In This ArticleView AllIn This ArticleWhy This Meal Plan Is Great for YouFrequently Asked QuestionsBest Nutrient for CholesterolFoods to Focus OnWeek 1Week 2Week 3Week 4Week 5
In This ArticleView All
View All
In This Article
Why This Meal Plan Is Great for You
Frequently Asked Questions
Best Nutrient for Cholesterol
Foods to Focus On
Week 1
Week 2
Week 3
Week 4
Week 5
Close
Photo:20-Minute White Bean Soup: Jen Causey. Cheesy Sweet Potato & Black Bean Casserole: l
20-Minute White Bean Soup: Jen Causey. Cheesy Sweet Potato & Black Bean Casserole: l
In this 30-day meal plan, we map out a month of heart-healthy meals and snacks tailored to lower cholesterol. To keep the routine beginner-friendly, you’ll see non-fussy meals with shorter ingredient lists, leftovers used often and meal-prep lunches to simplify your weeks.
One thing you won’t see is anyadded sugars. Though desserts and added sugars can certainly be incorporated into a heart-healthy routine in moderation, most of us eat more added sugars than we realize. Stats show that adults over 20 consume around 17 teaspoons daily, well above the American Heart Association’s recommended daily max of 6 teaspoons for women and 9 teaspoons for men.It’s so easy to go over that recommendation because added sugars are abundant in packaged desserts and sweetened beverages. Even more so, added sugars are oftenpresent in less obvious foods, like jarred tomato sauce, dressings and premade soups. While added sugars have little to no nutritional value, foods with natural sugars, such as fruits, vegetables and unsweetened dairy, also provide many important nutrients, like vitamins, minerals, protein and fiber.
How We Create Meal PlansRegistered dietitians thoughtfully create EatingWell’s meal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see fit.
How We Create Meal Plans
Registered dietitians thoughtfully create EatingWell’s meal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see fit.
To help lower cholesterol, each day provides at least 28 grams of fiber and includes an abundance ofheart-healthy foods, such as plant-based protein, low-saturated-fat dairy, whole grains, nuts, fish and plenty of fruits and vegetables. Additionally, research shows that excessive weight can increase the risk of high cholesterol, but losing even 5% of total body weight can often lower numbers and improve heart health.
This 1,500-calorie meal plan has modifications for 2,000 calories to support those with differentcalorie needs. While we previously included meal plans and modifications for 1,200 calories, we no longer do. The 2020-2025 Dietary Guidelines for Americans suggests that limiting your calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it’s unsustainable for long-term health and well-being.As with all meal plans, this is meant to serve as a framework for a low-cholesterol eating plan. Make substitutions as you see fit based on your individual food preferences and routine.
Frequently Asked QuestionsWe no longer provide modifications for 1,200-calorie days in our meal plans. The 2020-2025 Dietary Guidelines for Americans suggests that limiting calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it’s unsustainable for long-term health and well-being.
We no longer provide modifications for 1,200-calorie days in our meal plans. The 2020-2025 Dietary Guidelines for Americans suggests that limiting calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it’s unsustainable for long-term health and well-being.
15 Ways to Eat Less Sugar—Without Missing It
The Best Nutrient to Help Lower Cholesterol
If you’re trying tolower your cholesterol, a multifaceted approach that includes increasing exercise, improving diet quality, cooking more meals at home, and even de-stressing can help improve your stats. But if you’re wondering if there’sone specific nutrient to focus on, the answer is fiber, particularly soluble fiber. Soluble fiber forms a gel-like substance that binds to cholesterol particles in your small intestine, preventing them from entering your bloodstream. Instead, cholesterol particles will attach to your stool, eventually exiting as a bowel movement. You can find soluble fiber in foods like beans, lentils, edamame, oats, avocado, apples, pears andchia seeds.
Foods to Focus on for Low Cholesterol
How to Meal-Prep Your Week of Meals
Day 1
Photographer: Fred Hardy, Food Stylist: Jennifer Wendorf, Prop Stylist: Lydia Purcell
Breakfast (264 calories)
A.M. Snack (141 calories)
Lunch (394 calories)
P.M. Snack (95 calories)
Dinner (600 calories)
Daily Totals:1,493 calories, 64g fat, 79g protein, 157g carbohydrate, 28g fiber, 1,301mg sodium
Make it 2,000 calories:Increase to ¼ cup chopped nuts at breakfast, add 2 Tbsp. natural peanut butter at P.M. snack, and add 1 servingNo-Sugar-Added Vegan Oatmeal Cookiesas an evening snack.
