Keto meal plan for cholesterol

Written byListonic team

Updated on Nov 22, 2024

A keto meal plan for cholesterol is designed to improve lipid profiles while following a ketogenic diet. It focuses on heart-healthy fats, moderate protein, and low-carb vegetables, all aimed at lowering bad cholesterol and increasing good cholesterol.

This plan blends the benefits of keto with a focus on cardiovascular health. It’s about managing cholesterol levels through a tailored keto approach.

Meal plan grocery list

Meats

Chicken

Beef

Tuna

Salmon

Bacon

Chicken thighs

Pork chops

Salami

Lamb

Shrimp

Dairy & eggs

Eggs

Cheese

Cheese slices

Goat cheese

Coconut yogurt

Fish & seafood

Tuna

Salmon

Shrimp

Fresh grocery

Avocado

Celery sticks

Bell peppers

Zucchini

Mixed greens

Berries

Asparagus

Cucumber

Broccoli

Kale

Brussels sprouts

Lemon

Spinach

Eggplant

Lettuce

Plant based

Almond butter

Almond milk

Chia seeds

Coconut milk

Vegan wrap

Ground meat substitute

Vegan cheese

Tofu

Cauliflower rice

Zucchini boats

Flaxseeds

Nuts

Mixed nuts

Snacks & sweets

Waffles

Guacamole

Spices & sauces

Caesar dressing

Lemon dressing

Olive oil

Meal plan overview

Introducing ""Keto Meal Plan for Cholesterol"", a dietary plan for those looking to manage their cholesterol on a ketogenic diet. This plan prioritizes foods that are beneficial for heart health while maintaining ketosis.

From breakfast to dinner, every meal is crafted to support healthy cholesterol levels without sacrificing the principles of the keto diet. Embrace a day of eating that's as heart-healthy as it is keto-friendly.

Keto meal plan for cholesterol exemplary product

Foods to eat

Fatty Fish: Salmon, mackerel, and sardines for omega-3 fatty acids.
Avocados: Rich in monounsaturated fats that may help improve cholesterol levels.
Low-Carb Vegetables: Broccoli, cauliflower, spinach, kale, and zucchini.
Lean Proteins: Chicken breast, turkey, eggs, and lean cuts of beef.
Full-Fat Dairy: Greek yogurt, cheese, and butter for added fats and nutrients.
Nuts and Seeds: Almonds, walnuts, chia seeds, and flaxseeds for heart-healthy fats.
Berries: Limited quantities of strawberries, blueberries, and raspberries for antioxidants.
Healthy Oils: Olive oil and avocado oil for cooking and added monounsaturated fats.
Fiber-Rich Foods: Chia seeds, flaxseeds, and non-starchy vegetables for digestive health.
Herbs and Spices: Use garlic, turmeric, and ginger for flavor with potential cardiovascular benefits.

✅Tip

Include plenty of fiber-rich, low-carb vegetables and healthy fats from sources like olive oil and fatty fish to support healthy cholesterol levels.

Foods not to eat

Fatty Fish: Salmon, mackerel, and sardines for omega-3 fatty acids.
Avocados: Rich in monounsaturated fats that may help improve cholesterol levels.
Low-Carb Vegetables: Broccoli, cauliflower, spinach, kale, and zucchini.
Lean Proteins: Chicken breast, turkey, eggs, and lean cuts of beef.
Full-Fat Dairy: Greek yogurt, cheese, and butter for added fats and nutrients.
Nuts and Seeds: Almonds, walnuts, chia seeds, and flaxseeds for heart-healthy fats.
Berries: Limited quantities of strawberries, blueberries, and raspberries for antioxidants.
Healthy Oils: Olive oil and avocado oil for cooking and added monounsaturated fats.
Fiber-Rich Foods: Chia seeds, flaxseeds, and non-starchy vegetables for digestive health.
Herbs and Spices: Use garlic, turmeric, and ginger for flavor with potential cardiovascular benefits.

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Main benefits

The Keto Meal Plan for Cholesterol is tailored to manage and lower cholesterol levels through a ketogenic approach. This plan emphasizes heart-healthy fats, lean proteins, and low-carb vegetables to support overall cardiovascular well-being.

By incorporating foods that contribute to improved lipid profiles, the plan aims to promote cholesterol management within the context of a ketogenic diet.

