In this 30-day meal plan, we map out a week of heart-healthy meals and snacks tailored to lower cholesterol. To keep the routine beginner-friendly, you’ll see non-fussy meals with shorter ingredient lists, leftovers used often and meal-prep lunches to simplify the week.
One thing you won’t see is any added sugars. Though dessert and added sugars can certainly be incorporated into a heart-healthy routine in moderation, most of us eat more added sugars than we realize. Stats show that adults over 20 consume around 17 teaspoons daily, well above the American Heart Association’s (AHA) recommended daily max of 6 teaspoons for women and 9 teaspoons for men. It’s so easy to go over that recommendation because added sugars are abundant in packaged desserts and sweetened beverages. Even more so, added sugars are often present in less obvious foods, like jarred tomato sauce, dressings and premade soups. Unlike this type of sugars with little to no nutritional value, foods with natural sugars, such as fruits, vegetables and unsweetened dairy, also provide many important nutrients, like vitamins, minerals, protein and fiber.
To help lower cholesterol, each day provides at least 28 grams of fiber and includes an abundance of heart-healthy foods, such as plant-based protein, low-saturated-fat dairy, whole grains, nuts, fish and plenty of fruits and vegetables. Additionally, research shows that excessive weight can increase the risk of high cholesterol, but losing even 5% of total body weight can often lower numbers and improve heart health. So, to support weight loss, we set the calories for this plan at 1,500 per day and included modifications for 1,200 and 2,000 calories. As with all meal plans, this is meant to serve as a framework for a low-cholesterol eating plan. Make substitutions as you see fit based on your individual food preferences and routine.
The Best Nutrient to Help Lower Cholesterol
If you’re trying to lower your cholesterol, a multifaceted approach that includes increasing exercise, improving diet quality, cooking more meals at home, and even de-stressing can help improve your stats. But if you’re wondering if there’s one specific nutrient to focus on, the answer is fiber, particularly soluble fiber. Soluble fiber forms a gel-like substance that binds to cholesterol particles in your small intestine, preventing them from entering your bloodstream. Instead, cholesterol particles will attach to your stool, eventually exiting as a bowel movement. You can find soluble fiber in foods like beans, lentils, edamame, oats, avocado, apples, pears and chia seeds.
Foods to Focus on for Low-Cholesterol
- Beans and lentils
- Edamame and tofu
- Avocado
- Fish
- Nuts, including natural nut butters without added sugars
- Seeds, such as chia, flax and pumpkin
- Whole grains, including oats, quinoa, brown rice, whole-wheat, barley
- Unsweetened dairy, such as yogurt and kefir
- Lean proteins, like poultry, eggs and shellfish
- Fruits
- Vegetables
- Unsaturated fats, such as olive oil and avocado oil
- Herbs and spices
Week 1
How to Meal-Prep Your Week of Meals
- Make 20-Minute White Bean Soup to have for lunch on Days 2 through 5.
- Bake a batch of No-Sugar-Added Vegan Oatmeal Cookies to have throughout the month. Store them in the freezer to maintain freshness.
Day 1
Breakfast (264 calories)
- ½ cup dry old-fashioned oats, prepared with water
- ¼ cup raspberries
- 1 Tbsp. chopped nuts, such as pecans, walnuts or almonds
- 1 Tbsp. chia seeds
A.M. Snack (141 calories)
- 1 (5.3-oz.) container low-fat plain strained (Greek-style) yogurt
- ½ cup blackberries
Lunch (394 calories)
P.M. Snack (95 calories)
- 1 medium apple
Dinner (600 calories)
Daily Totals: 1,493 calories, 64g fat, 79g protein, 157g carbohydrate, 28g fiber, 1,301mg sodium
Make it 1,200 calories: Omit chopped nuts and chia seeds at breakfast, omit kefir at lunch and change P.M. snack to 1 plum.
Make it 2,000 calories: Increase to ¼ cup chopped nuts at breakfast, add 2 Tbsp. natural peanut butter at P.M. snack and add 1 serving No-Sugar-Added Vegan Oatmeal Cookies as an evening snack.
