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Low Cholesterol Meal Plan for Free: Easy, Accessible Recipes

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.

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Meal plan grocery list

Oatmeal

Almond milk

Mixed berries

Flaxseeds

Mixed greens

Chickpeas

Cucumbers

Cherry tomatoes

Balsamic vinaigrette

Carrots

Hummus

Tofu

Broccoli

Bell peppers

Quinoa

Spinach

Bananas

Protein powder

Brown rice

Black beans

Salsa

Apple

Almond butter

Lentils

Kale

Chia seeds

Coconut milk

Fresh mango

Lemon-tahini dressing

Roasted almonds

Whole grain bread

Avocado

Cauliflower rice

Vegetable curry ingredients

Fresh fruit for salad

Sweet potatoes

Corn

Guacamole ingredients

Almond yogurt

Granola

Butternut squash

Walnuts

Brussels sprouts

Portobello mushrooms

Pineapple

Whole grain pita bread

Banana

Vegan chili ingredients

Overnight oats ingredients

Vegan sushi ingredients

Dried fruit

Vegetable skewer ingredients

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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

  • Whole Grains: Brown rice, whole wheat bread, and oats for fiber and nutrients.
  • Lean Proteins: Fish (low in mercury), poultry, and eggs for fetal development.
  • Plenty of Fruits and Vegetables: For vitamins, minerals, and fiber.
  • Low-Fat Dairy: Milk and yogurt for calcium (opt for low-sodium options).
  • Nuts and Seeds: In moderation, for healthy fats.
  • Hydration: Plenty of water and low-sugar beverages.

✅ Tip

Aim for a balance of nutrients by including a variety of fruits, vegetables, lean proteins, and whole grains to support both maternal and fetal health during pregnancy.

Foods not to eat

  • High-Sodium Foods: Salty snacks and processed foods.
  • Caffeine: Limited intake as recommended by a healthcare provider.
  • Certain Seafood: High-mercury fish like swordfish and king mackerel.
  • Unpasteurized Dairy and Juices: To avoid potential foodborne illnesses.

Main benefits

The Hypertension Meal Plan for a Pregnant Woman addresses the need to manage blood pressure during pregnancy. It is rich in nutrients such as calcium, magnesium, and potassium, with a focus on whole grains, fruits, and vegetables, to support both maternal and fetal health.

🎓 Recommended nutrient breakdown

Fat

Carbs

Protein

Fiber

Other

Food alternatives

To keep a low cholesterol meal plan budget-friendly, try these versatile substitutions:

  • For a budget-friendly protein, lentils can replace chicken breasts in salads and stews.
  • To reduce costs, canned beans can replace chickpeas in salads or snacks.
  • For a nutrient-rich breakfast, overnight oats can replace store-bought granola with almond milk.
  • To increase fiber, quinoa can replace cauliflower rice in meals.
  • For a heart-healthy fat, flaxseeds can replace chia seeds in smoothies or yogurt.

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

Any healthy snack ideas?

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

What should I drink on this meal plan?

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.

How to get even more nutrients?

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

7-Day Low-Cholesterol Meal Plan for Free

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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⚠️ 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.