TrainersEye Fuel Planner
INDIAN HEART-HEALTHY VEGETARIAN DIET PLAN FOR HIGH CHOLESTEROL — PLAN A (Soluble Fiber Focus)
🔥 ~2000 kcal / day
💪 Protein ~80g
🌾 Fiber ~35g
🥑 Fats ~60g
Daily Calories:
Instructions: Select ONE option per meal. Emphasize soluble-fiber-rich foods (oats, dals, apples, methi) to help lower LDL cholesterol. Use minimal oil (mustard/canola), low-fat dairy. Avoid ghee, fried foods, full-fat paneer, processed items.
| Hydration: Drink 3–5 litres of water. Replenish electrolytes (sodium, potassium, magnesium).
| Fats: Use oils sparingly; prefer mustard or olive oil. Limit saturated fats strictly to support heart health.
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Meal 1 — Breakfast
7:00 – 9:00 AM
| # | Meal Option & Ingredients | Quantity | Macros & Calories |
|---|---|---|---|
| A | Bajra Vegetable Chilla with Walnut–Coriander ChutneySoluble Fibre Load Pearl millet batter griddled with grated carrot, spinach and onion on a lightly oiled tawa. Bajra delivers magnesium and soluble fibre that binds bile acids in the gut; the walnut chutney supplies plant omega-3 (ALA) in place of coconut. |
2 medium Chilla 2 tbsp Chutney 1 glass Buttermilk 3 medium Chilla 3 tbsp Chutney 1 glass Buttermilk 4 medium Chilla 3 tbsp Chutney 1 glass Buttermilk 1 Orange |
~370 kcal~500 kcal~625 kcal
P: 25g32g40g
| Fiber: 50g68g85g
| F: 8g11g14g
|
| B | Sprouted Moth Bean Sundal with Curry LeafSprouted Legume Base Sprouted moth beans steamed and tempered with mustard seed, curry leaf and grated raw mango. Sprouting raises available iron and lowers phytate, and the dish carries no cereal at all. |
1.5 cups Sundal 1 glass Buttermilk 2 cups Sundal 1 glass Buttermilk 1 Orange 2.5 cups Sundal 1 glass Buttermilk 1 Orange 10 Almonds |
~380 kcal~505 kcal~630 kcal
P: 20g27g34g
| Fiber: 55g72g90g
| F: 9g12g15g
|
☀️
Meal 2 — Lunch
12:30 – 2:00 PM
| # | Meal Option & Ingredients | Quantity | Macros & Calories |
|---|---|---|---|
| A | Foxtail Millet Pulao with Kala Chana & Lauki RaitaLow Sodium Base Foxtail millet cooked with black chickpeas, French beans and carrot, seasoned with whole spices rather than salt-heavy masala blends. Bottle gourd raita in low-fat curd adds potassium, which opposes sodium at the renal tubule and eases arterial pressure. |
1 cup Pulao ½ cup Kala Chana ½ cup Lauki Raita 1.5 cups Pulao ¾ cup Kala Chana ¾ cup Lauki Raita 2 cups Pulao 1 cup Kala Chana 1 cup Lauki Raita |
~485 kcal~645 kcal~805 kcal
P: 28g37g46g
| Fiber: 68g90g113g
| F: 11g15g19g
|
| B | Masoor Dal Palak with Red Rice & Beetroot KachumberNitrate Support Red lentils simmered with spinach and tomato, served over unpolished red rice. The raw beetroot kachumber supplies dietary nitrate, which converts to nitric oxide and supports vasodilation; red rice retains the bran fibre that white rice loses. |
1 cup Dal Palak ½ cup Red Rice 1 bowl Kachumber 1.5 cups Dal Palak ¾ cup Red Rice 1 bowl Kachumber 2 cups Dal Palak 1 cup Red Rice 1 bowl Kachumber 1 tsp Mustard Oil |
~485 kcal~645 kcal~810 kcal
P: 26g35g44g
| Fiber: 70g93g116g
| F: 11g15g19g
|
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Meal 3 — Evening Snack
4:30 – 5:30 PM
| # | Meal Option & Ingredients | Quantity | Macros & Calories |
|---|---|---|---|
| A | Roasted Chana–Flaxseed Mix with Hibiscus TeaLDL Binding Dry-roasted Bengal gram tossed with ground flaxseed and black pepper, taken with unsweetened hibiscus infusion. Flax lignans and viscous fibre interrupt enterohepatic bile recirculation; hibiscus anthocyanins are associated with modest systolic reduction. |
25g Roasted Chana 1 tsp Ground Flax 1 cup Hibiscus Tea 35g Roasted Chana 1.5 tsp Ground Flax 1 cup Hibiscus Tea 45g Roasted Chana 2 tsp Ground Flax 1 cup Hibiscus Tea |
~225 kcal~295 kcal~370 kcal
P: 11g14g18g
| Fiber: 30g40g50g
| F: 7g9g11g
|
| B | Amla–Sabja Cooler with Roasted Pumpkin SeedsEndothelial Support Fresh Indian gooseberry juice with soaked basil seeds and a squeeze of lime, alongside dry-roasted pumpkin seeds. Amla is among the densest vitamin C sources available locally and limits LDL oxidation; pumpkin seeds contribute magnesium and plant sterols. |
1 glass Amla–Sabja 15g Pumpkin Seeds 1 glass Amla–Sabja 20g Pumpkin Seeds 1 Guava 1 glass Amla–Sabja 25g Pumpkin Seeds 1 Guava |
~225 kcal~295 kcal~370 kcal
P: 12g16g20g
| Fiber: 28g38g48g
| F: 7g9g11g
|
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Meal 4 — Dinner
7:30 – 9:00 PM
| # | Meal Option & Ingredients | Quantity | Macros & Calories |
|---|---|---|---|
| A | Grilled Tofu Tikka with Jowar Roti & Sautéed BeansZero Trans Fat Firm tofu marinated in low-fat curd, turmeric and kasuri methi, then grilled rather than fried. Soya isoflavones and the absence of dairy saturated fat make this a direct substitute for paneer tikka at roughly half the saturated-fat load. |
120g Tofu Tikka 1 Jowar Roti 1 cup Beans 160g Tofu Tikka 2 Jowar Rotis 1.5 cups Beans 200g Tofu Tikka 2 Jowar Rotis 2 cups Beans 1 tsp Mustard Oil |
~420 kcal~555 kcal~695 kcal
P: 30g40g50g
| Fiber: 52g70g88g
| F: 10g13g16g
|
| B | Ridge Gourd & Moong Dal Stew with Barnyard MilletPotassium Forward Ridge gourd and split green gram slow-cooked into a light evening stew with garlic and cumin, ladled over barnyard millet. Very low in sodium and energy-dense fat, high in water and potassium, so it eases overnight fluid load without leaving the patient hungry. |
1.5 cups Stew ½ cup Barnyard Millet 2 cups Stew ¾ cup Barnyard Millet 1 tsp Ghee-free Tempering 2.5 cups Stew 1 cup Barnyard Millet 1 tsp Mustard Oil |
~420 kcal~555 kcal~690 kcal
P: 28g37g47g
| Fiber: 54g72g90g
| F: 10g13g16g
|
Daily Total (approx.)
~2000kcal
~80gProtein
~35gFiber
~60gFat