ClosePhoto: Jacob FoxThankfully, the days of eating bland, fat-free and flavorless foods forheart healthare behind us. We know better now and understand that all foods can fit in a heart healthy diet—comfort foods included—with a few healthy tweaks here and there to keep sodium and saturated fat levels in check, which in turn keep things like our cholesterol levels in a healthy range.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.Why This Meal Plan Is Great for YouIn this meal plan, you’ll find a week of warm stews, hearty breakfasts, pasta dinners and flavor-packed soups to delight your taste buds and warm your soul. These meals deliver on flavor while also featuring heart-healthy foods to lower cholesterol like beans, lentils, whole grains, fish and plenty of fruits and vegetables.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.Read More:These 7 Things Could Make You More Likely to Get Heart Disease, According to the American Heart AssociationWhat Causes High Cholesterol?Genetics, lifestyle factors, diet and other health conditions, like diabetes, all play a role in determining our cholesterol levels. People with a family history of heart disease are more likely to have higher cholesterol levels, even if they are the picture of health otherwise. If you have diabetes, managing your blood sugars also helps normalize your cholesterol levels. And of course, several lifestyle factors also impact your heart health. Not exercising enough can play a role and when it comes to diet, it’s actually excess sodium and saturated fat that can cause high cholesterol levels—not cholesterol-containing foods, like science previously thought. (Read more on that here.)Foods to Focus on to Lower Your Cholesterol:Heart-healthy foods packed with fiber and nutritious unsaturated fats help lower your bad LDLcholesteroland raise your goodHDL cholesterol:Legumes (beans, lentils)Nuts and natural nut butters (tip: look for nut butters with just two ingredients—nuts or peanuts and salt)Seeds (chia, flax, sunflower and pumpkin seeds)Fruit (high-fiber fruits like berries, pomegranate, apples and pears)Vegetables (particularly leafy greens, tomatoes and cruciferous veggies like broccoli and cauliflower)AvocadoOlive oil and avocado oilWhole grains (oats, brown rice, quinoa, freekeh, bulgur, wheat bread and pasta)Herbs and spicesFish, especially salmon and tunaYogurt and kefirHow to Meal-Prep Your Week of Meals:MakeSlow-Cooker Chicken & Vegetable Noodle Soupto have for lunch on Days 2 through 5.Day 1Breakfast (349 calories)1 servingPeanut Butter-Banana Cinnamon Toast6 oz. low-fat plain kefirA.M. Snack (231 calories)30 dry-roasted unsalted almondsLunch (387 calories)1 servingVeggie & Hummus Sandwich1 medium orangeP.M. Snack (131 calories)1 large pearDinner (400 calories)1 servingRosemary Roasted Salmon with Asparagus & PotatoesDaily Totals:1,498 calories, 71g protein, 62g fat, 9g saturated fat, 180g carbohydrate, 37g fiber, 1,383mg sodiumTo Make it 2,000 Calories:Add 20 dried walnut halves to the P.M. snack and 1 servingGuacamole Chopped Saladto dinner.Day 2Jacob FoxBreakfast (264 calories)1 servingBaked Blueberry & Banana-Nut Oatmeal Cups½ cup plain low-fat Greek yogurtA.M. Snack (305 calories)1 medium apple2 Tbsp. natural peanut butterLunch (382 calories)1 servingSlow-Cooker Chicken & Vegetable Noodle Soup1 large pearP.M. Snack (105 calories)1 medium bananaDinner (437 calories)1 servingWhite Bean & Sun-Dried Tomato GnocchiDaily Totals:1,492 calories, 64g protein, 43g fat, 12g saturated fat, 224g carbohydrate, 31g fiber, 