Low Cholesterol Meal Plan for Muscle Gain: Heart-Healthy Growth

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Written byListonic team

Updated on Oct 1, 2024

Build muscle responsibly with the Low Cholesterol Meal Plan for Muscle Gain. This plan includes meals like grilled chicken with quinoa, tofu stir-fries, and protein shakes made with plant-based milk, all geared towards muscle growth while maintaining low cholesterol levels.

Meal plan grocery list

Dry goods

Rolled oats

Quinoa

Brown rice

Granola

Whole grain bread

Whole wheat tortillas

Whole wheat pasta

Protein pancake mix

Snacks & sweets

Almond butter

Honey

Almonds

Meats

Chicken breasts

Chicken thighs

Turkey slices

Turkey for stir-fry

Turkey meatballs

Shrimp skewers

Cod

Dairy & eggs

Greek yogurt

Cottage cheese

Eggs

Egg whites

Hard-boiled eggs

Low-fat cheese

Fish & seafood

Salmon

Shrimp skewers

Fresh grocery

Bananas

Mixed berries

Sweet potatoes

Broccoli

Spinach

Tomatoes

Avocado

Lettuce

Romaine lettuce

Scallions

Mushrooms

Green beans

Mixed vegetables for roasting

Stir-fry vegetables

Pineapple chunks

Potatoes

Cans & jars

Diced tomatoes

Kidney beans

Black beans

Salsa

Marinara sauce

Spices & sauces

Mustard

Caesar dressing

Meal plan overview

The Low Cholesterol Meal Plan for Muscle Gain is designed for those looking to build muscle while keeping cholesterol levels low. It features protein-rich foods such as lean meats, plant-based proteins, and egg whites, combined with whole grains and vegetables for a well-rounded approach to muscle development.

This plan offers a unique blend of muscle-building nutrition without the added risk of elevated cholesterol, suitable for athletes and fitness enthusiasts.

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Foods to eat

Lean Animal Proteins: Chicken, turkey, and fish to build muscle mass.
Plant-Based Proteins: Tofu, tempeh, and legumes for those preferring a plant-based approach.
Whole Grains: Oats, quinoa, and brown rice for energy and muscle recovery.
Healthy Fats: Avocados, nuts, and seeds for essential fatty acids.
Protein Smoothies: Using plant-based protein powder mixed with fruits and plant-based milk.

✅Tip

Include omega-3 rich foods like salmon or chia seeds to support muscle recovery and growth while keeping cholesterol levels in check.

Foods not to eat

Saturated Fats: Found in high-fat cuts of meat and full-fat dairy products.
Fried and Processed Foods: High in trans fats and low in nutritional value.
High-Cholesterol Foods: Such as egg yolks and shellfish.

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Main benefits

The Low Cholesterol Meal Plan for Muscle Gain is designed to support muscle growth while maintaining low cholesterol levels. It includes high-protein, low-cholesterol foods like lean meats, fish, plant-based proteins, and whole grains, coupled with regular strength training exercises.

Recommended nutrient breakdown

Protein: 25%

Fat: 30%

Carbs: 40%

Fiber: 3%

Other: 2%

How to budget on this meal plan

Focus on protein-rich foods like chicken, turkey, and salmon, buying them in bulk when possible. Rolled oats and brown rice are more economical in larger sizes. Seasonal fruits and vegetables like spinach, tomatoes, and berries can be cheaper and fresher. Homemade protein pancakes and granola can be cost-effective alternatives to store-bought versions.

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Extra tips

Gain muscle while keeping cholesterol in check with these protein-rich snacks:

Almond butter on whole grain toast
Low-fat cottage cheese with fruit
Protein shake with banana and almond milk
Oven-baked chicken strips
Quinoa salad with black beans
Grilled tofu with soy sauce
Overnight oats with chia seeds

For muscle gain on a low cholesterol diet, opt for skim milk for lean protein, protein shakes with whey or plant-based proteins for muscle repair, antioxidant-rich green tea, water to keep muscles hydrated, and beet juice to improve workout performance.

Gaining muscle without raising cholesterol levels can be achieved by prioritizing lean proteins such as chicken breast, turkey, and low-fat dairy products like Greek yogurt. These provide essential amino acids necessary for muscle growth. Incorporate plenty of vegetables and whole grains, which help to maintain overall health and provide the necessary nutrients and fiber to support muscle recovery and growth.

