Low Cholesterol Meal Plan for One Person: Solo Heart-Healthy Meals

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Written byListonic team

Updated on Oct 1, 2024

Enjoy cholesterol-friendly dining with the Low Cholesterol Meal Plan for One Person. The plan offers a range of easy-to-make meals like egg white omelets, single-serve fish tacos, and fruit and yogurt parfaits, each designed to keep cholesterol in check for one.

Meal plan grocery list

Dry goods

Oatmeal

Quinoa

Brown rice

Steel-cut oats

Whole wheat tortillas

Whole grain bread

Granola

Chia seeds

Flaxseeds

Snacks & sweets

Sliced almonds

Walnuts

Almond butter

Whole grain crackers

Carrot sticks

Apple slices

Pineapple chunks

Coconut milk

Meats

Chicken breast

Turkey slices

Turkey for sandwich

Salmon

Cod

Dairy & eggs

Greek yogurt

Cottage cheese

Egg ingredients

Beverages

Almond milk

Honey

Spices & sauces

Olive oil for dressing

Lemon for dressing

Garlic

Fish & seafood

Salmon

Cod

Fresh grocery

Fresh berries

Cherry tomatoes

Cucumbers

Broccoli

Sweet potato

Green beans

Mixed greens for salad

Spinach

Avocado

Asparagus

Cucumber slices

Stir-fry vegetables

Chickpeas

Orange

Plant based

Tofu

Hummus

Edamame

Vegetarian chili ingredients

Lentil soup

Meal plan overview

The Low Cholesterol Meal Plan for One Person is designed for individuals seeking to manage their cholesterol through diet. It includes a variety of single-serving, low-cholesterol meals that are easy to prepare, such as salads, stir-fries, and breakfast bowls.

This plan simplifies heart-healthy eating with convenient, delicious meals tailored for solo dining.

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Foods to eat

Lean Proteins: Skinless poultry, fish, legumes, and tofu.
Whole Grains: Oats, quinoa, and whole wheat bread.
Fruits and Vegetables: A wide variety for essential nutrients.
Healthy Fats: Olive oil, avocados, and nuts in moderation.
Low-Fat Dairy or Alternatives: Skim milk, low-fat yogurt, or plant-based options.

✅Tip

Invest in small kitchen appliances like a blender or air fryer to make cooking for one easier and more enjoyable, allowing you to experiment with healthy recipes without feeling overwhelmed by leftovers.

Foods not to eat

High-Fat Meats: Such as beef, pork, and lamb.
Full-Fat Dairy: Including cheese, cream, and butter.
Fried Foods: High in unhealthy fats.
Processed Snacks: Chips, cookies, and cakes.

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Main benefits

The Low Cholesterol Meal Plan for One Person caters to individual dietary needs, focusing on maintaining low cholesterol levels. It offers a range of easy-to-prepare, nutritious meals that include heart-healthy ingredients suitable for a single person's diet.

Recommended nutrient breakdown

Protein: 20%

Fat: 25%

Carbs: 50%

Fiber: 3%

Other: 2%

How to budget on this meal plan

Focus on buying smaller quantities to avoid waste. Opt for versatile ingredients like chicken breast, eggs, and mixed greens that can be used in various meals. Seasonal fruits and vegetables like cucumbers, tomatoes, and berries offer better value. Homemade hummus and vinaigrettes are budget-friendly and can be made in smaller batches.

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Extra tips

Here's a selection of low cholesterol snacks perfect for individual enjoyment:

Oatmeal with sliced bananas
Carrot sticks with hummus
Apple slices with peanut butter
Plain Greek yogurt with berries
Whole grain toast with avocado
Fresh fruit salad
Air-popped popcorn

For someone following a low cholesterol diet, ideal beverages include green tea, known for its cholesterol-lowering effects, and almond milk as a dairy alternative. Water infused with citrus fruits offers a refreshing taste and extra vitamins. Soy milk is beneficial due to its low saturated fat content. And for a calming drink, chamomile tea is a great choice.

For someone focusing on lowering cholesterol individually, it's important to tailor a diet that includes a variety of nutrient-rich foods. Incorporate plenty of fruits and vegetables that are high in fiber and antioxidants. Whole grains like oats and barley can help reduce LDL (bad) cholesterol. For protein, lean sources such as chicken breast or fish that are high in omega-3 fatty acids should be included. Avocado and nuts provide healthy fats that can help manage cholesterol levels effectively.