1,583mg sodiumTo Make it 2,000 Calories:Add 32 dry-roasted almonds to the P.M. snack and 1 servingGuacamole Chopped Saladto dinner.Day 3Caitlin BenselBreakfast (264 calories)1 servingBaked Blueberry & Banana-Nut Oatmeal Cups½ cup plain low-fat Greek yogurtA.M. Snack (221 calories)1 cup raspberries12 dried walnut halvesLunch (382 calories)1 servingSlow-Cooker Chicken & Vegetable Noodle Soup1 large pearP.M. Snack (231 calories)30 dry-roasted unsalted almondsDinner (395 calories)1 servingLemon-Garlic Dump Dinner with Chicken, Potatoes & Brussels SproutsDaily Totals:1,493 calories, 82g protein, 73g fat, 13g saturated fat, 144g carbohydrate, 31g fiber, 1,467mg sodiumTo Make it 2,000 Calories:Add 1 servingRaspberry-Kefir Power Smoothieto breakfast and increase to 30 dried walnuts at the A.M. snack.Day 4Breakfast (349 calories)1 servingPeanut Butter-Banana Cinnamon Toast6 oz. low-fat plain kefirA.M. Snack (231 calories)30 dry-roasted unsalted almondsLunch (382 calories)1 servingSlow-Cooker Chicken & Vegetable Noodle Soup1 large pearP.M. Snack (62 calories)1 medium orangeDinner (463 calories)1 servingSlow-Cooker Vegan Chili2 cups mixed greens1 servingCitrus VinaigretteDaily Totals:1,486 calories, 63g protein, 63g fat, 9g saturated fat, 185g carbohydrate, 42g fiber, 1,568mg sodiumTo Make it 2,000 Calories:Add 28 dried walnut halves to the P.M. snack plus 1/2 an avocado, sliced, to dinner.Day 5Jamie VespaBreakfast (264 calories)1 servingBaked Blueberry & Banana-Nut Oatmeal Cups½ cup plain low-fat Greek yogurtA.M. Snack (95 calories)1 medium appleLunch (382 calories)1 servingSlow-Cooker Chicken & Vegetable Noodle Soup1 large pearP.M. Snack (192 calories)1 medium orange10 dried walnut halvesDinner (570 calories)1 servingMexican Skillet Quinoa2 cups mixed greens1 servingCitrus VinaigretteDaily Totals:1,503 calories, 64g protein, 52g fat, 10g saturated fat, 210g carbohydrate, 37g fiber, 1,755mg sodiumTo Make it 2,000 Calories:Add 2 Tbsp. natural peanut butter to the A.M. snack, increase to 20 dried walnut halves at the P.M. snack plus add 1/2 an avocado, sliced, to dinner.Day 6Breakfast (349 calories)1 servingPeanut Butter-Banana Cinnamon Toast6 oz. low-fat plain kefirA.M. Snack (131 calories)1 large pearLunch (347 calories)1 servingMixed Greens with Lentils & Sliced AppleP.M. Snack (157 calories)12 dried walnut halvesDinner (511 calories)1 servingGarlic Chicken Thighs with Olives & PotatoesDaily Totals:1,495 calories, 63g protein, 67g fat, 13g saturated fat, 170g carbohydrate, 33g fiber, 1,109mg sodiumTo Make it 2,000 Calories:Add 30 dry-roasted unsalted almonds to the A.M. snack, increase to 15 dried walnut halves at the P.M. snack plus add 1 servingGuacamole Chopped Saladto dinner.Day 7Breakfast (264 calories)1 servingBaked Blueberry & Banana-Nut Oatmeal Cups½ cup plain low-fat Greek yogurtA.M. Snack (182 calories)1 cup low-fat plain Greek yogurt¼ cup raspberriesLunch (347 calories)1 servingMixed Greens with Lentils & Sliced AppleP.M. Snack (293 calories)30 dry-roasted unsalted almonds1 medium orangeDinner (436 calories)1 servingCreamy Vegan Butternut Squash Carbonara2 cups mixed greens1 servingMaple Balsamic Vinaigrette with ShallotsDaily Totals:1,521 calories, 74g protein, 65g fat, 13g saturated fat, 172g carbohydrate, 33g fiber, 936mg sodiumTo Make it 2,000 Calories:Add 1 servingRaspberry-Kefir Power Smoothieto breakfast, 1 Tbsp. chopped walnuts to the A.M. snack and 1/2 an avocado, sliced, to dinner.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.U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.
