7-Day Cholesterol-Lowering Meal Plan for Beginners, Created by a Dietitian

In this 7-day plan for beginners, we provide a week of nutritious meals and snacks designed to help lower your cholesterol. To keep it simple, we meal-prep breakfast and lunch so you can grab and go—plus, we focus on simple recipes without lengthy ingredient lists. As a bonus, you'll see several one-pot and sheet-pan dinners, which means less time spent on cleanup.

To help lower cholesterol, we include plenty of fiber—an important nutrient for both gut and heart health—by focusing on fruits and vegetables, whole grains and legumes while limiting cholesterol-raising saturated fat and keeping simple carbohydrates to a minimum.

Why This Meal Plan Is Great for You

If you're overweight and weight loss is a goal, the National Institutes of Health indicate that losing only 3 percent of body weight can positively impact your cholesterol, so we set this plan at 1,500 calories, a level where most people will lose weight.

This 1,500-calorie meal plan has modifications for 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.

Causes of High Cholesterol (Plus, How to Lower It)

Several factors increase the risk of high cholesterol—including family history. Lack of physical activity, excessive weight, nutrient-poor diet (think foods high in added sugars, sodium and saturated fat) and smoking may play a role in raising your cholesterol.

According to the CDC, total cholesterol of over 200 mg/dL is considered high. However, there are no symptoms of high cholesterol, so be sure to discuss getting your levels checked with your medical provider.

While high cholesterol itself doesn't have symptoms, side effects of high cholesterol include heart attack and stroke, so it's important to practice prevention and discuss risk factors at your annual visit.

To reduce risk, there are several lifestyle changes you can make, like increasing exercise and focusing on a diet that is high in fiber and healthy unsaturated fats (think olive oil, salmon and nuts and seeds) while limiting excess sugar and saturated or trans fats.

Shopping for Foods to Lower Cholesterol

When grocery shopping, there are foods you'll want to focus on and foods to avoid to lower your cholesterol. To lower your cholesterol, focus on foods high in fiber, like canned or dried beans, lentils, fruits and vegetables (fresh or frozen), as well as whole grains like quinoa, oatmeal, brown rice and whole-wheat bread.

Other healthy options to focus on include those foods high in unsaturated fats like nuts and seeds—including chia and flax—as well as olive oil, avocado and foods rich in omega-3 fatty acids, like salmon. These healthy fats help protect the heart in many ways, including lowering blood pressure and triglyceride (fat) levels in the bloodstream that contribute to blocked arteries.

Some other foods you can eat that may surprise you are eggs and shrimp. Although traditionally avoided because they're high in dietary cholesterol, new evidence suggests that dietary cholesterol doesn't impact blood cholesterol as strongly as previously thought. So, while the focus should still be on eating an overall healthy diet, feel free to include these two foods in your meal plan.

When trying to lower cholesterol, work to eat fewer foods high in saturated fats—namely animal fats like butter, cream and fatty cuts of meat, such as sausages. Because they are high in saturated fat, the American Heart Association recommends limiting red meat, including beef and pork and processed meats, like deli meats and hot dogs.

Another sneaky fat that has a big impact on raising your cholesterol is trans fat. The FDA banned trans fats from foods, as they can significantly raise cholesterol and should be avoided as much as possible. However, packaged foods may still contain them because they can be listed as 0 g on the label as long as the food contains less than 0.5 g of trans fat per serving.

To identify trans fats, look at the ingredient list and try to avoid foods that say "hydrogenated" or "partially hydrogenated fats." You'll often find them in processed foods, especially processed baked goods, as well as some kinds of peanut butter, so try to opt for a natural peanut butter that contains just two ingredients: peanuts and salt.

You'll also want to limit refined sugars and simple carbohydrates like white bread, white flour, white rice and sweets, soda and alcohol. An excessive amount of these foods can raise triglycerides, so be sure to focus on whole grains and plenty of fruits and vegetables.

Healthy Foods to Lower Cholesterol

• Beans and lentils: High in soluble fiber, which reduces LDL cholesterol.
• Fish, especially salmon: Rich in omega-3 fatty acids that lower triglycerides.
• Olive oil: Contains monounsaturated fats that raise HDL and lower LDL cholesterol.
• Avocados: Packed with monounsaturated fats and fiber that lower bad cholesterol.
• Nuts and seeds, including chia and flax: Excellent sources of fiber and healthy fats, particularly omega-3s.
• Natural peanut butter or any nut butter: Provides healthy fats and protein. Choose varieties without added sugars or hydrogenated fats.
• Whole grains, such as oatmeal, quinoa, brown rice, or whole-wheat bread: Rich in fiber that reduces cholesterol absorption.
• Fruit, especially high-fiber fruits like berries, apples and pears: High in soluble fiber, which helps lower cholesterol.
• Vegetables, especially dark leafy greens and cruciferous vegetables like brussels sprouts, broccoli and cauliflower: Packed with fiber, vitamins and minerals that support cholesterol management.
• Sweet potatoes and winter squash: Rich in fiber, vitamins and antioxidants.

