High-protein meal plan for lowering cholesterol

Written byListonic team

Updated on Nov 22, 2024

The High-Protein meal plan for lowering cholesterol incorporates lean protein sources and foods known to aid in cholesterol management. It includes fish, poultry, legumes, and low-fat dairy, alongside cholesterol-lowering foods like oats and nuts. This plan helps in reducing LDL cholesterol and maintaining a healthy heart.

Meal plan grocery list

Dry goods

Oatmeal

Quinoa

Brown rice

Lentils

Black beans

Meats

Chicken breast

Tuna

Dairy & eggs

Greek yogurt

Cottage cheese

Plant based

Almond milk

Sliced almonds

Chia seeds

Tofu

Hummus

Fresh grocery

Blueberries

Mixed greens

Avocado

Bell peppers

Cucumber

Carrots

Mushrooms

Bakery

Whole grain bread

Spices & sauces

Olive oil

Walnuts

Meal plan overview

Address cholesterol concerns with the High-protein meal plan for lowering cholesterol. This plan combines protein-rich foods with cholesterol-lowering ingredients for a heart-healthy diet.

It features lean meats, legumes, and high-fiber foods, creating a balanced approach to reducing cholesterol levels.

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Foods to eat

Lean Proteins: Skinless poultry, fish like salmon and mackerel, and plant-based proteins such as tofu and tempeh.
Low-Fat Dairy: Skim milk, low-fat yogurt, and low-fat cheese.
Nuts and Seeds: Almonds, walnuts, flaxseeds, and chia seeds for healthy fats.
Whole Grains: Oats, barley, and whole wheat products for fiber.
Legumes: Beans, lentils, and peas for protein and fiber.
Vegetables and Fruits: A wide variety for antioxidants and fiber.
Healthy Fats: Olive oil and avocados.
Herbal Teas and Water: Green tea can be beneficial for cholesterol.

✅Tip

Choose lean protein sources like poultry, fish, and legumes to support heart health and lower cholesterol levels while increasing protein intake.

Foods not to eat

High-Fat Meats: Red meat and processed meats like sausages and bacon.
Full-Fat Dairy Products: Cream, full-fat cheese, and butter.
Fried Foods: High in unhealthy trans fats.
Processed Snacks: Chips, cookies, and cakes high in saturated fats and sugars.
Fast Food: Generally high in trans fats and cholesterol.
Excess Salt: Can contribute to hypertension.
Alcohol: Limit intake as it can impact cholesterol levels.
Sugary Beverages: Soda and sweetened drinks.

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Main benefits

The High-Protein meal plan for lowering cholesterol focuses on protein sources that are beneficial for heart health. It includes lean meats, skinless poultry, fish, legumes, and low-fat dairy, while limiting red meat and full-fat dairy products. This diet aids in reducing LDL cholesterol and triglycerides, supporting cardiovascular health.

Recommended nutrient breakdown

Protein: 30%

Fat: 25%

Carbs: 40%

Fiber: 3%

Other: 2%

How to budget on this meal plan

Eggs, spinach, and salmon are great staples that can be bought in bulk. Opt for Greek yogurt and cottage cheese in larger containers for savings. Avocado and olive oil are heart-healthy fats that can be used in various dishes. Buy seasonal fruits and vegetables for freshness and better prices. Homemade dressings and dips can be more cost-effective and healthier.

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Extra tips

Lower your cholesterol with these high-protein, heart-healthy snacks:

Oatmeal with skim milk and almonds
Walnut and banana smoothie
Black bean soup
Grilled chicken with avocado salsa
Soy nuts
Low-fat cottage cheese with strawberries
Baked salmon with lemon

On a high-protein diet for lowering cholesterol, choose beverages that support heart health. Soy milk can lower bad cholesterol, and almond milk is a heart-healthy, low-cholesterol option. Whey protein shakes can also aid in lowering cholesterol. Green tea has been shown to improve cholesterol levels, and plant-based smoothies can be nutrient-rich and supportive of heart health.

