Meal of the Day
TrainersEye · MMSx Authority
◈ Meal of Day ◆ Full Planner ◎ Session
Language:
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.
🌅 Meal 1 — Breakfast 7:00 – 9:00 AM
# Meal Option & Ingredients Quantity Macros & Calories
A Cornmeal Skyr Bowl with Quince & Anise SeedWholegrain Cardio Base Combining cornmeal and quince, this plant-forward option raises fibre-rich food intake and can fit a heart-conscious pattern when liquid plant oil replaces saturated fat and added salt stays modest. 300g prepared serving 400g prepared serving 500g prepared serving ~385 kcal~515 kcal~645 kcal
P: 24g32g40g  |  Fiber: 52g70g87g  |  F: 9g12g15g
B Coco Bianco Beans & Cardoon Breakfast Tart with Summer SavouryPlant Protein Start Combining coco bianco beans and cardoon, this plant-forward option raises fibre-rich food intake and can fit a heart-conscious pattern when liquid plant oil replaces saturated fat and added salt stays modest. 285g prepared serving 380g prepared serving 475g prepared serving ~385 kcal~510 kcal~645 kcal
P: 22g29g37g  |  Fiber: 54g72g90g  |  F: 9g12g15g
☀️ Meal 2 — Lunch 12:30 – 2:00 PM
# Meal Option & Ingredients Quantity Macros & Calories
A Borlotti Beans & Kohlrabi Slow Braise with Bulgur & Lemon ThymePulse Fibre Anchor Combining borlotti beans and kohlrabi, this plant-forward option raises fibre-rich food intake and can fit a heart-conscious pattern when liquid plant oil replaces saturated fat and added salt stays modest. 390g prepared serving 520g prepared serving 650g prepared serving ~490 kcal~650 kcal~810 kcal
P: 29g39g48g  |  Fiber: 66g88g110g  |  F: 12g16g20g
B Tempeh & Celery Garden Soup with Red Rice & SumacPlant Protein Swap Pairing tempeh and celery with wholegrain and vegetable foods adds healthy protein and fibre within a heart-conscious pattern when added salt stays modest. 375g prepared serving 500g prepared serving 625g prepared serving ~490 kcal~650 kcal~810 kcal
P: 27g36g45g  |  Fiber: 68g90g113g  |  F: 12g16g20g
🍵 Meal 3 — Evening Snack 4:30 – 5:30 PM
# Meal Option & Ingredients Quantity Macros & Calories
A Watermelon, Pine Nut & Caraway Seed Fruit SaladPolyphenol Fibre Combining watermelon and pine nut, this minimally processed snack adds fibre and unsaturated fat within a heart-conscious eating pattern without implying treatment. 170g prepared serving 225g prepared serving 285g prepared serving ~225 kcal~295 kcal~370 kcal
P: 11g15g19g  |  Fiber: 29g39g49g  |  F: 7g9g11g
B Split Chickpeas & Garden Peas Crispbread Spread with Almond & Black PepperPulse Fibre Snack Combining split chickpeas and garden peas, this minimally processed snack adds fibre and unsaturated fat within a heart-conscious eating pattern without implying treatment. 165g prepared serving 220g prepared serving 275g prepared serving ~225 kcal~295 kcal~370 kcal
P: 13g17g21g  |  Fiber: 27g37g47g  |  F: 7g9g11g
🌙 Meal 4 — Dinner 7:30 – 9:00 PM
# Meal Option & Ingredients Quantity Macros & Calories
A Red Lentils & Cucumber Vegetable Ragout with Teff & MarjoramPotassium Food Pattern Combining red lentils and cucumber, this plant-forward option raises fibre-rich food intake and can fit a heart-conscious pattern when liquid plant oil replaces saturated fat and added salt stays modest. 360g prepared serving 480g prepared serving 600g prepared serving ~410 kcal~545 kcal~680 kcal
P: 29g39g49g  |  Fiber: 51g68g85g  |  F: 10g13g16g
B Rainbow Trout & Butternut Squash Traybake with Red Rice & MintMarine Omega-3 Source Pairing rainbow trout and butternut squash with wholegrain and vegetable foods adds healthy protein and fibre within a heart-conscious pattern when added salt stays modest. 345g prepared serving 460g prepared serving 575g prepared serving ~410 kcal~540 kcal~675 kcal
P: 27g36g45g  |  Fiber: 53g70g88g  |  F: 10g13g16g
Daily Total (approx.)
~2000kcal
~80gProtein
~35gFiber
~60gFat

Tracking & Adaptation: Strict adherence helps reduce LDL cholesterol via soluble fiber and low saturated fat. Track lipid profile every 4-6 weeks. Combine with 150 minutes moderate exercise weekly. Adjust based on energy needs and medical advice.

Nutraceutical Support: Consider doctor-approved additions like psyllium husk (for extra fiber), omega-3 from flax, or plant sterol spreads if recommended. Garlic, turmeric, and fenugreek may offer supportive benefits.

Protocol designed by the clinical team of MMSx Certified Professionals (MMSx Authority) for heart-health management.

Extensive Disclaimer & Precautions: This educational meal plan is for high cholesterol management only and is NOT medical advice, diagnosis, or treatment. Ketogenic or any restrictive diets can interact with medications (statins, blood pressure drugs, thyroid medication, diabetes drugs). Rapid dietary changes may cause digestive issues, electrolyte imbalance, or affect blood sugar/lipids unpredictably. Consult your physician, cardiologist, or registered dietitian BEFORE starting—especially if you have diabetes, thyroid disorders, arthritis, inflammation, heart disease, kidney issues, or are pregnant/breastfeeding. Regular blood tests (lipid profile, liver/kidney function) are mandatory. Do not stop prescribed medications. Individual results vary. If you experience chest pain, dizziness, fatigue, or any unusual symptoms, seek immediate medical help. Always prioritize professional medical supervision.