High-Protein, Low Cholesterol Diet Plan for Muscle Gain
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
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.
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.
📊 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
7-Day Meal Plan for Low Cholesterol Diet Plan for High Protein
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
Want to learn more?
⚠️ 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.
Article reviewed
- Written by our editorial team.
- Published on May 13, 2024
- Updated on Nov 1, 2024