Low Cholesterol Meal Plan for Gaining Weight: Heart-Friendly Options

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Written byListonic team

Updated on Oct 1, 2024

Gain weight healthfully with the Low Cholesterol Meal Plan for Gaining Weight. This plan features nutrient-rich, calorie-dense meals like nut butter sandwiches, avocado salads, and whole grain pasta dishes, all designed to help increase body weight while keeping cholesterol levels low.

Meal plan grocery list

Dry goods

Quinoa

Brown rice

Whole grain bread

Whole wheat buns

Whole wheat tortillas

Pasta

Baking goods

Protein pancake mix

Snacks & sweets

Mixed nuts

Trail mix

Whole grain crackers

Hummus

Peanut butter

Garlic bread

Meats

Chicken breasts

Beef

Ground turkey

Turkey meatloaf ingredients

Dairy & eggs

Eggs

Greek yogurt

Cottage cheese

Cheese

Fish & seafood

Salmon

Shrimp

Fresh grocery

Avocados

Bananas

Broccoli

Lettuce

Tomatoes

Scallions

Mixed vegetables for roasting

Stir-fry vegetables

Sweet potatoes

Sweet potato fries

Mixed fruit

Pineapple chunks

Beverages

Almond milk

Honey

Maple syrup

Cans & jars

Diced tomatoes

Kidney beans

Ready meals

Lasagna ingredients

Mashed potatoes

Caesar salad ingredients

Plant based

Tofu

Protein powder

Ingredients for protein balls

Meal plan overview

The Low Cholesterol Meal Plan for Gaining Weight is crafted for individuals looking to increase their body weight without raising cholesterol levels. It includes calorie-dense, nutritious foods like avocados, nuts, and whole grains, alongside lean proteins, offering a healthy approach to weight gain.

This plan combines the need for higher calorie intake with low-cholesterol food choices, ensuring a balanced and safe way to gain weight.

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Foods to eat

High-Calorie Healthy Foods: Avocado, nuts, and seeds for healthy fats and calories.
Lean Protein Sources: Chicken, fish, and plant-based proteins.
Dense Whole Grains: Whole grain bread, pasta, and brown rice for energy and fiber.
Starchy Vegetables: Potatoes and sweet potatoes.
Smoothies: With fruits, plant-based milk, and a scoop of protein powder.

✅Tip

Incorporate healthy fats from sources like olive oil and avocado to increase calorie intake without raising cholesterol levels.

Foods not to eat

Foods High in Saturated Fats: Like fatty cuts of meat and high-fat dairy.
Fried and Processed Foods: High in unhealthy fats and cholesterol.
Sugary Snacks and Beverages: Provide empty calories without nutritional benefits.

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Main benefits

The Low Cholesterol Meal Plan for Gaining Weight offers a way to increase calorie intake while keeping cholesterol in check. It includes nutrient-dense, high-calorie foods like nuts, seeds, avocados, and whole grains, along with lean protein sources, suitable for healthy weight gain.

Recommended nutrient breakdown

Protein: 15%

Fat: 30%

Carbs: 50%

Fiber: 3%

Other: 2%

How to budget on this meal plan

Buy calorie-dense foods like avocados, nuts, and whole milk in larger quantities. Bulk-buying grains like quinoa and brown rice can be more economical. Look for sales on meats like chicken, beef, and salmon. Making your own trail mix and protein balls can be a cost-effective snack option.

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Extra tips

These nutrient-rich, low cholesterol snacks can help in healthy weight gain:

Avocado toast on whole grain bread
Trail mix with nuts and dried fruits
Homemade granola bars
Full-fat Greek yogurt with honey
Peanut butter and banana smoothie
Whole wheat pita with hummus
Cheese slices with whole grain crackers

On a low cholesterol diet for weight gain, try fruit and vegetable smoothies with a protein base like skim milk, low-fat yogurt drinks for probiotics, freshly squeezed orange juice for vitamin intake, water for hydration, and herbal teas to aid digestion and reduce stress.

To gain weight on a low cholesterol diet, increase your intake of calorie-dense foods that are also nutrient-rich. Avocados, nut butters, and whole grains like oats and quinoa are excellent choices. These foods provide energy and healthy fats without contributing to cholesterol. Smoothies and shakes can also be helpful, allowing the addition of fruits, seeds, and protein powders without high cholesterol content.