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Photo: Jacob Fox
Thankfully, the days of eating bland, fat-free and flavorless foods forheart healthare behind us. We know better now and understand that all foods can fit in a heart healthy diet—comfort foods included—with a few healthy tweaks here and there to keep sodium and saturated fat levels in check, which in turn keep things like our cholesterol levels in a healthy range.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.Why This Meal Plan Is Great for YouIn this meal plan, you’ll find a week of warm stews, hearty breakfasts, pasta dinners and flavor-packed soups to delight your taste buds and warm your soul. These meals deliver on flavor while also featuring heart-healthy foods to lower cholesterol like beans, lentils, whole grains, fish and plenty of fruits and vegetables.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.Read More:These 7 Things Could Make You More Likely to Get Heart Disease, According to the American Heart AssociationWhat Causes High Cholesterol?Genetics, lifestyle factors, diet and other health conditions, like diabetes, all play a role in determining our cholesterol levels. People with a family history of heart disease are more likely to have higher cholesterol levels, even if they are the picture of health otherwise. If you have diabetes, managing your blood sugars also helps normalize your cholesterol levels. And of course, several lifestyle factors also impact your heart health. Not exercising enough can play a role and when it comes to diet, it’s actually excess sodium and saturated fat that can cause high cholesterol levels—not cholesterol-containing foods, like science previously thought. (Read more on that here.)Foods to Focus on to Lower Your Cholesterol:Heart-healthy foods packed with fiber and nutritious unsaturated fats help lower your bad LDLcholesteroland raise your goodHDL cholesterol:Legumes (beans, lentils)Nuts and natural nut butters (tip: look for nut butters with just two ingredients—nuts or peanuts and salt)Seeds (chia, flax, sunflower and pumpkin seeds)Fruit (high-fiber fruits like berries, pomegranate, apples and pears)Vegetables (particularly leafy greens, tomatoes and cruciferous veggies like broccoli and cauliflower)AvocadoOlive oil and avocado oilWhole grains (oats, brown rice, quinoa, freekeh, bulgur, wheat bread and pasta)Herbs and spicesFish, especially salmon and tunaYogurt and kefirHow to Meal-Prep Your Week of Meals:MakeSlow-Cooker Chicken & Vegetable Noodle Soupto have for lunch on Days 2 through 5.Day 1Breakfast (349 calories)1 servingPeanut Butter-Banana Cinnamon Toast6 oz. low-fat plain kefirA.M. Snack (231 calories)30 dry-roasted unsalted almondsLunch (387 calories)1 servingVeggie & Hummus Sandwich1 medium orangeP.M. Snack (131 calories)1 large pearDinner (400 calories)1 servingRosemary Roasted Salmon with Asparagus & PotatoesDaily Totals:1,498 calories, 71g protein, 62g fat, 9g saturated fat, 180g carbohydrate, 37g fiber, 1,383mg sodiumTo Make it 2,000 Calories:Add 20 dried walnut halves to the P.M. snack and 1 servingGuacamole Chopped Saladto dinner.Day 2Jacob FoxBreakfast (264 calories)1 servingBaked Blueberry & Banana-Nut Oatmeal Cups½ cup plain low-fat Greek yogurtA.M. Snack (305 calories)1 medium apple2 Tbsp. natural peanut butterLunch (382 calories)1 servingSlow-Cooker Chicken & Vegetable Noodle Soup1 large pearP.M. Snack (105 calories)1 medium bananaDinner (437 calories)1 servingWhite Bean & Sun-Dried Tomato GnocchiDaily Totals:1,492 calories, 64g protein, 43g fat, 12g saturated fat, 224g