Low Cholesterol diet plan for vegetarians
Listonic team
Updated on Nov 1, 2024
Diet plan grocery list
Spinach
Broccoli
Tomatoes
Carrots
Quinoa
Brown rice
Oats
Lentils
Chickpeas
Tofu
Tempeh
Almonds
Walnuts
Avocado
Olive oil
Flaxseeds
Chia seeds
Edamame
Green peas
Blueberries
Strawberries
Oranges
Apples
Bananas
Kale
Cauliflower
Bell peppers
Whole wheat bread
Soy milk
Low-fat yogurt
Cottage cheese
Eggplant
Zucchini
Diet plan overview
The vegetarian low cholesterol diet plan is specifically designed for those people who do not prefer to have meat. This diet contains huge amounts of plant-based sources of protein like legumes, tofu, and quinoa, which help in keeping cholesterol under control. Basically, it deals with whole, unprocessed foods; all of these not only help bring down the cholesterol level but also in improving general health.
This will, therefore, be enriching for vegetarians, who will be exposed to varieties of fruits, vegetables, nuts, and seeds—the diet essentials. It is also very important that an inclusion of soluble fiber with sources such as oats and apples plays a great role in the management of cholesterol.
Foods to eat
Legumes: Black beans, lentils, and chickpeas are essential sources of plant-based protein.
Nuts and Seeds: Chia seeds, hemp seeds, and almonds for fiber and healthy fats.
Whole Grains: Brown rice, quinoa, and millet provide fiber and complex carbohydrates.
Soy Products: Tofu, tempeh, and edamame are high-protein and versatile in meals.
Fruits and Vegetables: Colorful veggies and fruits for a range of vitamins and antioxidants.
✅ Tip
Foods not to eat
Full-Fat Dairy: Avoid whole milk, cheese, and cream due to high saturated fats.
Refined Grains: White rice, pasta, and bread can cause rapid spikes in blood sugar.
Processed Soy Products: Soy nuggets and ""mock meats"" often contain excess sodium and unhealthy additives.
Sugary Snacks: Pastries, candies, and ice cream are packed with added sugars.
Fried Foods: Veggie tempura and fried snacks add unnecessary fats to your diet.
Main benefits
📊 Recommended food breakdown (Source)
How to budget on this diet plan
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Meal plan suggestion
Day 1
- Breakfast:Oatmeal with flaxseeds, chia seeds, and blueberries
- Lunch:Quinoa salad with spinach, tomatoes, chickpeas, and olive oil
- Dinner:Grilled tempeh with steamed broccoli, brown rice, and kale
- Snack:Strawberries and walnuts
Day 2
- Breakfast:Whole wheat toast with avocado and edamame
- Lunch:Lentil soup with carrots, kale, and tomatoes
- Dinner:Stir-fried tofu with zucchini, bell peppers, and brown rice
- Snack:Cottage cheese with apple slices and almonds
Day 3
- Breakfast:Soy milk smoothie with banana, strawberries, and flaxseeds
- Lunch:Tempeh wrap with kale, tomatoes, and avocado in whole wheat bread
- Dinner:Grilled eggplant with quinoa, green peas, and broccoli
- Snack:Low-fat yogurt with blueberries and walnuts
Day 4
- Breakfast:Chia seed pudding with soy milk, blueberries, and almonds
- Lunch:Zucchini noodles with edamame, spinach, and tomatoes
- Dinner:Lentil curry with brown rice and steamed cauliflower
- Snack:Orange slices and walnuts
Day 5
- Breakfast:Oatmeal with soy milk, chia seeds, and strawberries
- Lunch:Chickpea and quinoa salad with kale, tomatoes, and avocado
- Dinner:Stir-fried tempeh with bell peppers, zucchini, and brown rice
- Snack:Cottage cheese with blueberries and almonds
Day 6
- Breakfast:Smoothie bowl with soy milk, banana, chia seeds, and walnuts
- Lunch:Tofu and broccoli stir-fry with quinoa and edamame
- Dinner:Grilled eggplant with spinach, carrots, and brown rice
- Snack:Low-fat yogurt with apple slices and flaxseeds
Day 7
- Breakfast:Whole wheat toast with avocado, almond butter, and bananas
- Lunch:Spinach and chickpea salad with tomatoes, carrots, and olive oil
- Dinner:Tempeh curry with quinoa, green peas, and cauliflower
- Snack:Strawberries and almonds
Want to learn more?
⚠️ Keep in mind
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Listonic team
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