In This ArticleView AllIn This ArticleWhy This PlanFAQsHealth BenefitsFoods to Focus OnWeek 1Week 2Week 3Week 4Week 5
In This ArticleView All
View All
In This Article
Why This Plan
FAQs
Health Benefits
Foods to Focus On
Week 1
Week 2
Week 3
Week 4
Week 5
Close
Photo:Antonis Achilleos; Morgan Hunt Glaze; Victor Protasio
Antonis Achilleos; Morgan Hunt Glaze; Victor Protasio
Whether you’ve been struggling with high cholesterol for years or just found out your numbers are elevated, this low-cholesterol meal plan can help. We map out 30 days of delicious meals and snacks tailored to reduce cholesterol levels. To make this meal plan beginner-friendly, we chose simpler recipes with shorter ingredient lists, called for leftovers several times throughout the month and included ample meal-prep tips each week to make for a seamless routine. Check it out!
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
To help lower cholesterol, we capped saturated fat at no more than 14 grams per day. While there’s some debate oversaturated fatand its impact on cholesterol, we still opted to limit it but included plenty of unsaturated fats from foods such as nuts, seeds and avocado.Unsaturated fatscan help lower LDL cholesterol, often referred to as “bad” cholesterol, and improve heart health.
To further help lower cholesterol, we included fiber-rich meals and snacks. Fiber is an all-star nutrient with manyhealth benefits, including playing an important role in reducing cholesterol. The recommended fiber intake ranges from 25 to 38 grams per day.Because research links a high fiber intake with a reduced level of total cholesterol and LDL cholesterol, we aimed for the higher end of that goal with each day providing an average of 39 grams.
Though total protein intake doesn’t typically significantly influence cholesterol levels, we know it’s a nutrient that many people prioritize. Each day provides an average of 93 grams of protein, which will help keep you feeling satiated and energized throughout the day.
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.
Frequently Asked QuestionsAbsolutely! If there’s a meal you don’t like, you can opt to repeat a different meal selected for this meal plan or check out more of ourrecipes for healthy cholesterol levelsfor inspiration.Yes, we provided an array of breakfast and lunch options. All of them fit in a healthy-cholesterol meal pattern, so if you prefer to choose a favorite and stick with it, that works! If you’re closely monitoring calories, fiber, saturated fat or other nutrients, you may need to adjust a snack or two, though most meals selected have a similar nutrition profile.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 can lead to plaque buildup in the arteries, which causes narrowing of the blood vessels. This narrowing prevents normal blood flow and can lead to heart attack. High cholesterol also increases the risk of heart disease and stroke.
Frequently Asked Questions
Absolutely! If there’s a meal you don’t like, you can opt to repeat a different meal selected for this meal plan or check out more of ourrecipes for healthy cholesterol levelsfor inspiration.
Yes, we provided an array of breakfast and lunch options. All of them fit in a healthy-cholesterol meal pattern, so if you prefer to choose a favorite and stick with it, that works! If you’re closely monitoring calories, fiber, saturated fat or other nutrients, you may need to adjust a snack or two, though most meals selected have a similar nutrition profile.
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 can lead to plaque buildup in the arteries, which causes narrowing of the blood vessels. This narrowing prevents normal blood flow and can lead to heart attack. High cholesterol also increases the risk of heart disease and stroke.
Strategies to Improve Cholesterol
Heart-Healthy Foods to Focus On
How to Meal-Prep Your Week of Meals:
Day 1
Breakfast (545 calories)
A.M. Snack (219 calories)
Lunch (420 calories)
P.M. Snack (215 calories)
Dinner (405 calories)
Daily Totals:1,804 calories, 65g fat, 11g saturated fat, 88g protein, 230g carbohydrate, 37g fiber, 1,388mg sodium
Make it 1,500 calories:OmitFruit & Yogurt Smoothieat breakfast.
Make it 2,000 calories:Add ¼ cup unsalted dry-roasted almonds as an evening snack.
