Low Cholesterol Meal Plan for Free: Easy, Accessible Recipes

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Written byListonic team

Updated on Oct 1, 2024

Manage your cholesterol economically with the Low Cholesterol Meal Plan for Free. Enjoy cost-effective meals like bean soups, oat-based breakfasts, and vegetable casseroles, each designed to keep cholesterol in check while being light on the wallet.

Meal plan grocery list

Dry goods

Oatmeal

Quinoa

Brown rice

Lentils

Chickpeas

Black beans

Flaxseeds

Chia seeds

Granola

Plant based

Almond milk

Tofu

Hummus

Almond butter

Almond yogurt

Coconut milk

Vegetable curry ingredients

Vegan chili ingredients

Vegan sushi ingredients

Vegetable skewer ingredients

Fresh grocery

Mixed greens

Cucumbers

Cherry tomatoes

Carrots

Broccoli

Bell peppers

Spinach

Kale

Sweet potatoes

Butternut squash

Brussels sprouts

Portobello mushrooms

Fresh mango

Pineapple

Avocado

Corn

Mixed berries

Bananas

Apple

Dried fruit

Fresh fruit for salad

Beverages

Almond milk

Coconut milk

Spices & sauces

Balsamic vinaigrette

Salsa

Lemon-tahini dressing

Guacamole ingredients

Bakery

Whole grain bread

Whole grain pita bread

Snacks & sweets

Almond yogurt

Granola

Meal plan overview

The Low Cholesterol Meal Plan for Free offers a budget-friendly approach to maintaining low cholesterol levels. It includes affordable, cholesterol-conscious foods like beans, oats, and seasonal vegetables, combined in delicious and heart-healthy meals.

This plan is ideal for those looking to manage cholesterol without breaking the bank, providing economical yet nutritious meal options.

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Foods to eat

Variety of Fruits and Vegetables: For vitamins, minerals, and fiber.
Lean Proteins: Including fish, poultry, and plant-based options.
Whole Grains: Such as brown rice and whole wheat products.
Healthy Fats: Olive oil, nuts, and avocados.
Low-Fat Dairy: Or plant-based alternatives.

✅Tip

Focus on whole, unprocessed foods like fruits, vegetables, and whole grains, which are naturally low in cholesterol and often available at lower cost.

Foods not to eat

High-Fat Meats: Red meat and processed meats.
Full-Fat Dairy Products: Cheese, cream, and butter.
Fried Foods: Typically cooked in unhealthy fats.
Processed and Packaged Foods: Often high in trans fats and cholesterol.

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Main benefits

The Low Cholesterol Meal Plan for Free provides a range of affordable, cholesterol-friendly meal options. It focuses on low-cost, heart-healthy ingredients such as beans, lentils, whole grains, fruits, and vegetables, making it accessible and easy to follow without financial strain.

Recommended nutrient breakdown

Protein: 20%

Fat: 25%

Carbs: 50%

Fiber: 3%

Other: 2%

How to budget on this meal plan

Utilize budget-friendly staples like oatmeal, brown rice, and whole grain bread. Homemade hummus and overnight oats are cheaper and healthier than pre-packaged options. Seasonal produce like cucumbers, tomatoes, and berries offer better value. Consider making your own lemon-tahini dressing and granola for added savings.

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Extra tips

Stay heart-healthy with these low cholesterol snack options:

Oatmeal with sliced banana
Apple slices with peanut butter
Vegetable sticks with guacamole
Whole grain crackers with tomato salsa
Popcorn (air-popped)
Almonds and walnuts mix
Baked sweet potato fries

A standard low cholesterol diet benefits from herbal teas for heart health, skim or soy milk as low-fat dairy alternatives, water for essential hydration, moderate black coffee, and vegetable juices for nutrient intake without unhealthy fats.

For a low cholesterol diet, focus on eating a variety of fruits, vegetables, and whole grains. These foods are naturally cholesterol-free and rich in fiber, which can help to lower blood cholesterol levels. Nuts and seeds, while higher in calories, provide healthy fats and can be included in moderation to add variety and valuable nutrients to your diet.

