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Take care of your heart and lower your cholesterol levels with this 7-day meal plan.
Not sure if this is the plan for you?We offer a variety of meal plans for different health conditions, needs and diets.Find the meal plan that works best for you.
Watch: How to Make Cauliflower Chicken Fried “Rice”
Day 1
Pictured Recipe:
Breakfast (403 calories)
Egg & Avocado Toast
• 1 slice whole-wheat bread, toasted
• 2 large eggs, cooked in 1/4 tsp. olive oil or coat pan with a thin layer of cooking spray (1-second spray). Season with a pinch each of salt and pepper.
• 1/2 medium avocado, mashed
• 1/4 cup pico de gallo or salsa
Top toast with avocado, eggs and salsa.
A.M. Snack (249 calories)
Lunch (500 calories)
Chickpea & Veggie Salad
• 2 cups mixed greens
• 3/4 cup veggies of your choice (try cucumbers and tomatoes)
• 1 cup chickpeas, rinsed
• 2 Tbsp. Cheddar cheese
Combine ingredients and top salad with 1 Tbsp. each olive oil and red-wine vinegar, and freshly ground pepper.
• 1 medium orange
P.M. Snack (192 calories)
Dinner (636 calories)
Day 2
Meal Prep Tip:
Pack up the leftovers from dinner tonight to take for lunch on Day 3.
Breakfast (448 calories)
• 1 1/4 cups nonfat plain Greek yogurt
• 1 cup blueberries
• 3 Tbsp. unsalted dry-roasted almonds
• 2 tsp. honey
Top yogurt with blueberries, almonds and honey.
A.M. Snack (206 calories)
Lunch (495 calories)
Veggie-Hummus Sandwich
• 2 slices whole-grain bread
• 2 1/2 Tbsp. hummus
• 1/2 avocado, mashed
• 1/4 cup cucumber slices
• 1/4 medium red bell pepper, sliced
• 1/3 cup shredded carrots
• 1 cup mixed greens
Spread bread with hummus and avocado and layer on vegetables.
• 1 medium apple
P.M. Snack (105 calories)
• 1 medium banana
Dinner (637 calories)
Evening Snack (101 calories)
• 2 Tbsp. dark chocolate chips
Day 3
Cook and extra 3 oz. of chicken tonight at dinner to have for lunch on Day 4.
Breakfast (419 calories)
Egg & Avocado Tostadas
• 2 corn tortillas
• 1 Tbsp.pico de gallo or salsa
Top tortillas with avocado, eggs and salsa.
A.M. Snack (223 calories)
Lunch (487 calories)
• 2 cupsRoasted Tofu & Peanut Noodle Salad
P.M. Snack (200 calories)
Dinner (647 calories)
Day 4
Breakfast (451 calories)
A.M. Snack (280 calories)
Green Salad with Chicken
• 3 cups mixed greens
• 5 oz. leftover cooked chicken breast
• 8 cherry tomatoes, halved
• 1/2 cup cucumber slices
• 1/3 cup shredded carrot
Combine ingredients and top salad with 1 Tbsp. each olive oil & red wine vinegar
P.M. Snack (95 calories)
Dinner (651 calories)
Day 5
Pack up the leftovers from dinner tonight to take for lunch on Day 6.
Breakfast (452 calories)
• 1 cup rolled oats, cooked in 1 cup milk and 1 cup water
• 1 cup sliced strawberries
Cook oats and top with strawberries and a pinch of cinnamon.
A.M. Snack (270 calories)
Lunch (481 calories)
Toaster-Oven Tostadas
• 3 corn tortillas
• 3/4 cup canned black beans, rinsed
• 1/2 medium bell pepper, sliced
• 3 Tbsp. shredded cheddar cheese
• 3 Tbsp. salsa or pico de gallo
Top tortillas with beans, bell pepper and cheese. Toast until the cheese begins to melt. Top with salsa.
P.M. Snack (142 calories)
Dinner (640 calories)
• 1 1/4 cupsChicken Cauliflower Fried “Rice”
• 1/3 cup grated carrot
Combine salad ingredients and top with 1 1/2 Tbsp. each olive oil & red wine vinegar.
• 3/4 cupMango & Kiwi with Fresh Lime Zestto enjoy after dinner
Day 6
Breakfast (447 calories)
A.M. Snack (191 calories)
• 1 cup nonfat plain Greek yogurt
• 1 cup strawberry halves
Top yogurt with strawberries and honey
Lunch (472 calories)
• 3/4 cup sliced cucumber
Combine salad ingredients and top with 1 Tbsp. each balsamic vinegar and olive oil.
P.M. Snack (230 calories)
Dinner (633 calories
Toaster-Oven Tostada
• 1/2 cup canned black beans, rinsed
• 2 Tbsp. shredded Cheddar cheese
• 1/2 avocado, diced
• 2 Tbsp. salsa or pico de gallo
Top tortillas with beans and cheese. Toast until the cheese begins to melt. Top with avocado and salsa.
• 2 cups mixed greens, topped with 1 Tbsp. each lime juice and 2 tsp. olive oil.
Day 7
Breakfast (453 calories
Egg & Tomato Toast
A.M. Snack (239 calories)
Tuna & White Bean Spinach Salad
• 2.5 oz. chunk light tuna in water, drained
• 1/4 cup canned white beans, rinsed
• 1 cup veggies of your choice (try tomatoes & cucumbers)
• 2 1/2 Tbsp. unsalted dry-roasted almonds
Combine ingredients and top salad with 1 Tbsp. plus 1 tsp. each red-wine vinegar and olive oil.
P.M. Snack (256 calories)
Dinner (582 calories)
• 1 servingLemongrass Pork & Spaghetti Squash Noodle Bowl
• 3/4 cupMango & Kiwi with Fresh Lime Zestand 1 Tbsp. dark chocolate chips to enjoy after dinner
Note: This meal plan is controlled for calories, fiber, saturated fat and sodium. If another nutrient is of particular concern, speak with your health-care provider about altering this meal plan to better suit your individual health needs.
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