Day 2
Breakfast (455 calories)
Lunch (393 calories)
Dinner (501 calories)
Daily Totals:1,783 calories, 76g fat, 13g saturated fat, 88g protein, 194g carbohydrate, 32g fiber, 1,518mg sodium
Make it 1,500 calories:Omit kefir at breakfast and change A.M. snack to ½ cup sliced strawberries.
Day 3
Photographer: Jen Causey, Food Stylist: Julian Hensarling, Prop Stylist: Josh Hoggle
A.M. Snack (131 calories)
P.M. Snack (206 calories)
Dinner (489 calories)
Evening Snack (146 calories)
Daily Totals:1,821 calories, 79g fat, 12g saturated fat, 79g protein, 212g carbohydrate, 34g fiber, 1,369mg sodium
Make it 1,500 calories:Omit kefir at breakfast, change P.M. snack to 1 plum and reduce to 1 servingMango-Date Energy Bitesat evening snack.
Make it 2,000 calories:Change A.M. snack to 1 medium apple with 2 Tbsp. natural peanut butter.
Day 4
Photographer: Jen Causey, Food Stylist: Melissa Gray
Dinner (418 calories)
Evening Snack (95 calories)
Meal-Prep Tip:Reserve leftoverGreen Chile Rotisserie Chicken Casseroleto have for dinner tomorrow night.
Daily Totals:1,796 calories, 58g fat, 12g saturated fat, 107g protein, 218g carbohydrate, 30g fiber, 1,752mg sodium
Make it 1,500 calories:Omit kefir at breakfast, change A.M. snack to 1 medium orange and change evening snack to ½ cup sliced strawberries.
Make it 2,000 calories:Add 2 Tbsp. natural peanut butter to evening snack.
Day 5
Photographer: Morgan Hunt Glaze, Prop Stylist: Priscilla Montiel, Food Stylist: Julian Hensarling
A.M. Snack (305 calories)
P.M. Snack (243 calories)
Daily Totals:1,814 calories, 63g fat, 11g saturated fat, 113g protein, 201g carbohydrate, 30g fiber, 1,778mg sodium
Make it 1,500 calories:Omit kefir at breakfast and omit peanut butter at A.M. snack.
Day 6
Photographer: Greg DuPree, Prop stylist: Shell Royster, Food stylist: Emily Hall
Breakfast (420 calories)
Dinner (398 calories)
Evening Snack (131 calories)
Daily Totals:1,804 calories, 76g fat, 13g saturated fat, 84g protein, 217g carbohydrate, 42g fiber, 1,161mg sodium
Make it 1,500 calories:Change P.M. snack to 1 medium peach and omit evening snack.
Make it 2,000 calories:Add 1 servingTraditional Greek Saladto dinner.
Day 7
Photographer: Fred Hardy, Food Stylist: Margaret Monroe Dickey
Breakfast (401 calories)
A.M. Snack (210 calories)
Dinner (400 calories)
Daily Totals:1,783 calories, 72g fat, 14g saturated fat, 89g protein, 214g carbohydrate, 40g fiber, 1,305mg sodium
Make it 1,500 calories:Change A.M. snack to 1 medium peach and omit evening snack.
Make it 2,000 calories:Increase to 2 Tbsp. natural peanut butter at A.M. snack, add 1 plum to P.M. snack and increase to 3 servingsMango-Date Energy Bitesat evening snack.
Day 8
Jacob Fox
A.M. Snack (95 calories)
Lunch (533 calories)
P.M. Snack (62 calories)
Dinner (573 calories)
Daily Totals:1,806 calories, 74g fat, 12g saturated fat, 89g protein, 207g carbohydrate, 37g fiber, 2,248mg sodium
Make it 2,000 calories:Add 2 Tbsp. natural peanut butter to A.M. snack.
Day 9
Breakfast (390 calories)
A.M. Snack (215 calories)
Lunch (364 calories)
Dinner (394 calories)
Evening Snack (210 calories)
Daily Totals:1,778 calories, 99g fat, 13g saturated fat, 96g protein, 137g carbohydrate, 36g fiber, 879mg sodium
Make it 1,500 calories:Change P.M. snack to ¼ cup salted dry-roasted edamame and change evening snack to 1 medium peach.
