7-Day Anti-Inflammatory Meal Plan to Help Lower Cholesterol, Created by a Dietitian

In This ArticleView AllIn This ArticleWhy This PlanDay 1Day 2Day 3Day 4Day 5Day 6Day 7Meal Prep TipsFAQsFoods to Focus OnFiber & Cholesterol

In This ArticleView All

View All

In This Article

Why This Plan

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Day 7

Meal Prep Tips

FAQs

Foods to Focus On

Fiber & Cholesterol

ClosePhoto:Recipes: Morgan Hunt Glaze. EatingWell design.In this seven-day meal plan, we map out a week ofanti-inflammatoryrecipes tailored to help improve cholesterol. You’ll findantioxidant-richfruits and veggies, a wide array of healthy fats, and plenty of fiber to help improve cholesterol and reduce inflammation. Whether you currently have high cholesterol, have been told your numbers are elevated or are looking to take some proactive steps to protect your heart, this meal plan can work for most people. Check it out! Your heart will thank you.What You Need to Know About Your Cholesterol LevelsWhy This Meal Plan Is Great for YouTheanti-inflammatory dietis very similar to the popularMediterranean diet. Both eating styles emphasize nutrient-rich fruits and vegetables, as well as healthy fats from nuts, seeds and fish, and limit fried and ultra-processed foods and excess added sugars. Research indicates that the anti-inflammatory diet has many health benefits, including improved heart health.One study found that participants who followed an anti-inflammatory eating plan experienced fewer cardiac events than participants who didn’t regularly eat anti-inflammatory foods. Researchers also found that those who ate foods that can increase inflammation, such as refined grains and high-added-sugar drinks, experienced higher rates of stroke, heart disease and heart attack.Becausefiberplays an important role in lowering cholesterol, we included many fiber-rich foods, such as whole grains, legumes, nuts and fruits and vegetables. Each day provides an average of 39 grams of fiber. To support healthy cholesterol, we also limited saturated fat to no more than 14 grams per day with an upper limit of 20 grams on days we include fatty fish, such as salmon and tuna. Though total protein intake doesn’t have a strong link to cholesterol levels, we know protein is a nutrient that many people prioritize. Each day provides an average of 98 grams of protein to keep you satiated and energized.This 1,800-calorie meal plan has modifications for 1,500 and 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.Day 1Ali RedmondBreakfast (396 calories)1 servingHigh-Protein Black Bean Breakfast BowlA.M. Snack (205 calories)1 (5.3-oz.) container nonfat plain strained Greek-style yogurt¼ cup raspberries3 Tbsp. sliced almondsLunch (439 calories)1 servingChickpea Tuna Salad1 medium appleP.M. Snack (206 calories)¼ cup unsalted dry-roasted almondsDinner (397 calories)1 servingMoroccan-Inspired Chicken & Sweet Potato Soup1 servingShaved Cauliflower Salad with Lemon Vinaigrette & ParmesanEvening Snack (150 calories)2 servingsDark Chocolate Cashew ClustersMeal-Prep Tip:Reserve 4 servingsMoroccan-Inspired Chicken & Sweet Potato Soupto have for lunch on Days 2 through 5.Daily Totals:1,793 calories, 93g fat, 19g saturated fat, 95g protein, 160g carbohydrate, 42g fiber, 1,852mg sodium.Make it 1,500 calories:Reduce to 1 Tbsp. sliced almonds at A.M. snack, change P.M. snack to 1 plum and reduce to 1 servingDark Chocolate Cashew Clustersat evening snack.Make it 2,000 calories:Add 2 Tbsp. natural peanut butter to the apple at lunch.Day 2Breakfast (398 calories)1 servingLemon-Blueberry Overnight Oats1 cup low-fat plain kefirA.M. Snack (200 calories)1 medium apple1 Tbsp. natural peanut butterLunch (482 calories)1 servingMoroccan-Inspired