Recommended nutrient breakdown

Protein: 20%

Fat: 65%

Carbs: 10%

Fiber: 3%

Other: 2%

How to budget on this meal plan

Avocado, eggs, and chicken are key ingredients that can be bought in bulk. Caesar dressing, celery sticks, and almond butter are also more affordable when purchased in larger quantities. Beef, bell peppers, and zucchini are essential for a keto diet and can be more economical when bought in bulk.

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Extra tips

Keto snacks that help in managing cholesterol levels:

Oven-baked cheese bites
Almonds and pecans
Avocado boat with crab meat
Flaxseed and chia seed pudding
Olive tapenade with cucumber slices
Walnuts and blueberries
Spinach and feta stuffed mushrooms

For those focusing on cholesterol, drinks play an important role. Water should be the staple for hydration. Green tea is known to help lower LDL cholesterol. Pomegranate juice, in moderation, can improve heart health. Soy milk is a heart-healthy, plant-based alternative. Herbal teas, especially those with antioxidants, are also beneficial.

Keto for cholesterol management emphasizes eating healthy fats and avoiding those that can negatively impact your lipid profile. Emphasize heart-healthy fats found in olive oil, nuts, and avocados. Include moderate amounts of proteins from sources like fatty fish, which can help improve cholesterol levels. Be mindful of saturated fats from certain cuts of meat and full-fat dairy products, balancing them with healthier options.

Meal plan suggestion

Day 1

Breakfast:Avocado and egg salad served over spinach leaves
Lunch:Grilled chicken Caesar salad with Caesar dressing, hold the croutons
Snack:Celery sticks with almond butter
Dinner:Beef stir-fry with a variety of low-carb vegetables like bell peppers and zucchini, cooked in olive oil
Calories🔥: 1330
Fat💧: 96g
Carbs🌾: 31g
Protein🥩: 84g

Day 2

Breakfast:Keto smoothie with almond milk, spinach, and a scoop of low-carb protein powder
Lunch:Tuna salad with mixed greens, avocado, and olive oil
Snack:A handful of walnuts
Dinner:Grilled salmon with a side of asparagus
Calories🔥: 1280
Fat💧: 93g
Carbs🌾: 28g
Protein🥩: 110g

Day 3

Breakfast:Chia pudding made with coconut milk and a few berries
Lunch:Cobb salad with hard-boiled eggs, avocado, bacon, and olive oil dressing
Snack:Sliced cucumber with guacamole
Dinner:Baked chicken thighs with a side of steamed broccoli
Calories🔥: 1350
Fat💧: 105g
Carbs🌾: 34g
Protein🥩: 68g

Day 4

Breakfast:Omelette with cheese, mushrooms, and a side of sautéed kale
Lunch:Grilled shrimp over mixed greens with olive oil and lemon dressing
Snack:A small avocado
Dinner:Pork chops with a side of roasted Brussels sprouts
Calories🔥: 1390
Fat💧: 105g
Carbs🌾: 34g
Protein🥩: 93g

Day 5

Breakfast:Coconut yogurt with flaxseeds and a handful of nuts
Lunch:Vegan keto wrap with lettuce, avocado, and a variety of low-carb vegetables
Snack:Cheese slices with a few slices of keto-friendly salami
Dinner:Zucchini boats stuffed with a ground meat substitute and topped with vegan cheese
Calories🔥: 1450
Fat💧: 110g
Carbs🌾: 43g
Protein🥩: 60g

Day 6

Breakfast:Scrambled tofu with spinach and mushrooms
Lunch:Chicken avocado salad with olive oil and lemon dressing
Snack:A small handful of macadamia nuts
Dinner:Grilled chicken with a side of roasted eggplant
Calories🔥: 1350
Fat💧: 106g
Carbs🌾: 28g
Protein🥩: 82g

Day 7

Breakfast:Keto waffles with butter and sugar-free syrup
Lunch:Spinach and goat cheese salad with grilled chicken
Snack:Mixed nuts
Dinner:Lamb curry with cauliflower rice
Calories🔥: 1550
Fat💧: 112g
Carbs🌾: 34g
Protein🥩: 86g

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Want to learn more?

Special diet for familial type II hyperlipoproteinemia

⚠️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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