14-Day Meal Plan for Cholesterol: Boost Your Heart Health
Address cholesterol concerns with our 14-day meal plan designed to promote heart health. Featuring a range of cholesterol-friendly recipes, this plan emphasizes wholesome ingredients to help you make dietary choices that support a healthier cholesterol profile.
Meal plan grocery list
Oats
Blueberries
Almonds
Walnuts
Salmon
Quinoa
Olive oil
Broccoli
Avocado
Spinach
Garlic
Chickpeas
Flaxseeds
Oranges
Whole-grain bread
Brown rice
Apples
Sweet potatoes
Green tea
Dark chocolate (in moderation)
Meal plan overview
Promote heart health with our 14-day meal plan for cholesterol management. Packed with cholesterol-friendly and plant-based recipes, this plan aims to support a healthy cholesterol profile while offering a variety of flavorful options. Enjoy delicious meals that contribute to better heart health on a nutrient-conscious and satisfying journey.
Foods to eat
- Plant-Based Proteins: Prioritize beans, lentils, tofu, and edamame for protein without animal products.
- Whole Grains: Choose quinoa, brown rice, oats, and whole wheat for fiber and sustained energy.
- Fruits and Vegetables: Include a variety of colorful and nutrient-dense produce in every meal.
- Healthy Fats: Incorporate avocados, nuts, seeds, and olive oil for essential fatty acids.
- Plant-Based Dairy Alternatives: Opt for almond milk, soy milk, or other plant-based alternatives for calcium.
- Vegan Snack Options: Prepare snacks like cut veggies, fruit slices, and hummus for healthier choices.
- Hydration: Promote water consumption as the primary beverage for weight loss support.
- Balanced Vegan Meals: Ensure meals contain a mix of protein, carbohydrates, and healthy fats.
- Portion Control: Be mindful of portion sizes to manage calorie intake for weight loss.
- Regular Physical Activity: Combine a vegan meal plan with regular exercise for effective weight loss.
✅ Tip
Foods not to eat
- Vegan Processed Foods: Minimize the consumption of highly processed vegan alternatives.
- Sugary Vegan Treats: Limit intake of vegan desserts and treats high in added sugars.
- Excessive Oils: Use oils in moderation to control overall calorie intake.
- High-Calorie Vegan Snacks: Be cautious of calorie-dense snacks and opt for whole foods.
- Individual Preferences: Consider individual preferences and nutritional needs within a vegan diet.
- Regular Vegan Meals: Strive for regular and consistent vegan meals for weight loss success.
- Meal Preparation: Plan and prepare meals ahead to avoid relying on convenience or unhealthy options.
- Consult a Healthcare Professional: For personalized guidance on vegan weight loss, consult with a healthcare provider.
Join 20M+ smart shoppers worldwide
Main benefits
The 14-day meal plan for vegan weight loss combines the principles of veganism with calorie control. It is rich in vegetables, fruits, and plant-based proteins, promoting healthy and sustainable weight loss.
🎓 Recommended nutrient breakdown
Fat
Carbs
Protein
Fiber
Other
Food alternatives
To help lower cholesterol, try these alternatives to diversify your meals and keep them heart-healthy.
- Almonds can be replaced with walnuts for a different source of healthy fats and omega-3s.
- Olive oil can be swapped with avocado oil for a heart-healthy fat with a higher smoke point for cooking.
- Blueberries can be substituted with blackberries for a different flavor and similar antioxidant benefits.
- Instead of quinoa, try farro for a nutty flavor and chewy texture while providing fiber.
- Whole-grain bread can be swapped with sprouted grain bread for added nutrients and easier digestion.
How to budget on this meal plan
Download the grocery list for FREE
- ✔️ Add and remove items
- ✔️ Sort items by store aisles
- ✔️ Share the list with your partner
Extra tips
Any healthy snack ideas?
These snacks are beneficial for a cholesterol-lowering diet:
- Oats with almond milk and berries
- Whole grain toast with avocado
- Nuts, particularly almonds and walnuts
- Baked apple with cinnamon
- Steamed edamame
- Homemade guacamole with carrot sticks
- Chia seed pudding
What should I drink on this meal plan?
For managing cholesterol, drink choices should support heart health. Water is essential, and green tea can help reduce bad cholesterol. Pomegranate juice, rich in antioxidants, supports artery health. Soy milk is a good plant-based alternative to dairy. Red wine, enjoyed in moderation, may benefit heart health.
How to get even more nutrients?
Meal plan suggestion
14-Day Meal Plan for Managing Cholesterol
This meal plan is designed to help manage cholesterol levels by incorporating heart-healthy foods known to promote good cholesterol and reduce bad cholesterol.
