Meal of the Day
TrainersEye · MMSx Authority
◈ Meal of Day ◆ Full Planner ◎ Session
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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 Einkorn Porridge with Rosehip Compote, Walnut & Hemp SeedWholegrain Cardio Base Combining einkorn and rosehip compote, 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 Cannellini Beans & Kale Griddle Cake with Bay LeafPlant Protein Start Combining cannellini beans and kale, 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 Navy Beans & Aubergine Slow Braise with Black Barley & TarragonPulse Fibre Anchor Combining navy beans and aubergine, 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 Tofu & Swiss Chard Roast Plate with Brown Rice & ChivesPlant Protein Swap Pairing tofu and swiss chard 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 Cherry, Pistachio & Linseed Wholegrain CrumblePolyphenol Fibre Combining cherry and pistachio, 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 Greek Giant Beans & Kohlrabi Vegetable Pâté with Walnut & Black PepperPulse Fibre Snack Combining greek giant beans and kohlrabi, 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 Black-Eyed Peas & Pumpkin Wholegrain Bowl with Pearl Barley & SumacPotassium Food Pattern Combining black-eyed peas and pumpkin, 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 Sole & Fennel Baked Parcel with Steel-Cut Oats & DillMarine Protein Source Pairing sole and fennel 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.