Day 2
Breakfast (290 calories)
A.M. Snack (180 calories)
- 1 cup edamame, in pods
Lunch (352 calories)
P.M. Snack (115 calories)
- 1 medium bell pepper, sliced
- 3 Tbsp. hummus
Dinner (375 calories)
Evening Snack (177 calories)
Daily Totals: 1,488 calories, 63g fat, 74g protein, 173g carbohydrate, 42g fiber, 1,579mg sodium
Make it 1,200 calories: Change A.M. snack to 1 medium orange and omit No-Sugar-Added Vegan Oatmeal Cookies at evening snack.
Make it 2,000 calories: Add 1 cup low-fat plain kefir to breakfast, 2 Tbsp. natural peanut butter to the apple at lunch and ¼ cup dry-roasted unsalted almonds to the evening snack.
Day 3
Breakfast (264 calories)
- ½ cup dry old-fashioned oats, prepared with water
- ¼ cup raspberries
- 1 Tbsp. chopped nuts, such as pecans, walnuts or almonds
- 1 Tbsp. chia seeds
A.M. Snack (141 calories)
- 1 (5.3-oz.) container low-fat plain strained (Greek-style) yogurt
- ½ cup blackberries
Lunch (352 calories)
P.M. Snack (311 calories)
- ¼ cup dry-roasted unsalted almonds
- 1 medium banana
Dinner (422 calories)
Meal-Prep Tip: reserve leftover Copycat Olive Garden Pasta e Fagioli to have for dinner tomorrow
Daily Totals: 1,490 calories, 61g fat, 69g protein, 183g carbohydrate, 45g fiber, 1,143mg sodium
Make it 1,200 calories: Omit chia seeds at breakfast, reduce to ¼ cup blackberries at A.M. snack and omit almonds at P.M. snack.
Make it 2,000 calories: Add 1 cup low-fat plain kefir to breakfast, 2 Tbsp. natural peanut butter to the apple at lunch and add 1 serving No-Sugar-Added Vegan Oatmeal Cookies as an evening snack.
Day 4
Breakfast (290 calories)
A.M. Snack (141 calories)
- 1 (5.3-oz.) container low-fat plain strained (Greek-style) yogurt
- ½ cup blackberries
Lunch (352 calories)
P.M. Snack (135 calories)
- ¾ cup edamame, in pods
Dinner (422 calories)
Evening Snack (177 calories)
Daily Totals: 1,516 calories, 55g fat, 80g protein, 188g carbohydrate, 44g fiber, 1,387mg sodium
Make it 1,200 calories: Omit yogurt at A.M. snack and apple at lunch plus change P.M. snack to 1 clementine.
Make it 2,000 calories: Add 1 cup low-fat plain kefir to breakfast, 2 Tbsp. natural peanut butter to the apple at lunch and ½ an avocado, diced, to the salad at dinner.
Day 5
Breakfast (264 calories)
- ½ cup dry old-fashioned oats, prepared with water
- ¼ cup raspberries
- 1 Tbsp. chopped nuts, such as pecans, walnuts or almonds
- 1 Tbsp. chia seeds
A.M. Snack (90 calories)
- ½ cup no-salt-added low-fat cottage cheese
- ½ cup sliced cucumber
Lunch (352 calories)
P.M. Snack (262 calories)
- 1 (5.3-oz.) container low-fat plain strained (Greek-style) yogurt
- 1 medium peach
- 2 Tbsp. chopped nuts, such as pecans, walnuts or almonds
Dinner (537 calories)
Meal-Prep Tip: reserve leftover Cheesy Sweet Potato & Black Bean Casserole to have for lunch on Days 6 & 7.
Daily Totals: 1,504 calories, 65g fat, 68g protein, 179g carbohydrate, 45g fiber, 1,183mg sodium
Make it 1,200 calories: Omit cottage cheese at A.M. snack and omit yogurt and chopped nuts at P.M. snack.
Make it 2,000 calories: Increase to 3 Tbsp. chopped nuts at breakfast, add 2 Tbsp. natural peanut butter to lunch and add 1 serving No-Sugar-Added Vegan Oatmeal Cookies at an evening snack.
