Low Cholesterol Meal Plan for Type 2 Diabetes: Heart-Healthy Options

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Written byListonic team

Updated on Oct 1, 2024

Manage diabetes and cholesterol together with the Low Cholesterol Meal Plan for Type 2 Diabetes. Enjoy diabetic-friendly meals that are also low in cholesterol, such as grilled lean meats with vegetables, whole grain dishes, and fruit-based desserts, ensuring a harmonious approach to managing both conditions.

Meal plan grocery list

Dry goods

Quinoa

Brown rice

Black beans

Chickpeas

Snacks & sweets

Hummus

Almond butter

Mixed nuts

Sliced almonds

Walnuts

Meats

Chicken breasts

Turkey slices

Fish

Salmon

Shrimp skewers

Dairy & eggs

Eggs

Greek yogurt

Cottage cheese

Spices & sauces

Vinaigrette dressing

Lime for dressing

Lemon-tahini dressing

Fish & seafood

Salmon

Shrimp skewers

Fresh grocery

Spinach

Mixed greens

Cherry tomatoes

Carrots

Berries

Apple slices

Banana

Sweet potatoes

Green beans

Cucumber

Brussels sprouts

Celery sticks

Bakery

Whole grain bread

Plant based

Tofu

Stir-fry vegetables

Ready meals

Lentil soup

Meal plan overview

The Low Cholesterol Meal Plan for Type 2 Diabetes is tailored for individuals managing both diabetes and cholesterol levels. It includes low-glycemic, low-cholesterol foods like whole grains, lean proteins, and a variety of fruits and vegetables, all designed to help stabilize blood sugar and maintain healthy cholesterol.

This plan offers a balanced approach to diet, providing meals that are nutritious and suitable for diabetic and cholesterol management.

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Foods to eat

Low-Glycemic Vegetables: Such as leafy greens, tomatoes, and cucumbers.
Lean Proteins: Chicken, turkey, fish, and plant-based proteins like legumes and tofu.
Whole Grains: Quinoa, barley, and oats in moderation.
Healthy Fats: Nuts, seeds, and olive oil.
Low-Sugar Fruits: Apples, berries, and oranges in moderation.

✅Tip

Focus on fiber-rich foods like vegetables, legumes, and whole grains to help stabilize blood sugar levels and improve cholesterol levels.

Foods not to eat

High-Sugar Foods: Candies, cakes, and sweetened beverages.
Refined Carbohydrates: White bread, white rice, and pastries.
High-Saturated Fat Foods: Fatty cuts of meat and full-fat dairy products.
Fried Foods: High in unhealthy fats and calories.

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Main benefits

The Low Cholesterol Meal Plan for Type 2 Diabetes is tailored for individuals managing both diabetes and cholesterol levels. It includes low-glycemic, cholesterol-lowering foods such as lean proteins, high-fiber fruits and vegetables, and whole grains, aiding in blood sugar and lipid management.

Recommended nutrient breakdown

Protein: 20%

Fat: 25%

Carbs: 50%

Fiber: 3%

Other: 2%

How to budget on this meal plan

Opt for whole grains like whole grain bread and brown rice, which are more affordable in bulk. Seasonal fruits and vegetables like spinach, cherry tomatoes, and berries are usually cheaper. Homemade hummus and vinaigrettes 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

Manage your blood sugar with these diabetic-friendly, low cholesterol snacks:

Veggie sticks with hummus
Whole grain toast with avocado
Cottage cheese with a few raspberries
Almonds
Boiled egg
Rye crackers with cheese
Apple slices with almond butter

When managing type 2 diabetes with a low cholesterol diet, water is key for blood sugar regulation, unsweetened almond milk as a low cholesterol, diabetic-friendly choice, green tea for blood sugar control, moderate black coffee, and vegetable juices without added sugars to prevent blood sugar spikes.

Managing type 2 diabetes on a low cholesterol diet means focusing on low glycemic index foods that also help manage cholesterol. Include beans, whole grains, and plenty of non-starchy vegetables, which help control blood sugar levels. Lean protein sources like skinless poultry and fish are excellent choices that won’t contribute to cholesterol issues.

