7-Day High Cholesterol Diet Plan, Created by a Dietitian

Meal Plan at a Glance
Breakfast/ A.M. Snack	Lunch/ P.M. Snack	Dinner
Smoothie/ Chia pudding	Grain bowl/ Avocado toast	Salmon rice bowl
Overnight oats/ Chia pudding	Bean salad/ Avocado toast	Chicken parmesan casserole
Overnight oats/ Apple & nut butter	Bean salad/ Yogurt parfait	Shrimp & orzo salad
Overnight oats/ Apple & nut butter	Bean salad/ Yogurt parfait	Black bean tacos
Overnight oats/ Apple & nut butter	Bean salad/ Yogurt parfait	Tuna & salad
Egg grain bowls/ Apple & nut butter	Fish tacos/ Yogurt parfait	Penne with chicken & veggies
Egg grain bowls/ Yogurt parfait	Sandwich/ Salmon salad & cucumbers	Bean orzo skillet

Day 1

Breakfast (327 Calories)

●      1 serving Strawberry-Mango Chia Seed Smoothie

Morning Snack (233 Calories)

●      1 serving Apple Cinnamon Chia Pudding

Lunch (520 calories)

●      1 serving  Kale & Chickpea Grain Bowls

Afternoon Snack (230 Calories)

●      1 serving White Bean & Avocado Toast

Dinner (481 Calories)

●      1 serving Salmon Rice Bowl

Daily totals: 1,790 calories, 75 g fat, 63 g protein, 238 g carbohydrates, 53 g fiber, 1,903 mg sodium

To make it 1,500 calories: Change serving size of morning snack to 3/4 serving of Apple Cinnamon Chia Pudding and omit afternoon snack.

To make it 2,000 calories: Add 1 cup low-fat, plain strained (Greek-style) yogurt and ½ cup blueberries as an evening snack.

Day 2

Breakfast (419 Calories)

●      1 serving High-Protein Peanut Butter, Banana & Blueberry Overnight Oats

Morning Snack (233 Calories)

●      1 serving Apple Cinnamon Chia Pudding

Lunch (506 calories)

●      1 serving Anti-Inflammatory Farro & White Bean Salad

Afternoon Snack (219 Calories)

●      1 serving Copycat Dunkin’ Avocado Toast

Dinner (412 Calories)

●      1 serving Chicken Parmesan Casserole

Daily totals: 1,789 calories, 80 g fat, 72 g protein, 218 g carbohydrates, 45 g fiber, 2,050 mg sodium

To make it 1,500 calories: Change serving size of morning snack to 3/4 serving of Apple Cinnamon Chia Pudding and omit afternoon snack.  

To make it 2,000 calories: Add 1 cup low-fat, plain strained (Greek-style) yogurt and ½ cup blueberries as an evening snack.

Day 3

Breakfast (419 Calories)

●      1 serving High-Protein Peanut Butter, Banana & Blueberry Overnight Oats

Morning Snack (193 Calories)

●      1 medium apple

●      1 tablespoon almond butter

Lunch (506 calories)

●      1 serving Anti-Inflammatory Farro & White Bean Salad

Afternoon Snack (208 Calories)

●      1 cup low-fat strained (Greek-style) yogurt, plain

●      ½ cup blueberries

Dinner (467 Calories)

●      1 serving Lemon Shrimp & Orzo Salad

Daily totals: 1,793 calories, 66 g fat, 95 g protein, 222 g carbohydrates, 36 g fiber, 1,485 mg sodium

To make it 1,500 calories: Remove almond butter from morning snack and omit afternoon snack.

To make it 2,000 calories: Add 1 serving Avocado Toast to as an evening snack.

