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Heart-Happy Low-Oil Week

Heart-Happy Low-Oil Week

Heart-healthyLow-oilIndia
🔥 1410 kcal💪 101g protein🍚 146g carbs🥑 47g fat🌾 27g fibreper day

Low-oil, low-fry, high-fibre: steamed tiffins, grilled fish, dals and greens — a heart-conscious week that never tastes like punishment. (Guidance only — follow your doctor.)

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Day 1

🔥 1410 kcal 💪 105g 🌾 22g
Breakfast Poha with Vegetables + 100g grilled chicken 🍽️ 1.5 cups Poha with Vegetables 463 kcal · P40 · C48 · F11 · 5 fib View recipe →
Lunch Fish Curry with Brown Rice 🍽️ Fish curry (150g fish) + 1 cup brown rice 383 kcal · P30 · C40 · F10 · 5 fib View recipe →
Snack Roasted Chana 🍽️ 35g roasted chana 135 kcal · P7 · C21 · F3 · 5 fib View recipe →
Dinner Palak Paneer with roti 🍽️ 1.5 cups palak paneer + 2 roti 429 kcal · P28 · C35 · F22 · 7 fib View recipe →

Day 2

🔥 1410 kcal 💪 99g 🌾 32g
Breakfast Steamed Idli with Sambar + 100g grilled chicken 🍽️ 3 idli + 1 cup sambar 463 kcal · P43 · C49 · F9 · 8 fib View recipe →
Lunch Dal Tadka & Steamed Greens 🍽️ 1.5 cups dal tadka + 1 cup steamed greens 383 kcal · P21 · C45 · F15 · 12 fib View recipe →
Snack Roasted Chana 🍽️ 35g roasted chana 135 kcal · P7 · C21 · F3 · 5 fib View recipe →
Dinner Palak Paneer with roti 🍽️ 1.5 cups palak paneer + 2 roti 429 kcal · P28 · C35 · F22 · 7 fib View recipe →

Day 3

🔥 1410 kcal 💪 99g 🌾 32g
Breakfast Steamed Idli with Sambar + 100g grilled chicken 🍽️ 3 idli + 1 cup sambar 463 kcal · P43 · C49 · F9 · 8 fib View recipe →
Lunch Dal Tadka & Steamed Greens 🍽️ 1.5 cups dal tadka + 1 cup steamed greens 383 kcal · P21 · C45 · F15 · 12 fib View recipe →
Snack Roasted Chana 🍽️ 35g roasted chana 135 kcal · P7 · C21 · F3 · 5 fib View recipe →
Dinner Palak Paneer with roti 🍽️ 1.5 cups palak paneer + 2 roti 429 kcal · P28 · C35 · F22 · 7 fib View recipe →

Day 4

🔥 1411 kcal 💪 99g 🌾 26g
Breakfast Steamed Idli with Sambar 🍽️ 3 idli + 1 cup sambar 353 kcal · P14 · C58 · F7 · 9 fib View recipe →
Lunch Grilled Fish and Salad 🍽️ 180g grilled fish + 2 cups salad 428 kcal · P35 · C15 · F24 · 7 fib View recipe →
Snack Buttermilk 🍽️ 2 cups buttermilk 151 kcal · P10 · C18 · F4 · 0 fib View recipe →
Dinner Grilled Fish & Green Beans 🍽️ 200g grilled fish + 2 cups green beans 479 kcal · P40 · C20 · F28 · 10 fib View recipe →

Day 5

🔥 1411 kcal 💪 95g 🌾 31g
Breakfast Steamed Idli with Sambar 🍽️ 3 idli + 1 cup sambar 353 kcal · P14 · C58 · F7 · 9 fib View recipe →
Lunch Fish Curry with Brown Rice 🍽️ Fish curry (150g fish) + 1 cup brown rice 428 kcal · P33 · C44 · F11 · 6 fib View recipe →
Snack Roasted Chana 🍽️ 35g roasted chana 151 kcal · P8 · C23 · F3 · 6 fib View recipe →
Dinner Grilled Fish & Green Beans 🍽️ 200g grilled fish + 2 cups green beans 479 kcal · P40 · C20 · F28 · 10 fib View recipe →

Day 6

🔥 1410 kcal 💪 108g 🌾 19g
Breakfast Ragi Idli with Chutney + 100g grilled chicken 🍽️ 4 ragi idli + 0.5 cup chutney 463 kcal · P41 · C55 · F8 · 7 fib View recipe →
Lunch Fish Curry with Brown Rice 🍽️ Fish curry (150g fish) + 1 cup brown rice 383 kcal · P30 · C40 · F10 · 5 fib View recipe →
Snack Buttermilk 🍽️ 2 cups buttermilk 135 kcal · P9 · C16 · F4 · 0 fib View recipe →
Dinner Palak Paneer with roti 🍽️ 1.5 cups palak paneer + 2 roti 429 kcal · P28 · C35 · F22 · 7 fib View recipe →
🔒 Days 5–7, every recipe & the shopping list$1 unlocks this plan and all 56 others — forever🔓 Unlock everything

General wellness guidance, not medical advice. 'Make it mine' resizes every portion to your own goal & keeps your allergies out.