7-Day Meal Plan & Recipe Prep to Lower Cholesterol (2024)

At Verywell, we believe there is no one-size-fits-all approach to a healthy lifestyle. Successful eating plans need to be individualized and consider the whole person. Before starting a new diet plan, consult with a healthcare provider or a registered dietitian, especially if you have an underlying health condition.

It’s no secret that there is a strong connection between nutrition and health. But figuring out what to eat is not always easy, especially if you have specific health goals like wanting to lower cholesterol. Like any goal, having a go-to meal plan can make all the difference.

Meal planning can help keep you on track, no matter what your nutrition goal is. Prepping and planning doesn’t have to be time-intensive and complicated. A few simple steps, including basic meal constructs, making a shopping list, shopping strategically, and methodically preparing food ahead of time, are what make meal planning a helpful tool to keep you energized, meet your nutrition goals, reduce food waste, and save money.

Fitness and Nutrition News

Why Nutrition Is Important to Lower Cholesterol

Your body needs cholesterol to make cell membranes, certain hormones, and vitamin D. But your liver makes all the cholesterol you need to perform these functions. Eating foods high in saturated fat, such as high-fat red meat, butter, whole-fat dairy, and trans fat (like partially hydrogenated oils in baked goods) increases cholesterol production.

It's interesting to note that the evidence to support elimination of whole fat dairy consumption to reduce blood cholesterol varies. Some evidence suggests that whole fat milk doesn't necessarily negatively affect blood cholesterol levels.

When you have too much cholesterol in your blood, it can combine with minerals and other substances, creating plaque. Plaque sticks to the walls of your blood vessels, narrowing or blocking the flow of blood.

Eating a nutritious, heart-healthy diet is one of the primary treatments to lower cholesterol. The National Heart, Lung, and Blood Institute (NHLBI) says the DASH eating plan and Therapeutic Lifestyle Changes (TLC) eating plan can help lower cholesterol.

These diets recommend choosing more healthy fats such as monounsaturated and polyunsaturated fats, eating more fruits, vegetables, and whole grains, and adding foods rich in omega-3 fatty acids like fatty fish like salmon and tuna.You also need to choose foods that are low in sodium, saturated fat, and cholesterol.

Top 8 Fish for Omega-3 Fatty Acids

7-Day Sample Menu

This one-week meal plan was designed for a person who needs about 1,800 to 2,000 calories per day and is low in total fat and saturated fat with the goal of lowering cholesterol. Keep in mind, your daily calorie goal may vary. Learn what it is; then make tweaks to the plan to fit your specific needs. You also may want to consider working with a registered dietitian or speaking with another healthcare provider to assess and plan for your dietary needs more accurately.

In the following meal plan, you will find three meals and two snacks each day with a nutritious balance of carbohydrates, protein, and fat. The meals include nutrient-rich foods from all the food groups, providing plenty of fiber and healthy fats without too much salt, cholesterol, saturated fat, or trans fat.

Download the 7-Day Meal Plan to Lower Cholesterol

Download the Meal Plan

Day 1

Breakfast

1 cup of oatmeal
1 cup of low-fat (1%) milk
1 medium banana

Macronutrients: approximately 374 calories, 15 grams of protein, 67 grams of carbohydrates, and 6 grams of fat.

Lunch

Tuna sandwich made with olive oil in a whole-wheat pita (Mix 3 ounces low-sodium albacore canned tuna and 1 tablespoon olive oil.)
2 cups of mixed greens topped with 2 tablespoons sunflower seeds and 2 tablespoons of balsamic vinaigrette
7 ounces of low-fat Greek yogurt
1 cup of blueberries

Macronutrients: approximately 804 calories, 52 grams of protein, 74 grams of carbohydrates and 36 grams of fat.

