Managing your cholesterol doesn’t mean giving up flavor or variety. A well-balanced meal plan rich in fiber, lean proteins, healthy fats, and plant-based foods can help lower “bad” LDL cholesterol and support overall heart health. Here’s a simple 7-day plan to get you started:
🌞 Day 1
Breakfast: Oatmeal with sliced bananas and chia seeds
Lunch: Lentil and vegetable soup with whole-grain crackers
Dinner: Grilled salmon with quinoa and steamed broccoli
Snack: Apple slices with almond butter
🌞 Day 2
Breakfast: Whole-grain toast with avocado and tomato slices
Lunch: Chickpea salad with olive oil and lemon dressing
Dinner: Stir-fried tofu with brown rice and mixed vegetables
Snack: Carrot sticks with hummus
🌞 Day 3
Breakfast: Smoothie with spinach, berries, oats, and flaxseeds
Lunch: Turkey wrap with whole-wheat tortilla, lettuce, and mustard
Dinner: Baked sweet potato with black beans, salsa, and avocado
Snack: A handful of walnuts
🌞 Day 4
Breakfast: Greek yogurt (low-fat) with fresh fruit and oats
Lunch: Quinoa bowl with roasted veggies and tahini sauce
Dinner: Grilled chicken breast with wild rice and green beans
Snack: A small orange and unsalted almonds
🌞 Day 5
Breakfast: Chia pudding made with almond milk and topped with berries
Lunch: Mixed greens with tuna, chickpeas, cucumber, and olive oil
Dinner: Vegetable stir-fry with tempeh and soba noodles
Snack: Celery with peanut butter
🌞 Day 6
Breakfast: Whole-grain English muffin with almond butter and banana slices
Lunch: Tomato and white bean soup with whole-grain bread
Dinner: Baked cod with mashed cauliflower and roasted Brussels sprouts
Snack: Low-fat cottage cheese with pineapple
🌞 Day 7
Breakfast: Oatmeal with cinnamon, apple chunks, and ground flax
Lunch: Hummus and veggie wrap on whole-grain tortilla
Dinner: Lentil stew with brown rice and sautéed spinach
Snack: A pear with a handful of pumpkin seeds
