7-Day Anti-Inflammatory Meal Plan to Help Lower Cholesterol, Created by a Dietitian

In this seven-day meal plan, we map out a week of anti-inflammatory recipes tailored to help improve cholesterol. You’ll find antioxidant-rich fruits and veggies, a wide array of healthy fats, and plenty of fiber to help improve cholesterol and reduce inflammation. Whether you currently have high cholesterol, have been told your numbers are elevated or are looking to take some proactive steps to protect your heart, this meal plan can work for most people. Check it out! Your heart will thank you.

Why This Meal Plan Is Great for You

The anti-inflammatory diet is very similar to the popular Mediterranean diet. Both eating styles emphasize nutrient-rich fruits and vegetables, as well as healthy fats from nuts, seeds and fish, and limit fried and ultra-processed foods and excess added sugars. Research indicates that the anti-inflammatory diet has many health benefits, including improved heart health. One study found that participants who followed an anti-inflammatory eating plan experienced fewer cardiac events than participants who didn’t regularly eat anti-inflammatory foods. Researchers also found that those who ate foods that can increase inflammation, such as refined grains and high-added-sugar drinks, experienced higher rates of stroke, heart disease and heart attack.

Because fiber plays an important role in lowering cholesterol, we included many fiber-rich foods, such as whole grains, legumes, nuts and fruits and vegetables. Each day provides an average of 39 grams of fiber. To support healthy cholesterol, we also limited saturated fat to no more than 14 grams per day with an upper limit of 20 grams on days we include fatty fish, such as salmon and tuna. Though total protein intake doesn’t have a strong link to cholesterol levels, we know protein is a nutrient that many people prioritize. Each day provides an average of 98 grams of protein to keep you satiated and energized. 

This 1,800-calorie meal plan has modifications for 1,500 and 2,000 calories to support those with different calorie needs. While we previously included meal plans and modifications for 1,200 calories, we no longer do. The 2020-2025 Dietary Guidelines for Americans suggests that limiting your calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it’s unsustainable for long-term health and well-being.

Day 1

Breakfast (396 calories)

• 1 serving High-Protein Black Bean Breakfast Bowl

A.M. Snack (205 calories)

• 1 (5.3-oz.) container nonfat plain strained Greek-style yogurt
• ¼ cup raspberries
• 3 Tbsp. sliced almonds

Lunch (439 calories)

• 1 serving Chickpea Tuna Salad
• 1 medium apple

P.M. Snack (206 calories)

• ¼ cup unsalted dry-roasted almonds

Dinner (397 calories)

• 1 serving Moroccan-Inspired Chicken & Sweet Potato Soup
• 1 serving Shaved Cauliflower Salad with Lemon Vinaigrette & Parmesan

Evening Snack (150 calories)

• 2 servings Dark Chocolate Cashew Clusters

Meal-Prep Tip: Reserve 4 servings Moroccan-Inspired Chicken & Sweet Potato Soup to have for lunch on Days 2 through 5. 

Daily Totals: 1,793 calories, 93g fat, 19g saturated fat, 95g protein, 160g carbohydrate, 42g fiber, 1,852mg sodium.

Make it 1,500 calories: Reduce to 1 Tbsp. sliced almonds at A.M. snack, change P.M. snack to 1 plum and reduce to 1 serving Dark Chocolate Cashew Clusters at evening snack.

Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to the apple at lunch. 

Day 2

Breakfast (398 calories)

• 1 serving Lemon-Blueberry Overnight Oats
• 1 cup low-fat plain kefir

A.M. Snack (200 calories)

• 1 medium apple
• 1 Tbsp. natural peanut butter

Lunch (482 calories)

• 1 serving Moroccan-Inspired Chicken & Sweet Potato Soup
• 1 cup sliced carrots
• 1 serving Garlic Hummus

P.M. Snack (27 calories)

• ½ cup sliced strawberries

Dinner (554 calories)

• 1 serving Pan-Seared Salmon
• 1 serving Feta, Kale & Pear Salad

Evening Snack (150 calories)

• 2 servings Dark Chocolate Cashew Clusters

Daily Totals: 1,810 calories, 83g fat, 19g saturated fat, 100g protein, 179g carbohydrate, 35g fiber, 2,015mg sodium.

Make it 1,500 calories: Change A.M. snack to 1 plum and omit evening snack.

Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to P.M. snack.

Day 3

Breakfast (398 calories)

• 1 serving Lemon-Blueberry Overnight Oats
• 1 cup low-fat plain kefir

A.M. Snack (131 calories)

• 1 large pear

Lunch (482 calories)

• 1 serving Moroccan-Inspired Chicken & Sweet Potato Soup
• 1 cup sliced carrots
• 1 serving Garlic Hummus

P.M. Snack (305 calories)

• 1 medium apple
• 2 Tbsp. natural peanut butter

Dinner (423 calories)

• 1 serving Cranberry-Balsamic Chicken Thighs
• 1 serving Roasted Brussels Sprouts & Potatoes

Evening Snack (62 calories)

• 1 medium orange

Daily Totals: 1,800 calories, 67g fat, 13g saturated fat, 89g protein, 222g carbohydrate, 39g fiber, 1,975mg sodium.

Make it 1,500 calories: Change A.M. snack to 1 medium peach and omit peanut butter at P.M. snack.

Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to A.M. snack.