Snack

3 cups Herb-seasoned, air-popped popcorn

Macronutrients: approximately 91 calories, 3 grams of protein, 19 grams of carbohydrates, and 1 gram of fat

Dinner

4 ounces of grilled chicken breast
2 cups of roasted broccoli
1 medium baked sweet potato

Macronutrients: approximately 518 calories, 45 grams of protein, 46 grams of carbohydrates, and 19 grams of fat

Snack

1/2 cup of fruit sorbet

Macronutrients: approximately 117 calories, 0 grams of protein, 31 grams of carbohydrates, and 0 grams of fat

Daily totals: approximately 1,813 calories, 115 grams of protein, 218 grams of carbohydrates, and 62 grams of fat.

Note that beverages are not included in this meal plan. Individual fluid needs vary based on age, sex, activity level, and medical history. For optimal hydration, experts generally recommend drinking approximately 9 cups of water per day for women and 13 cups of water per day for men. When adding beverages to your meal plan, consider their calorie count. Try to reduce or eliminate consumption of sugar-sweetened beverages, and opt for water when possible.

Day 2

Breakfast

One hard-boiled egg
Two slices of whole-wheat toast with 1/4 avocado
One medium orange

Macronutrients: approximately 381 calories, 8 grams of protein, 66 grams of carbohydrates, and 11 grams of fat

Lunch

Grilled chicken salad (3 ounces of chicken, 2 cups of lettuce, two thick slices of tomato, four cucumber slices, 1/2 cup of black beans, and 2 tablespoons of balsamic vinaigrette dressing)
1 medium apple

Macronutrients: approximately 452 calories, 34 grams of protein, 57 grams of carbohydrates, and 12 grams of fat

Snack

8 whole-grain crackers
1/4 cup of hummus

Macronutrients: approximately 257 calories, 9 grams of protein, 34 grams of carbohydrates, and 11 grams of fat

Dinner

4 ounces of broiled salmon
1 cup of brown rice
2 cups of green beans with garlic

Macronutrients: approximately 539 calories, 34 grams of protein, 66 grams of carbohydrates, and 16 grams of fat

Snack

7-ounces low-fat Greek yogurt
1/2 cup sliced strawberries
1/4 cup of chopped walnuts

Macronutrients: approximately 390 calories, 25 grams of protein, 25 grams of carbohydrates, and 23 grams of fat

Daily Totals: approximately 2,019 calories, 110 grams of protein, 248 grams of carbohydrates, and 73 grams of fat

Day 3

Breakfast

1 cup whole-grain, unsweetened, ready-to-eat cereal
1 cup low-fat (1%) milk
1 medium peach

Macronutrients: approximately 266 calories, 13 grams of protein, 47 grams of carbohydrates, and 5 grams of fat

Lunch

Turkey sandwich (3 ounces of turkey, two slices of whole wheat bread, lettuce, tomatoes, 1 teaspoon mustard)
1 ounce pretzels
1 1/2 ounces shelled walnut halves

Macronutrients: approximately 597 calories, 27 grams of protein, 55 grams of carbohydrates, and 30 grams of fat

Snack

1 medium banana
2 tablespoons of peanut butter

Macronutrients: approximately 293 calories, 8 grams of protein, 35 grams of carbohydrates, and 16 grams of fat

Dinner

3 ounces grilled sirloin steak
1 medium baked potato with 1/4 cup low-fat Greek yogurt
1 cup grilled summer squash

Macronutrients: approximately 475 calories, 36 grams of protein, 45 grams of carbohydrates, and 18 grams of fat

Snack

1 1/2 ounces of fresh mozzarella cheese
1 cup of sliced grape tomatoes
1 tablespoon of olive oil
1 tablespoon balsamic vinegar

Macronutrients: approximately 288 calories, 11 grams of protein, 9 grams of carbohydrates, and 23 grams of fat

Daily Totals: approximately 1,918 calories, 95 grams of protein, 191 grams of carbohydrates, and 93 grams of fat

Day 4

Breakfast

English muffin egg sandwich (one cooked egg, one slice Swiss cheese, one whole wheat English muffin toasted)
Unsweetened cappuccino made with one cup of low-fat milk

