Meal plan grocery list
Bananas
Almond milk
Mixed berries
Zucchini
Cherry tomatoes
Avocados
Lemons
Olive oil
Seasonal fruits for salad
Walnuts
Bell peppers
Chia seeds
Coconut milk
Mango
Shredded coconut
Carrots
Ginger
Sprouted grain bread
Dried fruits
Cauliflower
Tamari sauce
Apples
Cucumber
Kale
Almond butter
Peanuts
Mushrooms
Spinach
Agave nectar
Hemp seeds
Hummus
Portobello mushrooms
Oats
Flaxseeds
Gazpacho ingredients
Flaxseed crackers
Meal plan overview
The Dairy-Free Meal Plan for Cholesterol is crafted to help lower cholesterol levels through a diet free from dairy. It includes cholesterol-lowering foods like oats, nuts, fruits, and vegetables, along with lean protein sources.
This plan combines heart-healthy eating with dairy-free alternatives, offering delicious meals that contribute to better cholesterol management.
Foods to eat
- High-Calorie Whole Grains: Quinoa, brown rice, and gluten-free pasta for calorie-dense carbohydrate sources.
- Lean Proteins: Chicken, beef, fish, eggs, and legumes for muscle building and repair.
- Healthy Fats: Avocado, nuts, seeds, and olive oil to increase caloric intake.
- Dairy: Full-fat milk, cheese, and yogurt (ensure they're gluten-free).
- Starchy Vegetables: Potatoes, sweet potatoes, and corn for additional carbs.
- Fruits: Bananas, mangoes, and other high-calorie fruits.
- Nut Butters: Peanut butter, almond butter, and others without added gluten.
- Gluten-Free Snacks: Gluten-free granola bars, muffins, or breads for extra calories.
✅ Tip
Foods not to eat
- Gluten-Containing Foods: Anything with wheat, barley, rye, and related grains.
- Low-Calorie Foods: Avoid filling up on foods low in calories if the goal is weight gain.
- Processed Junk Foods: Even if gluten-free, they can be unhealthy and low in nutrients.
- High-Sugar Snacks: Can lead to unhealthy weight gain and other health issues.
- Alcohol: Empty calories that don't contribute to healthy weight gain.
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Main benefits
The Gluten-Free Meal Plan for Gaining Weight is designed with high-calorie, nutrient-dense gluten-free foods. It includes items like nuts, seeds, dairy products, and gluten-free grains, aiming to increase caloric intake in a healthy way to support weight gain.
🎓 Recommended nutrient breakdown
Fat
Carbs
Protein
Fiber
Other
Food alternatives
A dairy-free meal plan focused on managing cholesterol levels can be enhanced with these alternative products:
- Instead of using almond milk in smoothies, consider oat milk, which is high in beta-glucans that help lower cholesterol.
- For a different vegetable option, replace zucchini with eggplant, which provides a similar texture with additional antioxidants.
- To reduce saturated fats, swap coconut milk with cashew milk, which is lower in fat while still being creamy.
- Consider using flaxseed oil instead of olive oil in salad dressings to increase your intake of omega-3 fatty acids.
- For a nut-free option in energy balls or snacks, use sunflower seeds instead of walnuts, offering similar crunch and healthy fats.
How to budget on this meal plan
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Extra tips
Any healthy snack ideas?
Opt for these dairy-free snacks to manage cholesterol levels:
- Oats with sliced strawberries
- Whole wheat pita with hummus
- Apple slices with sunflower seed butter
- Roasted unsalted almonds
- Fresh pear with a handful of walnuts
- Carrot sticks with tahini dip
- Berries with chia seeds
What should I drink on this meal plan?
When focusing on lowering cholesterol with a dairy-free diet, choose drinks that aid in heart health. Green tea reduces bad cholesterol, soy milk provides plant sterols that combat cholesterol, red grape juice offers antioxidant benefits similar to red wine, pomegranate juice is good for heart health, and water keeps the system clean.
How to get even more nutrients?
Meal plan suggestion
Dairy-Free Raw Food Meal Plan
Day 1
- Breakfast: Smoothie with spinach, banana, almond milk, and a handful of berries.
- Lunch: Raw zucchini noodle salad with cherry tomatoes, avocado, and a lemon-olive oil dressing.
- Snack: Fresh fruit salad with a variety of seasonal fruits.
- Dinner: Raw walnut taco salad with mixed greens, bell peppers, and a spicy avocado dressing.
Day 2
- Breakfast: Chia pudding made with coconut milk and topped with sliced mango and shredded coconut.
- Lunch: Raw carrot ginger soup and a side of sprouted grain bread.
- Snack: Mixed nuts and dried fruits.
- Dinner: Raw vegetable sushi rolls with cauliflower rice, cucumber, avocado, and carrots, served with tamari sauce.
Day 3
- Breakfast: Green juice made with kale, cucumber, apple, lemon, and ginger.
- Lunch: Raw pad Thai made with spiralized vegetables, almond butter sauce, and crushed peanuts.
- Snack: Apple slices with raw almond butter.
- Dinner: Raw mushroom and spinach stuffed bell peppers.
Day 4
- Breakfast: Fresh fruit bowl with a drizzle of raw agave nectar.
- Lunch: Raw kale and avocado salad with a sprinkle of hemp seeds.
- Snack: Raw veggie sticks (carrots, celery, bell peppers) with raw hummus.
- Dinner: Marinated raw portobello steaks with a side of mixed green salad.
Day 5
- Breakfast: Overnight oats soaked in almond milk with fresh berries and nuts.
- Lunch: Raw gazpacho soup and a side of flaxseed crackers.
- Snack: Raw energy balls made with dates, nuts, and cocoa powder.
- Dinner: Raw lasagna layers of zucchini, cashew cheese, tomato sauce, and basil.
Day 6
- Breakfast: Berry and banana smoothie bowl topped with sliced almonds and chia seeds.
- Lunch: Raw spring rolls with a variety of julienned vegetables and a dipping sauce.
- Snack: Freshly made guacamole with raw jicama and cucumber slices.
- Dinner: Raw Mediterranean salad with tomatoes, cucumbers, olives, and sprouted chickpeas.
Day 7
- Breakfast: Acai bowl topped with sliced kiwi, strawberries, and coconut flakes.
- Lunch: Raw butternut squash salad with arugula, pomegranate, and a citrus dressing.
- Snack: Raw nut cheese with flaxseed crackers.
- Dinner: Stuffed avocados with a raw salsa and sprouted quinoa.
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⚠️ Keep in mind
Article reviewed
- Written by our editorial team.
- Published on Feb 29, 2024
- Updated on Nov 22, 2024