Chicken & Sweet Potato Soup1 cup sliced carrots1 servingGarlic HummusP.M. Snack (27 calories)½ cup sliced strawberriesDinner (554 calories)1 servingPan-Seared Salmon1 servingFeta, Kale & Pear SaladEvening Snack (150 calories)2 servingsDark Chocolate Cashew ClustersDaily Totals:1,810 calories, 83g fat, 19g saturated fat, 100g protein, 179g carbohydrate, 35g fiber, 2,015mg sodium.Make it 1,500 calories:Change A.M. snack to 1 plum and omit evening snack.Make it 2,000 calories:Add ¼ cup unsalted dry-roasted almonds to P.M. snack.Day 3Rachel Marek, Food stylist: Holly DreesmanBreakfast (398 calories)1 servingLemon-Blueberry Overnight Oats1 cup low-fat plain kefirA.M. Snack (131 calories)1 large pearLunch (482 calories)1 servingMoroccan-Inspired Chicken & Sweet Potato Soup1 cup sliced carrots1 servingGarlic HummusP.M. Snack (305 calories)1 medium apple2 Tbsp. natural peanut butterDinner (423 calories)1 servingCranberry-Balsamic Chicken Thighs1 servingRoasted Brussels Sprouts & PotatoesEvening Snack (62 calories)1 medium orangeDaily Totals:1,800 calories, 67g fat, 13g saturated fat, 89g protein, 222g carbohydrate, 39g fiber, 1,975mg sodium.Make it 1,500 calories:Change A.M. snack to 1 medium peach and omit peanut butter at P.M. snack.Make it 2,000 calories:Add ¼ cup unsalted dry-roasted almonds to A.M. snack.Day 4Breakfast (398 calories)1 servingLemon-Blueberry Overnight Oats1 cup low-fat plain kefirA.M. Snack (205 calories)1 (5.3-oz.) container nonfat plain strained Greek-style yogurt¼ cup raspberries3 Tbsp. sliced almondsLunch (482 calories)1 servingMoroccan-Inspired Chicken & Sweet Potato Soup1 cup sliced carrots1 servingGarlic HummusP.M. Snack (95 calories)1 medium appleDinner (460 calories)1 servingBrown Rice Shrimp Bowl with Tomatoes & AvocadoEvening Snack (150 calories)2 servingsDark Chocolate Cashew ClustersDaily Totals:1,789 calories, 71g fat, 13g saturated fat, 104g protein, 199g carbohydrate, 38g fiber, 2,117mg sodium.Make it 1,500 calories:Change A.M. snack to 1 medium peach and omit evening snack.Make it 2,000 calories:Add 2 Tbsp. natural peanut butter to P.M. snack.Day 5Photographer: Greg DuPree, Food Stylist: Chelsea Zimmer, Prop Stylist: Hannah GreenwoodBreakfast (398 calories)1 servingLemon-Blueberry Overnight Oats1 cup low-fat plain kefirA.M. Snack (205 calories)1 (5.3-oz.) container nonfat plain strained Greek-style yogurt¼ cup raspberries3 Tbsp. sliced almondsLunch (482 calories)1 servingMoroccan-Inspired Chicken & Sweet Potato Soup1 cup sliced carrots1 servingGarlic HummusP.M. Snack (95 calories)1 medium appleDinner (459 calories)1 servingSticky Sesame Tofu & BroccoliEvening Snack (150 calories)2 servingsDark Chocolate Cashew ClustersDaily Totals:1,788 calories, 73g fat, 13g saturated fat, 93g protein, 207g carbohydrate, 36g fiber, 2,113mg sodium.Make it 1,500 calories:Change A.M. snack to 1 medium peach and omit evening snack.Make it 2,000 calories:Add 2 Tbsp. natural peanut butter to P.M. snack.Day 6Photographer: Jen Causey, Food Stylist: Jennifer Wendorf, Prop Stylist: Christina BrockmanBreakfast (396 calories)1 servingHigh-Protein Black Bean Breakfast BowlA.M. Snack (187 calories)1 (5.3-oz.) container nonfat plain strained Greek-style yogurt½ cup raspberries2 Tbsp. sliced almondsLunch (424 calories)1 servingChickpea, Beet & Feta Salad with Lemon-Garlic Vinaigrette3 oz. cooked chicken breast1 clementineP.M. Snack (105 calories)1 medium bananaDinner (581 calories)1 servingSheet-Pan Chicken with White Beans & MushroomsEvening Snack (95 calories)1 medium appleDaily Totals:1,788 calories, 78g fat, 14g saturated fat, 105g protein, 181g carbohydrate, 42g fiber, 1,882mg sodium.Make it 1,500 calories:Change A.M. snack to 1 plum, P.M. snack to ½ cup blueberries and evening snack to ½ cup sliced