Macronutrients: approximately 455 calories, 26 grams of protein, 40 grams of carbohydrates, and 21 grams of fat

Lunch

Veggie burger (one 70-gram veggie patty with about 120 calories, one 6 1/2-inch 100% whole-wheat pita, lettuce, tomato, 2 teaspoons mayonnaise)
1 cup roasted red potatoes

Macronutrients: approximately 573 calories, 25 grams of protein, 74 grams of carbohydrates, and 21 grams of fat

Snack

1 1/2 ounces mixed nuts
1 cup of blueberries

Macronutrients: approximately 337 calories, 8 grams of protein, 32 grams of carbohydrates, and 22 grams of fat

Dinner

One serving of vegetarian spinach lasagna
Large mixed green salad (3 cups mixed lettuce greens, 2 tablespoons of vinaigrette)

Macronutrients: approximately 482 calories, 22 grams of protein, 44 grams of carbohydrates, and 25 grams of fat

Snack

1 cup whole-grain, unsweetened, ready-to-eat cereal
1 cup low-fat milk

Macronutrients: approximately 208 calories, 12 grams of protein, 33 grams of carbohydrates, and 4 grams of fat

Daily Totals: approximately 2,056 calories, 92 grams of protein, 222 grams of carbohydrates, and 94 grams of fat

Day 5

Breakfast

1 medium high-fiber muffin
One medium banana

Macronutrients: approximately 410 calories, 9 grams of protein, 82 grams of carbohydrates, and 8 grams of fat

Lunch

Black bean burrito (1/4 cup mashed black beans, 1 1/2 ounces shredded low-sodium Monterey Jack cheese, lettuce, tomato, salsa, one 100% eight-inch whole-wheat tortilla)
1 medium apple

Macronutrients: approximately 474 calories, 14 grams of protein, 83 grams of carbohydrates, and 12 grams of fat

Snack

16-ounce iced vanilla latte made with low-fat milk
1 ounce walnut halves
0.5-ounce raisins

Macronutrients: approximately 338 calories, 10 grams of protein, 46 grams of carbohydrates, and 10 grams of fat

Dinner

3 ounces roasted pork chop
1 cup of greens beans with lemon and garlic
1 cup mashed sweet potatoes

Macronutrients: approximately 401 calories, 28 grams of protein, 51 grams of carbohydrates, and 10 grams of fat

Snack

1 medium orange
1 1/2 ounces almonds

Macronutrients: approximately 323 calories, 10 grams of protein, 26 grams of carbohydrates, and 23 grams of fat

Daily Totals: approximately 1,946 calories, 71 grams of protein, 288 grams of carbohydrates, and 68 grams of fat

Day 6

Breakfast

3 small whole-wheat blueberry pancakes with 1 tablespoon of maple syrup
1/2 cups low-fat Greek yogurt mixed with 1/2 cup sliced strawberries and a sprinkling of cinnamon

Macronutrients: approximately 414 calories, 19 grams of protein, 57 grams of carbohydrates, and 13 grams of fat

Lunch

Beef and broccoli stir fry (3 ounces of flank steak, 1 cup of broccoli, 2 tablespoons vegetable oil, and 2 teaspoons of low sodium soy sauce)
1 cup of brown rice

Macronutrients: approximately 556 calories, 25 grams of protein, 64 grams of carbohydrates, and 22 grams of fat

Snack

7-ounces low-fat Greek yogurt
1 medium banana

Macronutrients: approximately 251 calories, 21 grams of protein, 35 grams of carbohydrates, and 4 grams of fat

Dinner

English muffin pizza (one whole-wheat English muffin, 2 tablespoons low-sodium tomato sauce, 1 1/2 ounces shredded mozzarella cheese)
Large mixed green salad topped with 1/4 cup chopped walnuts and 1/4 cup craisins (three cups lettuce, 2 tablespoons vinaigrette)