Day 1
- Breakfast: Oatmeal topped with blueberries and chopped almonds
- Lunch: Grilled salmon salad with mixed greens, avocado, and a lemon vinaigrette
- Dinner: Quinoa stir-fry with broccoli, chickpeas, and garlic, drizzled with olive oil
Calories: 2100 Fat: 85g Carbs: 245g Protein: 110g
Day 2
- Breakfast: Greek yogurt parfait with sliced almonds and fresh berries
- Lunch: Spinach and avocado wrap with grilled chicken and hummus
- Dinner: Baked salmon with roasted sweet potatoes and steamed broccoli
Calories: 2000 Fat: 80g Carbs: 230g Protein: 100g
Day 3
- Breakfast: Whole grain toast with mashed avocado and sliced tomatoes
- Lunch: Chickpea and quinoa salad with cherry tomatoes, cucumber, and lemon-tahini dressing
- Dinner: Lentil soup with carrots, celery, and spinach, served with whole grain bread
Calories: 2200 Fat: 90g Carbs: 250g Protein: 115g
Day 4
- Breakfast: Smoothie made with spinach, blueberries, banana, and flaxseeds
- Lunch: Whole grain pasta with roasted vegetables and garlic-infused olive oil
- Dinner: Grilled chicken breast with quinoa pilaf and steamed broccoli
Calories: 2000 Fat: 80g Carbs: 230g Protein: 100g
Day 5
- Breakfast: Overnight oats with almond milk, chia seeds, and sliced almonds
- Lunch: Quinoa and black bean bowl with avocado, tomatoes, and lime-cilantro dressing
- Dinner: Stir-fried tofu with mixed vegetables and brown rice
Calories: 2100 Fat: 85g Carbs: 240g Protein: 105g
Day 6
- Breakfast: Whole grain pancakes topped with fresh berries and a drizzle of maple syrup
- Lunch: Greek salad with mixed greens, olives, tomatoes, cucumber, and feta cheese
- Dinner: Baked salmon with quinoa tabbouleh and steamed asparagus
Calories: 2200 Fat: 90g Carbs: 250g Protein: 115g
Day 7
- Breakfast: Scrambled eggs with spinach and whole grain toast
- Lunch: Lentil and vegetable curry with brown rice
- Dinner: Grilled shrimp skewers with quinoa salad and grilled zucchini
Calories: 2000 Fat: 80g Carbs: 230g Protein: 100g
Day 8
- Breakfast: Oatmeal topped with blueberries and chopped almonds
- Lunch: Grilled salmon salad with mixed greens, avocado, and a lemon vinaigrette
- Dinner: Quinoa stir-fry with broccoli, chickpeas, and garlic, drizzled with olive oil
Calories: 2100 Fat: 85g Carbs: 240g Protein: 105g
Day 9
- Breakfast: Greek yogurt parfait with sliced almonds and fresh berries
- Lunch: Spinach and avocado wrap with grilled chicken and hummus
- Dinner: Baked salmon with roasted sweet potatoes and steamed broccoli
Calories: 2000 Fat: 80g Carbs: 230g Protein: 100g
Day 10
- Breakfast: Whole grain toast with mashed avocado and sliced tomatoes
- Lunch: Chickpea and quinoa salad with cherry tomatoes, cucumber, and lemon-tahini dressing
- Dinner: Lentil soup with carrots, celery, and spinach, served with whole grain bread
Calories: 2200 Fat: 90g Carbs: 250g Protein: 115g
Day 11
- Breakfast: Smoothie made with spinach, blueberries, banana, and flaxseeds
- Lunch: Whole grain pasta with roasted vegetables and garlic-infused olive oil
- Dinner: Grilled chicken breast with quinoa pilaf and steamed broccoli
Calories: 2000 Fat: 80g Carbs: 230g Protein: 100g
Day 12
- Breakfast: Overnight oats with almond milk, chia seeds, and sliced almonds
- Lunch: Quinoa and black bean bowl with avocado, tomatoes, and lime-cilantro dressing
- Dinner: Stir-fried tofu with mixed vegetables and brown rice
Calories: 2100 Fat: 85g Carbs: 240g Protein: 105g
Day 13
- Breakfast: Whole grain pancakes topped with fresh berries and a drizzle of maple syrup
- Lunch: Greek salad with mixed greens, olives, tomatoes, cucumber, and feta cheese
- Dinner: Baked salmon with quinoa tabbouleh and steamed asparagus
Calories: 2200 Fat: 90g Carbs: 250g Protein: 115g
Day 14
- Breakfast: Scrambled eggs with spinach and whole grain toast
- Lunch: Lentil and vegetable curry with brown rice
- Dinner: Grilled shrimp skewers with quinoa salad and grilled zucchini
Calories: 2000 Fat: 80g Carbs: 230g Protein: 100g
These values are approximate and can vary slightly based on specific portion sizes and preparation methods.
Want to learn more?
⚠️ Keep in mind
Article reviewed
- Written by our editorial team.
- Published on Feb 3, 2024
- Updated on Nov 22, 2024