Low-Cholesterol Indian Food Meal Plan

One Day of Delicious, Low-Cholesterol Indian Meals on 1,425 Calories

Close-up of a bowl of black lentil curry
PhotosIndia.com/Getty Images

Focusing on vegetarian choices, rather than meat and cheese-based dishes, makes Indian food a healthful, delectable addition to your cholesterol-friendly diet.

You Can Enjoy India's Exotic Cuisine on a Low-Cholesterol Diet

Indian cuisine is an assortment of spectacular spices, chutneys, yogurt dips, and hearty lentils. But, as with any cuisine, Indian food's low-cholesterol friendliness is more pronounced in some dishes than it is in others.

This menu will steer you in the right direction without sacrificing any flavor. 

This menu provides a day's worth of "good" monounsaturated fat, high-fiber, and antioxidant-rich dishes. Several of the recipes are repeated throughout the day, to make the most of your preparation time.

Sample Indian Food Menu

This meal plan provides 1,425 calories for the day. Remember that your dietary requirements may be higher or lower than 1,425 calories depending on your weight, age, and activity level. You can Calculate Your Daily Calorie Requirements here.

Breakfast:

  • 1/2 fresh medium mango, sliced

Snack:

  • 1 piece plain flatbread/naan (1/4 of 10-inch diameter bread)
  • Mint Cucumber Raita (1/10 recipe, use low-fat yogurt in preparation)

Lunch:

  • 8-ounce sugar-free beverage of choice
  • Mixed Lentil Curry (1/4 recipe, use olive oil instead of ghee, and low-fat yogurt in preparation)

Snack:

  • 1 piece plain flatbread/naan (1/4 of 10-inch diameter bread)

Dinner:

  • 8-ounce decaffeinated flavored iced tea
  • Tandoori Chicken (1/8 recipe, use skinless chicken, low-fat yogurt, and canola oil in preparation) 

Note: Onion ring and lemon garnish on Tandoori Chicken not included in nutritional information.

Dessert:

1/2 fresh medium mango, sliced

Tip: These dishes can be made even more heart-healthy by using a non-salt substitute.

Nutrition Information Total For The Day: 1,425 calories, 600 calories from fat, 66.5 g total fat, 13.4 g saturated fat, 138 mg cholesterol, 182.4 g carbohydrate, 24 g fiber, 58.76 g protein, n/a mg sodium

Common Misconceptions about Indian Food

Indian food is hugely popular but often misunderstood. Here are some of the most common misconceptions:

  • All Indian food is hot and spicy
  • All Indian food is fatty and unhealthy
  • All Indian food is rich and diet-busting
  • All Indian food is difficult to cook
  • All Indian food contains curry powder

In truth, Indian food includes a wide variety of fresh fruits and vegetables cooked in a way that helps to retain their nutrients. And many dishes can be prepared in under an hour. 

While spices are used in Indian cooking, not all of the spices are hot chiles, which can be omitted, if preferred. And, while curry powder is an important flavor enhancer, it is not included in eery dish

As with any cuisine, Indian food can be prepared with 6 tablespoons of oil or 2 tablespoons of oil or no oil at all. It's all what you make of it.

Continue Reading