Make it 2,000 calories:Add 1 medium apple to lunch and increase to 2 Tbsp. natural peanut butter at evening snack.
Day 10
Jason Donnelly
A.M. Snack (206 calories)
Dinner (513 calories)
Meal-Prep Tip:Reserve leftover4-Ingredient Adas bis-Silq (Lentil & Chard Soup)to have for dinner tomorrow night.
Daily Totals:1,810 calories, 84g fat, 11g saturated fat, 85g protein, 203g carbohydrate, 48g fiber, 1,136mg sodium
Make it 1,500 calories:Change A.M. snack to 1 plum, omit walnuts at P.M. snack and change evening snack to 1 cup sliced strawberries.
Day 11
Photographer: Brie Goldman, Food Stylist: Lauren McAnelly, Prop Stylist: Gabriel Greco
Day 12
P.M. Snack (315 calories)
Dinner (514 calories)
Daily Totals:1,802 calories, 88g fat, 14g saturated fat, 85g protein, 183g carbohydrate, 40g fiber, 1,188mg sodium
Make it 1,500 calories:Reduce to 2 servingsMango-Date Energy Bitesat A.M. snack and omit peanut butter at P.M. snack.
Make it 2,000 calories:Add 1 medium apple and 2 Tbsp. natural peanut butter as an evening snack.
Day 13
Photographer: Jen Causey, Food Stylist: Margret Monroe Dickey, Prop Stylist: Christine Keely
Breakfast (369 calories)
P.M. Snack (131 calories)
Dinner (529 calories)
Daily Totals:1,781 calories, 85g fat, 12g saturated fat, 95g protein, 181g carbohydrate, 38g fiber, 1,789mg sodium
Make it 1,500 calories:Omit chopped walnuts at breakfast and reduce to 1 servingMango-Date Energy Bitesat A.M. snack.
Make it 2,000 calories:Add ¼ cup unsalted dry-roasted almonds to P.M. snack.
Day 14
Photographer: Jen Causey, Food Stylist: Julian Hensarling, Prop Stylist: Julia Bayless
Dinner (495 calories)
Daily Totals:1,780 calories, 76g fat, 14g saturated fat, 74g protein, 221g carbohydrate, 38g fiber, 1,746mg sodium
Make it 1,500 calories:Change A.M. snack to 1 plum and change P.M. snack to 1 cup sliced strawberries.
Day 15
Photographer: Brie Goldman, Food Stylist: Holly Dreesman, Prop Stylist: Gabriel Greco
A.M. Snack (133 calories)
Dinner (481 calories)
Daily Totals:1,794 calories, 66g fat, 10g saturated fat, 78g protein, 236g carbohydrate, 45g fiber, 1,555mg sodium
Make it 2,000 calories:Add 2 Tbsp. natural peanut butter to the apple at lunch.
Day 16
Photographer: Greg DuPree, Food Stylist: Ali Ramee Prop Stylist: Christine Keely
Lunch (355 calories)
Dinner (419 calories)
Meal-Prep Tip:Reserve leftoverSlow-Cooker Chicken & Brown Rice with Roasted Corn & Black Beansto have for dinner tomorrow night.
Daily Totals:1,782 calories, 55g fat, 9g saturated fat, 108g protein, 227g carbohydrate, 37g fiber, 1,051mg sodium
Make it 1,500 calories:Omit kefir at breakfast and change P.M. snack to ⅓ cup blueberries.
Make it 2,000 calories:Add 3 servingsMango-Date Energy Bitesto lunch.
Day 17
Photographer Victor Protasio, Food Stylist Margaret Dickey, Prop Stylist Lydia Pursell
Evening Snack (62 calories)
Daily Totals:1,816 calories, 45g fat, 13g saturated fat, 110g protein, 251g carbohydrate, 34g fiber, 1,240mg sodium
Make it 1,500 calories:Omit peanut butter at A.M. snack and omitLemon-Blueberry Granolaat P.M. snack.
Make it 2,000 calories:Add ¼ cup unsalted dry-roasted almonds to evening snack.
