In This ArticleView AllIn This ArticleWhy This Meal Plan Is Great for YouFrequently Asked QuestionsCan the Anti-Inflammatory Diet Lower Cholesterol?Foods to Focus OnHow to Meal-PrepDay 1Day 2Day 3Day 4Day 5Day 6Day 7
In This ArticleView All
View All
In This Article
Why This Meal Plan Is Great for You
Frequently Asked Questions
Can the Anti-Inflammatory Diet Lower Cholesterol?
Foods to Focus On
How to Meal-Prep
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
Close
Photo:EatingWell
EatingWell
In the United States, an estimated 10% of adults over the age of 20 are diagnosed with high cholesterol, defined as a level higher than 240 mg/dL, according to theCenters for Disease Control and Prevention. Cholesterol is a waxy substance that plays animportant rolein our body’s ability to make cells, vitamins and hormones. Excess cholesterol, however, can contribute to buildup of plaque in our arteries and increase the risk of heart disease, heart attack and stroke. High cholesterol has no symptoms and requires a simple blood test with a medical provider to check levels. Most healthy adults should get their cholesterol checked at least every four to six years, or more frequently if there are factors that increase risk, such as family history or a diagnosis of diabetes, according to theCDC.
Thoughadded sugarscan certainly be included in moderation in a healthy diet pattern, most of us eat beyond theAmerican Heart Association’srecommended daily max of 9 teaspoons (36 grams) of added sugar for men and 6 teaspoons (25 grams) for women. Added sugars in excess can increase our total calorie intake and don’t offer much, if any, nutrition.Natural sugars, however, should be included as part of a healthy diet because they are found in foods like fruits, vegetables and unsweetened dairy, which provide a good source of many vitamins and minerals. Taking in excess calories isn’t the only con of added sugars: 2022 research published inFrontiers in Immunologylinks an intake of excess added sugars with an increase in pro-inflammatory markers that signalchronic inflammation. For many of us, it’s not realistic (or necessary) to avoid added sugars completely, though it’s worth taking a look at the nutrition label of some of the foods we commonly eat and seeing whereadded sugarsare making their way into our daily routine.
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.
In this meal plan, we map out a week of heart-healthyanti-inflammatorymeals tailored to improve cholesterol levels while reducing inflammation. You’ll find meals and snacks filled withanti-inflammatory ingredients, such as healthy fats from fish, nuts and olive oil, plus plenty of antioxidant-rich produce, like berries, cherries, dark leafy greens, beets and broccoli. Because weight loss may improve cholesterol levels for people with overweight or obesity, according to theAHA, we set this plan at 1,500 calories a day, which is a level where many people will experience weight loss.
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.
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.
The Anti-Inflammatory Diet: Is It Right for You?
Anti-Inflammatory High-Cholesterol Foods to Focus On:
How to Meal-Prep Your Week of Meals:
photography / Caitlin bensel, Food Styling / Emily Nabors Hall
Breakfast (297 calories)
A.M. Snack (131 calories)
Lunch (357 calories)
P.M. Snack (218 calories)
Dinner (504 calories)
Daily Totals:1,507 calories, 69g fat, 91g protein, 140g carbohydrate, 28g fiber, 1,284mg sodium
Make it 2,000 calories:Add ¼ cup unsalted dry-roasted almonds to A.M. snack and add 1 medium apple with 2 Tbsp. natural peanut butter to lunch.
PHOTOGRAPHER: JEN CAUSEY, FOOD STYLIST: MELISSA GRAY, PROP STYLIST: SHELL ROYSTER
Breakfast (375 calories)
A.M. Snack (95 calories)
Lunch (410 calories)
P.M. Snack (87 calories)
Dinner (473 calories)
Evening Snack (73 calories)
Daily Totals:1,519 calories, 69g fat, 61 g protein, 177g carbohydrate, 31g fiber, 1,584mg sodium
Make it 2,000 calories:Add 1½ Tbsp. natural peanut butter to A.M. snack and add 1 avocado, sliced, to the side salad at dinner.
Photographer: Morgan Hunt Glaze, Prop Stylist: Shell Royster, Food Stylist Jennifer Wendorf
Breakfast (358 calories)
A.M. Snack (200 calories)
P.M. Snack (62 calories)
Dinner (462 calories)
Daily Totals:1,491 calories, 63g fat, 74g protein, 167g carbohydrate, 29g fiber, 1,574mg sodium
Make it 2,000 calories:Increase to 2 Tbsp. natural peanut butter at A.M. snack, add ¼ cup unsalted dry-roasted almonds to P.M. snack and add 1 servingMassaged Kale Saladto dinner.
Photographer: Jen Causey, Food Stylist: Margret Monroe Dickey, Prop Stylist: Christine Keely
A.M. Snack (197 calories)
Dinner (437 calories)
Daily Totals:1,489 calories, 78g fat, 71g protein, 134g carbohydrate, 32g fiber, 1,455mg sodium
Make it 2,000 calories:Add 1 servingEverything Bagel Avocado Toastto lunch, add ¼ cup sliced almonds to P.M. snack and add 1 servingMassaged Kale Saladto dinner.
Breakfast (330 calories)
Dinner (471 calories)
Meal-Prep Tip:Reserve two servingsChicken & Cabbage Soup with Pestoto have for lunch on Days 6 and 7.
Daily Totals:1,502 calories, 70g fat, 75g protein, 160g carbohydrate, 31g fiber, 1,619mg sodium
Make it 2,000 calories:Add ¼ cup unsalted dry-roasted shelled pistachios to A.M. snack and add 1 medium avocado, sliced, to the side salad at dinner.
Photographer: Jen Causey, Food Stylist: Chelsea Zimmer, Prop Stylist: Christine Keely
Lunch (325 calories)
P.M. Snack (139 calories)
Dinner (548 calories)
Daily Totals:1,514 calories, 57g fat, 100g protein, 161g carbohydrate, 33g fiber, 1,502mg sodium
Make it 2,000 calories:Increase to 4 Tbsp. sliced almonds at breakfast, add ¼ cup unsalted dry-roasted almonds to A.M. snack and substitute 1 medium banana for the plum at lunch plus add 1 servingEverything Bagel Avocado Toast.
A.M. Snack (305 calories)
Dinner (370 calories)
Daily Totals:1,522 calories, 62g fat, 69g protein, 185g carbohydrate, 38g fiber, 1,312mg sodium
Make it 2,000 calories:Add 1 large hard-boiled egg to breakfast, add ¼ cup unsalted dry-roasted almonds to P.M. snack and add 1 servingMassaged Kale Saladto dinner.
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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.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.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.
U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.