carbohydrate, 31g fiber, 1,583mg sodiumTo Make it 2,000 Calories:Add 32 dry-roasted almonds to the P.M. snack and 1 servingGuacamole Chopped Saladto dinner.Day 3Caitlin BenselBreakfast (264 calories)1 servingBaked Blueberry & Banana-Nut Oatmeal Cups½ cup plain low-fat Greek yogurtA.M. Snack (221 calories)1 cup raspberries12 dried walnut halvesLunch (382 calories)1 servingSlow-Cooker Chicken & Vegetable Noodle Soup1 large pearP.M. Snack (231 calories)30 dry-roasted unsalted almondsDinner (395 calories)1 servingLemon-Garlic Dump Dinner with Chicken, Potatoes & Brussels SproutsDaily Totals:1,493 calories, 82g protein, 73g fat, 13g saturated fat, 144g carbohydrate, 31g fiber, 1,467mg sodiumTo Make it 2,000 Calories:Add 1 servingRaspberry-Kefir Power Smoothieto breakfast and increase to 30 dried walnuts at the A.M. snack.Day 4Breakfast (349 calories)1 servingPeanut Butter-Banana Cinnamon Toast6 oz. low-fat plain kefirA.M. Snack (231 calories)30 dry-roasted unsalted almondsLunch (382 calories)1 servingSlow-Cooker Chicken & Vegetable Noodle Soup1 large pearP.M. Snack (62 calories)1 medium orangeDinner (463 calories)1 servingSlow-Cooker Vegan Chili2 cups mixed greens1 servingCitrus VinaigretteDaily Totals:1,486 calories, 63g protein, 63g fat, 9g saturated fat, 185g carbohydrate, 42g fiber, 1,568mg sodiumTo Make it 2,000 Calories:Add 28 dried walnut halves to the P.M. snack plus 1/2 an avocado, sliced, to dinner.Day 5Jamie VespaBreakfast (264 calories)1 servingBaked Blueberry & Banana-Nut Oatmeal Cups½ cup plain low-fat Greek yogurtA.M. Snack (95 calories)1 medium appleLunch (382 calories)1 servingSlow-Cooker Chicken & Vegetable Noodle Soup1 large pearP.M. Snack (192 calories)1 medium orange10 dried walnut halvesDinner (570 calories)1 servingMexican Skillet Quinoa2 cups mixed greens1 servingCitrus VinaigretteDaily Totals:1,503 calories, 64g protein, 52g fat, 10g saturated fat, 210g carbohydrate, 37g fiber, 1,755mg sodiumTo Make it 2,000 Calories:Add 2 Tbsp. natural peanut butter to the A.M. snack, increase to 20 dried walnut halves at the P.M. snack plus add 1/2 an avocado, sliced, to dinner.Day 6Breakfast (349 calories)1 servingPeanut Butter-Banana Cinnamon Toast6 oz. low-fat plain kefirA.M. Snack (131 calories)1 large pearLunch (347 calories)1 servingMixed Greens with Lentils & Sliced AppleP.M. Snack (157 calories)12 dried walnut halvesDinner (511 calories)1 servingGarlic Chicken Thighs with Olives & PotatoesDaily Totals:1,495 calories, 63g protein, 67g fat, 13g saturated fat, 170g carbohydrate, 33g fiber, 1,109mg sodiumTo Make it 2,000 Calories:Add 30 dry-roasted unsalted almonds to the A.M. snack, increase to 15 dried walnut halves at the P.M. snack plus add 1 servingGuacamole Chopped Saladto dinner.Day 7Breakfast (264 calories)1 servingBaked Blueberry & Banana-Nut Oatmeal Cups½ cup plain low-fat Greek yogurtA.M. Snack (182 calories)1 cup low-fat plain Greek yogurt¼ cup raspberriesLunch (347 calories)1 servingMixed Greens with Lentils & Sliced AppleP.M. Snack (293 calories)30 dry-roasted unsalted almonds1 medium orangeDinner (436 calories)1 servingCreamy Vegan Butternut Squash Carbonara2 cups mixed greens1 servingMaple Balsamic Vinaigrette with ShallotsDaily Totals:1,521 calories, 74g protein, 65g fat, 13g saturated fat, 172g carbohydrate, 33g fiber, 936mg sodiumTo Make it 2,000 Calories:Add 1 servingRaspberry-Kefir Power Smoothieto breakfast, 1 Tbsp. chopped walnuts to the A.M. snack and 1/2 an avocado, sliced, to dinner.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.U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.