For lowering cholesterol, a high-protein diet focuses on lean protein sources and incorporates plenty of fiber-rich foods, which can help reduce cholesterol levels. Opting for plant-based proteins, lean meats like poultry, and fish rich in omega-3 fatty acids can improve heart health. It’s also important to include foods rich in soluble fiber, such as oats and legumes, which naturally help to lower cholesterol.

Meal plan suggestion

Day 1

Breakfast: Oatmeal with almond milk, topped with sliced almonds and blueberries (calories: 300, protein: 15g, carbs: 40g, fat: 10g)
Lunch: Grilled chicken breast salad with mixed greens, avocado, and olive oil dressing (calories: 400, protein: 30g, carbs: 15g, fat: 25g)
Snack: Greek yogurt with a sprinkle of chia seeds (calories: 180, protein: 12g, carbs: 10g, fat: 8g)
Dinner: Baked salmon with steamed broccoli and quinoa (calories: 500, protein: 40g, carbs: 25g, fat: 20g)

Day 2

Breakfast: Scrambled eggs with spinach and mushrooms (calories: 250, protein: 20g, carbs: 5g, fat: 15g)
Lunch: Tuna salad with mixed greens and a lemon-olive oil dressing (calories: 350, protein: 30g, carbs: 10g, fat: 20g)
Snack: A handful of walnuts (calories: 180, protein: 4g, carbs: 4g, fat: 18g)
Dinner: Grilled turkey burger with a side of roasted asparagus (calories: 350, protein: 35g, carbs: 10g, fat: 15g)

Day 3

Breakfast: Protein shake with unsweetened almond milk and a handful of berries (calories: 200, protein: 20g, carbs: 15g, fat: 5g)
Lunch: Quinoa and black bean salad with bell peppers and avocado (calories: 400, protein: 15g, carbs: 40g, fat: 15g)
Snack: Cottage cheese with sliced cucumber (calories: 120, protein: 12g, carbs: 5g, fat: 5g)
Dinner: Stir-fried tofu with mixed vegetables and brown rice (calories: 400, protein: 18g, carbs: 35g, fat: 18g)

Day 4

Breakfast: Avocado and egg toast on whole grain bread (calories: 350, protein: 18g, carbs: 25g, fat: 20g)
Lunch: Lentil soup with a side of mixed greens salad (calories: 350, protein: 18g, carbs: 40g, fat: 10g)
Snack: Hummus with carrot and cucumber sticks (calories: 150, protein: 6g, carbs: 15g, fat: 8g)
Dinner: Grilled shrimp with a side of quinoa and roasted Mediterranean vegetables (calories: 450, protein: 35g, carbs: 30g, fat: 20g)

Day 5

Breakfast: Chia seed pudding made with almond milk and a small banana (calories: 250, protein: 8g, carbs: 20g, fat: 12g)
Lunch: Chicken Caesar salad (no croutons) with parmesan cheese (calories: 400, protein: 35g, carbs: 10g, fat: 25g)
Snack: A small pear with a slice of cheese (calories: 150, protein: 6g, carbs: 15g, fat: 8g)
Dinner: Baked cod with a side of steamed broccoli and carrots (calories: 400, protein: 35g, carbs: 10g, fat: 15g)

Day 6

Breakfast: Whole grain toast with avocado and poached eggs (calories: 350, protein: 20g, carbs: 25g, fat: 20g)
Lunch: Grilled vegetable and quinoa salad with a lemon-tahini dressing (calories: 350, protein: 15g, carbs: 35g, fat: 15g)
Snack: A handful of mixed nuts (calories: 200, protein: 5g, carbs: 6g, fat: 18g)
Dinner: Turkey chili with beans and a side of sautéed kale (calories: 450, protein: 40g, carbs: 30g, fat: 20g)

Day 7

Breakfast: Greek yogurt with a sprinkle of nuts and fresh berries (calories: 300, protein: 20g, carbs: 20g, fat: 10g)
Lunch: Spinach salad with grilled chicken, strawberries, and balsamic vinaigrette (calories: 400, protein: 35g, carbs: 20g, fat: 18g)
Snack: Edamame (calories: 120, protein: 12g, carbs: 8g, fat: 5g)
Dinner: Baked trout with a side of roasted Brussels sprouts (calories: 400, protein: 35g, carbs: 15g, fat: 22g)

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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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