strawberries.Make it 2,000 calories:Add 2 Tbsp. natural peanut butter to P.M. snack.Day 7Breakfast (396 calories)1 servingHigh-Protein Black Bean Breakfast BowlA.M. Snack (205 calories)1 (5.3-oz.) container nonfat plain strained Greek-style yogurt¼ cup raspberries3 Tbsp. sliced almondsLunch (448 calories)1 servingCucumber-Blueberry Spinach Salad3 oz. cooked chicken breast1 medium peachP.M. Snack (206 calories)¼ cup unsalted dry-roasted almondsDinner (433 calories)1 servingBaked Fish Tacos with Avocado1 servingEasy Pineapple ColeslawEvening Snack (95 calories)1 medium appleDaily Totals:1,782 calories, 88g fat, 14g saturated fat, 97g protein, 168g carbohydrate, 43g fiber, 1,738mg sodium.Make it 1,500 calories:Omit sliced almonds at A.M. snack and change P.M. snack to 1 plum.Make it 2,000 calories:Add 1 medium orange to P.M. snack and add 2 servingsDark Chocolate Cashew Clustersto evening snack.How to Meal-Prep Your Week of Meals:MakeGarlic Hummusto have as a snack throughout the weekPrepareLemon-Blueberry Overnight Oatsto have for breakfast on Days 2 through 5.Frequently Asked QuestionsYes, meal plans are meant to be enjoyed. If there’s a meal you don’t like, feel free to repeat a different meal or browse all of ourheart-healthyandhigh-fiberrecipes. To promote heart health and improve cholesterol, we aimed for a daily limit of 14 grams of saturated fat (with an upper limit of 20 grams on days we include fatty fish), at least 30 grams of fiber and a max of 2,300 milligrams of sodium.Definitely. We chose every recipe with healthy cholesterol and anti-inflammatory benefits in mind, so repeating your favorite meal can work well. If you’re monitoring your calorie intake, all the breakfast and lunch options are very similar, so a simple swap should work for most people.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.If left untreated, high cholesterol causes plaque, a hard and waxy substance, to build up in the arteries. Plaque buildup narrows the arteries, resulting in decreased blood flow and an increased risk of heart attack. High cholesterol increases the risk of heart disease and stroke.Anti-Inflammatory Foods to Focus On:FruitsVegetablesNuts, including natural nut buttersSeedsWhole grainsFermented unsweetened dairy (yogurt, kefir, cottage cheese)BeansLentilsAvocadoOlive oilFishHerbs and spicesFiber and CholesterolMany people with high cholesterol have likely been told to eat more fiber. And yet, only 7% of adults in the United States meet their daily fiber goals. The recommended daily fiber intake is 25 grams for women and 38 grams for men.Fiberis found in fruits, vegetables, whole grains, legumes, nuts and seeds. If you have high cholesterol, prioritizing fiber is important because fiber can help reduce cholesterol.Soluble fiber, found in foods likeoats, Brussels sprouts and beans, forms a gel-like substance as it passes through the digestive tract. Soluble fiber binds with fat and cholesterol in the blood and helps eliminate it from the body, resulting in improved cholesterol levels. This seven-day heart-healthy plan provides an average of 39 grams of fiber per day to help improve cholesterol.How We Create Meal PlansRegistered dietitians thoughtfully createEatingWell’smeal 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.Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmitSourcesEatingWell 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.Li J, Lee DH, Hu J, et al.Dietary Inflammatory Potential and Risk of Cardiovascular Disease Among Men and Women in the U.S.J Am Coll Cardiol. 2020;76(19):2181-2193. doi:10.1016/j.jacc.2020.09.535Centers for Disease Control and Prevention.About Cholesterol.American Society for Nutrition.Most Americans are not getting enough fiber in our diets.

