Low Cholesterol Diet (One Week Menu)

Low-Cholesterol Diet Chart

Day	Meal Time	Menu	Calories
Day 1 (~1,520 kcal)	Early Morning (6:30 AM)	Warm lemon water + 5 soaked almonds	40 kcal
	Breakfast (8:00 AM)	2 Idli + sambar + 1 tsp chutney	280 kcal
	Mid-Morning Snack (10:30 AM)	Buttermilk (200 ml) + 1 small banana	100 kcal
	Lunch (1:00 PM)	Brown rice (1 cup) + sambar + beans poriyal + green gram dal + low-fat curd	420 kcal
	Evening Snack (4:30 PM)	Sundal (steamed chana, ½ cup)	120 kcal
	Dinner (7:30 PM)	2 chapati + mixed veg kurma + salad	320 kcal
	Bedtime (9:00 PM)	Warm low-fat milk (150 ml)	100 kcal
Day 2 (~1,560 kcal)	Early Morning	Warm water + 4 walnuts	60 kcal
	Breakfast	Vegetable upma (1 cup)	300 kcal
	Mid-Morning Snack	Papaya slices	50 kcal
	Lunch	Millet rice (1 cup) + rasam + spinach poriyal + tur dal + low-fat curd	420 kcal
	Evening Snack	Roasted green gram (¼ cup)	110 kcal
	Dinner	Pongal (moong dal + rice, minimal oil) + sambar	420 kcal
	Bedtime	Chamomile tea	0 kcal
Day 3 (~1,550 kcal)	Early Morning	Warm water + 5 soaked almonds	40 kcal
	Breakfast	2 dosa (minimal oil) + tomato chutney + sambar	320 kcal
	Mid-Morning Snack	Orange	50 kcal
	Lunch	Red rice (1 cup) + mixed veg sambar + carrot beans poriyal + low-fat curd	430 kcal
	Evening Snack	Sprouted green gram salad	120 kcal
	Dinner	2 chapati + lauki (bottle gourd) curry + salad	320 kcal
	Bedtime	Turmeric milk (low-fat, 150 ml)	100 kcal
Day 4 (~1,540 kcal)	Early Morning	Lemon water + 4 soaked almonds	40 kcal
	Breakfast	Vegetable semiya upma	300 kcal
	Mid-Morning Snack	Guava slices	50 kcal
	Lunch	Brown rice (1 cup) + rasam + cabbage poriyal + green gram dal + low-fat curd	420 kcal
	Evening Snack	Roasted chana (¼ cup)	100 kcal
	Dinner	2 phulkas + mixed veg kurma + cucumber salad	320 kcal
	Bedtime	Herbal tea	0 kcal
Day 5 (~1,560 kcal)	Early Morning	Warm water + 4 walnuts	60 kcal
	Breakfast	2 Idli + sambar + mint chutney	280 kcal
	Mid-Morning Snack	Apple	60 kcal
	Lunch	Millet rice (1 cup) + sambar + beetroot poriyal + tur dal + low-fat curd	420 kcal
	Evening Snack	Sundal (steamed chana, ½ cup)	120 kcal
	Dinner	Pongal (moong dal + rice, minimal oil) + greens poriyal	420 kcal
	Bedtime	Warm low-fat milk (150 ml)	100 kcal
Day 6 (~1,530 kcal)	Early Morning	Lemon water + 5 soaked almonds	40 kcal
	Breakfast	2 dosa (minimal oil) + onion chutney + sambar	320 kcal
	Mid-Morning Snack	Watermelon slices	50 kcal
	Lunch	Red rice (1 cup) + rasam + drumstick poriyal + tur dal + low-fat curd	430 kcal
	Evening Snack	Sprouted moong salad	120 kcal
	Dinner	2 chapati + bottle gourd curry + salad	320 kcal
	Bedtime	Turmeric milk (low-fat)	100 kcal
Day 7 (~1,550 kcal)	Early Morning	Warm water + 4 walnuts	60 kcal
	Breakfast	Vegetable upma	300 kcal
	Mid-Morning Snack	Papaya slices	50 kcal
	Lunch	Millet rice (1 cup) + sambar + beans carrot poriyal + tur dal + low-fat curd	420 kcal
	Evening Snack	Roasted green gram	110 kcal
	Dinner	Pongal + spinach poriyal	420 kcal
	Bedtime	Chamomile tea	0 kcal

Tips for Success

• Use max 2–3 tsp oil/day (rice bran, sunflower, or groundnut oil).
• Use skimmed or toned milk.
• Include at least 4–5 servings of vegetables and 2 servings of fruits daily.
• Avoid adding ghee/butter to rice or dosa.