Day 2
PHOTOGRAPHER: JEN CAUSEY, FOOD STYLIST: MELISSA GRAY, PROP STYLIST: SHELL ROYSTER
Breakfast (290 calories)
A.M. Snack (180 calories)
Lunch (352 calories)
P.M. Snack (115 calories)
Dinner (375 calories)
Evening Snack (177 calories)
Daily Totals:1,488 calories, 63g fat, 74g protein, 173g carbohydrate, 42g fiber, 1,579mg sodium
Make it 2,000 calories:Add 1 cup low-fat plain kefir to breakfast, 2 Tbsp. natural peanut butter to the apple at lunch, and ¼ cup unsalted dry-roasted almonds to the evening snack.
Day 3
P.M. Snack (311 calories)
Dinner (422 calories)
Meal-Prep Tip:Reserve leftoverCopycat Olive Garden Pasta e Fagiolito have for dinner tomorrow.
Daily Totals:1,490 calories, 61g fat, 69g protein, 183g carbohydrate, 45g fiber, 1,143mg sodium
Make it 2,000 calories:Add 1 cup low-fat plain kefir to breakfast, add 2 Tbsp. natural peanut butter to the apple at lunch, and add 1 servingNo-Sugar-Added Vegan Oatmeal Cookiesas an evening snack.
Day 4
P.M. Snack (135 calories)
Daily Totals:1,516 calories, 55g fat, 80g protein, 188g carbohydrate, 44g fiber, 1,387mg sodium
Make it 2,000 calories:Add 1 cup low-fat plain kefir to breakfast, add 2 Tbsp. natural peanut butter to the apple at lunch, and add ½ an avocado, diced, to the salad at dinner.
Day 5
Photographer: Jennifer Causey, Food Stylist: Julian Hensarling, Prop Stylist: Christina Daley
A.M. Snack (90 calories)
P.M. Snack (262 calories)
Dinner (537 calories)
Meal-Prep Tip:Reserve leftoverCheesy Sweet Potato & Black Bean Casseroleto have for lunch on Days 6 and 7.
Daily Totals:1,504 calories, 65g fat, 68g protein, 179g carbohydrate, 45g fiber, 1,183mg sodium
Make it 2,000 calories:Increase to 3 Tbsp. chopped nuts at breakfast, add 2 Tbsp. natural peanut butter to lunch, and add 1 servingNo-Sugar-Added Vegan Oatmeal Cookiesas an evening snack.
Day 6
Ali Redmond
A.M. Snack (173 calories)
Lunch (292 calories)
P.M. Snack (211 calories)
Dinner (528 calories)
Daily Totals:1,495 calories, 58g fat, 70g protein, 181g carbohydrate, 29g fiber, 1,225mg sodium
Make it 2,000 calories:Add 1 cup low-fat plain kefir to breakfast, 1 medium bell pepper with 3 Tbsp. hummus to lunch, ¼ cup unsalted dry-roasted almonds to P.M. snack, and 1 medium apple as an evening snack.
Day 7
A.M. Snack (215 calories)
P.M. Snack (225 calories)
Dinner (502 calories)
Daily Totals:1,499 calories, 78g fat, 71g protein, 141g carbohydrate, 31g fiber, 1,636mg sodium
Make it 2,000 calories:Increase to ¼ cup chopped nuts at breakfast, add 1 medium orange to lunch, increase to ¼ cup unsalted dry-roasted almonds at P.M. snack, add 2 Tbsp. guacamole to dinner, and add 1 servingNo-Sugar-Added Vegan Oatmeal Cookiesas an evening snack.
