Intermittent Fasting meal plan for lowering cholesterol
The Intermittent Fasting meal plan for lowering cholesterol focuses on heart-healthy foods during eating periods. It includes high-fiber fruits and vegetables, whole grains, lean proteins, and healthy fats, especially those rich in omega-3 fatty acids. The plan is designed to help reduce LDL cholesterol and increase HDL cholesterol.
Meal plan grocery list
Quinoa
Chickpeas
Cucumber
Cherry tomatoes
Avocado
Lemon
Olive oil
Tofu
Mixed vegetables
Brown rice
Whole grain wraps
Hummus
Grated carrots
Mixed greens
Lentils
Whole grain bread
Black beans
Corn
Cilantro
Limes
Mozzarella cheese
Meal plan overview
Enjoy cholesterol-lowering foods with the Intermittent Fasting meal plan for lowering cholesterol. This plan pairs intermittent fasting with eating foods that align with the heart-healthy diet.
Emphasizing heart-healthy fats, high-fiber foods, and lean proteins, it's designed to support cholesterol levels and lower the risk of heart disease naturally.
Foods to eat
- Lean Proteins: Chicken, turkey, fish, and tofu to maintain muscle mass and satiety.
- Low-Carb Vegetables: Broccoli, spinach, and bell peppers for volume and nutrients with minimal calories.
- Healthy Fats: Avocado, olive oil, and nuts in moderation for satiety.
- Fruits: Berries, apples, and pears for natural sweetness and fiber.
- Whole Grains: In moderation, such as quinoa and whole wheat bread.
- Hydration: Water, herbal teas, and black coffee to stay hydrated.
- Fiber-Rich Foods: To help keep you full, support digestion, and stabilize blood sugar levels..
- Herbs and Spices: To add flavor without excess calories.
✅ Tip
Foods not to eat
- High-Calorie Snacks: Like cookies, cakes, and candies.
- Refined Grains: White bread and pasta, which can contribute to weight gain.
- Fried Foods: High in calories and unhealthy fats.
- Processed Meats: Often high in saturated fat and sodium.
- Full-Fat Dairy Products: In excess, especially cheeses and cream.
- Sugary Beverages: Soda, sweetened tea, and fruit juices.
- Alcohol: Can be high in calories and affect appetite control.
- Fast Foods: Generally high in calories, fats, and sodium.
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Main benefits
The Intermittent Fasting meal plan for weight loss is designed to create a caloric deficit while ensuring nutritional adequacy. It alternates between fasting periods and eating windows, where meals are balanced, focusing on high-protein, fiber-rich foods to enhance satiety. This eating pattern aids in reducing overall calorie intake, regulating blood sugar levels, boosting metabolism, and improving fat burning, contributing to effective and sustainable weight loss.
🎓 Recommended nutrient breakdown
Fat
Carbs
Protein
Fiber
Other
Food alternatives
For lowering cholesterol on an intermittent fasting meal plan, these alternatives can be effective:
- Replace oatmeal with steel-cut oats for a higher fiber content.
- Use walnut oil instead of olive oil for a different healthy fat source.
- Try blackberries instead of blueberries for a different antioxidant-rich fruit.
- For protein, consider chickpea pasta instead of whole grain pasta.
- Enhance your salads with arugula instead of spinach for a peppery flavor.
How to budget on this meal plan
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Extra tips
Any healthy snack ideas?
Choose these heart-healthy snacks for cholesterol management during your eating windows:
- Oatmeal with sliced banana
- Almonds and walnuts
- Apple slices with almond butter
- Whole grain toast with avocado
- Edamame beans
- Baked sweet potato wedges
- Yogurt with flaxseeds
What should I drink on this meal plan?
For lowering cholesterol with intermittent fasting, include drinks that support heart health. Water should be the main drink. Green tea can help lower cholesterol. Herbal teas, especially those like hibiscus, are beneficial and can help you lose weight healthily. Black coffee in moderation is fine, but avoid creamers and sugars.
How to get even more nutrients?
Meal plan suggestion
Intermittent Fasting 16/8 Meal Plan for Lowering Cholesterol
Day 1
- Lunch (12:00 PM): Oatmeal with almond milk, topped with sliced almonds and berries
- Snack (3:00 PM): A handful of walnuts and a medium apple
- Dinner (7:00 PM): Grilled salmon with a side of steamed broccoli and quinoa
Day 2
- Lunch (12:00 PM): Whole grain sandwich with turkey, avocado, lettuce, and tomato
- Snack (3:00 PM): Carrot sticks with hummus
- Dinner (7:00 PM): Stir-fried tofu with mixed vegetables and brown rice
Day 3
- Lunch (12:00 PM): Lentil soup with a side of whole grain bread and a mixed greens salad
- Snack (3:00 PM): Greek yogurt with a handful of raspberries
- Dinner (7:00 PM): Baked chicken breast with roasted Brussels sprouts and a side salad
Day 4
- Lunch (12:00 PM): Quinoa salad with chickpeas, cucumbers, bell peppers, and a lemon-olive oil dressing
- Snack (3:00 PM): A small orange and a handful of almonds
- Dinner (7:00 PM): Grilled shrimp over a large salad with olive oil and lemon dressing
Day 5
- Lunch (12:00 PM): Tuna salad with mixed greens and avocado
- Snack (3:00 PM): A handful of mixed berries and a few pieces of dark chocolate
- Dinner (7:00 PM): Vegetable stir-fry with tofu and a side of cauliflower rice
Day 6
- Lunch (12:00 PM): Whole grain wrap with grilled vegetables and hummus
- Snack (3:00 PM): Bell pepper slices with guacamole
- Dinner (7:00 PM): Baked cod with a side of steamed green beans and a small sweet potato
Day 7
- Lunch (12:00 PM): Spinach and mushroom omelette with a side of whole grain toast
- Snack (3:00 PM): A handful of mixed nuts and dried fruit
- Dinner (7:00 PM): Grilled chicken Caesar salad with light dressing and no croutons
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⚠️ Keep in mind
Article reviewed
- Written by our editorial team.
- Published on Feb 29, 2024
- Updated on Nov 22, 2024