Meal plan suggestion

Day 1

Breakfast:Scrambled eggs with spinach and whole grain toast (Calories: 300, Protein: 20g, Carbs: 20g, Fat: 15g)
Lunch:Grilled chicken salad with mixed greens, cherry tomatoes, and vinaigrette dressing (Calories: 350, Protein: 30g, Carbs: 15g, Fat: 18g)
Snack:Carrot sticks with hummus (Calories: 100, Protein: 3g, Carbs: 10g, Fat: 6g)
Dinner:Baked salmon with quinoa and steamed broccoli (Calories: 400, Protein: 25g, Carbs: 30g, Fat: 20g)

Day 2

Breakfast:Greek yogurt with sliced almonds and berries (Calories: 250, Protein: 15g, Carbs: 20g, Fat: 10g)
Lunch:Turkey and avocado wrap with lettuce on whole wheat tortilla (Calories: 300, Protein: 25g, Carbs: 30g, Fat: 15g)
Snack:Cottage cheese with apple slices (Calories: 150, Protein: 10g, Carbs: 15g, Fat: 5g)
Dinner:Grilled tofu with stir-fried vegetables and brown rice (Calories: 350, Protein: 20g, Carbs: 40g, Fat: 12g)

Day 3

Breakfast:Oatmeal with sliced banana and walnuts (Calories: 300, Protein: 10g, Carbs: 45g, Fat: 10g)
Lunch:Quinoa and black bean salad with avocado and lime dressing (Calories: 350, Protein: 15g, Carbs: 40g, Fat: 15g)
Snack:Greek yogurt with a sprinkle of cinnamon (Calories: 150, Protein: 10g, Carbs: 15g, Fat: 5g)
Dinner:Grilled chicken breast with roasted vegetables (Calories: 400, Protein: 30g, Carbs: 20g, Fat: 15g)

Day 4

Breakfast:Scrambled tofu with sautéed spinach and whole grain toast (Calories: 300, Protein: 15g, Carbs: 25g, Fat: 12g)
Lunch:Lentil soup with a side of mixed green salad (Calories: 350, Protein: 18g, Carbs: 40g, Fat: 10g)
Snack:Raw veggies with hummus dip (Calories: 100, Protein: 4g, Carbs: 10g, Fat: 6g)
Dinner:Baked chicken with roasted sweet potatoes and steamed green beans (Calories: 400, Protein: 25g, Carbs: 30g, Fat: 15g)

Day 5

Breakfast:Greek yogurt parfait with granola and berries (Calories: 300, Protein: 15g, Carbs: 35g, Fat: 10g)
Lunch:Grilled fish tacos with cabbage slaw and avocado (Calories: 350, Protein: 20g, Carbs: 30g, Fat: 15g)
Snack:Almond butter on celery sticks (Calories: 150, Protein: 6g, Carbs: 10g, Fat: 12g)
Dinner:Stir-fried tofu with mixed vegetables and brown rice (Calories: 400, Protein: 20g, Carbs: 45g, Fat: 15g)

Day 6

Breakfast:Whole grain toast with avocado and poached eggs (Calories: 300, Protein: 15g, Carbs: 25g, Fat: 15g)
Lunch:Chickpea salad with cucumber, tomatoes, and lemon-tahini dressing (Calories: 350, Protein: 15g, Carbs: 40g, Fat: 15g)
Snack:Cottage cheese with pineapple chunks (Calories: 150, Protein: 10g, Carbs: 15g, Fat: 5g)
Dinner:Grilled shrimp skewers with quinoa and steamed broccoli (Calories: 400, Protein: 25g, Carbs: 30g, Fat: 15g)

Day 7

Breakfast:Smoothie with spinach, berries, Greek yogurt, and almond milk (Calories: 300, Protein: 15g, Carbs: 30g, Fat: 10g)
Lunch:Turkey and vegetable stir-fry with brown rice (Calories: 350, Protein: 20g, Carbs: 40g, Fat: 12g)
Snack:Mixed nuts (Calories: 200, Protein: 6g, Carbs: 10g, Fat: 15g)
Dinner:Baked salmon with quinoa and roasted Brussels sprouts (Calories: 400, Protein: 25g, Carbs: 30g, Fat: 20g)

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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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