Day 4

Breakfast (419 Calories)

●      1 serving High-Protein Peanut Butter, Banana & Blueberry Overnight Oats

Morning Snack (193 Calories)

●      1 medium apple

●      1 tablespoon almond butter

Lunch (506 calories)

●      1 serving Anti-Inflammatory Farro & White Bean Salad

Afternoon Snack (208 Calories)

●      1 cup low-fat strained (Greek-style) yogurt, plain

●      ½ cup blueberries

Dinner (477 Calories)

●      1 serving Sweet Potato-Black Bean Tacos

Daily totals: 1,803 calories, 72 g fat, 75 g protein, 233 g carbohydrates, 43 g fiber, 1,448 mg sodium

To make it 1,500 calories: Remove almond butter from morning snack and omit afternoon snack

To make it 2,000 calories: Add 1 serving Avocado Toast to as an evening snack

Day 5

Breakfast (419 Calories)

●      1 serving High-Protein Peanut Butter, Banana & Blueberry Overnight Oats

Morning Snack (193 Calories)

●      1 medium apple

●      1 tablespoon almond butter

Lunch (506 calories)

●      1 serving Anti-Inflammatory Farro & White Bean Salad

Afternoon Snack (208 Calories)

●      1 cup low-fat strained (Greek-style) yogurt, plain

●      ½ cup blueberries

Dinner (459 Calories)

●      1 serving Seared Tuna with Bulgur & Chickpea Salad

Daily totals: 1,785 calories, 66 g fat, 98 g protein, 215 g carbohydrates, 36 g fiber, 1,552 mg sodium

To make it 1,500 calories: Remove almond butter from morning snack and omit afternoon snack.

To make it 2,000 calories: Add 1 serving Avocado Toast to as an evening snack.

Day 6

Breakfast (382 Calories)

●      1 serving Spinach & Fried Egg Grain Bowls

●      1 pear

Morning Snack (193 Calories)

●      1 medium apple

●      1 tablespoon almond butter

Lunch (496 calories)

●      1 serving Crispy Oven-Fried Fish Tacos

Afternoon Snack (208 Calories)

●      1 cup low-fat strained (Greek-style) yogurt, plain

●      ½ cup blueberries

Dinner (514 Calories)

●      1 serving Chicken & Vegetable Penne with Parsley-Walnut Pesto

Daily totals: 1,793 calories, 68 g fat, 101 g protein, 219 g carbohydrates, 45 g fiber, 1,461 mg sodium

To make it 1,500 calories: Remove almond butter from morning snack and omit afternoon snack.

To make it 2,000 calories: Add 3 servings Savory Date & Pistachio Bites as an evening snack.

Day 7

Breakfast (382 Calories)

●      1 serving Spinach & Fried Egg Grain Bowls

●      1 pear

Morning Snack (259 Calories)

●      1 cup low-fat strained (Greek-style) yogurt, plain

●      ½ cup blueberries

●      1 tablespoon chia seeds

Lunch (429 calories)

●      1 serving No-Chicken Salad Sandwich

Afternoon Snack (262 Calories)

●      1 serving Salmon Salad

●      ½ cup cucumbers, sliced

Dinner (458 Calories)

●      1 serving One-Pot White Bean, Spinach & Sun-Dried Tomato Orzo with Lemon & Feta

Daily totals: 1,790 calories, 44 g fat, 93 g protein, 223 g carbohydrates, 44 g fiber, 2,065 mg sodium

To make it 1,500 calories: Remove blueberries from morning snack and omit afternoon snack.

To make it 2,000 calories: Add 3 servings Savory Date & Pistachio Bites as an evening snack.

Other Tips for Lowering Cholesterol

In addition to eating more fiber and limiting saturated fat, here are a few more tips to help lower your cholesterol levels:

• Get moving: According to the American Heart Association (AMA), sitting for most of the day can lower your HDL cholesterol, which is the “good” cholesterol that helps to mop up excess “bad” LDL cholesterol from your arteries. To prevent this, the AMA recommends getting at least 150 minutes of moderate-intensity aerobic exercise each week. Try going on a bike ride, taking a quick swim or going for a brisk walk between meals.
• Get enough sleep: Aim for seven to nine hours of good quality sleep each night to keep your cholesterol levels in check. By doing so, you are more likely to see improvements in both your LDL and total cholesterol levels.
•  Find ways to manage stress: Stress doesn’t just take a toll on your mental health; it also impacts your physical health—including your cholesterol levels. Studies show that, along with increasing LDL cholesterol, prolonged stress can lower HDL cholesterol levels. Incorporate relaxation techniques like deep breathing, meditation, spending time in nature, engaging with community and pursuing hobbies you love.
• Quit smoking: Smoking lowers your levels of HDL cholesterol. So, quitting smoking helps give your HDL cholesterol a much-needed boost, making it easier for your body to clear out harmful cholesterol buildup in your arteries.