Day 6
Breakfast (290 calories)
A.M. Snack (173 calories)
- 1 cup low-fat plain kefir
- ¾ cup blueberries
Lunch (292 calories)
P.M. Snack (211 calories)
Dinner (528 calories)
Daily Totals: 1,495 calories, 58g fat, 70g protein, 181g carbohydrate, 29g fiber, 1,225mg sodium
Make it 1,200 calories: Omit kefir at A.M. snack and No-Sugar-Added Vegan Oatmeal Cookies at P.M. snack.
Make it 2,000 calories: Add 1 cup low-fat plain kefir to breakfast, 1 medium bell pepper with 3 Tbsp. hummus to lunch, ¼ cup dry-roasted unsalted almonds to P.M. snack and 1 medium apple as an evening snack.
Day 7
Breakfast (264 calories)
- ½ cup dry old-fashioned oats, prepared with water
- ¼ cup raspberries
- 1 Tbsp. chopped nuts, such as pecans, walnuts or almonds
- 1 Tbsp. chia seeds
A.M. Snack (215 calories)
Lunch (292 calories)
P.M. Snack (225 calories)
- 1 cup low-fat plain kefir
- 15 dry-roasted unsalted almonds
Dinner (502 calories)
Daily Totals: 1,499 calories, 78g fat, 71g protein, 141g carbohydrate, 31g fiber, 1,636mg sodium
Make it 1,200 calories: Change A.M. snack to 1 medium banana and change P.M. snack to ¼ cup blueberries.
Make it 2,000 calories: Increase to ¼ cup chopped nuts at breakfast, add 1 medium orange to lunch, increase to ¼ cup dry-roasted unsalted almonds at P.M. snack, add 2 Tbsp. guacamole to dinner and add 1 serving No-Sugar-Added Vegan Oatmeal Cookies as an evening snack.
Week 2
Day 8
Breakfast (247 calories)
A.M. Snack (215 calories)
Lunch (394 calories)
P.M. Snack (235 calories)
Dinner (415 calories)
Daily Totals: 1,506 calories, 64g fat, 76g protein, 170g carbohydrate, 31g fiber, 1,829mg sodium
Make it 1,200 calories: Change A.M. snack to 1 medium apple and omit No-Sugar-Added Vegan Oatmeal Cookies at P.M. snack.
Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds to P.M. snack, 1 serving Massaged Kale Salad to dinner and 1 medium banana as an evening snack.
Day 9
Breakfast (340 calories)
- 1 cup low-fat plain strained (Greek-style) yogurt
- ½ cup blackberries
- 3 Tbsp. chopped nuts, such as walnuts or almonds
A.M. Snack (131 calories)
- 1 large pear
Lunch (337 calories)
P.M. Snack (145 calories)
- 1 cup raspberries
- ½ cup low-fat no-salt-added cottage cheese
Dinner (522 calories)
Daily Totals: 1,476 calories, 66g fat, 104g protein, 127g carbohydrate, 28g fiber, 1,013mg sodium
Make it 1,200 calories: Reduce to 1 Tbsp. chopped nuts at breakfast, change A.M. snack to 1 plum and omit cottage cheese at P.M. snack.
Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds to A.M. snack, 1 ½ Tbsp. natural peanut butter to lunch and 1 serving No-Sugar-Added Vegan Oatmeal Cookies as an evening snack.
Day 10
Breakfast (247 calories)
A.M. Snack (265 calories)
- ¼ cup dry-roasted unsalted almonds
- 1 medium peach
Lunch (337 calories)
P.M. Snack (177 calories)
Dinner (485 calories)
Meal-Prep Tip: Reserve 2 servings Slow-Cooker Moroccan-Spiced Chicken Stew to have for lunch on Days 11 & 12.
Daily Totals: 1,511 calories, 73g fat, 87g protein, 143g carbohydrate, 31g fiber, 1,973mg sodium
Make it 1,200 calories: Omit almonds at A.M. snack and change P.M. snack to 1 medium orange.