Thankfully, the days of eating bland, fat-free and flavorless foods forheart healthare behind us. We know better now and understand that all foods can fit in a heart healthy diet—comfort foods included—with a few healthy tweaks here and there to keep sodium and saturated fat levels in check, which in turn keep things like our cholesterol levels in a healthy range.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.Why This Meal Plan Is Great for YouIn this meal plan, you’ll find a week of warm stews, hearty breakfasts, pasta dinners and flavor-packed soups to delight your taste buds and warm your soul. These meals deliver on flavor while also featuring heart-healthy foods to lower cholesterol like beans, lentils, whole grains, fish and plenty of fruits and vegetables.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.Read More:These 7 Things Could Make You More Likely to Get Heart Disease, According to the American Heart AssociationWhat Causes High Cholesterol?Genetics, lifestyle factors, diet and other health conditions, like diabetes, all play a role in determining our cholesterol levels. People with a family history of heart disease are more likely to have higher cholesterol levels, even if they are the picture of health otherwise. If you have diabetes, managing your blood sugars also helps normalize your cholesterol levels. And of course, several lifestyle factors also impact your heart health. Not exercising enough can play a role and when it comes to diet, it’s actually excess sodium and saturated fat that can cause high cholesterol levels—not cholesterol-containing foods, like science previously thought. (Read more on that here.)Foods to Focus on to Lower Your Cholesterol:Heart-healthy foods packed with fiber and nutritious unsaturated fats help lower your bad LDLcholesteroland raise your goodHDL cholesterol:Legumes (beans, lentils)Nuts and natural nut butters (tip: look for nut butters with just two ingredients—nuts or peanuts and salt)Seeds (chia, flax, sunflower and pumpkin seeds)Fruit (high-fiber fruits like berries, pomegranate, apples and pears)Vegetables (particularly leafy greens, tomatoes and cruciferous veggies like broccoli and cauliflower)AvocadoOlive oil and avocado oilWhole grains (oats, brown rice, quinoa, freekeh, bulgur, wheat bread and pasta)Herbs and spicesFish, especially salmon and tunaYogurt and kefirHow to Meal-Prep Your Week of Meals:MakeSlow-Cooker Chicken & Vegetable Noodle Soupto have for lunch on Days 2 through 5.Day 1Breakfast (349 calories)1 servingPeanut Butter-Banana Cinnamon Toast6 oz. low-fat plain kefirA.M. Snack (231 calories)30 dry-roasted unsalted almondsLunch (387 calories)1 servingVeggie & Hummus Sandwich1 medium orangeP.M. Snack (131 calories)1 large pearDinner (400 calories)1 servingRosemary Roasted Salmon with Asparagus & PotatoesDaily Totals:1,498 calories, 71g protein, 62g fat, 9g saturated fat, 180g carbohydrate, 37g fiber, 1,383mg sodiumTo Make it 2,000 Calories:Add 20 dried walnut halves to the P.M. snack and 1 servingGuacamole Chopped Saladto dinner.Day 2Jacob FoxBreakfast (264 calories)1 servingBaked Blueberry & Banana-Nut Oatmeal Cups½ cup plain low-fat Greek yogurtA.M. Snack (305 calories)1 medium apple2 Tbsp. natural peanut butterLunch (382 calories)1 servingSlow-Cooker Chicken & Vegetable Noodle Soup1 large pearP.M. Snack (105 calories)1 medium bananaDinner (437 calories)1 servingWhite Bean & Sun-Dried Tomato GnocchiDaily Totals:1,492 calories, 64g protein, 43g fat, 12g saturated fat, 224g carbohydrate, 31g fiber, 1,583mg sodiumTo Make it 2,000 Calories:Add 32 dry-roasted almonds to the P.M. snack and 1 servingGuacamole Chopped Saladto dinner.Day 3Caitlin BenselBreakfast (264 calories)1 servingBaked Blueberry & Banana-Nut Oatmeal Cups½ cup plain low-fat Greek yogurtA.M. Snack (221 calories)1 cup raspberries12 dried walnut halvesLunch (382 calories)1 servingSlow-Cooker