Meal plan suggestion

Day 1

Breakfast:Avocado toast on whole grain bread with scrambled eggs (Calories: 400, Protein: 15g, Carbs: 30g, Fat: 25g)
Snack:Greek yogurt with honey and mixed nuts (Calories: 300, Protein: 12g, Carbs: 20g, Fat: 20g)
Lunch:Grilled chicken sandwich with whole wheat bun, lettuce, tomato, and avocado (Calories: 500, Protein: 30g, Carbs: 40g, Fat: 25g)
Snack:Peanut butter and banana smoothie with almond milk (Calories: 350, Protein: 10g, Carbs: 40g, Fat: 18g)
Dinner:Baked salmon with quinoa and roasted vegetables (Calories: 550, Protein: 35g, Carbs: 45g, Fat: 25g)

Day 2

Breakfast:Protein pancakes with maple syrup and a side of scrambled eggs (Calories: 450, Protein: 20g, Carbs: 45g, Fat: 20g)
Snack:Cottage cheese with pineapple chunks (Calories: 250, Protein: 15g, Carbs: 20g, Fat: 10g)
Lunch:Beef stir-fry with brown rice and mixed vegetables (Calories: 600, Protein: 40g, Carbs: 50g, Fat: 30g)
Snack:Hummus with whole grain crackers and baby carrots (Calories: 300, Protein: 8g, Carbs: 40g, Fat: 15g)
Dinner:Turkey meatloaf with mashed potatoes and steamed broccoli (Calories: 550, Protein: 30g, Carbs: 40g, Fat: 25g)

Day 3

Breakfast:Breakfast burrito with scrambled eggs, black beans, cheese, and salsa (Calories: 500, Protein: 25g, Carbs: 40g, Fat: 30g)
Snack:Almond butter and banana sandwich on whole grain bread (Calories: 400, Protein: 10g, Carbs: 50g, Fat: 20g)
Lunch:Tuna salad with whole grain crackers and a side of mixed fruit (Calories: 450, Protein: 25g, Carbs: 30g, Fat: 20g)
Snack:Protein shake with banana and oats (Calories: 350, Protein: 20g, Carbs: 30g, Fat: 15g)
Dinner:Pork chops with sweet potato mash and green beans (Calories: 600, Protein: 35g, Carbs: 50g, Fat: 30g)

Day 4

Breakfast:Greek yogurt parfait with granola and mixed berries (Calories: 400, Protein: 20g, Carbs: 45g, Fat: 18g)
Snack:Trail mix with nuts, seeds, and dried fruit (Calories: 350, Protein: 10g, Carbs: 30g, Fat: 20g)
Lunch:Chicken Caesar salad with whole grain croutons (Calories: 550, Protein: 30g, Carbs: 40g, Fat: 30g)
Snack:Avocado toast with sliced tomatoes (Calories: 300, Protein: 10g, Carbs: 30g, Fat: 15g)
Dinner:Beef lasagna with garlic bread and a side salad (Calories: 650, Protein: 35g, Carbs: 55g, Fat: 30g)

Day 5

Breakfast:Protein smoothie with spinach, banana, protein powder, and almond milk (Calories: 400, Protein: 25g, Carbs: 40g, Fat: 20g)
Snack:Cheese and crackers with grapes (Calories: 350, Protein: 15g, Carbs: 30g, Fat: 20g)
Lunch:Turkey and avocado wrap with sweet potato fries (Calories: 600, Protein: 30g, Carbs: 50g, Fat: 30g)
Snack:Peanut butter protein balls (Calories: 300, Protein: 10g, Carbs: 25g, Fat: 15g)
Dinner:Grilled shrimp pasta with garlic bread and roasted vegetables (Calories: 650, Protein: 35g, Carbs: 55g, Fat: 30g)

Day 6

Breakfast:Breakfast burrito with scrambled eggs, black beans, cheese, avocado, and salsa (Calories: 500, Protein: 25g, Carbs: 40g, Fat: 30g)
Snack:Trail mix with nuts, seeds, and dried fruit (Calories: 350, Protein: 10g, Carbs: 30g, Fat: 20g)
Lunch:Chicken Caesar salad with whole grain croutons (Calories: 550, Protein: 30g, Carbs: 40g, Fat: 30g)
Snack:Avocado toast with sliced tomatoes (Calories: 300, Protein: 10g, Carbs: 30g, Fat: 15g)
Dinner:Beef lasagna with garlic bread and a side salad (Calories: 650, Protein: 35g, Carbs: 55g, Fat: 30g)

Day 7

Breakfast:Protein smoothie with spinach, banana, protein powder, and almond milk (Calories: 400, Protein: 25g, Carbs: 40g, Fat: 20g)
Snack:Cheese and crackers with grapes (Calories: 350, Protein: 15g, Carbs: 30g, Fat: 20g)
Lunch:Turkey and avocado wrap with sweet potato fries (Calories: 600, Protein: 30g, Carbs: 50g, Fat: 30g)
Snack:Peanut butter protein balls (Calories: 300, Protein: 10g, Carbs: 25g, Fat: 15g)
Dinner:Grilled shrimp pasta with garlic bread and roasted vegetables (Calories: 650, Protein: 35g, Carbs: 55g, Fat: 30g)

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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.

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