Photo:Recipes: Morgan Hunt Glaze. EatingWell design.

a side by side of EatingWell’s recipes in the meal plan

Recipes: Morgan Hunt Glaze. EatingWell design.

In this seven-day meal plan, we map out a week ofanti-inflammatoryrecipes tailored to help improve cholesterol. You’ll findantioxidant-richfruits and veggies, a wide array of healthy fats, and plenty of fiber to help improve cholesterol and reduce inflammation. Whether you currently have high cholesterol, have been told your numbers are elevated or are looking to take some proactive steps to protect your heart, this meal plan can work for most people. Check it out! Your heart will thank you.What You Need to Know About Your Cholesterol LevelsWhy This Meal Plan Is Great for YouTheanti-inflammatory dietis very similar to the popularMediterranean diet. Both eating styles emphasize nutrient-rich fruits and vegetables, as well as healthy fats from nuts, seeds and fish, and limit fried and ultra-processed foods and excess added sugars. Research indicates that the anti-inflammatory diet has many health benefits, including improved heart health.One study found that participants who followed an anti-inflammatory eating plan experienced fewer cardiac events than participants who didn’t regularly eat anti-inflammatory foods. Researchers also found that those who ate foods that can increase inflammation, such as refined grains and high-added-sugar drinks, experienced higher rates of stroke, heart disease and heart attack.Becausefiberplays an important role in lowering cholesterol, we included many fiber-rich foods, such as whole grains, legumes, nuts and fruits and vegetables. Each day provides an average of 39 grams of fiber. To support healthy cholesterol, we also limited saturated fat to no more than 14 grams per day with an upper limit of 20 grams on days we include fatty fish, such as salmon and tuna. Though total protein intake doesn’t have a strong link to cholesterol levels, we know protein is a nutrient that many people prioritize. Each day provides an average of 98 grams of protein to keep you satiated and energized.This 1,800-calorie meal plan has modifications for 1,500 and 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.Day 1Ali RedmondBreakfast (396 calories)1 servingHigh-Protein Black Bean Breakfast BowlA.M. Snack (205 calories)1 (5.3-oz.) container nonfat plain strained Greek-style yogurt¼ cup raspberries3 Tbsp. sliced almondsLunch (439 calories)1 servingChickpea Tuna Salad1 medium appleP.M. Snack (206 calories)¼ cup unsalted dry-roasted almondsDinner (397 calories)1 servingMoroccan-Inspired Chicken & Sweet Potato Soup1 servingShaved Cauliflower Salad with Lemon Vinaigrette & ParmesanEvening Snack (150 calories)2 servingsDark Chocolate Cashew ClustersMeal-Prep Tip:Reserve 4 servingsMoroccan-Inspired Chicken & Sweet Potato Soupto have for lunch on Days 2 through 5.Daily Totals:1,793 calories, 93g fat, 19g saturated fat, 95g protein, 160g carbohydrate, 42g fiber, 1,852mg sodium.Make it 1,500 calories:Reduce to 1 Tbsp. sliced almonds at A.M. snack, change P.M. snack to 1 plum and reduce to 1 servingDark Chocolate Cashew Clustersat evening snack.Make it 2,000 calories:Add 2 Tbsp. natural peanut butter to the apple at lunch.Day 2Breakfast (398 calories)1 servingLemon-Blueberry Overnight Oats1 cup low-fat plain kefirA.M. Snack (200 calories)1 medium apple1 Tbsp. natural peanut butterLunch (482 calories)1 servingMoroccan-Inspired Chicken & Sweet Potato Soup1 cup sliced carrots1 servingGarlic HummusP.M. Snack (27 calories)½ cup sliced strawberriesDinner (554 calories)1 servingPan-Seared Salmon1 servingFeta, Kale & Pear SaladEvening Snack (150 calories)2 servingsDark Chocolate Cashew ClustersDaily Totals:1,810 calories, 83g fat, 19g saturated fat, 100g protein, 179g carbohydrate, 35g fiber, 2,015mg sodium.Make it 1,500 calories:Change A.M. snack to 1 plum and omit evening snack.Make it 2,000 calories:Add ¼ cup unsalted dry-roasted almonds to P.M. snack.Day 3Rachel Marek, Food stylist: Holly DreesmanBreakfast (398 calories)1 servingLemon-Blueberry Overnight Oats1 cup low-fat plain kefirA.M. Snack (131 calories)1 large pearLunch (482 calories)1 servingMoroccan-Inspired Chicken & Sweet Potato Soup1 cup sliced carrots1 servingGarlic HummusP.M. Snack (305 calories)1 medium apple2 Tbsp. natural peanut butterDinner (423 calories)1 servingCranberry-Balsamic Chicken Thighs1 servingRoasted Brussels Sprouts & PotatoesEvening Snack (62 calories)1 medium orangeDaily Totals:1,800 calories, 67g fat, 13g saturated fat, 89g protein, 222g carbohydrate, 39g fiber, 1,975mg sodium.Make it 1,500 calories:Change A.M. snack to 1 medium peach and omit peanut butter at P.M. snack.Make it 2,000 calories:Add ¼ cup unsalted dry-roasted almonds to A.M. snack.Day 4Breakfast (398 calories)1 servingLemon-Blueberry Overnight Oats1 cup low-fat plain kefirA.M. Snack (205 calories)1 (5.3-oz.) container nonfat plain strained Greek-style yogurt¼ cup raspberries3 Tbsp. sliced almondsLunch (482 calories)1 servingMoroccan-Inspired Chicken & Sweet Potato Soup1 cup sliced carrots1 servingGarlic HummusP.M. Snack (95 calories)1 medium appleDinner (460 calories)1 servingBrown Rice Shrimp Bowl with Tomatoes & AvocadoEvening Snack (150 calories)2 servingsDark Chocolate Cashew ClustersDaily Totals:1,789 calories, 71g fat, 13g saturated fat, 104g protein, 199g carbohydrate, 38g fiber, 2,117mg sodium.Make it 1,500 calories:Change A.M. snack to 1 medium peach and omit evening snack.Make