Chicken & Vegetable Noodle Soup1 large pearP.M. Snack (231 calories)30 dry-roasted unsalted almondsDinner (395 calories)1 servingLemon-Garlic Dump Dinner with Chicken, Potatoes & Brussels SproutsDaily Totals:1,493 calories, 82g protein, 73g fat, 13g saturated fat, 144g carbohydrate, 31g fiber, 1,467mg sodiumTo Make it 2,000 Calories:Add 1 servingRaspberry-Kefir Power Smoothieto breakfast and increase to 30 dried walnuts at the A.M. snack.Day 4Breakfast (349 calories)1 servingPeanut Butter-Banana Cinnamon Toast6 oz. low-fat plain kefirA.M. Snack (231 calories)30 dry-roasted unsalted almondsLunch (382 calories)1 servingSlow-Cooker Chicken & Vegetable Noodle Soup1 large pearP.M. Snack (62 calories)1 medium orangeDinner (463 calories)1 servingSlow-Cooker Vegan Chili2 cups mixed greens1 servingCitrus VinaigretteDaily Totals:1,486 calories, 63g protein, 63g fat, 9g saturated fat, 185g carbohydrate, 42g fiber, 1,568mg sodiumTo Make it 2,000 Calories:Add 28 dried walnut halves to the P.M. snack plus 1/2 an avocado, sliced, to dinner.Day 5Jamie VespaBreakfast (264 calories)1 servingBaked Blueberry & Banana-Nut Oatmeal Cups½ cup plain low-fat Greek yogurtA.M. Snack (95 calories)1 medium appleLunch (382 calories)1 servingSlow-Cooker Chicken & Vegetable Noodle Soup1 large pearP.M. Snack (192 calories)1 medium orange10 dried walnut halvesDinner (570 calories)1 servingMexican Skillet Quinoa2 cups mixed greens1 servingCitrus VinaigretteDaily Totals:1,503 calories, 64g protein, 52g fat, 10g saturated fat, 210g carbohydrate, 37g fiber, 1,755mg sodiumTo Make it 2,000 Calories:Add 2 Tbsp. natural peanut butter to the A.M. snack, increase to 20 dried walnut halves at the P.M. snack plus add 1/2 an avocado, sliced, to dinner.Day 6Breakfast (349 calories)1 servingPeanut Butter-Banana Cinnamon Toast6 oz. low-fat plain kefirA.M. Snack (131 calories)1 large pearLunch (347 calories)1 servingMixed Greens with Lentils & Sliced AppleP.M. Snack (157 calories)12 dried walnut halvesDinner (511 calories)1 servingGarlic Chicken Thighs with Olives & PotatoesDaily Totals:1,495 calories, 63g protein, 67g fat, 13g saturated fat, 170g carbohydrate, 33g fiber, 1,109mg sodiumTo Make it 2,000 Calories:Add 30 dry-roasted unsalted almonds to the A.M. snack, increase to 15 dried walnut halves at the P.M. snack plus add 1 servingGuacamole Chopped Saladto dinner.Day 7Breakfast (264 calories)1 servingBaked Blueberry & Banana-Nut Oatmeal Cups½ cup plain low-fat Greek yogurtA.M. Snack (182 calories)1 cup low-fat plain Greek yogurt¼ cup raspberriesLunch (347 calories)1 servingMixed Greens with Lentils & Sliced AppleP.M. Snack (293 calories)30 dry-roasted unsalted almonds1 medium orangeDinner (436 calories)1 servingCreamy Vegan Butternut Squash Carbonara2 cups mixed greens1 servingMaple Balsamic Vinaigrette with ShallotsDaily Totals:1,521 calories, 74g protein, 65g fat, 13g saturated fat, 172g carbohydrate, 33g fiber, 936mg sodiumTo Make it 2,000 Calories:Add 1 servingRaspberry-Kefir Power Smoothieto breakfast, 1 Tbsp. chopped walnuts to the A.M. snack and 1/2 an avocado, sliced, to dinner.
Thankfully, the days of eating bland, fat-free and flavorless foods forheart healthare behind us. We know better now and understand that all foods can fit in a heart healthy diet—comfort foods included—with a few healthy tweaks here and there to keep sodium and saturated fat levels in check, which in turn keep things like our cholesterol levels in a healthy range.
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
In this meal plan, you’ll find a week of warm stews, hearty breakfasts, pasta dinners and flavor-packed soups to delight your taste buds and warm your soul. These meals deliver on flavor while also featuring heart-healthy foods to lower cholesterol like beans, lentils, whole grains, fish and plenty of fruits and vegetables.
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.