Meal plan suggestion

Day 1

Breakfast:Oatmeal with almond milk and fresh berries (Calories: 300, Protein: 8g, Carbs: 45g, Fat: 7g)
Lunch:Quinoa salad with cherry tomatoes, cucumber, and olive oil dressing (Calories: 350, Protein: 10g, Carbs: 40g, Fat: 15g)
Snack:Apple slices with almond butter (Calories: 200, Protein: 4g, Carbs: 25g, Fat: 10g)
Dinner:Grilled salmon with steamed broccoli and sweet potato (Calories: 400, Protein: 30g, Carbs: 35g, Fat: 15g)

Day 2

Breakfast:Greek yogurt with a sprinkle of chia seeds and honey (Calories: 250, Protein: 15g, Carbs: 25g, Fat: 5g)
Lunch:Whole grain wrap with hummus, spinach, and sliced bell peppers (Calories: 300, Protein: 10g, Carbs: 40g, Fat: 10g)
Snack:A handful of mixed nuts (Calories: 180, Protein: 5g, Carbs: 6g, Fat: 16g)
Dinner:Baked chicken breast with a side of quinoa and mixed vegetables (Calories: 400, Protein: 35g, Carbs: 30g, Fat: 12g)

Day 3

Breakfast:Smoothie with spinach, banana, flaxseeds, and almond milk (Calories: 320, Protein: 10g, Carbs: 40g, Fat: 10g)
Lunch:Lentil soup with a side of whole grain bread (Calories: 350, Protein: 18g, Carbs: 45g, Fat: 9g)
Snack:Carrot sticks with hummus (Calories: 100, Protein: 3g, Carbs: 12g, Fat: 5g)
Dinner:Stir-fried tofu with brown rice and assorted veggies (Calories: 380, Protein: 20g, Carbs: 50g, Fat: 12g)

Day 4

Breakfast:Whole grain toast with avocado and a poached egg (Calories: 350, Protein: 12g, Carbs: 30g, Fat: 18g)
Lunch:Chickpea salad with olive oil and lemon dressing (Calories: 300, Protein: 10g, Carbs: 35g, Fat: 12g)
Snack:A medium orange (Calories: 80, Protein: 1g, Carbs: 19g, Fat: 0.2g)
Dinner:Baked cod with roasted asparagus and a small baked potato (Calories: 400, Protein: 28g, Carbs: 40g, Fat: 12g)

Day 5

Breakfast:Berry smoothie bowl with granola topping (Calories: 300, Protein: 6g, Carbs: 45g, Fat: 10g)
Lunch:Turkey and spinach sandwich on whole grain bread (Calories: 350, Protein: 25g, Carbs: 35g, Fat: 10g)
Snack:Sliced cucumber and cherry tomatoes (Calories: 50, Protein: 2g, Carbs: 10g, Fat: 0.5g)
Dinner:Vegetarian chili with kidney beans, tomatoes, and bell peppers (Calories: 400, Protein: 15g, Carbs: 60g, Fat: 10g)

Day 6

Breakfast:Chia seed pudding with almond milk and mixed berries (Calories: 280, Protein: 6g, Carbs: 30g, Fat: 12g)
Lunch:Caprese salad with whole grain crackers (Calories: 300, Protein: 12g, Carbs: 30g, Fat: 15g)
Snack:A small apple (Calories: 80, Protein: 0g, Carbs: 20g, Fat: 0g)
Dinner:Quinoa and vegetable stir-fry (Calories: 350, Protein: 12g, Carbs: 50g, Fat: 10g)

Day 7

Breakfast:Cottage cheese with pineapple chunks (Calories: 200, Protein: 15g, Carbs: 25g, Fat: 5g)
Lunch:Brown rice and vegetable sushi with a side of edamame (Calories: 350, Protein: 10g, Carbs: 55g, Fat: 8g)
Snack:Greek yogurt with a drizzle of honey (Calories: 150, Protein: 8g, Carbs: 18g, Fat: 4g)
Dinner:Baked sweet potato with a side of sautéed spinach and garlic (Calories: 350, Protein: 8g, Carbs: 60g, Fat: 6g)

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Want to learn more?

Special diet for familial type II hyperlipoproteinemia

⚠️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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