Keeping your cholesterol levels in check is essential for a healthy heart. If you’re looking for inspiration or meal ideas to help you start a low cholesterol diet plan, then below is a 7-day meal plan featuring recipes that can be part of a low fat, low cholesterol diet without compromising flavor!
If you want to read more about a low cholesterol diet plan, you can read more about it in this section.
7-day Low Cholesterol Diet Plan
For breakfast, and lunch, you will need to prepare two servings of each recipe because they are the same meals planned for Day 3. You can pair your cauliflower breakfast scramble with a wholemeal bun.
To help complete a 1600-kcal recommendation:
For lunch, pair this delicious creamy lemon with mashed potatoes. Take note that you should make two servings of both the chicken and mashed potatoes.
Prepare three servings of the snack because this is the same snack planned for day 4 and 6.
Who says that you can’t have a burger when following a low cholesterol diet? You definitely can, but with some minor adjustments.
To help complete a 1600-kcal recommendation:
Eat the burger with 1 wholemeal bun. You can also add two tablespoons of ketchup, or light mayo and then some lettuce greens to this to complete the full burger experience. We suggest whole grain sources for carbohydrates and adding some TLC (tomatoes, lettuce and cucumber) because the added fiber is beneficial in lowering bad cholesterol!
If you prepped meals for breakfast, lunch and snacks from Day 1, then you only need to prepare your dinner – so you only have 20-30 minutes of cooking today!
To help complete a 1600-kcal recommendation:
Similar to Day 1, for lunch, pair this delicious creamy lemon with mashed potatoes.
Today is the same meal plan as Day 2 – so if you’ve prepped in advance, you’ll only need a couple of minutes to prepare breakfast and reheating your meals.
To help complete a 1600-kcal recommendation:
Similar to Day 1, eat the burger with 1 wholemeal bun. You can also add two tablespoons of ketchup, or light mayo and then some lettuce greens to this to complete the full burger experience. We suggest whole grain sources for carbohydrates and adding some TLC (tomatoes, lettuce and cucumber) because the added fiber is beneficial in lowering bad cholesterol!
For today, you’ll be preparing two servings of each recipe because they are the same recipes planned for Day 7.
For breakfast, you also have the option to not prepare this in advance, if you’re not confident about storing a smoothie for a day in your fridge.
And no, your snack isn’t a typo! It’s possible to eat pizza in a low cholesterol diet plan. It’s all about moderation and balance.
To help complete a 1600-kcal recommendation:
Pair lunch with a half cup of cooked brown rice or any other wholegrain rice. We suggest whole grain sources because the added fiber to your diet is beneficial in lowering bad cholesterol!
If you cooked your snack and dinner in advance, then you only need to prepare your breakfast and lunch today.
To help complete a 1600-kcal recommendation:
For breakfast, pair the eggs with a wholemeal bun or other type of wholemeal bread.
Day 7 has the same recipes as Day 5, so if you’ve made them in advance, it’s just a matter of reheating today.
To help complete a 1600-kcal recommendation:
Similar to Day 5, pair lunch with a half cup of cooked brown rice or any other wholegrain rice. We suggest whole grain sources because the added fiber to your diet is beneficial in lowering bad cholesterol!
If you are also managing your weight, while trying to manage your heart health, then it’s best to consult a doctor and a dietitian to help you calculate your nutrient needs while taking into consideration your medical needs especially if you need to consider specific nutrients related to your heart health.
Ingredient and Cooking Tips
This low cholesterol meal plan has similar recipes and leftovers throughout the week. That’s because we want you to know that even if you’re following a low cholesterol diet plan, it’s still possible for you to save time, money, and energy! But our tips and tricks here are some additional tips to help you out:
- Start planning your grocery list on Friday and Saturday, and do shopping during the weekend.
- While preparing in advance, you can choose to pre-cut and cook your vegetables too.
- Try cooking methods that minimize added fats and promote heart health, such as grilling, air frying, baking, steaming, roasting, and sautéing with minimal oil. These methods help retain the natural flavors of foods without adding excess calories or unhealthy fats.
- As you’ve noticed in the meal plan above, we’ve made a conscious effort to add veggies and other fiber sources like whole grains and fruits to your meal plan. Soluble fiber can help lower LDL cholesterol levels.
- Opt for lean cuts of meat, skinless poultry, low-fat dairy products and limit ultra-processed meats like sausages, fast-food burgers, fried foods and commercially baked goods, which often contain unhealthy fats.