it 2,000 calories:Add 2 Tbsp. natural peanut butter to P.M. snack.Day 5Photographer: Greg DuPree, Food Stylist: Chelsea Zimmer, Prop Stylist: Hannah GreenwoodBreakfast (398 calories)1 servingLemon-Blueberry Overnight Oats1 cup low-fat plain kefirA.M. Snack (205 calories)1 (5.3-oz.) container nonfat plain strained Greek-style yogurt¼ cup raspberries3 Tbsp. sliced almondsLunch (482 calories)1 servingMoroccan-Inspired Chicken & Sweet Potato Soup1 cup sliced carrots1 servingGarlic HummusP.M. Snack (95 calories)1 medium appleDinner (459 calories)1 servingSticky Sesame Tofu & BroccoliEvening Snack (150 calories)2 servingsDark Chocolate Cashew ClustersDaily Totals:1,788 calories, 73g fat, 13g saturated fat, 93g protein, 207g carbohydrate, 36g fiber, 2,113mg sodium.Make it 1,500 calories:Change A.M. snack to 1 medium peach and omit evening snack.Make it 2,000 calories:Add 2 Tbsp. natural peanut butter to P.M. snack.Day 6Photographer: Jen Causey, Food Stylist: Jennifer Wendorf, Prop Stylist: Christina BrockmanBreakfast (396 calories)1 servingHigh-Protein Black Bean Breakfast BowlA.M. Snack (187 calories)1 (5.3-oz.) container nonfat plain strained Greek-style yogurt½ cup raspberries2 Tbsp. sliced almondsLunch (424 calories)1 servingChickpea, Beet & Feta Salad with Lemon-Garlic Vinaigrette3 oz. cooked chicken breast1 clementineP.M. Snack (105 calories)1 medium bananaDinner (581 calories)1 servingSheet-Pan Chicken with White Beans & MushroomsEvening Snack (95 calories)1 medium appleDaily Totals:1,788 calories, 78g fat, 14g saturated fat, 105g protein, 181g carbohydrate, 42g fiber, 1,882mg sodium.Make it 1,500 calories:Change A.M. snack to 1 plum, P.M. snack to ½ cup blueberries and evening snack to ½ cup sliced strawberries.Make it 2,000 calories:Add 2 Tbsp. natural peanut butter to P.M. snack.Day 7Breakfast (396 calories)1 servingHigh-Protein Black Bean Breakfast BowlA.M. Snack (205 calories)1 (5.3-oz.) container nonfat plain strained Greek-style yogurt¼ cup raspberries3 Tbsp. sliced almondsLunch (448 calories)1 servingCucumber-Blueberry Spinach Salad3 oz. cooked chicken breast1 medium peachP.M. Snack (206 calories)¼ cup unsalted dry-roasted almondsDinner (433 calories)1 servingBaked Fish Tacos with Avocado1 servingEasy Pineapple ColeslawEvening Snack (95 calories)1 medium appleDaily Totals:1,782 calories, 88g fat, 14g saturated fat, 97g protein, 168g carbohydrate, 43g fiber, 1,738mg sodium.Make it 1,500 calories:Omit sliced almonds at A.M. snack and change P.M. snack to 1 plum.Make it 2,000 calories:Add 1 medium orange to P.M. snack and add 2 servingsDark Chocolate Cashew Clustersto evening snack.How to Meal-Prep Your Week of Meals:MakeGarlic Hummusto have as a snack throughout the weekPrepareLemon-Blueberry Overnight Oatsto have for breakfast on Days 2 through 5.Frequently Asked QuestionsYes, meal plans are meant to be enjoyed. If there’s a meal you don’t like, feel free to repeat a different meal or browse all of ourheart-healthyandhigh-fiberrecipes. To promote heart health and improve cholesterol, we aimed for a daily limit of 14 grams of saturated fat (with an upper limit of 20 grams on days we include fatty fish), at least 30 grams of fiber and a max of 2,300 milligrams of sodium.Definitely. We chose every recipe with healthy cholesterol and anti-inflammatory benefits in mind, so repeating your favorite meal can work well. If you’re monitoring your calorie intake, all the breakfast and lunch options are very similar, so a simple swap should work for most people.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.If left untreated, high cholesterol causes plaque, a hard and waxy substance, to build up in the arteries. Plaque buildup narrows the arteries, resulting in decreased blood flow and an increased risk of heart attack. High cholesterol increases the risk of heart disease and stroke.Anti-Inflammatory Foods to Focus On:FruitsVegetablesNuts, including natural nut buttersSeedsWhole grainsFermented unsweetened dairy (yogurt, kefir, cottage cheese)BeansLentilsAvocadoOlive oilFishHerbs and spicesFiber and CholesterolMany people with high cholesterol have likely been told to eat more fiber. And yet, only 7% of adults in the United States meet their daily fiber goals. The recommended daily fiber intake is 25 grams for women and 38 grams for men.Fiberis found in fruits, vegetables, whole grains, legumes, nuts and seeds. If you have high cholesterol, prioritizing fiber is important because fiber can help reduce cholesterol.Soluble fiber, found in foods likeoats, Brussels sprouts and beans, forms a gel-like substance as it passes through the digestive tract. Soluble fiber binds with fat and cholesterol in the blood and helps eliminate it from the body, resulting in improved cholesterol levels. This seven-day heart-healthy plan provides an average of 39 grams of fiber per day to help improve cholesterol.How We Create Meal PlansRegistered dietitians thoughtfully createEatingWell’smeal 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.Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmitSourcesEatingWell 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.Li J, Lee DH, Hu J, et al.Dietary Inflammatory Potential and Risk of Cardiovascular Disease Among Men and Women in the U.S.J Am Coll Cardiol. 2020;76(19):2181-2193. doi:10.1016/j.jacc.2020.09.535Centers for Disease Control and Prevention.About Cholesterol.American Society for Nutrition.Most Americans are not getting enough fiber in our diets.