Make it 2,000 calories: Add 2 large hard-boiled eggs to breakfast, 1 medium orange to P.M. snack and 1 serving Sprouted-Grain Toast with Peanut Butter & Banana as an evening snack.
Day 11
Breakfast (351 calories)
- 1 cup low-fat plain strained (Greek-style) yogurt
- ½ cup blueberries
- 3 Tbsp. chopped nuts, such as walnuts or almonds
A.M. Snack (131 calories)
- 1 large pear
Lunch (302 calories)
P.M. Snack (176 calories)
- ¼ cup dry-roasted unsalted pistachios
Dinner (362 calories)
Evening Snack (177 calories)
Daily Totals: 1,498 calories, 69g fat, 83g protein, 147g carbohydrate, 30g fiber, 1,162mg sodium
Make it 1,200 calories: Change A.M. snack to 1 plum and omit No-Sugar-Added Vegan Oatmeal Cookies at evening snack.
Make it 2,000 calories: Add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana to breakfast, 1 cup edamame in pods to A.M. snack and 1 plum to lunch.
Day 12
Breakfast (247 calories)
A.M. Snack (252 calories)
- 1 medium apple
- 1 ½ Tbsp. natural peanut butter
Lunch (302 calories)
P.M. Snack (215 calories)
Dinner (461 calories)
Meal-Prep Tip: reserve two servings Creamy Green Pea Pesto Pasta to have for lunch on Days 13 & 14.
Daily Totals: 1,477 calories, 62g fat, 78g protein, 158g carbohydrate, 31g fiber, 1,753mg sodium
Make it 1,200 calories: Omit peanut butter at A.M. snack and change P.M. snack to 1 medium banana.
Make it 2,000 calories: Increase to 2 Tbsp. natural peanut butter at A.M. snack, add 1 medium banana to lunch and add 1 serving Traditional Greek Salad to dinner.
Day 13
Breakfast (351 calories)
- 1 cup low-fat plain strained (Greek-style) yogurt
- ½ cup blueberries
- 3 Tbsp. chopped nuts, such as walnuts or almonds
A.M. Snack (62 calories)
- 1 cup blackberries
Lunch (461 calories)
P.M. Snack (95 calories)
- 1 medium apple
Dinner (550 calories)
Daily Totals: 1,518 calories, 71g fat, 84g protein, 145g carbohydrate, 28g fiber, 1,471mg sodium
Make it 1,200 calories: Omit chopped nuts at breakfast, change A.M. snack to ½ cup sliced cucumber, change P.M. snack to 1 plum and substitute ½ cup cooked quinoa for the Cucumber, Tomato & Feta Salad at dinner.
Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds to A.M. snack, 1 medium orange to lunch and 2 Tbsp. natural peanut butter to P.M. snack.
Day 14
Breakfast (247 calories)
A.M. Snack (215 calories)
Lunch (461 calories)
P.M. Snack (139 calories)
- 1 large hard-boiled egg
- 1 medium orange
Dinner (435 calories)
Daily Totals: 1,497 calories, 62g fat, 78g protein, 168g carbohydrate, 34g fiber, 1,817mg sodium
Make it 1,200 calories: Change A.M. snack to 1 plum and omit baguette at dinner.
Week 3
How to Meal-Prep Your Week of Meals
Day 15
Breakfast (271 calories)
A.M. Snack (131 calories)
- 1 large pear
Lunch (343 calories)
P.M. Snack (176 calories)
- ¼ cup dry-roasted unsalted pistachios
Dinner (422 calories)
Evening Snack (177 calories)
Daily Totals: 1,520 calories, 67g fat, 90g protein, 151g carbohydrate, 30g fiber, 1,421mg sodium
Make it 1,200 calories: Change A.M. snack to ¼ cup blueberries, substitute 1 clementine for the orange at lunch and omit evening snack.
Make it 2,000 calories: Add 1 serving Raspberry-Kefir Power Smoothie to breakfast and ¼ cup dry-roasted unsalted almonds to A.M. snack.
