Busy schedules shouldn’t come at the cost of your heart health. With smart meal prep, you can fuel your body with delicious, low-cholesterol meals that fit into even the most hectic workweek. Here are simple, heart-friendly meal prep ideas designed to save time and support healthy cholesterol levels:
1. Overnight Oats with Berries & Flaxseed
Prep 3–5 jars in advance with oats, unsweetened almond milk, chia or flaxseeds, and frozen berries. Oats are rich in soluble fiber, which helps reduce LDL (“bad”) cholesterol.
2. Chickpea & Quinoa Power Bowls
Mix cooked quinoa, roasted chickpeas, cherry tomatoes, spinach, and a drizzle of olive oil or tahini dressing. These fiber-packed bowls are perfect for lunch and keep well in the fridge for days.
3. Lentil & Veggie Soup (Freezer-Friendly)
Make a large batch of lentil soup with carrots, celery, and garlic. Freeze in portions for an easy, cholesterol-lowering meal packed with plant-based protein and fiber.
4. Hummus & Veggie Wraps
Use whole-grain wraps and load them with hummus, shredded carrots, spinach, and cucumbers. Wrap tightly and refrigerate for a satisfying grab-and-go lunch.
5. Baked Salmon with Steamed Veggies
Prep salmon fillets seasoned with lemon and herbs, then pair with steamed broccoli and sweet potatoes. Omega-3 fatty acids in salmon are known to boost heart health.
6. Snack Packs: Fruits, Nuts & Veggies
Build your own low-cholesterol snack boxes with apple slices, walnuts, baby carrots, and low-sodium roasted chickpeas. Keep a few in the fridge or desk drawer for easy access.
Time-Saving Tips:
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Cook grains and proteins in bulk on Sunday
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Store meals in BPA-free glass containers for freshness
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Use a meal tracking app like Cronometer or MyFitnessPal to stay consistent
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Set calendar reminders for 15-minute prep sessions midweek