What You Need to Know About Your Cholesterol Levels

Why This Meal Plan Is Great for You

Theanti-inflammatory dietis very similar to the popularMediterranean diet. Both eating styles emphasize nutrient-rich fruits and vegetables, as well as healthy fats from nuts, seeds and fish, and limit fried and ultra-processed foods and excess added sugars. Research indicates that the anti-inflammatory diet has many health benefits, including improved heart health.One study found that participants who followed an anti-inflammatory eating plan experienced fewer cardiac events than participants who didn’t regularly eat anti-inflammatory foods. Researchers also found that those who ate foods that can increase inflammation, such as refined grains and high-added-sugar drinks, experienced higher rates of stroke, heart disease and heart attack.

Becausefiberplays an important role in lowering cholesterol, we included many fiber-rich foods, such as whole grains, legumes, nuts and fruits and vegetables. Each day provides an average of 39 grams of fiber. To support healthy cholesterol, we also limited saturated fat to no more than 14 grams per day with an upper limit of 20 grams on days we include fatty fish, such as salmon and tuna. Though total protein intake doesn’t have a strong link to cholesterol levels, we know protein is a nutrient that many people prioritize. Each day provides an average of 98 grams of protein to keep you satiated and energized.

This 1,800-calorie meal plan has modifications for 1,500 and 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.

Ali Redmond

Breakfast (396 calories)

A.M. Snack (205 calories)

Lunch (439 calories)

P.M. Snack (206 calories)

Dinner (397 calories)

Evening Snack (150 calories)

Meal-Prep Tip:Reserve 4 servingsMoroccan-Inspired Chicken & Sweet Potato Soupto have for lunch on Days 2 through 5.

Daily Totals:1,793 calories, 93g fat, 19g saturated fat, 95g protein, 160g carbohydrate, 42g fiber, 1,852mg sodium.