Day 16
Breakfast (249 calories)
A.M. Snack (215 calories)
Lunch (408 calories)
P.M. Snack (190 calories)
- 2 large hard-boiled eggs
- 1 clementine
Dinner (427 calories)
Meal-Prep Tip: Reserve leftover Veggie Fajitas to have for dinner tomorrow night.
Daily Totals: 1,488 calories, 65g fat, 74g protein, 163g carbohydrate, 38g fiber, 1,101mg sodium
Make it 1,200 calories: Change A.M. snack to 1 medium apple and omit hard-boiled eggs at P.M. snack.
Make it 2,000 calories: Add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana to breakfast, ½ cup pineapple chunks to dinner and add 1 serving No-Sugar-Added Vegan Oatmeal Cookies as an evening snack.
Day 17
Breakfast (271 calories)
A.M. Snack (168 calories)
- 1 (5.3-oz.) container low-fat plain strained (Greek-style) yogurt
- 1 medium peach
Lunch (408 calories)
P.M. Snack (237 calories)
- ¼ cup dry-roasted unsalted pistachios
- 1 plum
Dinner (427 calories)
Daily Totals: 1,480 calories, 70g fat, 72g protein, 155g carbohydrate, 37g fiber, 1,158mg sodium
Make it 1,200 calories: Substitute 1 clementine for the pear at lunch and omit pistachios at P.M. snack.
Make it 2,000 calories: Add 1 serving Raspberry-Kefir Power Smoothie to breakfast, 1 Tbsp. chopped pecans to A.M. snack and 1 serving Guacamole Chopped Salad to dinner.
Day 18
Breakfast (249 calories)
A.M. Snack (215 calories)
Lunch (408 calories)
P.M. Snack (62 calories)
- 1 medium orange
Dinner (398 calories)
Evening Snack (177 calories)
Daily Totals: 1,508 calories, 58g fat, 76g protein, 180g carbohydrate, 30g fiber, 1,239mg sodium
Make it 1,200 calories: Change A.M. snack to 1 medium apple and omit evening snack.
Make it 2,000 calories: Add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana to breakfast and add ¼ cup dry-roasted unsalted almonds to P.M. snack.
Day 19
Breakfast (271 calories)
A.M. Snack (95 calories)
- 1 medium apple
Lunch (408 calories)
P.M. Snack (237 calories)
- ¼ cup dry-roasted unsalted almonds
- 1 plum
Dinner (512 calories)
Daily Totals: 1,521 calories, 66g fat, 80g protein, 161g carbohydrate, 28g fiber, 1,466mg sodium
Make it 1,200 calories: Omit pear at lunch and omit almonds at P.M. snack.
Make it 2,000 calories: Add 1 serving Raspberry-Kefir Power Smoothie to breakfast and 2 Tbsp. natural peanut butter to A.M. snack.
Day 20
Breakfast (249 calories)
A.M. Snack (168 calories)
- 1 (5.3-oz.) container low-fat plain strained (Greek-style) yogurt
- 1 medium peach
Lunch (343 calories)
P.M. Snack (206 calories)
- ¼ cup dry-roasted unsalted almonds
Dinner (379 calories)
Evening Snack (177 calories)
Daily Totals: 1,521 calories, 63g fat, 99g protein, 154g carbohydrate, 31g fiber, 1,685mg sodium
Make it 1,200 calories: Change P.M. snack to 1 large hard-boiled egg and omit evening snack.
Make it 2,000 calories: Add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana to breakfast, 2 Tbsp. chopped pecans to A.M. snack and 1 medium banana to P.M. snack.
Day 21
Breakfast (329 calories)
A.M. Snack (215 calories)
Lunch (343 calories)
P.M. Snack (131 calories)
- 1 large pear
Dinner (489 calories)
Daily Totals: 1,508 calories, 68g fat, 74g protein, 164g carbohydrate, 31g fiber, 1,118mg sodium
Make it 1,200 calories: Change A.M. snack to 1 plum and change P.M. snack to ½ cup sliced carrots,
Make it 2,000 calories: Add 1 serving Raspberry-Kefir Power Smoothie to breakfast, 1 large hard-boiled egg to P.M. snack and 1 serving No-Sugar-Added Vegan Oatmeal Cookies as an evening snack.
