7-Day High-Fiber Mediterranean Diet Meal Plan for Lower Cholesterol

Meal Plan at a Glance
Breakfast/ A.M. Snack	Lunch/ P.M. Snack	Dinner/ Evening Snack
Mango-blueberry smoothie	Marinated chickpea salad/ Yogurt & banana	High-protein black bean salad/ Dates & nut butter
Apple-pomegranate overnight oats/ Avocado toast	High-protein black bean salad/ Mixed nuts	Pesto pasta with tomatoes/ Chocolate-strawberry nice cream
Apple-pomegranate overnight oats/ Avocado toast	Vegan grain bowl/ Hummus & cucumbers	Chicken & chickpea skillet/ Chocolate-strawberry nice cream
Apple-pomegranate overnight oats/ Mixed nuts	Vegan grain bowl/ Dates & nut butter	Poblano chicken fajitas/ Chocolate-strawberry nice cream
Apple-pomegranate overnight oats/ Yogurt & berries	Vegan grain bowl/ Hummus & cucumbers	Slow cooker white bean stew/ Chocolate-strawberry nice cream
Blueberry & peanut butter chia pudding/ Mixed nuts	Slow cooker white bean stew	Salmon with orzo & broccoli/ Yogurt & berries
Blueberry & peanut butter chia pudding	White bean salad with feta/ Hummus & cucumbers	Halibut with quinoa & Brussels sprouts/ Dates & nut butter

Day 1 

Breakfast (387 Calories) 

Lunch (373 Calories) 

Afternoon Snack (238 Calories) 

• 1 cup plain, non-fat Greek yogurt
• 1 medium banana

Dinner (595 Calories) 

Evening Snack (229 Calories) 

• 2 pitted medjool dates
• 1 tablespoon peanut butter

Daily totals: 1,822 calories, 65 g fat, 75 g protein, 258 g carbohydrates, 51 g fiber, 1,535 mg sodium

To make it 1,500 calories: Omit evening snack and pita from lunch. 

To make it 2,000 calories: Add ¼ cup unsalted mixed nuts for morning snack. 

Day 2

Breakfast (343 Calories) 

Morning Snack (230 Calories)

Lunch (595 Calories) 

Afternoon Snack (199 Calories) 

• ¼ cup unsalted mixed nuts

Dinner (342 Calories) 

Evening Snack (128 Calories) 

Daily totals: 1,836 calories, 70 g fat, 68 g protein, 264 g carbohydrates, 60 g fiber, 1,786 mg sodium

To make it 1,500 calories: Omit afternoon and evening snacks. 

To make it 2,000 calories: Add 2 tablespoons of walnuts to breakfast and 1 medium banana to afternoon snack.

Day 3

Breakfast (343 Calories) 

Morning Snack (230 Calories)

Lunch (486 Calories) 

Afternoon Snack (164 Calories) 

• ¼ cup hummus
• 1 cup sliced cucumbers

Dinner (426 Calories) 

Evening Snack (128 Calories) 

Daily totals: 1,777 calories, 60 g fat, 84 g protein, 256 g carbohydrates, 55 g fiber, 2,048 mg sodium

To make it 1,500 calories: Omit afternoon snack and banana from lunch. 

To make it 2,000 calories: Add 2 tablespoons of walnuts to breakfast and 1 tablespoon peanut butter to lunch (with banana).

Day 4

Breakfast (343 Calories) 

Morning Snack (199 Calories)

• ¼ cup unsalted mixed nuts

Lunch (381 Calories) 

Afternoon Snack (229 Calories) 

• 2 pitted medjool dates
• 1 tablespoon peanut butter

Dinner (500 Calories) 

Evening Snack (128 Calories) 

Daily totals: 1,780 calories, 79 g fat, 72 g protein, 222 g carbohydrates, 43 g fiber, 1,223 mg sodium

To make it 1,500 calories: Omit morning snack and peanut butter from afternoon snack. 

To make it 2,000 calories: Add 2 tablespoons of walnuts to breakfast and 1 medium banana to morning snack.

Day 5

Breakfast (343 Calories) 

Morning Snack (186 Calories)

• 1 cup plain, non-fat Greek yogurt
• 1 cup strawberries

Lunch (486 Calories) 

Afternoon Snack (164 Calories) 

• ¼ cup hummus
• 1 cup sliced cucumbers

Dinner (526 Calories) 

Evening Snack (128 Calories) 

Daily totals: 1,832 calories, 49 g fat, 98 g protein, 271 g carbohydrates, 55 g fiber, 1,713 mg sodium

To make it 1,500 calories: Omit morning and afternoon snacks. 

To make it 2,000 calories: Add 2 tablespoons of walnuts to breakfast and 1 tablespoon peanut butter to lunch (with banana).

Day 6 

Breakfast (478 Calories) 

Morning Snack (199 Calories)

• ¼ cup unsalted mixed nuts

Lunch (526 Calories) 

Dinner (425 Calories) 

Evening Snack (186 Calories) 

• 1 cup plain, non-fat Greek yogurt
• 1 cup strawberries

Daily totals: 1,813 calories, 70 g fat, 128 g protein, 179 g carbohydrates, 48 g fiber, 1,713 mg sodium

To make it 1,500 calories: Omit evening snack and pita from lunch. 

To make it 2,000 calories: Add 1 medium banana with 1 tablespoon peanut butter for afternoon snack. 

Day 7 

Breakfast (478 Calories) 

Morning Snack (105 Calories)

Lunch (416 Calories) 

Afternoon Snack (164 Calories)

• ¼ cup hummus
• 1 cup sliced cucumbers

Dinner (406 Calories) 

Evening Snack (229 Calories) 

• 2 pitted medjool dates
• 1 tablespoon peanut butter

Daily totals: 1,798 calories, 82 g fat, 83 g protein, 206 g carbohydrates, 48 g fiber, 1,439 mg sodium

To make it 1,500 calories: Omit morning and afternoon snacks. 

To make it 2,000 calories: Add ¼ cup unsalted mixed nuts to morning snack.

How the Mediterranean Diet Benefits Cholesterol 

The Mediterranean diet centers around lean proteins like beans, nuts and fish that are low in saturated fat—the kind of fat that can raise LDL cholesterol if consumed in excess. It’s also rich in plant foods like fruits, veggies, legumes and whole grains that are naturally high in antioxidants and fiber—nutrients that help prevent your digestive tract from absorbing cholesterol.

The best part is that the Mediterranean Diet is quite easy to follow since it isn’t overly restrictive, making it one of the most popular and sustainable diets out there. Nothing is fully off limits on this diet, but saturated fats, added sugars and refined grains are consumed in moderation for further heart health benefits.