Macronutrients: approximately 646 calories, 19 grams of protein, 73 grams of carbohydrates, and 34 grams of fat

Snack

1 medium apple, sliced and sprinkled with cinnamon

Macronutrients: approximately 95 calories, 0 grams of protein, 25 grams of carbohydrates, and 0 grams of fat

Daily Totals: approximately 2,062 calories, 85 grams of protein, 254 grams of carbohydrates, and 73 grams of fat

Day 7

Breakfast

Spinach omelet (two eggs, 1 cup fresh spinach, 1 1/2 ounces Swiss cheese)
Two slices of whole wheat toast with 1/4 of an avocado

Macronutrients: approximately 462 calories, 31 grams of protein, 33 grams of carbohydrates, and 23 grams of fat

Lunch

Hamburger (3 ounces lean ground meat, lettuce, tomato, whole-wheat bun)
Homemade air-fried or baked french fries (one medium potato cut into wedges) with one tablespoon of low-sodium ketchup

Macronutrients: approximately 493 calories, 34 grams of protein, 51 grams of carbohydrates, and 17 grams of fat

Snack

Two tangerines
7-ounces low-fat Greek yogurt

Macronutrients: approximately 240 calories, 21 grams of protein, 31 grams of carbohydrates, and 4 grams of fat

Dinner

One serving of Pan-Seared Salmon with Mediterranean Quinoa

Macronutrients: approximately 472 calories, 36 grams of protein, 37 grams of carbohydrates, and 21 grams of fat

Snack

1/4 cup unsweetened dried fruit mixed with 1 1/2 ounces mixed nuts

Macronutrients: approximately 363 calories, 8 grams of protein, 40 grams of carbohydrates, and 22 grams of fat

Daily Totals: approximately 2,030 calories, 130 grams of protein, 193 grams of carbohydrates, and 84 grams of fat

How to Meal Plan to Lower Cholesterol

Eating regular meals and snacks keeps energy up and hunger in check. There’s no set meal timing or pattern with a meal plan to lower cholesterol. Follow a meal pattern that fits your schedule and usual eating routine.
Adding foods rich in soluble fiber may help lower cholesterol. Soluble fiber prevents absorption of cholesterol in your digestive tract. Oatmeal, oranges, bananas, and beans are good sources of soluble fiber.
Filling up on fruits and vegetables will increase nutrient and fiber intake and keep sodium and calories in check.
Eating fatty fish twice a week may help your numbers. Fatty fish like salmon, tuna, and mackerel are rich in omega-3 fatty acids that may help improve your good cholesterol numbers—high-density lipoprotein (HDL).
Watching your salt intake is important. Too much sodium in your diet affects heart health. Try to limit your daily intake of sodium to 2,300 milligrams. Reduce consumption of high-sodium packaged foods and restaurant foods. Use low-sodium foods when available such as low-sodium broth, low-sodium soy sauce, and low-sodium tomato sauce.
Making this a lifestyle and not a diet will help. A meal plan to lower cholesterol isn’t a restrictive or fad diet, but an eating style you can follow for life. The goal of the meal plan is to help you select foods that lower your cholesterol, improve heart health, and support weight management.
Limiting foods high in certain fats and cholesterol is important. Research indicates it is not the cholesterol in food that raises your cholesterol numbers, but the type of fat such as saturated fat and trans fat. Reduce intake of saturated and trans fat since they are the primary driver for increasing bad cholesterol.

A Word From Verywell

A meal plan to lower cholesterol is a balanced diet filled with nutrient-rich foods aimed at improving heart health. It is not restrictive or highly structured, but instead is easy to follow and can be adapted to fit your lifestyle and dietary preferences. Before making any changes to your diet, though, consult with a registered dietitian or another healthcare provider for guidance.

We recognize that meal plans may not be appropriate for all, especially those with disordered eating habits. If you or a loved one are coping with an eating disorder, contact the National Eating Disorders Association (NEDA) Helpline for support at 1-800-931-2237.