Week 4
Day 22
Breakfast (351 calories)
- 1 cup low-fat plain strained (Greek-style) yogurt
- ½ cup blueberries
- 3 Tbsp. chopped nuts, such as walnuts or almonds
A.M. Snack (62 calories)
- 1 cup blackberries
Lunch (394 calories)
P.M. Snack (180 calories)
- 1 cup edamame, in pods
Dinner (437 calories)
Evening Snacks (95 calories)
- 1 medium apple
Daily Totals: 1,518 calories, 68g fat, 104g protein, 137g carbohydrate, 30g fiber, 1,457mg sodium
Make it 1,200 calories: Reduce kefir to ½ cup at lunch, change P.M. snack to 1 plum and omit evening snack.
Make it 2,000 calories: Add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana to breakfast and ¼ cup dry-roasted unsalted almonds to A.M. snack.
Day 23
Breakfast (264 calories)
- ½ cup dry old-fashioned oats, prepared with water
- ¼ cup raspberries
- 1 Tbsp. chopped nuts, such as pecans, walnuts or almonds
- 1 Tbsp. chia seeds
A.M. Snack (215 calories)
Lunch (394 calories)
P.M. Snack (193 calories)
Dinner (458 calories)
Daily Totals: 1,524 calories, 72g fat, 75g protein, 154g carbohydrate, 28g fiber, 1,246mg sodium
Make it 1,200 calories: Change A.M. snack to 1 medium peach and change P.M. snack to ½ cup sliced carrots.
Make it 2,000 calories: Increase to ¼ cup chopped nuts at breakfast, add ½ an avocado, sliced, to the salad at dinner and add 1 serving No-Sugar-Added Vegan Oatmeal Cookies as an evening snack.
Day 24
Breakfast (351 calories)
- 1 cup low-fat plain strained (Greek-style) yogurt
- ½ cup blueberries
- 3 Tbsp. chopped nuts, such as walnuts or almonds
A.M. Snack (176 calories)
- ¼ cup dry-roasted unsalted pistachios
Lunch (394 calories)
P.M. Snack (95 calories)
- 1 medium apple
Dinner (491 calories)
Meal-Prep Tip: Reserve two servings 4-Ingredient Adas bis-Silq (Lentil & Chard Soup) to have for lunch on days 25 & 26
Daily Totals: 1,506 calories, 66g fat, 68g protein, 180g carbohydrate, 30g fiber, 1,280mg sodium
Make it 1,200 calories: Reduce to 2 Tbsp. chopped nuts at breakfast, change A.M. snack to ½ cup sliced carrots and omit kefir at lunch.
Make it 2,000 calories: Add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana to breakfast, 1 plum, to A.M. snack and 1 serving No-Sugar-Added Vegan Oatmeal Cookies as an evening snack.
Day 25
Breakfast (264 calories)
- ½ cup dry old-fashioned oats, prepared with water
- ¼ cup raspberries
- 1 Tbsp. chopped nuts, such as pecans, walnuts or almonds
- 1 Tbsp. chia seeds
A.M. Snack (168 calories)
- 1 (5.3-oz.) container low-fat plain strained (Greek-style) yogurt
- 1 medium peach
Lunch (376 calories)
P.M. Snack (105 calories)
- 1 medium banana
Dinner (414 calories)
Evening Snack (177 calories)
Daily Totals: 1,504 calories, 47g fat, 75g protein, 209g carbohydrate, 36g fiber, 1,318mg sodium
Make it 1,200 calories: Omit yogurt at A.M. snack and omit evening snack
Make it 2,000 calories: Increase to ¼ cup chopped nuts at breakfast, add 1 medium orange to lunch, 2 Tbsp. natural peanut butter to P.M. snack and 1 serving Massaged Kale Salad to dinner
Day 26
Breakfast (351 calories)
- 1 cup low-fat plain strained (Greek-style) yogurt
- ½ cup blueberries
- 3 Tbsp. chopped nuts, such as walnuts or almonds
A.M. Snack (131 calories)
- 1 large pear
Lunch (376 calories)
P.M. Snack (82 calories)
- ¾ cup low-fat plain kefir
Dinner (383 calories)
Evening Snack (177 calories)