Day 18
Ali Redmond
Dinner (472 calories)
Evening Snack (105 calories)
Daily Totals:1,808 calories, 55g fat, 9g saturated fat, 97g protein, 247g carbohydrate, 47g fiber, 1,270mg sodium
Make it 1,500 calories:Change P.M. snack to ¼ cup blueberries and omit evening snack.
Day 19
A.M. Snack (141 calories)
Dinner (557 calories)
Meal-Prep Tip:Reserve leftoverSpaghetti with Quick Meat Sauceto have for dinner tomorrow night.
Daily Totals:1,820 calories, 68g fat, 14g saturated fat, 93g protein, 226g carbohydrate, 38g fiber, 1,894mg sodium
Make it 1,500 calories:Omit kefir at breakfast and hummus at A.M. snack and omit evening snack.
Day 20
Breakfast (318 calories)
Lunch (387 calories)
Evening Snack (193 calories)
Daily Totals:1,802 calories, 84g fat, 14g saturated fat, 91g protein, 195g carbohydrate, 49g fiber, 1,733mg sodium
Make it 1,500 calories:Omit hummus at A.M. snack and omit evening snack.
Make it 2,000 calories:Add 1 servingPeanut Butter-Banana Cinnamon Toastto breakfast and change evening snack to 1 large pear.
Day 21
P.M. Snack (259 calories)
Dinner (436 calories)
Evening Snack (118 calories)
Daily Totals:1,784 calories, 94g fat, 13g saturated, 102g protein, 148g carbohydrate, 41g fiber, 1,203mg sodium
Make it 1,500 calories:Omit almonds at P.M. snack and change evening snack to 1 medium peach.
Make it 2,000 calories:Add 1 servingPeanut Butter-Banana Cinnamon Toastto breakfast and omit strawberries at P.M. snack.
Day 22
P.M. Snack (59 calories)
Dinner (543 calories)
Daily Totals:1,820 calories, 73g fat, 11g saturated fat, 90g protein, 218g carbohydrate, 40g fiber, 1,977mg sodium
Make it 1,500 calories:OmitFruit & Yogurt Smoothieat breakfast and change P.M. snack to 1 clementine.
Day 23
Photographer: Jennifer Causey, Food Stylist: Julian Hensarling, Prop Stylist: Christina Daley
Lunch (397 calories)
P.M. Snack (141 calories)
Dinner (519 calories)
Meal-Prep Tip:Reserve leftoverOne-Pot Chicken & Rice Soupto have for dinner tomorrow night.
Daily Totals:1,783 calories, 80g fat, 14g saturated fat, 95g protein, 180g carbohydrate, 41g fiber, 1,927mg sodium
Make it 1,500 calories:Change A.M. snack to 1 medium orange and omit evening snack.
Day 24
Photographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Phoebe Hauser
A.M. Snack (200 calories)
P.M. Snack (179 calories)
Daily Totals:1,815 calories, 70g fat, 14g saturated fat, 102g protein, 202g carbohydrate, 39g fiber, 1,794mg sodium
Make it 1,500 calories:Change A.M. snack to 1 medium orange, omit walnuts at P.M. snack and omit evening snack.
Day 25
P.M. Snack (305 calories)
Dinner (491 calories)
Daily Totals:1,797 calories, 79g fat, 12g saturated fat, 87g protein, 188g carbohydrate, 39g fiber, 1,842mg sodium
Make it 1,500 calories:Change A.M. snack to 1 medium banana and omit peanut butter at P.M. snack.
Day 26
Photographer: Kelsey Hansen; Food Stylist: Greg Luna
Evening Snack (179 calories)
Daily Totals:1,822, 83g fat, 11g saturated fat, 119g protein, 160g carbohydrate, 34g fiber, 1,202mg sodium
Make it 1,500 calories:Change P.M. snack to 1 medium orange and omit evening snack.
Make it 2,000 calories:Add 1 medium apple to lunch and increase to 3 Tbsp. chopped walnuts at evening snack.
