Low Cholesterol Meal Plan for Intermittent Fasting: Fasting-Friendly

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Written byListonic team

Updated on Oct 1, 2024

Fast effectively with the Low Cholesterol Meal Plan for Intermittent Fasting. Enjoy meals like grilled fish with vegetables, fruit and nut salads, and bean stews during your eating periods, all carefully chosen to support cholesterol management while adhering to intermittent fasting principles.

Meal plan grocery list

Dry goods

Quinoa

Brown rice

Black beans

Chickpeas

Snacks & sweets

Almonds

Walnuts

Honey

Berries

Dairy & eggs

Eggs

Greek yogurt

Almond milk

Spices & sauces

Balsamic vinaigrette

Lemon-tahini dressing

Fish & seafood

Fish

Shrimp skewers

Fresh grocery

Spinach

Mixed greens

Cherry tomatoes

Broccoli

Bananas

Avocado

Lime

Sweet potatoes

Green beans

Cucumber

Brussels sprouts

Bakery

Whole grain bread

Meats

Chicken breasts

Turkey slices

Plant based

Tofu

Stir-fry vegetables

Ready meals

Lentil soup

Meal plan overview

The Low Cholesterol Meal Plan for Intermittent Fasting aligns the principles of intermittent fasting with low-cholesterol eating. It includes nutrient-dense meals for eating windows, focusing on foods like lean proteins, fiber-rich fruits and vegetables, and healthy fats, suitable for cholesterol management.

This plan offers a strategic approach to fasting, ensuring that each meal supports heart health and fits within the fasting regimen.

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Foods to eat

Lean Proteins: Such as chicken, turkey, fish, and legumes.
Heart-Healthy Fats: Olive oil, avocados, and nuts.
High-Fiber Foods: Fruits, vegetables, and whole grains to maintain satiety.
Low-Fat Dairy or Alternatives: For calcium and protein.
Hydration: Plenty of water, herbal teas, and black coffee during fasting periods.

✅Tip

Incorporate omega-3-rich foods like salmon or chia seeds during your eating window to support heart health and reduce inflammation.

Foods not to eat

High-Cholesterol Foods: Such as red meat and full-fat dairy products.
Processed and Fried Foods: High in trans fats and low in nutritional value.
High-Sugar Foods and Beverages: Can spike blood sugar levels.

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Main benefits

The Low Cholesterol Meal Plan for Intermittent Fasting aligns with the fasting and eating windows of intermittent fasting while focusing on cholesterol-lowering foods. It includes meals rich in fruits, vegetables, whole grains, and lean proteins, planned within the designated eating periods to support heart health.

Recommended nutrient breakdown

Protein: 20%

Fat: 30%

Carbs: 45%

Fiber: 3%

Other: 2%

How to budget on this meal plan

Opt for whole grains like whole grain bread and quinoa, which are more affordable in bulk. Seasonal fruits and vegetables like spinach, tomatoes, and berries are usually cheaper. Homemade vinaigrettes and hummus are budget-friendly and healthier than store-bought versions. Buying nuts like almonds and walnuts in bulk can also save money.

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Extra tips

Complement your intermittent fasting plan with these heart-healthy snacks:

Fruit salad with a mix of your favorite fruits
Raw nuts (almonds, walnuts)
Boiled egg
Berries with a dollop of Greek yogurt
Carrot and celery sticks with almond butter
Homemade kale chips
Sliced bell peppers with low-fat cheese

In a low cholesterol diet with intermittent fasting, water is crucial during fasting, herbal teas provide a calorie-free soothing option, black coffee in moderation during fasting, bone broth for nourishing outside fasting windows, and vegetable juice for a vitamin boost without added sugars.

Integrating a low cholesterol diet with intermittent fasting involves planning your eating periods carefully. Focus on meals that combine high-fiber whole grains, lean proteins, and healthy fats to sustain you through fasting periods. For example, meals could include oatmeal with nuts and berries, or grilled salmon with a side of mixed vegetables.

Meal plan suggestion

Day 1

12:00 PM (Breakfast):Scrambled eggs with spinach and whole grain toast (Calories: 300, Protein: 20g, Carbs: 20g, Fat: 15g)
3:00 PM (Lunch):Grilled chicken salad with mixed greens, cherry tomatoes, and vinaigrette dressing (Calories: 350, Protein: 30g, Carbs: 15g, Fat: 18g)
6:00 PM (Dinner):Baked salmon with quinoa and steamed broccoli (Calories: 400, Protein: 25g, Carbs: 30g, Fat: 20g)

Day 2

12:00 PM (Breakfast):Greek yogurt with sliced almonds and berries (Calories: 250, Protein: 15g, Carbs: 20g, Fat: 10g)
3:00 PM (Lunch):Turkey and avocado wrap with lettuce on whole wheat tortilla (Calories: 300, Protein: 25g, Carbs: 30g, Fat: 15g)
6:00 PM (Dinner):Grilled tofu with stir-fried vegetables and brown rice (Calories: 350, Protein: 20g, Carbs: 40g, Fat: 12g)

Day 3

12:00 PM (Breakfast):Oatmeal with sliced banana and walnuts (Calories: 300, Protein: 10g, Carbs: 45g, Fat: 10g)
3:00 PM (Lunch):Quinoa and black bean salad with avocado and lime dressing (Calories: 350, Protein: 15g, Carbs: 40g, Fat: 15g)
6:00 PM (Dinner):Grilled chicken breast with roasted vegetables (Calories: 400, Protein: 30g, Carbs: 20g, Fat: 15g)

Day 4

12:00 PM (Breakfast):Scrambled tofu with sautéed spinach and whole grain toast (Calories: 300, Protein: 15g, Carbs: 25g, Fat: 12g)
3:00 PM (Lunch):Lentil soup with a side of mixed green salad (Calories: 350, Protein: 18g, Carbs: 40g, Fat: 10g)
6:00 PM (Dinner):Baked chicken with roasted sweet potatoes and steamed green beans (Calories: 400, Protein: 25g, Carbs: 30g, Fat: 15g)

Day 5

12:00 PM (Breakfast):Greek yogurt parfait with granola and berries (Calories: 300, Protein: 15g, Carbs: 35g, Fat: 10g)
3:00 PM (Lunch):Grilled fish tacos with cabbage slaw and avocado (Calories: 350, Protein: 20g, Carbs: 30g, Fat: 15g)
6:00 PM (Dinner):Stir-fried tofu with mixed vegetables and brown rice (Calories: 400, Protein: 20g, Carbs: 45g, Fat: 15g)

Day 6

12:00 PM (Breakfast):Whole grain toast with avocado and poached eggs (Calories: 300, Protein: 15g, Carbs: 25g, Fat: 15g)
3:00 PM (Lunch):Chickpea salad with cucumber, tomatoes, and lemon-tahini dressing (Calories: 350, Protein: 15g, Carbs: 40g, Fat: 15g)
6:00 PM (Dinner):Grilled shrimp skewers with quinoa and steamed broccoli (Calories: 400, Protein: 25g, Carbs: 30g, Fat: 15g)

Day 7

12:00 PM (Breakfast):Smoothie with spinach, berries, Greek yogurt, and almond milk (Calories: 300, Protein: 15g, Carbs: 30g, Fat: 10g)
3:00 PM (Lunch):Turkey and vegetable stir-fry with brown rice (Calories: 350, Protein: 20g, Carbs: 40g, Fat: 12g)
6:00 PM (Dinner):Baked salmon with quinoa and roasted Brussels sprouts (Calories: 400, Protein: 25g, Carbs: 30g, Fat: 20g)

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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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