One tray, chicken on the rack, sweet potato and potato below. 200°C for 25 minutes.
Cook Sunday and Wednesday for three days each time. Daily assembly is then just reheating and adding curd.
You take 10 g of isabgol a day and eat around 45 g of fiber. Both need water to work. Fiber without enough water causes the exact problem it is meant to prevent.
The skin is where the fiber is, and this plan has no vegetables in it. Peeling the potatoes removes about a third of the daily fiber.
LDL was 127 against a target under 100. Saturated fat moves that number more than anything else you eat. The protein here is chicken, egg whites and low-fat dairy, which keeps it low as long as the added fat stays controlled.
Each serving is about 740 mg of sodium and 7 g of saturated fat. Twice a week fits. Daily does not.
Going from your current intake straight to 45 g will cause bloating. Add the makhana and flaxseed in week one, the rest in week two.
Dal, rajma, chana and soya chunks. These are fermentable and they are the likely cause of the gut trouble when protein went up last time. The fiber here comes from oats, flax, isabgol, potato skins, makhana and fruit instead.
Isabgol goes with breakfast and dinner. Keep it at least 2 hours from Montek BL, which is why Montek sits at bedtime.
The multivitamin moved to lunch so it is clear of both isabgol doses. Psyllium can trim mineral absorption when taken together.
Lipid profile, HbA1c, LFT, vitamin D and CBC. Skip heavy training for 2 to 3 days before the draw, and tell the lab you take creatine.
Targets: LDL under 100, non-HDL under 130, HbA1c 5.4 or lower, AST under 34, vitamin D above 30.