Day 8
Photographer: Jen Causey, Food Stylist: Julian Hensarling, Prop Stylist: Josh Hoggle
Breakfast (247 calories)
P.M. Snack (235 calories)
Dinner (415 calories)
Daily Totals:1,506 calories, 64g fat, 76g protein, 170g carbohydrate, 31g fiber, 1,829mg sodium
Make it 2,000 calories:Add ¼ cup unsalted dry-roasted almonds to P.M. snack, 1 servingMassaged Kale Saladto dinner, and 1 medium banana as an evening snack.
Day 9
Photographer Victor Protasio, Food Stylist Margaret Dickey, Prop Stylist Lydia Pursell
Breakfast (340 calories)
A.M. Snack (131 calories)
Lunch (337 calories)
P.M. Snack (145 calories)
Dinner (522 calories)
Daily Totals:1,476 calories, 66g fat, 104g protein, 127g carbohydrate, 28g fiber, 1,013mg sodium
Make it 2,000 calories:Add ¼ cup unsalted dry-roasted almonds to A.M. snack, 1½ Tbsp. natural peanut butter to lunch, and 1 servingNo-Sugar-Added Vegan Oatmeal Cookiesas an evening snack.
Day 10
A.M. Snack (265 calories)
P.M. Snack (177 calories)
Dinner (485 calories)
Meal-Prep Tip:Reserve 2 servingsSlow-Cooker Moroccan-Spiced Chicken Stewto have for lunch on Days 11 and 12.
Daily Totals:1,511 calories, 73g fat, 87g protein, 143g carbohydrate, 31g fiber, 1,973mg sodium
Make it 2,000 calories:Add 2 large hard-boiled eggs to breakfast, 1 medium orange to P.M. snack, and 1 servingSprouted-Grain Toast with Peanut Butter & Bananaas an evening snack.
Day 11
Breakfast (351 calories)
Lunch (302 calories)
P.M. Snack (176 calories)
Dinner (362 calories)
Daily Totals:1,498 calories, 69g fat, 83g protein, 147g carbohydrate, 30g fiber, 1,162mg sodium
Make it 2,000 calories:Add 1 servingSprouted-Grain Toast with Peanut Butter & Bananato breakfast, 1 cup edamame in pods to A.M. snack, and 1 plum to lunch.
Day 12
A.M. Snack (252 calories)
P.M. Snack (215 calories)
Dinner (461 calories)
Meal-Prep Tip: Reserve two servingsCreamy Green Pea Pesto Pastato have for lunch on Days 13 and 14.
Daily Totals:1,477 calories, 62g fat, 78g protein, 158g carbohydrate, 31g fiber, 1,753mg sodium
Make it 2,000 calories:Increase to 2 Tbsp. natural peanut butter at A.M. snack, add 1 medium banana to lunch, and add 1 servingTraditional Greek Saladto dinner.
Day 13
Victor Protasio
A.M. Snack (62 calories)
Lunch (461 calories)
Dinner (550 calories)
Daily Totals:1,518 calories, 71g fat, 84g protein, 145g carbohydrate, 28g fiber, 1,471mg sodium
Make it 2,000 calories:Add ¼ cup unsalted dry-roasted almonds to A.M. snack, 1 medium orange to lunch, and 2 Tbsp. natural peanut butter to P.M. snack.
Day 14
Photographer: Rachel Marek, Food stylist: Sue Mitchell, Prop stylist: Skylar Myers,
P.M. Snack (139 calories)
Dinner (435 calories)
Daily Totals:1,497 calories, 62g fat, 78g protein, 168g carbohydrate, 34g fiber, 1,817mg sodium
Make it 2,000 calories:Add 1 servingSprouted-Grain Toast with Peanut Butter & Bananato breakfast, 1 plum to lunch and add 1 servingNo-Sugar-Added Vegan Oatmeal Cookiesas an evening snack.
Day 15
Photographer: Grant Webster, Food Stylist: Addelyn Evans, Prop Stylist: Gabe Greco
Breakfast (271 calories)
Lunch (343 calories)
Daily Totals:1,520 calories, 67g fat, 90g protein, 151g carbohydrate, 30g fiber, 1,421mg sodium
Make it 2,000 calories:Add 1 servingRaspberry-Kefir Power Smoothieto breakfast and add ¼ cup unsalted dry-roasted almonds to A.M. snack.
