Meal Plan Overview
| Breakfast/ A.M. Snack | Lunch/ P.M. Snack | Dinner |
|---|---|---|
| Smoothie/ Chia pudding | Grain bowl/ Avocado toast | Salmon rice bowl |
| Overnight oats/ Chia pudding | Bean salad/ Avocado toast | Chicken parmesan casserole |
| Overnight oats/ Apple & nut butter | Bean salad/ Yogurt parfait | Shrimp & orzo salad |
| Overnight oats/ Apple & nut butter | Bean salad/ Yogurt parfait | Black bean tacos |
| Overnight oats/ Apple & nut butter | Bean salad/ Yogurt parfait | Tuna & salad |
| Egg grain bowls/ Apple & nut butter | Fish tacos/ Yogurt parfait | Penne with chicken & veggies |
| Egg grain bowls/ Yogurt parfait | Sandwich/ Salmon salad & cucumbers | Bean orzo skillet |
Day 1
Breakfast (327 Calories)
● 1 serving Strawberry-Mango Chia Seed Smoothie
Morning Snack (233 Calories)
● 1 serving Apple Cinnamon Chia Pudding
Lunch (520 calories)
● 1 serving Kale & Chickpea Grain Bowls
Afternoon Snack (230 Calories)
● 1 serving White Bean & Avocado Toast
Dinner (481 Calories)
● 1 serving Salmon Rice Bowl
Daily totals: 1,790 calories, 75 g fat, 63 g protein, 238 g carbohydrates, 53 g fiber, 1,903 mg sodium
To adjust to 1,500 calories: Reduce the morning snack to 3/4 serving of Apple Cinnamon Chia Pudding and skip the afternoon snack.
To increase to 2,000 calories: Add 1 cup low-fat, plain strained (Greek-style) yogurt and ½ cup blueberries as an evening snack.
Day 2
Breakfast (419 Calories)
● 1 serving High-Protein Peanut Butter, Banana & Blueberry Overnight Oats
Morning Snack (233 Calories)
● 1 serving Apple Cinnamon Chia Pudding
Lunch (506 calories)
● 1 serving Anti-Inflammatory Farro & White Bean Salad
Afternoon Snack (219 Calories)
● 1 serving Copycat Dunkin’ Avocado Toast
Dinner (412 Calories)
● 1 serving Chicken Parmesan Casserole
Daily totals: 1,789 calories, 80 g fat, 72 g protein, 218 g carbohydrates, 45 g fiber, 2,050 mg sodium
To adjust to 1,500 calories: Reduce the morning snack to 3/4 serving of Apple Cinnamon Chia Pudding and omit the afternoon snack.
To increase to 2,000 calories: Add 1 cup low-fat, plain strained (Greek-style) yogurt and ½ cup blueberries as an evening snack.
Day 3
Breakfast (419 Calories)
● 1 serving High-Protein Peanut Butter, Banana & Blueberry Overnight Oats
Morning Snack (193 Calories)
● 1 medium apple
● 1 tablespoon almond butter
Lunch (506 calories)
● 1 serving Anti-Inflammatory Farro & White Bean Salad
Afternoon Snack (208 Calories)
● 1 cup low-fat strained (Greek-style) yogurt, plain
● ½ cup blueberries
Dinner (467 Calories)
● 1 serving Lemon Shrimp & Orzo Salad
Daily totals: 1,793 calories, 66 g fat, 95 g protein, 222 g carbohydrates, 36 g fiber, 1,485 mg sodium
To adjust to 1,500 calories: Remove almond butter from the morning snack and skip the afternoon snack.
To increase to 2,000 calories: Add 1 serving of Avocado Toast as an evening snack.
Day 4
Breakfast (419 Calories)
● 1 serving High-Protein Peanut Butter, Banana & Blueberry Overnight Oats
Morning Snack (193 Calories)
● 1 medium apple
● 1 tablespoon almond butter
Lunch (506 calories)
● 1 serving Anti-Inflammatory Farro & White Bean Salad
Afternoon Snack (208 Calories)
● 1 cup low-fat strained (Greek-style) yogurt, plain
● ½ cup blueberries
Dinner (477 Calories)
● 1 serving Sweet Potato-Black Bean Tacos
Daily totals: 1,803 calories, 72 g fat, 75 g protein, 233 g carbohydrates, 43 g fiber, 1,448 mg sodium
To adjust to 1,500 calories: Remove almond butter from the morning snack and omit the afternoon snack.
