Low Cholesterol Meal Plan for Muscle Gain: Heart-Healthy Growth
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
Rolled oats
Bananas
Almond butter
Chicken breasts
Quinoa
Mixed vegetables for roasting
Greek yogurt
Mixed berries
Granola
Salmon
Sweet potatoes
Broccoli
Eggs
Spinach
Tomatoes
Whole grain bread
Turkey slices
Whole wheat tortillas
Avocado
Lettuce
Mustard
Cottage cheese
Pineapple chunks
Tofu
Stir-fry vegetables
Brown rice
Protein powder
Shrimp skewers
Chicken thighs
Green beans
Egg whites
Mushrooms
Low-fat cheese
Kidney beans
Diced tomatoes
Scallions
Protein pancake mix
Caesar dressing
Romaine lettuce
Hard-boiled eggs
Turkey for stir-fry
Cod
Potatoes
Black beans
Salsa
Mixed greens for salad
Turkey meatballs
Marinara sauce
Whole wheat pasta
Honey
Almonds
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.
Foods to eat
- Low-Carb Vegetables: Leafy greens, broccoli, cauliflower, and bell peppers.
- Lean Proteins: Chicken, turkey, fish, and eggs.
- Healthy Fats: Avocado, olive oil, and coconut oil.
- Nuts and Seeds: Almonds, walnuts, and flaxseeds in moderation.
- Dairy Alternatives: Unsweetened almond or coconut milk.
- Herbs and Spices: To flavor foods without adding salt.
✅ Tip
Foods not to eat
- High-Sodium Foods: Processed meats, canned soups, and salty snacks.
- High-Carb Foods: Bread, pasta, and sugary snacks.
- Sugary Beverages: Soda and sweetened drinks.
- Processed Low-Carb Products: May be high in sodium and unhealthy fats.
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Main benefits
The Hypertension Meal Plan for Low Carb Diet is designed to manage blood pressure while limiting carbohydrate intake. It includes a variety of lean proteins, healthy fats, and low-carb vegetables, focusing on foods that are beneficial for reducing hypertension without relying heavily on carbohydrates.
🎓 Recommended nutrient breakdown
Fat
Carbs
Protein
Fiber
Other
Food alternatives
To support muscle gain with a low cholesterol diet, consider these substitutions:
- For a protein-rich breakfast, Greek yogurt with nuts can replace granola in yogurt bowls.
- To increase healthy fats, avocado slices can replace low-fat cheese in wraps and sandwiches.
- For a high-fiber option, oat bran can replace rolled oats in oatmeal.
- To add variety, sweet potato mash can replace mashed potatoes in meals.
- For a plant-based protein, chickpeas can replace black beans in salads and bowls.
How to budget on this meal plan
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Extra tips
Any healthy snack ideas?
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
What should I drink on this meal plan?
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.
How to get even more nutrients?
Meal plan suggestion
7-Day Low-Cholesterol Meal Plan for Muscle Gain
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
Article reviewed
- Written by our editorial team.
- Published on Feb 29, 2024
- Updated on Oct 1, 2024