Meal-Prep Tip: reserve leftover Chicken Caesar Pasta Salad to have for lunch on days 27 & 28
Daily Totals: 1,501 calories, 52g fat, 87g protein, 190g carbohydrate, 30g fiber, 1,290mg sodium
Make it 1,200 calories: Change A.M. snack to 1 plum and omit evening snack
Make it 2,000 calories: Add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana to breakfast and ¼ cup dry-roasted unsalted almonds to A.M. snack
Day 27
Breakfast (264 calories)
- ½ cup dry old-fashioned oats, prepared with water
- ¼ cup raspberries
- 1 Tbsp. chopped nuts, such as pecans, walnuts or almonds
- 1 Tbsp. chia seeds
A.M. Snack (215 calories)
Lunch (383 calories)
P.M. Snack (139 calories)
- 1 cup blackberries
- 1 large hard-boiled egg
Dinner (488 calories)
Daily Totals: 1,490 calories, 64g fat, 87g protein, 153g carbohydrate, 30g fiber, 1,735mg sodium
Make it 1,200 calories: Change A.M. snack to 1 plum plus reduce blackberries to ½ cup and omit hard-boiled egg at P.M. snack
Make it 2,000 calories: Increase to 2 Tbsp. chopped nuts at breakfast, add 1 medium apple to lunch, ¼ cup dry-roasted unsalted almonds to P.M. snack and add 1 serving No-Sugar-Added Vegan Oatmeal Cookies as an evening snack
Day 28
Breakfast (351 calories)
- 1 cup low-fat plain strained (Greek-style) yogurt
- ½ cup blueberries
- 3 Tbsp. chopped nuts, such as walnuts or almonds
A.M. Snack (131 calories)
- 1 large pear
Lunch (383 calories)
P.M. Snack (193 calories)
Dinner (439 calories)
Daily Totals: 1,498 calories, 66g fat, 84g protein, 160g carbohydrate, 30g fiber, 1,392mg sodium
Make it 1,200 calories: Reduce to 2 Tbsp. chopped nuts at breakfast, change A.M. snack to ½ cup sliced carrots and change P.M. snack to 1 clementine.
Make it 2,000 calories: Add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana to breakfast and ¼ cup dry-roasted unsalted almonds to A.M. snack.
Week 5
Day 29
Breakfast (290 calories)
A.M. Snack (95 calories)
- 1 medium apple
Lunch (343 calories)
P.M. Snack (82 calories)
- ¾ cup low-fat plain kefir
Dinner (518 calories)
Evening Snack (177 calories)
Meal-Prep Tip: reserve leftover Pesto Tuna Noodle Casserole to have for dinner tomorrow
Daily Totals: 1,504 calories, 48g fat, 84g protein, 195g carbohydrate, 28g fiber, 1,544mg sodium
Make it 1,200 calories: Change A.M. snack to ½ cup sliced carrots, change P.M. snack to 1 plum and omit evening snack.
Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds to A.M. snack, 1 medium banana to P.M. snack and 1 serving Massaged Kale Salad to dinner.
Day 30
Breakfast (290 calories)
A.M. Snack (131 calories)
- 1 large pear
Lunch (343 calories)
P.M. Snack (193 calories)
Dinner (518 calories)
Daily Totals: 1,475 calories, 46g fat, 75g protein, 205g carbohydrate, 33g fiber, 1,429mg sodium
Make it 1,200 calories: Change A.M. snack to ½ cup sliced carrots and change P.M. snack to 1 plum.
Make it 2,000 calories: Add ¾ cup low-fat plain strained (Greek-style) yogurt to breakfast, ¼ cup dry-roasted unsalted almonds to A.M. snack and 1 serving No-Sugar-Added Vegan Oatmeal Cookies as an evening snack.
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April 09, 2024 at 09:06AM
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30-Day No-Sugar, Low-Cholesterol Meal Plan for Beginners, Created by a Dietitian - EatingWell
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