Make it 1,500 calories:Reduce to 1 Tbsp. sliced almonds at A.M. snack, change P.M. snack to 1 plum and reduce to 1 servingDark Chocolate Cashew Clustersat evening snack.

Make it 2,000 calories:Add 2 Tbsp. natural peanut butter to the apple at lunch.

Breakfast (398 calories)

A.M. Snack (200 calories)

Lunch (482 calories)

P.M. Snack (27 calories)

Dinner (554 calories)

Daily Totals:1,810 calories, 83g fat, 19g saturated fat, 100g protein, 179g carbohydrate, 35g fiber, 2,015mg sodium.

Make it 1,500 calories:Change A.M. snack to 1 plum and omit evening snack.

Make it 2,000 calories:Add ¼ cup unsalted dry-roasted almonds to P.M. snack.

Rachel Marek, Food stylist: Holly Dreesman

A.M. Snack (131 calories)

P.M. Snack (305 calories)

Dinner (423 calories)

Evening Snack (62 calories)

Daily Totals:1,800 calories, 67g fat, 13g saturated fat, 89g protein, 222g carbohydrate, 39g fiber, 1,975mg sodium.

Make it 1,500 calories:Change A.M. snack to 1 medium peach and omit peanut butter at P.M. snack.

Make it 2,000 calories:Add ¼ cup unsalted dry-roasted almonds to A.M. snack.

Brown Rice Shrimp Bowl with Tomatoes & Avocado

P.M. Snack (95 calories)

Dinner (460 calories)

Daily Totals:1,789 calories, 71g fat, 13g saturated fat, 104g protein, 199g carbohydrate, 38g fiber, 2,117mg sodium.

Make it 1,500 calories:Change A.M. snack to 1 medium peach and omit evening snack.

Make it 2,000 calories:Add 2 Tbsp. natural peanut butter to P.M. snack.

Photographer: Greg DuPree, Food Stylist: Chelsea Zimmer, Prop Stylist: Hannah Greenwood

a recipe photo of the Sticky Sesame Tofu & Broccoli

Dinner (459 calories)

Daily Totals:1,788 calories, 73g fat, 13g saturated fat, 93g protein, 207g carbohydrate, 36g fiber, 2,113mg sodium.

Photographer: Jen Causey, Food Stylist: Jennifer Wendorf, Prop Stylist: Christina Brockman

a photo of the Sheet-Pan Chicken Dinner served on a plate

A.M. Snack (187 calories)

Lunch (424 calories)

P.M. Snack (105 calories)

Dinner (581 calories)

Evening Snack (95 calories)

Daily Totals:1,788 calories, 78g fat, 14g saturated fat, 105g protein, 181g carbohydrate, 42g fiber, 1,882mg sodium.

Make it 1,500 calories:Change A.M. snack to 1 plum, P.M. snack to ½ cup blueberries and evening snack to ½ cup sliced strawberries.

Lunch (448 calories)

Dinner (433 calories)

Daily Totals:1,782 calories, 88g fat, 14g saturated fat, 97g protein, 168g carbohydrate, 43g fiber, 1,738mg sodium.

Make it 1,500 calories:Omit sliced almonds at A.M. snack and change P.M. snack to 1 plum.

Make it 2,000 calories:Add 1 medium orange to P.M. snack and add 2 servingsDark Chocolate Cashew Clustersto evening snack.

How to Meal-Prep Your Week of Meals:

Frequently Asked QuestionsYes, meal plans are meant to be enjoyed. If there’s a meal you don’t like, feel free to repeat a different meal or browse all of ourheart-healthyandhigh-fiberrecipes. To promote heart health and improve cholesterol, we aimed for a daily limit of 14 grams of saturated fat (with an upper limit of 20 grams on days we include fatty fish), at least 30 grams of fiber and a max of 2,300 milligrams of sodium.Definitely. We chose every recipe with healthy cholesterol and anti-inflammatory benefits in mind, so repeating your favorite meal can work well. If you’re monitoring your calorie intake, all the breakfast and lunch options are very similar, so a simple swap should work for most people.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.If left untreated, high cholesterol causes plaque, a hard and waxy substance, to build up in the arteries. Plaque buildup narrows the arteries, resulting in decreased blood flow and an increased risk of heart attack. High cholesterol increases the risk of heart disease and stroke.

