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

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.

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Meal plan grocery list

Avocados

Whole grain bread

Eggs

Greek yogurt

Honey

Mixed nuts

Chicken breasts

Quinoa

Mixed vegetables for roasting

Peanut butter

Bananas

Almond milk

Salmon

Sweet potatoes

Broccoli

Protein pancake mix

Maple syrup

Cottage cheese

Pineapple chunks

Beef

Brown rice

Whole wheat buns

Lettuce

Tomatoes

Tofu

Stir-fry vegetables

Hummus

Whole grain crackers

Turkey meatloaf ingredients

Mashed potatoes

Protein powder

Ground turkey

Kidney beans

Diced tomatoes

Scallions

Trail mix

Caesar salad ingredients

Lasagna ingredients

Garlic bread

Mixed fruit

Cheese

Grapes

Whole wheat tortillas

Sweet potato fries

Ingredients for protein balls

Shrimp

Pasta

Roasting vegetables

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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

Fruits and Vegetables: Especially those rich in antioxidants and fiber.
Whole Grains: Oats, barley, and whole wheat products.
Lean Proteins: Poultry, fish, and legumes.
Nuts and Seeds: Almonds, walnuts, and flaxseeds.
Healthy Oils: Olive oil and avocado oil.
Low-Fat Dairy: Or dairy alternatives like almond milk.

✅ Tip

Incorporate soluble fiber-rich foods such as oats, beans, and lentils into your diet to help lower LDL cholesterol levels and improve heart health.

Foods not to eat

High-Sodium Foods: Processed and canned foods.
Trans Fats: Found in fried and processed foods.
High-Fat Meats: Red meats and processed meats.
Full-Fat Dairy Products: Can contribute to high cholesterol.

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Main benefits

The Hypertension Meal Plan for Lowering Cholesterol combines dietary choices to manage blood pressure and reduce cholesterol levels. It includes high-fiber foods, lean proteins, and healthy fats, focusing on heart-healthy options that benefit overall cardiovascular health.

🎓 Recommended nutrient breakdown

Fat

Carbs

Protein

Fiber

Other

Food alternatives

To support healthy weight gain while managing cholesterol, consider these nutrient-dense substitutions:

For added calories and healthy fats, peanut butter can replace almond butter in snacks or smoothies.
To boost protein intake, Greek yogurt can replace regular yogurt in breakfast bowls.
For a heart-healthy fat, avocado slices can replace low-fat cheese in meals and snacks.
To increase fiber, whole grain pasta can replace regular pasta in dishes.
For a calorie-dense snack, trail mix can replace plain nuts as a high-energy option.

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

Any healthy snack ideas?

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

What should I drink on this meal plan?

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.

How to get even more nutrients?

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

7-Day Low-Cholesterol Meal Plan for Gaining Weight

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.