Meal plan suggestion

Day 1

Breakfast:Oatmeal with almond milk, topped with berries and flaxseeds (Calories: 300, Protein: 8g, Carbs: 45g, Fat: 8g)
Lunch:Mixed greens salad with chickpeas, cucumber, cherry tomatoes, and balsamic vinaigrette (Calories: 350, Protein: 10g, Carbs: 40g, Fat: 15g)
Snack:Carrot and cucumber sticks with hummus (Calories: 150, Protein: 6g, Carbs: 20g, Fat: 6g)
Dinner:Stir-fried tofu with broccoli, bell peppers, and quinoa (Calories: 400, Protein: 18g, Carbs: 50g, Fat: 12g)

Day 2

Breakfast:Smoothie with spinach, banana, almond milk, and protein powder (Calories: 280, Protein: 20g, Carbs: 40g, Fat: 5g)
Lunch:Brown rice and black bean bowl with avocado and salsa (Calories: 400, Protein: 15g, Carbs: 60g, Fat: 10g)
Snack:Apple slices with almond butter (Calories: 180, Protein: 4g, Carbs: 25g, Fat: 8g)
Dinner:Lentil soup with a side of steamed kale (Calories: 350, Protein: 18g, Carbs: 55g, Fat: 5g)

Day 3

Breakfast:Chia seed pudding made with coconut milk and topped with fresh mango (Calories: 250, Protein: 5g, Carbs: 30g, Fat: 12g)
Lunch:Quinoa salad with cherry tomatoes, cucumber, and lemon-tahini dressing (Calories: 350, Protein: 12g, Carbs: 45g, Fat: 12g)
Snack:A small handful of roasted almonds (Calories: 160, Protein: 6g, Carbs: 6g, Fat: 14g)
Dinner:Veggie stir-fry with tofu and a side of brown rice (Calories: 400, Protein: 15g, Carbs: 60g, Fat: 10g)

Day 4

Breakfast:Whole grain toast with avocado (Calories: 250, Protein: 6g, Carbs: 30g, Fat: 14g)
Lunch:Vegetable and chickpea curry with cauliflower rice (Calories: 350, Protein: 10g, Carbs: 45g, Fat: 15g)
Snack:Fresh fruit salad (Calories: 120, Protein: 2g, Carbs: 30g, Fat: 0.5g)
Dinner:Baked sweet potato with black beans, corn, and a small side of guacamole (Calories: 400, Protein: 12g, Carbs: 65g, Fat: 10g)

Day 5

Breakfast:Almond yogurt with granola and berries (Calories: 300, Protein: 8g, Carbs: 45g, Fat: 10g)
Lunch:Spinach salad with quinoa, roasted butternut squash, and walnuts (Calories: 400, Protein: 12g, Carbs: 50g, Fat: 18g)
Snack:Sliced bell peppers with hummus (Calories: 150, Protein: 6g, Carbs: 20g, Fat: 6g)
Dinner:Grilled Portobello mushrooms with a side of roasted Brussels sprouts (Calories: 350, Protein: 10g, Carbs: 40g, Fat: 15g)

Day 6

Breakfast:Green smoothie with kale, pineapple, and chia seeds (Calories: 250, Protein: 5g, Carbs: 35g, Fat: 8g)
Lunch:Whole grain pita stuffed with mixed vegetables and hummus (Calories: 350, Protein: 12g, Carbs: 55g, Fat: 10g)
Snack:A banana (Calories: 100, Protein: 1g, Carbs: 27g, Fat: 0.3g)
Dinner:Vegan chili with kidney beans, tomatoes, and vegetables (Calories: 400, Protein: 15g, Carbs: 60g, Fat: 10g)

Day 7

Breakfast:Overnight oats with almond milk, nuts, and berries (Calories: 300, Protein: 8g, Carbs: 45g, Fat: 10g)
Lunch:Vegan sushi rolls with avocado, cucumber, and carrots (Calories: 350, Protein: 10g, Carbs: 60g, Fat: 8g)
Snack:A small handful of dried fruit and nuts (Calories: 180, Protein: 4g, Carbs: 25g, Fat: 8g)
Dinner:Grilled vegetable skewers with a side of quinoa (Calories: 350, Protein: 12g, Carbs: 50g, Fat: 10g)

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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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