Frequently Asked Questions

Yes, meal plans are meant to be enjoyed. If there’s a meal you don’t like, feel free to repeat a different meal or browse all of ourheart-healthyandhigh-fiberrecipes. To promote heart health and improve cholesterol, we aimed for a daily limit of 14 grams of saturated fat (with an upper limit of 20 grams on days we include fatty fish), at least 30 grams of fiber and a max of 2,300 milligrams of sodium.

Definitely. We chose every recipe with healthy cholesterol and anti-inflammatory benefits in mind, so repeating your favorite meal can work well. If you’re monitoring your calorie intake, all the breakfast and lunch options are very similar, so a simple swap should work for most people.

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.

If left untreated, high cholesterol causes plaque, a hard and waxy substance, to build up in the arteries. Plaque buildup narrows the arteries, resulting in decreased blood flow and an increased risk of heart attack. High cholesterol increases the risk of heart disease and stroke.

Anti-Inflammatory Foods to Focus On:

Fiber and Cholesterol

Many people with high cholesterol have likely been told to eat more fiber. And yet, only 7% of adults in the United States meet their daily fiber goals. The recommended daily fiber intake is 25 grams for women and 38 grams for men.Fiberis found in fruits, vegetables, whole grains, legumes, nuts and seeds. If you have high cholesterol, prioritizing fiber is important because fiber can help reduce cholesterol.Soluble fiber, found in foods likeoats, Brussels sprouts and beans, forms a gel-like substance as it passes through the digestive tract. Soluble fiber binds with fat and cholesterol in the blood and helps eliminate it from the body, resulting in improved cholesterol levels. This seven-day heart-healthy plan provides an average of 39 grams of fiber per day to help improve cholesterol.

How We Create Meal PlansRegistered dietitians thoughtfully createEatingWell’smeal 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 createEatingWell’smeal 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.

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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.Li J, Lee DH, Hu J, et al.Dietary Inflammatory Potential and Risk of Cardiovascular Disease Among Men and Women in the U.S.J Am Coll Cardiol. 2020;76(19):2181-2193. doi:10.1016/j.jacc.2020.09.535Centers for Disease Control and Prevention.About Cholesterol.American Society for Nutrition.Most Americans are not getting enough fiber in our diets.

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.Li J, Lee DH, Hu J, et al.Dietary Inflammatory Potential and Risk of Cardiovascular Disease Among Men and Women in the U.S.J Am Coll Cardiol. 2020;76(19):2181-2193. doi:10.1016/j.jacc.2020.09.535Centers for Disease Control and Prevention.About Cholesterol.American Society for Nutrition.Most Americans are not getting enough fiber in our diets.

Li J, Lee DH, Hu J, et al.Dietary Inflammatory Potential and Risk of Cardiovascular Disease Among Men and Women in the U.S.J Am Coll Cardiol. 2020;76(19):2181-2193. doi:10.1016/j.jacc.2020.09.535Centers for Disease Control and Prevention.About Cholesterol.American Society for Nutrition.Most Americans are not getting enough fiber in our diets.

Li J, Lee DH, Hu J, et al.Dietary Inflammatory Potential and Risk of Cardiovascular Disease Among Men and Women in the U.S.J Am Coll Cardiol. 2020;76(19):2181-2193. doi:10.1016/j.jacc.2020.09.535

Centers for Disease Control and Prevention.About Cholesterol.

American Society for Nutrition.Most Americans are not getting enough fiber in our diets.

Why This Meal Plan Is Great for You#

Breakfast (396 calories)#

A.M. Snack (205 calories)#

Lunch (439 calories)#

P.M. Snack (206 calories)#

Dinner (397 calories)#

Evening Snack (150 calories)#

Breakfast (398 calories)#

A.M. Snack (200 calories)#

Lunch (482 calories)#

P.M. Snack (27 calories)#

Dinner (554 calories)#

A.M. Snack (131 calories)#

P.M. Snack (305 calories)#

Dinner (423 calories)#

Evening Snack (62 calories)#

P.M. Snack (95 calories)#

Dinner (460 calories)#

Dinner (459 calories)#

A.M. Snack (187 calories)#

Lunch (424 calories)#

P.M. Snack (105 calories)#

Dinner (581 calories)#

Evening Snack (95 calories)#

Lunch (448 calories)#

Dinner (433 calories)#

How to Meal-Prep Your Week of Meals:#

Frequently Asked Questions#

Anti-Inflammatory Foods to Focus On:#

Fiber and Cholesterol#

How We Create Meal Plans#