7-Day Meal Plan to Lower Cholesterol

It’s no secret that there is a strong connection between nutrition and health. 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 plan can make all the difference.

Having a low-cholesterol diet plan can help keep you on track. 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. 

Lowering Cholesterol: Why Nutrition is Important

Your body needs cholesterol to make cell membranes, certain hormones, and vitamin D. 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.

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 blood flow.

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 and tuna. You also need to choose foods that are low in sodium, saturated fat, and cholesterol. 

7-Day Menu to Reduce Cholesterol

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 this low-cholesterol diet plan, there are three meals and two snacks each day with a nutritious balance of carbohydrates, protein, and fat. The meals include nutrient-rich foods from all food groups, providing plenty of fiber and healthy fats without too much salt, cholesterol, saturated fat, or trans fat.

It’s OK to swap out items on the meal plan as long as they are similar. For example, you can replace low-fat cow’s milk with almond milk or grilled chicken with a grilled pork chop. But you may not want to substitute whole milk for low-fat milk or fried chicken for grilled chicken because they change the nutrition counts by adding more calories, fat, and sodium.

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.

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 green 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

A Word From Verywell

A low-cholesterol diet plan is a balanced lifestyle program filled with nutrient-rich foods for 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 diet changes, consult 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.