Meal plan suggestion

Day 1

Breakfast:Protein-packed oatmeal with sliced bananas and almond butter (Calories: 400, Protein: 20g, Carbs: 50g, Fat: 15g)
Lunch:Grilled chicken breast with quinoa and roasted vegetables (Calories: 450, Protein: 35g, Carbs: 40g, Fat: 18g)
Snack:Greek yogurt with mixed berries and a sprinkle of granola (Calories: 250, Protein: 15g, Carbs: 30g, Fat: 8g)
Dinner:Baked salmon with sweet potato mash and steamed broccoli (Calories: 400, Protein: 30g, Carbs: 35g, Fat: 20g)

Day 2

Breakfast:Scrambled eggs with spinach and tomatoes, served with whole grain toast (Calories: 350, Protein: 20g, Carbs: 25g, Fat: 18g)
Lunch:Turkey and avocado wrap with lettuce, tomato, and mustard on whole wheat tortilla (Calories: 400, Protein: 30g, Carbs: 30g, Fat: 20g)
Snack:Cottage cheese with pineapple chunks (Calories: 150, Protein: 15g, Carbs: 10g, Fat: 6g)
Dinner:Grilled tofu with stir-fried vegetables and brown rice (Calories: 400, Protein: 25g, Carbs: 45g, Fat: 15g)

Day 3

Breakfast:Protein smoothie with banana, spinach, protein powder, and almond milk (Calories: 300, Protein: 25g, Carbs: 30g, Fat: 10g)
Lunch:Grilled shrimp skewers with quinoa salad and roasted vegetables (Calories: 450, Protein: 30g, Carbs: 35g, Fat: 20g)
Snack:Protein bar (Calories: 200, Protein: 20g, Carbs: 20g, Fat: 8g)
Dinner:Baked chicken thighs with sweet potato mash and steamed green beans (Calories: 400, Protein: 25g, Carbs: 30g, Fat: 18g)

Day 4

Breakfast:Egg white omelette with mushrooms, spinach, and low-fat cheese, served with whole grain toast (Calories: 350, Protein: 25g, Carbs: 30g, Fat: 15g)
Lunch:Turkey chili with kidney beans and diced tomatoes, topped with Greek yogurt and scallions (Calories: 400, Protein: 30g, Carbs: 35g, Fat: 15g)
Snack:Cottage cheese with sliced peaches (Calories: 150, Protein: 15g, Carbs: 10g, Fat: 6g)
Dinner:Grilled salmon with quinoa and roasted Brussels sprouts (Calories: 450, Protein: 30g, Carbs: 35g, Fat: 20g)

Day 5

Breakfast:Protein pancakes with Greek yogurt and mixed berries (Calories: 350, Protein: 25g, Carbs: 30g, Fat: 15g)
Lunch:Grilled chicken Caesar salad with romaine lettuce, cherry tomatoes, and Caesar dressing (Calories: 400, Protein: 30g, Carbs: 20g, Fat: 20g)
Snack:Hard-boiled eggs with a sprinkle of salt and pepper (Calories: 150, Protein: 12g, Carbs: 2g, Fat: 10g)
Dinner:Tofu stir-fry with broccoli, bell peppers, and brown rice (Calories: 400, Protein: 20g, Carbs: 45g, Fat: 15g)

Day 6

Breakfast:Protein smoothie with spinach, banana, protein powder, and almond milk (Calories: 300, Protein: 25g, Carbs: 30g, Fat: 10g)
Lunch:Turkey and vegetable stir-fry with quinoa (Calories: 400, Protein: 30g, Carbs: 35g, Fat: 15g)
Snack:Greek yogurt with honey and almonds (Calories: 200, Protein: 15g, Carbs: 15g, Fat: 8g)
Dinner:Baked cod with roasted potatoes and green beans (Calories: 450, Protein: 30g, Carbs: 35g, Fat: 20g)

Day 7

Breakfast:Breakfast burrito with scrambled eggs, black beans, avocado, and salsa (Calories: 400, Protein: 25g, Carbs: 30g, Fat: 20g)
Lunch:Grilled tofu salad with mixed greens, cucumbers, and balsamic vinaigrette (Calories: 350, Protein: 25g, Carbs: 20g, Fat: 18g)
Snack:Protein shake with almond milk and banana (Calories: 250, Protein: 20g, Carbs: 30g, Fat: 8g)
Dinner:Turkey meatballs with marinara sauce over whole wheat pasta, served with a side of steamed broccoli (Calories: 450, Protein: 30g, Carbs: 35g, 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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