5 Habits to Break to Lower 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.
Why This Meal Plan Is Great for You
Because weight loss plays a role in improving cholesterol numbers andlowering inflammation, we set this plan at 1,500 calories a day. 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.
Frequently Asked Questions
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.
Why is the Anti-Inflammatory Diet Good for High Cholesterol?
Anti-Inflammatory Foods to Eat More Of
How to Meal-Prep Your Week of Meals:
Day 1
Breakfast (262 calories)
A.M. Snack (291 calories)
Lunch (355 calories)
P.M. Snack (131 calories)
Dinner (478 calories)
Daily Totals:1,517 calories, 86g protein, 74g fat, 10g saturated fat, 144g carbohydrate, 34g fiber, 1,283mg sodium
To Make it 2,000 Calories:Add 1 servingBerry-Kefir Smoothieto breakfast, increase to 3 Tbsp. almond butter at the A.M. snack plus increase to 15 dried walnut halves at the P.M. snack.
Day 2
Breakfast (272 calories)
A.M. Snack
Lunch (351 calories)
P.M. Snack (206 calories)
Dinner (446 calories)
Daily Totals:1,511 calories, 72g protein, 70g fat, 10g saturated fat, 166g carbohydrate, 37g fiber, 1,501mg sodium
To Make it 2,000 Calories:Add 1 servingPeanut Butter & Chia Berry Jam English Muffinto breakfast plus add 2 Tbsp. almond butter to the apple at lunch.
Day 3
A.M. Snack (206 calories)
P.M. Snack (247 calories)
Dinner (415 calories)
Daily Totals:1,481 calories, 72g protein, 74g fat, 10g saturated fat, 151g carbohydrate, 32g fiber, 1,351mg sodium
To Make it 2,000 Calories:Add 1 servingBerry-Kefir Smoothieto breakfast and add 2 Tbsp. almond butter to the apple at lunch.
Day 4
Kelsey Hansen
Breakfast (292 calories)
A.M. Snack (62 calories)
P.M. Snack (337 calories)
Daily Totals:1,488 calories, 80g protein, 78g fat, 11g saturated fat, 131g carbohydrate, 34g fiber, 996mg sodium
To Make it 2,000 Calories:Add 15 dried walnut halves to the A.M. snack, increase to 1/3 cup almonds at the P.M. snack plus add 1 servingGuacamole Chopped Salad.
Day 5
Photography / Antonis Achilleos, Styling / Christine Keely, Ali Ramee
A.M. Snack (228 calories)
Dinner (496 calories)
Meal-Prep Tip:Reserve two servingsKale & Quinoa Salad with Lemon Dressingto have for lunch on Days 6 & 7.
Daily Totals:1,479 calories, 65g protein, 60g fat, 10g saturated fat, 186g carbohydrate, 34g fiber, 1,356mg sodium
To Make it 2,000 Calories:Add 1 servingBerry-Kefir Smoothieto breakfast, increase to 3 Tbsp. chopped walnuts at the A.M. snack plus add 2 Tbsp. almond butter to the apple at lunch.
Day 6
Lunch (400 calories)
Dinner (413 calories)
Daily Totals:1,507 calories, 62g protein, 69g fat, 11g saturated fat, 179g carbohydrates, 37g fiber, 1,296mg sodium
To Make it 2,000 Calories:Add 1 servingPeanut Butter & Chia Berry Jam English Muffinto breakfast and add 1/4 cup dry-roasted almonds to the P.M. snack.
Day 7
A.M. Snack (121 calories)
Dinner (511 calories)
Daily Totals:1,500 calories, 65g protein, 84g fat, 11g saturated fat, 139g carbohydrate, 38g fiber, 1,415mg sodium
To Make it 2,000 Calories:Add 1 servingBerry-Kefir Smoothieto breakfast and add 15 dried walnut halves to the A.M. 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.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.