Day 16
Photographer: Jen Causey, Food Stylist: Emily Nabors Hall , Prop Stylist: Shell Royster
Breakfast (249 calories)
Lunch (408 calories)
P.M. Snack (190 calories)
Dinner (427 calories)
Meal-Prep Tip:Reserve leftoverVeggie Fajitasto have for dinner tomorrow.
Daily Totals:1,488 calories, 65g fat, 74g protein, 163g carbohydrate, 38g fiber, 1,101mg sodium
Make it 2,000 calories:Add 1 servingSprouted-Grain Toast with Peanut Butter & Bananato breakfast, add ½ cup pineapple chunks to dinner, and add 1 servingNo-Sugar-Added Vegan Oatmeal Cookiesas an evening snack.
Day 17
Photographer: Jacob Fox, Food stylist: Holly Dreesman, Prop stylist: Joseph Wanek
A.M. Snack (168 calories)
P.M. Snack (237 calories)
Daily Totals:1,480 calories, 70g fat, 72g protein, 155g carbohydrate, 37g fiber, 1,158mg sodium
Make it 2,000 calories:Add 1 servingRaspberry-Kefir Power Smoothieto breakfast, 1 Tbsp. chopped pecans to A.M. snack, and 1 servingGuacamole Chopped Saladto dinner.
Day 18
Photographer: Greg DuPree, Prop stylist: Shell Royster, Food stylist: Emily Hall
P.M. Snack (62 calories)
Dinner (398 calories)
Daily Totals:1,508 calories, 58g fat, 76g protein, 180g carbohydrate, 30g fiber, 1,239mg sodium
Make it 2,000 calories:Add 1 servingSprouted-Grain Toast with Peanut Butter & Bananato breakfast and add ¼ cup unsalted dry-roasted almonds to P.M. snack.
Day 19
Photographer: Fred Hardy, Food Stylist: Margaret Monroe Dickey
A.M. Snack (95 calories)
Dinner (512 calories)
Daily Totals:1,521 calories, 66g fat, 80g protein, 161g carbohydrate, 28g fiber, 1,466mg sodium
Make it 2,000 calories:Add 1 servingRaspberry-Kefir Power Smoothieto breakfast and add 2 Tbsp. natural peanut butter to A.M. snack.
Day 20
P.M. Snack (206 calories)
Dinner (379 calories)
Daily Totals:1,521 calories, 63g fat, 99g protein, 154g carbohydrate, 31g fiber, 1,685mg sodium
Make it 2,000 calories:Add 1 servingSprouted-Grain Toast with Peanut Butter & Bananato breakfast, 2 Tbsp. chopped pecans to A.M. snack, and 1 medium banana to P.M. snack.
Day 21
Breakfast (329 calories)
P.M. Snack (131 calories)
Dinner (489 calories)
Daily Totals:1,508 calories, 68g fat, 74g protein, 164g carbohydrate, 31g fiber, 1,118mg sodium
Make it 2,000 calories:Add 1 servingRaspberry-Kefir Power Smoothieto breakfast, 1 large hard-boiled egg to P.M. snack, and 1 servingNo-Sugar-Added Vegan Oatmeal Cookiesas an evening snack.
Day 22
P.M. Snack (180 calories)
Dinner (437 calories)
Evening Snacks (95 calories)
Daily Totals:1,518 calories, 68g fat, 104g protein, 137g carbohydrate, 30g fiber, 1,457mg sodium
Make it 2,000 calories:Add 1 servingSprouted-Grain Toast with Peanut Butter & Bananato breakfast and add ¼ cup unsalted dry-roasted almonds to A.M. snack.
Day 23
Photographer: Brie Goldman, Food Stylist: Addelyn Evans, Prop Stylist: Gabriel Greco
P.M. Snack (193 calories)
Dinner (458 calories)
Daily Totals:1,524 calories, 72g fat, 75g protein, 154g carbohydrate, 28g fiber, 1,246mg sodium
Make it 2,000 calories:Increase to ¼ cup chopped nuts at breakfast, add ½ an avocado, sliced, to the salad at dinner, and add 1 servingNo-Sugar-Added Vegan Oatmeal Cookiesas an evening snack.