Day 27
Photographer: Brie Goldman, Food Stylist: Addelyn Evans, Prop Stylist: Gabriel Greco
Lunch (516 calories)
Dinner (468 calories)
Daily Totals:1,805 calories, 71g fat, 12g saturated fat, 79g protein, 227g carbohydrate, 40g fiber, 1,381mg sodium
Day 28
Photographer / Antonis Achilleos, Prop Stylist / Kay Clarke, Food Stylist / Emily Nabors Hall
P.M. Snack (237 calories)
Dinner (478 calories)
Daily Totals:1,816 calories, 102g fat, 14g saturated fat, 88g protein, 156g carbohydrate, 40g fiber, 1,792mg sodium
Make it 1,500 calories:Omit peanut butter at A.M. snack and omit almonds at P.M. snack.
Make it 2,000 calories:Increase to 2 Tbsp. natural peanut butter at A.M. snack and add 1 medium banana as an evening snack.
Day 29
A.M. Snack (160 calories)
Dinner (442 calories)
Meal-Prep Tip:Reserve leftoverSlow-Cooker Buffalo Chicken Chilito have for dinner tomorrow night.
Daily Totals:1,819 calories, 85g fat, 13g saturated fat, 99g protein, 177g carbohydrate, 45g fiber, 1,965mg sodium
Make it 1,500 calories:Omit edamame at A.M. snack and peanut butter at P.M. snack.
Day 30
Photographer: Fred Hardy, Food Stylist: Jennifer Wendorf, Prop Stylist: Shell Royster
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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.American Heart Association.4 Ways to Get Good Fats Infographic.Fu L, Zhang G, Qian S, Zhang Q, Tan M.Associations between dietary fiber intake and cardiovascular risk factors: An umbrella review of meta-analyses of randomized controlled trials.Front Nutr. 2022;9:972399. doi:10.3389/fnut.2022.972399Academy of Nutrition and Dietetics.Easy Ways to Boost Fiber in Your Daily Diet.Centers for Disease Control and Prevention.About Cholesterol.American Heart Association.Prevention and Treatment of High Cholesterol (Hyperlipidemia).National Institutes of Health. MedlinePlus.How to Lower Cholesterol.
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.American Heart Association.4 Ways to Get Good Fats Infographic.Fu L, Zhang G, Qian S, Zhang Q, Tan M.Associations between dietary fiber intake and cardiovascular risk factors: An umbrella review of meta-analyses of randomized controlled trials.Front Nutr. 2022;9:972399. doi:10.3389/fnut.2022.972399Academy of Nutrition and Dietetics.Easy Ways to Boost Fiber in Your Daily Diet.Centers for Disease Control and Prevention.About Cholesterol.American Heart Association.Prevention and Treatment of High Cholesterol (Hyperlipidemia).National Institutes of Health. MedlinePlus.How to Lower Cholesterol.
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.
American Heart Association.4 Ways to Get Good Fats Infographic.Fu L, Zhang G, Qian S, Zhang Q, Tan M.Associations between dietary fiber intake and cardiovascular risk factors: An umbrella review of meta-analyses of randomized controlled trials.Front Nutr. 2022;9:972399. doi:10.3389/fnut.2022.972399Academy of Nutrition and Dietetics.Easy Ways to Boost Fiber in Your Daily Diet.Centers for Disease Control and Prevention.About Cholesterol.American Heart Association.Prevention and Treatment of High Cholesterol (Hyperlipidemia).National Institutes of Health. MedlinePlus.How to Lower Cholesterol.
American Heart Association.4 Ways to Get Good Fats Infographic.
Fu L, Zhang G, Qian S, Zhang Q, Tan M.Associations between dietary fiber intake and cardiovascular risk factors: An umbrella review of meta-analyses of randomized controlled trials.Front Nutr. 2022;9:972399. doi:10.3389/fnut.2022.972399
Academy of Nutrition and Dietetics.Easy Ways to Boost Fiber in Your Daily Diet.
Centers for Disease Control and Prevention.About Cholesterol.
American Heart Association.Prevention and Treatment of High Cholesterol (Hyperlipidemia).
National Institutes of Health. MedlinePlus.How to Lower Cholesterol.
