Low Cholesterol Meal Plan for Breakfast: Heart-Healthy Mornings
Listonic team
Updated on Oct 1, 2024
Kickstart your mornings with the Low Cholesterol Meal Plan for Breakfast. Enjoy meals like whole grain toast with avocado, berry and yogurt parfaits, and vegetable omelets made with egg whites, all designed to provide a heart-healthy beginning to your day.
Meal plan grocery list
Dry goods
Quinoa
Steel-cut oats
Whole wheat tortillas
Whole wheat spaghetti
Chia seeds
Snacks & sweets
Sliced almonds
Walnuts
Almond butter
Carrot sticks
Cucumber sticks
Hummus
Apple slices
Pineapple chunks
Mixed nuts and seeds
Meats
Chicken breasts
Chicken thighs
Turkey slices
Cod
Salmon
Shrimp
Tilapia
Trout
Dairy & eggs
Eggs
Greek yogurt
Cottage cheese
Fish & seafood
Salmon
Cod
Shrimp
Tilapia
Trout
Fresh grocery
Spinach
Mixed greens
Cherry tomatoes
Asparagus
Bananas
Avocado
Bell peppers
Brussels sprouts
Kale
Roasting vegetables
Mixed berries
Baking goods
Whole grain bread
Spices & sauces
Balsamic vinaigrette
Lemon for vinaigrette
Cinnamon
Marinara sauce
Plant based
Tofu
Lentil soup
Almond milk
Ready meals
Lentil soup
Meal plan overview
Start your day with the Low Cholesterol Meal Plan for Breakfast, featuring a variety of heart-healthy morning meals. It includes cholesterol-friendly breakfast options like oatmeal, fruit smoothies, and egg white scrambles.
This plan ensures a nutritious, cholesterol-conscious start to the day, offering breakfasts that are both satisfying and good for your heart.
Foods to eat
Oatmeal: Topped with berries and nuts.
Whole Grain Toast: With avocado or a low-fat spread.
Fruit Smoothies: Using almond milk, fruits, and a scoop of protein powder.
Egg Whites: Scrambled or as an omelet with vegetables.
Low-Fat Yogurt: With a handful of granola and fresh fruit.
✅Tip
Foods not to eat
Buttered Toast: And pastries high in saturated fat.
Full-Fat Dairy Products: Such as whole milk and full-fat yogurt.
Fried Breakfast Foods: Like bacon, sausages, and hash browns.
Sugary Cereals: High in sugar and often contain unhealthy fats.
Read more about key products
Main benefits
The Low Cholesterol Meal Plan for Breakfast provides a variety of heart-healthy breakfast options. It includes meals like oatmeal with fresh fruits, whole grain toast with avocado, and egg white omelets with vegetables, all designed to start the day with low-cholesterol yet satisfying choices.
Recommended nutrient breakdown
Protein: 20%
Fat: 20%
Carbs: 55%
Fiber: 3%
Other: 2%
How to budget on this meal plan
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Extra tips
Start your day right with these low cholesterol breakfast snacks:
- Oatmeal with almond milk and cinnamon
- Whole grain toast with mashed avocado
- Fruit smoothie with spinach and flaxseeds
- Scrambled egg whites with tomatoes and spinach
- Whole grain cereal with almond milk
- Yogurt parfait with granola and fruits
- Whole grain pancakes with fresh berries
For a low cholesterol breakfast, consider oat milk in your morning cereal or smoothie; it's great for lowering LDL cholesterol. Green tea is an excellent start to the day, offering metabolism-boosting benefits. A smoothie with berries, known for their antioxidant properties, is also a great choice. Fresh vegetable juice provides nutrients without unhealthy fats. Lastly, black coffee in moderation can be included for its health benefits.
Meal plan suggestion
Day 1
- Breakfast:Scrambled eggs with spinach and whole grain toast (Calories: 250, Protein: 16g, Carbs: 18g, Fat: 10g)
Day 2
- Breakfast:Steel-cut oats with almond milk, sliced bananas, and a sprinkle of chia seeds (Calories: 320, Protein: 9g, Carbs: 50g, Fat: 8g)
Day 3
- Breakfast:Greek yogurt parfait with mixed berries, sliced almonds, and a drizzle of honey (Calories: 280, Protein: 14g, Carbs: 30g, Fat: 8g)
Day 4
- Breakfast:Whole wheat tortilla with scrambled eggs, avocado slices, and a side of mixed greens (Calories: 300, Protein: 18g, Carbs: 25g, Fat: 12g)
Day 5
- Breakfast:Steel-cut oats topped with mixed nuts and seeds, cinnamon, and almond milk (Calories: 340, Protein: 11g, Carbs: 40g, Fat: 12g)
Day 6
- Breakfast:Cottage cheese with pineapple chunks and a sprinkle of chia seeds (Calories: 230, Protein: 20g, Carbs: 15g, Fat: 7g)
Day 7
- Breakfast:Smoked salmon on whole grain toast with a side of kale and lemon vinaigrette (Calories: 280, Protein: 22g, Carbs: 20g, Fat: 10g)
Want to learn more?
- Assessment of habitual meal pattern and intake of foods, energy and nutrients in Swedish adolescent girls: comparison of diet history with 7-day record
- Breakfast Consumption in French Children, Adolescents, and Adults: A Nationally Representative Cross-Sectional Survey Examined in the Context of the International Breakfast Research Initiative
⚠️Keep in mind
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Listonic team
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