Read More:These 7 Things Could Make You More Likely to Get Heart Disease, According to the American Heart Association
What Causes High Cholesterol?
Genetics, lifestyle factors, diet and other health conditions, like diabetes, all play a role in determining our cholesterol levels. People with a family history of heart disease are more likely to have higher cholesterol levels, even if they are the picture of health otherwise. If you have diabetes, managing your blood sugars also helps normalize your cholesterol levels. And of course, several lifestyle factors also impact your heart health. Not exercising enough can play a role and when it comes to diet, it’s actually excess sodium and saturated fat that can cause high cholesterol levels—not cholesterol-containing foods, like science previously thought. (Read more on that here.)
Foods to Focus on to Lower Your Cholesterol:
Heart-healthy foods packed with fiber and nutritious unsaturated fats help lower your bad LDLcholesteroland raise your goodHDL cholesterol:
How to Meal-Prep Your Week of Meals:
Day 1
Breakfast (349 calories)
A.M. Snack (231 calories)
Lunch (387 calories)
P.M. Snack (131 calories)
Dinner (400 calories)
Daily Totals:1,498 calories, 71g protein, 62g fat, 9g saturated fat, 180g carbohydrate, 37g fiber, 1,383mg sodium
To Make it 2,000 Calories:Add 20 dried walnut halves to the P.M. snack and 1 servingGuacamole Chopped Saladto dinner.
Day 2
Jacob Fox
Breakfast (264 calories)
A.M. Snack (305 calories)
Lunch (382 calories)
P.M. Snack (105 calories)
Dinner (437 calories)
Daily Totals:1,492 calories, 64g protein, 43g fat, 12g saturated fat, 224g carbohydrate, 31g fiber, 1,583mg sodium
To Make it 2,000 Calories:Add 32 dry-roasted almonds to the P.M. snack and 1 servingGuacamole Chopped Saladto dinner.
Day 3
Caitlin Bensel
A.M. Snack (221 calories)
P.M. Snack (231 calories)
Dinner (395 calories)
Daily Totals:1,493 calories, 82g protein, 73g fat, 13g saturated fat, 144g carbohydrate, 31g fiber, 1,467mg sodium
To Make it 2,000 Calories:Add 1 servingRaspberry-Kefir Power Smoothieto breakfast and increase to 30 dried walnuts at the A.M. snack.
Day 4
P.M. Snack (62 calories)
Dinner (463 calories)
Daily Totals:1,486 calories, 63g protein, 63g fat, 9g saturated fat, 185g carbohydrate, 42g fiber, 1,568mg sodium
To Make it 2,000 Calories:Add 28 dried walnut halves to the P.M. snack plus 1/2 an avocado, sliced, to dinner.
Day 5
Jamie Vespa
A.M. Snack (95 calories)
P.M. Snack (192 calories)
Dinner (570 calories)
Daily Totals:1,503 calories, 64g protein, 52g fat, 10g saturated fat, 210g carbohydrate, 37g fiber, 1,755mg sodium
To Make it 2,000 Calories:Add 2 Tbsp. natural peanut butter to the A.M. snack, increase to 20 dried walnut halves at the P.M. snack plus add 1/2 an avocado, sliced, to dinner.
Day 6
A.M. Snack (131 calories)
Lunch (347 calories)
P.M. Snack (157 calories)
12 dried walnut halves
Dinner (511 calories)
Daily Totals:1,495 calories, 63g protein, 67g fat, 13g saturated fat, 170g carbohydrate, 33g fiber, 1,109mg sodium
To Make it 2,000 Calories:Add 30 dry-roasted unsalted almonds to the A.M. snack, increase to 15 dried walnut halves at the P.M. snack plus add 1 servingGuacamole Chopped Saladto dinner.
Day 7
A.M. Snack (182 calories)
P.M. Snack (293 calories)
Dinner (436 calories)
Daily Totals:1,521 calories, 74g protein, 65g fat, 13g saturated fat, 172g carbohydrate, 33g fiber, 936mg sodium
To Make it 2,000 Calories:Add 1 servingRaspberry-Kefir Power Smoothieto breakfast, 1 Tbsp. chopped walnuts to the A.M. snack and 1/2 an avocado, sliced, to 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.
