Low Cholesterol diet plan for high protein

Written byListonic team

Updated on Nov 1, 2024

This diet plan creates a nice middle ground if you are into high protein but keep a tab on cholesterol. You still get the muscle-building effect of the lean protein sources without the fatty cuts that will help bring the cholesterol down. It's smart to keep your fitness goals up while at the same time keeping your heart health in check.

Diet plan grocery list

Chicken breast

Salmon

Turkey breast

Tofu

Greek yogurt

Cottage cheese

Lentils

Quinoa

Egg whites

Spinach

Broccoli

Kale

Brussels sprouts

Blueberries

Avocado

Oranges

Apples

Strawberries

Almonds

Walnuts

Chia seeds

Flaxseeds

Oats

Brown rice

Whole wheat bread

Sweet potatoes

Tomatoes

Bell peppers

Cauliflower

Carrots

Green beans

Skim milk

Soy milk

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Diet plan overview

The

low cholesterol diet plan for high protein

is for those whose aim is to increase protein intake while keeping cholesterol under control. It contains lean sources of protein, including chicken, turkey, and fish, which are really helpful in bringing down LDL cholesterol and really good at developing or repairing muscles. There will be strong advocacy for plant-based proteins because of their diversity and cardio health benefits.

A high-protein diet, low in cholesterol, will help one control weight and have energy throughout the day. This diet does not just imply meat; it also consists of protein-rich and cholesterol-reducing food sources like nuts and seeds.

Low Cholesterol diet plan for high protein exemplary product

Foods to eat

Lean Poultry: Chicken breast and turkey are low in saturated fats and high in protein.
Fatty Fish: Tuna and salmon provide both protein and heart-healthy fats.
Egg Whites: Packed with protein and can be used in a variety of dishes.
Legumes: Black beans, lentils, and chickpeas offer a plant-based protein boost.
Greek Yogurt: Choose low-fat or non-fat versions for a high-protein snack.

✅ Tip

Experiment with hemp seeds to sneak extra protein into your meals while benefiting from their cholesterol-lowering omega-3 content.

Foods not to eat

Processed Meats: Bacon, sausages, and deli meats often contain high levels of sodium and fats.
Full-Fat Dairy: Whole milk, cheeses, and butter can contribute to higher cholesterol levels.
Fried Foods: Fried chicken and fish sticks are loaded with unhealthy fats.
Sugary Snacks: Muffins, pastries, and candies are devoid of protein and high in sugar.
Refined Grains: White bread and pasta provide empty carbohydrates without much protein.

Main benefits

Low in cholesterol and rich in protein, the low cholesterol diet plan for high protein incorporates lean poultry and fish, along with plant-based proteins, which deliver important amino acids without the saturated fats. In addition, egg whites and Greek yogurt provide both protein-rich breakfasts and are very low in cholesterol. Legumes, such as lentils and black beans, offer more fiber to cleanse the arteries. Other sources of healthy fat sources are chia seeds and almonds that tend to support heart health while meeting your protein needs.

Low Cholesterol diet plan for high protein graph

📊 Recommended food breakdown (Source)

How to budget on this diet plan

High protein doesn't have to equal high cost, especially if you consider affordable sources like lentils and black beans. Look out for lean cuts of meat that are on sale, or if you want, skip right to the canned chicken as a more affordable alternative to fresh fillets. Eggs are one of the cheapest choices to get a protein boost. And then there's Greek yogurt—maybe that is the very best, versatile, most budget-friendly option for breakfast or snacking.

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Meal plan suggestion

Day 1

Breakfast:Greek yogurt with blueberries, strawberries, chia seeds, and flaxseeds
Lunch:Grilled chicken breast with quinoa and steamed broccoli
Dinner:Baked salmon with roasted Brussels sprouts and sweet potato
Snack:Apple slices with almond butter

Day 2

Breakfast:Overnight oats with soy milk, strawberries, and walnuts
Lunch:Turkey breast sandwich with whole wheat bread, avocado, and spinach
Dinner:Tofu stir-fry with bell peppers, kale, and brown rice
Snack:Cottage cheese with blueberries

Day 3

Breakfast:Scrambled egg whites with tomatoes, spinach, and whole wheat toast
Lunch:Lentil salad with quinoa, kale, and bell peppers
Dinner:Grilled chicken breast with roasted cauliflower and carrots
Snack:Greek yogurt with walnuts

Day 4

Breakfast:Greek yogurt parfait with strawberries, chia seeds, and almonds
Lunch:Salmon salad with spinach, avocado, and oranges
Dinner:Tofu curry with green beans, brown rice, and Brussels sprouts
Snack:Apple slices with cottage cheese

Day 5

Breakfast:Smoothie with skim milk, blueberries, kale, and flaxseeds
Lunch:Turkey breast wrap with whole wheat bread, spinach, and avocado
Dinner:Grilled salmon with quinoa and steamed broccoli
Snack:Almonds and orange slices

Day 6

Breakfast:Oatmeal with soy milk, strawberries, and chia seeds
Lunch:Grilled chicken breast with sweet potato and green beans
Dinner:Tofu stir-fry with quinoa, bell peppers, and Brussels sprouts
Snack:Cottage cheese with walnuts

Day 7

Breakfast:Scrambled egg whites with spinach and whole wheat toast
Lunch:Salmon salad with kale, avocado, and quinoa
Dinner:Grilled turkey breast with roasted cauliflower and sweet potato
Snack:Greek yogurt with blueberries and almonds

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⚠️ Keep in mind

As with any dietary change, it is recommended to consult with a healthcare professional or registered dietitian before changing your dietary habits.

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