Day 4

Breakfast (398 calories)

• 1 serving Lemon-Blueberry Overnight Oats
• 1 cup low-fat plain kefir

A.M. Snack (205 calories)

• 1 (5.3-oz.) container nonfat plain strained Greek-style yogurt
• ¼ cup raspberries
• 3 Tbsp. sliced almonds

Lunch (482 calories)

• 1 serving Moroccan-Inspired Chicken & Sweet Potato Soup
• 1 cup sliced carrots
• 1 serving Garlic Hummus

P.M. Snack (95 calories)

• 1 medium apple

Dinner (460 calories)

• 1 serving Brown Rice Shrimp Bowl with Tomatoes & Avocado

Evening Snack (150 calories)

• 2 servings Dark Chocolate Cashew Clusters

Daily Totals: 1,789 calories, 71g fat, 13g saturated fat, 104g protein, 199g carbohydrate, 38g fiber, 2,117mg sodium.

Make it 1,500 calories: Change A.M. snack to 1 medium peach and omit evening snack.

Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to P.M. snack.

Day 5

Breakfast (398 calories)

• 1 serving Lemon-Blueberry Overnight Oats
• 1 cup low-fat plain kefir

A.M. Snack (205 calories)

• 1 (5.3-oz.) container nonfat plain strained Greek-style yogurt
• ¼ cup raspberries
• 3 Tbsp. sliced almonds

Lunch (482 calories)

• 1 serving Moroccan-Inspired Chicken & Sweet Potato Soup
• 1 cup sliced carrots
• 1 serving Garlic Hummus

P.M. Snack (95 calories)

• 1 medium apple

Dinner (459 calories)

• 1 serving Sticky Sesame Tofu & Broccoli 

Evening Snack (150 calories)

• 2 servings Dark Chocolate Cashew Clusters

Daily Totals: 1,788 calories, 73g fat, 13g saturated fat, 93g protein, 207g carbohydrate, 36g fiber, 2,113mg sodium.

Make it 1,500 calories: Change A.M. snack to 1 medium peach and omit evening snack.

Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to P.M. snack.

Day 6

Breakfast (396 calories)

• 1 serving High-Protein Black Bean Breakfast Bowl

A.M. Snack (187 calories)

• 1 (5.3-oz.) container nonfat plain strained Greek-style yogurt
• ½ cup raspberries
• 2 Tbsp. sliced almonds

Lunch (424 calories)

• 1 serving Chickpea, Beet & Feta Salad with Lemon-Garlic Vinaigrette
• 3 oz. cooked chicken breast
• 1 clementine

P.M. Snack (105 calories)

• 1 medium banana

Dinner (581 calories)

• 1 serving Sheet-Pan Chicken with White Beans & Mushrooms

Evening Snack (95 calories)

• 1 medium apple

Daily Totals: 1,788 calories, 78g fat, 14g saturated fat, 105g protein, 181g carbohydrate, 42g fiber, 1,882mg sodium.

Make it 1,500 calories: Change A.M. snack to 1 plum, P.M. snack to ½ cup blueberries and evening snack to ½ cup sliced strawberries.

Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to P.M. snack.

Day 7

Breakfast (396 calories)

• 1 serving High-Protein Black Bean Breakfast Bowl

A.M. Snack (205 calories)

• 1 (5.3-oz.) container nonfat plain strained Greek-style yogurt
• ¼ cup raspberries
• 3 Tbsp. sliced almonds

Lunch (448 calories)

• 1 serving Cucumber-Blueberry Spinach Salad
• 3 oz. cooked chicken breast
• 1 medium peach

P.M. Snack (206 calories)

• ¼ cup unsalted dry-roasted almonds

Dinner (433 calories)

• 1 serving Baked Fish Tacos with Avocado
• 1 serving Easy Pineapple Coleslaw

Evening Snack (95 calories)

• 1 medium apple

Daily Totals: 1,782 calories, 88g fat, 14g saturated fat, 97g protein, 168g carbohydrate, 43g fiber, 1,738mg sodium.

Make it 1,500 calories: Omit sliced almonds at A.M. snack and change P.M. snack to 1 plum.

Make it 2,000 calories: Add 1 medium orange to P.M. snack and add 2 servings Dark Chocolate Cashew Clusters to evening snack.

How to Meal-Prep Your Week of Meals:

1. Make Garlic Hummus to have as a snack throughout the week
2. Prepare Lemon-Blueberry Overnight Oats to have for breakfast on Days 2 through 5.

Anti-Inflammatory Foods to Focus On:

• Fruits
• Vegetables
• Nuts, including natural nut butters
• Seeds
• Whole grains
• Fermented unsweetened dairy (yogurt, kefir, cottage cheese)
• Beans
• Lentils
• Avocado
• Olive oil
• Fish
• Herbs and spices

Fiber and Cholesterol 

Many people with high cholesterol have likely been told to eat more fiber. And yet, only 7% of adults in the United States meet their daily fiber goals. The recommended daily fiber intake is 25 grams for women and 38 grams for men. Fiber is found in fruits, vegetables, whole grains, legumes, nuts and seeds. If you have high cholesterol, prioritizing fiber is important because fiber can help reduce cholesterol. Soluble fiber, found in foods like oats, Brussels sprouts and beans, forms a gel-like substance as it passes through the digestive tract. Soluble fiber binds with fat and cholesterol in the blood and helps eliminate it from the body, resulting in improved cholesterol levels. This seven-day heart-healthy plan provides an average of 39 grams of fiber per day to help improve cholesterol.