed.
Consume high fibre, high protein foods and lots of vegetables and fruits.
Food rich in good fats (like avocado, seeds, nuts, coconut) should be consumed in moderation.

ON WAKING UP/ 7-7:15AM:

1 glass lukewarm water (No honey/ jaggery. Lemon optional) AND 1 spoon methi/fenugreek seeds soaked overnight along with its water

FIRST MEAL/ 20 MINS AFTER WAKING UP/ 7:30 -8AM: Any one of these:

4-5 overnight soaked & peeled almonds+ 2-3 halves walnut + 2 dates/ soaked figs
6-8 overnight soaked black raisins with the water + 2 strands kesar/saffron soaked overnight with the water + overnight soaked jeera/cumin water (this option is great for PCOS)
A fresh fruit- apple or banana preferably (banana is a good pre workout option)
Apple + 1 tea spoon unsweetened peanut butter + sprinkle of seeds (roasted flax, pumpkin & sunflower seed mix)

SECOND MEAL/ BREAKFAST/ 8-8:30AM: Any one of these:

Poha with lot of veggies & cooked moong sprouts - 1 bowl
Upma with lot of veggies - 1 bowl
Multigrain LOW FAT paneer & vegetable sandwich – 1 nos
Moong dal chillas with veggies in it & green chutney – 2 nos
Jowar Parathas stuffed with vegetables & LOW FAT paneer – 2 nos
3 eggs whites + veggies (omelette/bhurji) with 1 multigrain toast
Oats/ Museli – overnight oats/ smoothie/ oats chia pudding/ masala oats with veggies
Protein patties (made with chole/rajma/soya chunks/tofu + lot of veggies) -2 nos + green chutney

THIRD MEAL/ MID MEAL/ 10-10:30 AM: Any one of these:

Fruit + green tea 1 cup
Fruit + seeds (roasted flax, pumpkin and sunflower seeds -1 spoon) + nuts (4 almonds, 3 halves walnut, 2 dates)
A glass of THIN buttermilk
A bowl of green salad
Coconut water

FOURTH MEAL/ LUNCH/ 12-1pm: Any one of these:

2 Rotis (Jowar or Ragi OR Bajra OR Wheat) + 1 bowl green subzi cooked + 1 bowl thin dal + 1 bowl salad
1 small bowl rice + 1 bowl cooked green subzi + 1 bowl thin dal + 1 bowl salad
Quinoa (1 small bowl) + stir fry veggies + vegetable soup
Roti OR Rice + Egg/Chicken/Fish (steamed or boiled or grilled) + 1 bowl cooked green subzi + salad
Gluten free pasta OR Noodles with lots of veggies + vegetable soup + 1 bowl salad
Dal palak khichdi + kadhi

FIFTH MEAL/ MID MEAL/ 3-4pm: Any one of these:

SIXTH MEAL/ MID MEAL/ 5:30-6:30pm: Any one of these:

Half cup roasted channa
Roasted mumra/ makhana chaat (with chopped tomato, cucumber, onion, coriander, lime, black salt) – 1 bowl
Flavoured yoghurt + 2 spoons museli
2-3 egg whites + veggies
Sprout salad (boiled sprouts of choice with chopped raw veggies of choice & seasoning)
2 pcs of sesame/ peanut/ rajgeera chikki

SEVENTH MEAL/ DINNER/ 8-8:30PM: 1 bowl vegetable soup daily +any one of these:

Rice (small bowl) OR Roti (jowar/ nachni/ bajra – 2nos) + 1 bowl cooked green subzi + 1 bowl thin dal + salad
Rice (small bowl) OR Roti (jowar/ nachni/ bajra – 2nos) + 1 bowl cooked green subzi + Egg/Chicken/Fish (boiled or grilled or steamed) + salad
Khichdi with veggies & kadhi
Stuffed vegetable & LOW FAT paneer parathas with curd or green chutney
Soya/ Tofu/Egg curry with Rice OR Roti + 1 bowl salad
Gluten free pasta OR noodles with lots of veggies & choice of sauce (peri peri/ pesto/ garlic sauce/ tomato basil sauce) + soup + salad
LOW FAT Paneer/ Tofu and vegetable rolls – 2 nos