If you’re looking for more inspiration of just want to join a community with similar health goals, you can join some of these communities! You’ll see more recipes suited for a low cholesterol diet plan:
- Healthy Heart – HealthyBrum
- High Fiber, Low Fat
- Heart Healthy Meals
- Healthy snacks – HealthyBrum
- Healthy eating on a budget
- Oil Free Recipes
Below is a quick overview of the recipes that are repeated during this low cholesterol diet plan:
| Recipes | Number of servings to prepare | Day and meal planned |
| Cauliflower Breakfast Scramble | 2 servings | Breakfast, Day 1 and 3 |
| Breakfast Quinoa Oatmeal | 2 servings | Breakfast, Day 2 and 4 |
| Peanut Butter Banana Smoothie** | 2 servings | Breakfast, Day 5 and 7 |
| Creamy Lemon Chicken | 2 servings | Lunch, Day 1 and 3 |
| The Best Black Bean Burgers | 3 servings | Lunch Day 2, 4 and Dinner Day 6 |
| Tofu ‘Meatballs’ in Buddha Bowls | 2 servings | Dinner Day 2 and 4 |
| Salmon poke bowl | 2 servings | Lunch Day 5 and 7 |
| BBQ Chicken & Roasted Sweet Potato Bowls | 2 servings | Dinner Day 5 and 7 |
| Mashed potatoes | 2 servings | Lunch, Day 1 and 3 |
| No Bake Peanut Butter Oatmeal Bars | 3 servings | Snacks Day 2, 4 and 6 |
| Tortilla Pizza | 2 servings | Snacks Day 5 and 7 |
| Strawberry Blackberry Banana Smoothie** | 2 servings | Snacks Day 1 and 3 |
Some food safety reminders
As mentioned earlier, this meal plan calls for some meals to be prepared in advance to save time. Here are some food safety tips to keep in mind when preparing meals in advance:
- Start with clean hands and surfaces.
- Use separate utensils, cutting boards, and cooking equipment if needed
- Use fresh ingredients and check expiration dates.
- Keep raw and cooked foods separate.
- Cook foods thoroughly and cool them quickly.
- Store meals in airtight containers with labels and dates.
- Thaw safely in the refrigerator, under cold water, or in the microwave.
- Reheat to 165°F (74°C) before eating.
- Use or discard leftovers within a safe time frame.
- Trust your senses – if it smells off, looks odd, or has mold, discard it.
What is a low cholesterol diet plan?
This diet plan focuses on educing the intake of foods high in cholesterol, saturated, and trans fats, while focusing consumption on nutrient-rich whole foods.
Remember; no one food or meal can instantly lower your cholesterol. In fact, eating a heart healthy diet is just one thing to consider to maintain a healthy heart and body. The American Heart Association names eight different factors, which they call Life’s Essential 8. These are:
- Eat better
- Be more active
- Quit tobacco
- Get healthy sleep
- Manage weight
- Control cholesterol
- Manage blood sugar
- Manage blood pressure
However, these are the types of foods you should opt for during a low cholesterol diet plan:
Fruits and Vegetables
- Aim for a variety of colorful fruits and vegetables, as they are naturally low in cholesterol and saturated fats.
Whole Grains
- Choose whole grains such as oats, quinoa, brown rice, barley, whole wheat bread, and whole grain pasta. These foods are high in fiber, which can help lower cholesterol levels.
Lean Proteins
- Choose lean protein sources such as skinless poultry, fish (especially fatty fish like salmon, mackerel, and trout), tofu, tempeh, legumes (like beans and lentils), and egg whites.
- Limit consumption of red meats, processed meats, and high-fat cuts of meat.
Healthy Fats
- Incorporate sources of healthy fats, such as avocados, nuts (like almonds, walnuts, and pistachios), seeds (such as flaxseeds, chia seeds, and hemp seeds), and olive oil. These fats can help improve cholesterol levels when consumed in moderation.
Dairy and Dairy Alternatives
- Choose low-fat or fat-free dairy products such as skim milk, low-fat yogurt, and reduced-fat cheese.
- Consider dairy alternatives like almond milk, soy milk, and coconut yogurt that are low in saturated fats.
Legumes and Beans
- Include a variety of legumes and beans in your diet, such as chickpeas, black beans, kidney beans, lentils, and split peas.
- These plant-based protein sources are high in fiber and low in cholesterol and saturated fats.
Herbs, Spices, and Flavorings
- Use herbs, spices, and flavorings to add taste to your meals without relying on excessive salt, butter, or creamy sauces.
- Try using garlic, onions, ginger, turmeric, cumin, paprika, and fresh herbs like basil, cilantro, and parsley.
Beverages
- Stay hydrated with water throughout the day.
- Choose unsweetened beverages like herbal tea, green tea, and black coffee.
- Limit or avoid sugary drinks, high-fat dairy beverages, and alcohol.
Reminder on portion control:
Pay attention to portion sizes to avoid overeating, especially with higher-calorie foods like nuts, seeds, and oils.
FAQs on Low Cholesterol Diet Plan
According to the American Heart Association, it’s ok to eat a few eggs per week, assuming that your LDL cholesterol level is low. You should check these with a doctor if you’re not sure
Yes! Focus on using herbs, spices, and healthy cooking methods like grilling, baking, and sautéing with minimal oil to enhance the taste of your meals without adding excess fats or cholesterol.
Yes. Look for restaurants that offer healthy options like grilled or steamed dishes, salads with lean protein, and vegetable-based sides. You can also ask for modifications to menu items to make them lower in cholesterol and saturated fats.