Day 24
Photographer: Brie Goldman, Food Stylist: Skyler Myers, Prop Stylist: Gabriel Greco
A.M. Snack (176 calories)
Dinner (491 calories)
Meal-Prep Tip:Reserve two servings4-Ingredient Adas bis-Silq (Lentil & Chard Soup)to have for lunch on Days 25 and 26.
Daily Totals:1,506 calories, 66g fat, 68g protein, 180g carbohydrate, 30g fiber, 1,280mg sodium
Make it 2,000 calories:Add 1 servingSprouted-Grain Toast with Peanut Butter & Bananato breakfast, add 1 plum to A.M. snack, and add 1 servingNo-Sugar-Added Vegan Oatmeal Cookiesas an evening snack.
Day 25
Photographer: Morgan Hunt Glaze, Prop Stylist: Shell Royster, Food Stylist Jennifer Wendorf
Lunch (376 calories)
P.M. Snack (105 calories)
Dinner (414 calories)
Daily Totals:1,504 calories, 47g fat, 75g protein, 209g carbohydrate, 36g fiber, 1,318mg sodium
Make it 2,000 calories:Increase to ¼ cup chopped nuts at breakfast, add 1 medium orange to lunch, add 2 Tbsp. natural peanut butter to P.M. snack, and add 1 servingMassaged Kale Saladto dinner.
Day 26
P.M. Snack (82 calories)
Dinner (383 calories)
Meal-Prep Tip:Reserve leftoverChicken Caesar Pasta Saladto have for lunch on Days 27 and 28.
Daily Totals:1,501 calories, 52g fat, 87g protein, 190g carbohydrate, 30g fiber, 1,290mg sodium
Day 27
Greg DuPree
Lunch (383 calories)
Dinner (488 calories)
Daily Totals:1,490 calories, 64g fat, 87g protein, 153g carbohydrate, 30g fiber, 1,735mg sodium
Make it 2,000 calories:Increase to 2 Tbsp. chopped nuts at breakfast, add 1 medium apple to lunch, add ¼ cup unsalted dry-roasted almonds to P.M. snack, and add 1 servingNo-Sugar-Added Vegan Oatmeal Cookiesas an evening snack.
Day 28
Dinner (439 calories)
Daily Totals:1,498 calories, 66g fat, 84g protein, 160g carbohydrate, 30g fiber, 1,392mg sodium
Day 29
Photographer: Grant Webster, Food Stylist: Holly Dreesman, Prop Stylist: Lexi Juhl
Dinner (518 calories)
Meal-Prep Tip:Reserve leftoverPesto Tuna Noodle Casseroleto have for dinner tomorrow.
Daily Totals:1,504 calories, 48g fat, 84g protein, 195g carbohydrate, 28g fiber, 1,544mg sodium
Make it 2,000 calories:Add ¼ cup unsalted dry-roasted almonds to A.M. snack, 1 medium banana to P.M. snack, and 1 servingMassaged Kale Saladto dinner.
Day 30
Daily Totals:1,475 calories, 46g fat, 75g protein, 205g carbohydrate, 33g fiber, 1,429mg sodium
Make it 2,000 calories:Add ¾ cup low-fat plain strained (Greek-style) yogurt to breakfast, add ¼ cup unsalted dry-roasted almonds to A.M. snack, and add 1 servingNo-Sugar-Added Vegan Oatmeal Cookiesas an evening snack.
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SourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Centers for Disease Control and Prevention.Get the Facts: Added Sugars.American Heart Association.How much sugar is too much?American Heart Association.Prevention and Treatment of High Cholesterol (Hyperlipidemia).U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.
Sources
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Centers for Disease Control and Prevention.Get the Facts: Added Sugars.American Heart Association.How much sugar is too much?American Heart Association.Prevention and Treatment of High Cholesterol (Hyperlipidemia).U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.
Centers for Disease Control and Prevention.Get the Facts: Added Sugars.American Heart Association.How much sugar is too much?American Heart Association.Prevention and Treatment of High Cholesterol (Hyperlipidemia).U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.
Centers for Disease Control and Prevention.Get the Facts: Added Sugars.
American Heart Association.How much sugar is too much?
American Heart Association.Prevention and Treatment of High Cholesterol (Hyperlipidemia).
U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.
