Looking for a simple routine that can help lower your cholesterol?
This 30-day meal plan can help.
We map out 30 days of delicious meals and snacks tailored to reduce cholesterol levels.
Photo:Antonis Achilleos; Morgan Hunt Glaze; Victor Protasio
How We Create Meal Plans
Registered dietitians thoughtfully createEatingWellsmeal plans to be easy-to-follow and delicious.
To further help lower cholesterol, we included fiber-rich meals and snacks.
Fiber is an all-star nutrient with manyhealth benefits, including playing an important role in reducing cholesterol.
Photographer: Jen Causey, Food Stylist: Julian Hensarling, Prop Stylist: Josh Hoggle
This 1,800-calorie meal plan has modifications for 1,500 and 2,000 calories to support those with differentcalorie needs.
While we previously included meal plans and modifications for 1,200 calories, we no longer do.
Frequently Asked Questions
Absolutely!
Yes, we provided an array of breakfast and lunch options.
We no longer provide modifications for 1,200-calorie days in our meal plans.
This narrowing prevents normal blood flow and can lead to heart attack.
Photographer: Jen Causey, Food Stylist: Julian Hensarling, Prop Stylist: Josh Hoggle
High cholesterol also increases the risk of heart disease and stroke.
Snack (219 calories)
Lunch (420 calories)
P.M. Make it 2,000 calories:Add 14 cup unsalted dry-roasted almonds as an evening snack.
Snack (131 calories)
P.M. Make it 2,000 calories:Change A.M. snack to 1 medium apple with 2 Tbsp.
Photographer: Jen Causey, Food Stylist: Melissa Gray
Make it 2,000 calories:Add 2 Tbsp.
natural peanut butter to evening snack.
Snack (305 calories)
P.M. Make it 2,000 calories:Add 1 servingTraditional Greek Saladto dinner.
Photographer: Morgan Hunt Glaze, Prop Stylist: Priscilla Montiel, Food Stylist: Julian Hensarling
Make it 2,000 calories:Increase to 2 Tbsp.
Week 2
Day 8
A.M.
Snack (95 calories)
Lunch (533 calories)
P.M. natural peanut butter to A.M. snack.
Photographer: Greg DuPree, Prop stylist: Shell Royster, Food stylist: Emily Hall
Day 9
Breakfast (390 calories)
A.M. Make it 2,000 calories:Add 1 medium apple to lunch and increase to 2 Tbsp.
natural peanut butter at evening snack.
Day 10
A.M. Make it 2,000 calories:Add 1 medium apple and 2 Tbsp.
Photographer: Fred Hardy, Food Stylist: Margaret Monroe Dickey
natural peanut butter as an evening snack.
Day 13
Breakfast (369 calories)
P.M. Make it 2,000 calories:Add 14 cup unsalted dry-roasted almonds to P.M. snack.
natural peanut butter to the apple at lunch.
Jacob Fox
Make it 2,000 calories:Add 3 servingsMango-Date Energy Bitesto lunch.
Make it 2,000 calories:Add 14 cup unsalted dry-roasted almonds to evening snack.
Day 19
A.M. ## Day 21
P.M. Make it 2,000 calories:Add 1 servingPeanut Butter-Banana Cinnamon Toastto breakfast and omit strawberries at P.M. snack.
Week 4
Day 22
P.M.
Snack (200 calories)
P.M. ## Day 25
P.M. Make it 2,000 calories:Add 1 medium apple to lunch and increase to 3 Tbsp.
chopped walnuts at evening snack.
Jason Donnelly
Make it 2,000 calories:Increase to 2 Tbsp.
natural peanut butter at A.M. snack and add 1 medium banana as an evening snack.
Week 5
Day 29
Jason Donnelly
A.M. 2022;9:972399. doi:10.3389/fnut.2022.972399
Academy of Nutrition and Dietetics.Easy Ways to Boost Fiber in Your Daily Diet.
Photographer: Brie Goldman, Food Stylist: Lauren McAnelly, Prop Stylist: Gabriel Greco
Centers for Disease Control and Prevention.About Cholesterol.
American Heart Association.Prevention and Treatment of High Cholesterol (Hyperlipidemia).
National Institutes of Health.
MedlinePlus.How to Lower Cholesterol.
Photographer: Jen Causey, Food Stylist: Margret Monroe Dickey, Prop Stylist: Christine Keely
Photographer: Jen Causey, Food Stylist: Julian Hensarling, Prop Stylist: Julia Bayless
Photographer: Brie Goldman, Food Stylist: Holly Dreesman, Prop Stylist: Gabriel Greco
Photographer: Greg DuPree, Food Stylist: Ali Ramee Prop Stylist: Christine Keely
Photographer Victor Protasio, Food Stylist Margaret Dickey, Prop Stylist Lydia Pursell
Ali Redmond
Photographer: Jennifer Causey, Food Stylist: Julian Hensarling, Prop Stylist: Christina Daley
Photographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Phoebe Hauser
Photographer: Kelsey Hansen; Food Stylist: Greg Luna
Photographer: Brie Goldman, Food Stylist: Addelyn Evans, Prop Stylist: Gabriel Greco
Photographer / Antonis Achilleos, Prop Stylist / Kay Clarke, Food Stylist / Emily Nabors Hall
Jason Donnelly
Photographer: Fred Hardy, Food Stylist: Jennifer Wendorf, Prop Stylist: Shell Royster