To increase to 2,000 calories: Add 1 serving of Avocado Toast as an evening snack.
Day 5
Breakfast (419 Calories)
● 1 serving High-Protein Peanut Butter, Banana & Blueberry Overnight Oats
Morning Snack (193 Calories)
● 1 medium apple
● 1 tablespoon almond butter
Lunch (506 calories)
● 1 serving Anti-Inflammatory Farro & White Bean Salad
Afternoon Snack (208 Calories)
● 1 cup low-fat strained (Greek-style) yogurt, plain
● ½ cup blueberries
Dinner (459 Calories)
● 1 serving Seared Tuna with Bulgur & Chickpea Salad
Daily totals: 1,785 calories, 66 g fat, 98 g protein, 215 g carbohydrates, 36 g fiber, 1,552 mg sodium
To adjust to 1,500 calories: Remove almond butter from the morning snack and omit the afternoon snack.
To increase to 2,000 calories: Add 1 serving of Avocado Toast as an evening snack.
Day 6
Breakfast (382 Calories)
● 1 serving Spinach & Fried Egg Grain Bowls
● 1 pear
Morning Snack (193 Calories)
● 1 medium apple
● 1 tablespoon almond butter
Lunch (496 calories)
● 1 serving Crispy Oven-Fried Fish Tacos
Afternoon Snack (208 Calories)
● 1 cup low-fat strained (Greek-style) yogurt, plain
● ½ cup blueberries
Dinner (514 Calories)
● 1 serving Chicken & Vegetable Penne with Parsley-Walnut Pesto
Daily totals: 1,793 calories, 68 g fat, 101 g protein, 219 g carbohydrates, 45 g fiber, 1,461 mg sodium
To adjust to 1,500 calories: Remove almond butter from the morning snack and omit the afternoon snack.
To increase to 2,000 calories: Add 3 servings of Savory Date & Pistachio Bites as an evening snack.
Day 7
Breakfast (382 Calories)
● 1 serving Spinach & Fried Egg Grain Bowls
● 1 pear
Morning Snack (259 Calories)
● 1 cup low-fat strained (Greek-style) yogurt, plain
● ½ cup blueberries
● 1 tablespoon chia seeds
Lunch (429 calories)
● 1 serving No-Chicken Salad Sandwich
Afternoon Snack (262 Calories)
● 1 serving Salmon Salad
● ½ cup cucumbers, sliced
Dinner (458 Calories)
● 1 serving One-Pot White Bean, Spinach & Sun-Dried Tomato Orzo with Lemon & Feta
Daily totals: 1,790 calories, 44 g fat, 93 g protein, 223 g carbohydrates, 44 g fiber, 2,065 mg sodium
To adjust to 1,500 calories: Remove blueberries from morning snack and skip the afternoon snack.
To increase to 2,000 calories: Add 3 servings of Savory Date & Pistachio Bites as an evening snack.
Common Questions
- Can I mix meals if I don’t like one?
Yes! You can swap meals as needed; just try to keep calories and nutrients similar. - Is it okay to eat the same breakfast or lunch daily?
Absolutely, many people do it. Just keep an eye on your nutrients if that matters to you. - Why is there no 1,200 calorie option?
Our approach reflects dietary recommendations suggesting 1,200 calories is generally too low for most.
Additional Tips for Lowering Cholesterol
Besides increasing fiber and cutting saturated fats, consider these points:
- Stay active: Aim for 150 minutes of moderate exercise weekly to boost HDL cholesterol.
- Get plenty of sleep: Aim for 7-9 hours of quality sleep for optimal cholesterol levels.
- Manage stress: Stress can negatively impact cholesterol, so try relaxation techniques.
- Quit smoking: Smoking can lower HDL, so stopping will help improve your cholesterol profile.
About Our Meal Plans
Registered dietitians craft these meal plans to ensure they are manageable and tasty. Each plan meets specific health-related parameters, so feel free to adapt as necessary based on your own dietary needs.