How to Meal-Prep Your Week of Meals

1. Prepare Cinnamon-Roll Overnight Oats to have for breakfast on Days 2 through 6.
2. Make Sweet Potato, Kale & Chicken Salad with Peanut Dressing to have for lunch on Days 2 through 5.

Day 1

Breakfast (293 calories)

• 1 serving Apple & Peanut Butter Toast

A.M. Snack (131 calories)

• 1 large pear

Lunch (387 calories)

• 1 serving Veggie & Hummus Sandwich
• 1 medium orange

P.M. Snack (206 calories)

• 1/4 cup unsalted dry-roasted almonds

Dinner (504 calories)

• 1 serving Sheet-Pan Salmon with Sweet Potatoes & Broccoli

Daily Totals: 1,521 calories, 67 g protein, 153 g carbohydrates, 37 g fiber, 76 g fat, 12 g saturated fat, 1,257 mg sodium

To Make It 2,000 Calories: Add 1/3 cup walnut halves to A.M. snack, add 1 cup nonfat plain Greek yogurt to lunch and add 1 large apple to the P.M. snack.

Day 2

Breakfast (280 calories)

• 1 serving Cinnamon-Roll Overnight Oats
• 1 5-oz. container nonfat plain Greek yogurt

A.M. Snack (206 calories)

• 1/4 cup unsalted dry-roasted almonds

Lunch (428 calories)

• 1 serving Sweet Potato, Kale & Chicken Salad with Peanut Dressing
• 1 clementine

P.M. Snack (112 calories)

• 1/2 cup cucumber, sliced
• 1/4 cup hummus

Dinner (472 calories)

• 1 serving Stuffed Sweet Potato with Hummus Dressing

Daily Totals: 1,497 calories, 85 g protein, 184 g carbohydrates, 42 g fiber, 52 g fat, 7 g saturated fat, 1,664 mg sodium

To Make It 2,000 Calories: Add 1 large apple to breakfast, add 1 large pear to A.M. snack, add 1 cup nonfat plain Greek yogurt to lunch and add 1 serving Guacamole Chopped Salad to dinner.

Day 3

Breakfast (280 calories)

• 1 serving Cinnamon-Roll Overnight Oats
• 1 5-oz. container nonfat plain Greek yogurt

A.M. Snack (131 calories)

• 1 large pear

Lunch (428 calories)

• 1 serving Sweet Potato, Kale & Chicken Salad with Peanut Dressing
• 1 clementine

P.M. Snack (197 calories)

• 1 cup nonfat plain Greek yogurt
• 1/4 cup raspberries
• 1 Tbsp. chopped walnuts

Dinner (450 calories)

• 1 serving Turkey & Sweet Potato Chili
• 1 serving Guacamole Chopped Salad

Daily Totals: 1,486 calories, 96 g protein, 158 g carbohydrates, 33 g fiber, 57 g fat, 9 g saturated fat, 1,623 mg sodium

To Make It 2,000 Calories: Add 3 Tbsp. chopped walnuts to breakfast, add 1/3 cup unsalted dry-roasted almonds to A.M. snack and add a 1-oz. slice whole-wheat baguette to dinner.

Day 4

Breakfast (280 calories)

• 1 serving Cinnamon-Roll Overnight Oats
• 1 5-oz. container nonfat plain Greek yogurt

A.M. Snack (131 calories)

• 1 large pear

Lunch (428 calories)

• 1 serving Sweet Potato, Kale & Chicken Salad with Peanut Dressing
• 1 clementine

P.M. Snack (291 calories)

• 1 medium apple
• 2 Tbsp. almond butter

Dinner (374 calories)

• 1 serving Skillet Lemon Chicken & Potatoes with Kale

Daily Totals: 1,504 calories, 84 g protein, 172 g carbohydrates, 30 g fiber, 58 g fat, 9 g saturated fat, 1,390 mg sodium

To Make It 2,000 Calories: Add 1/3 cup unsalted dry-roasted almonds to A.M. snack and add 1 serving Guacamole Chopped Salad to dinner.

Day 5

Meal-Prep Tip: In the morning, prepare the Slow-Cooker Mediterranean Diet Stew through Step 1 so it's ready in time for dinner.

Breakfast (280 calories)

• 1 serving Cinnamon-Roll Overnight Oats
• 1 5-oz. container nonfat plain Greek yogurt

A.M. Snack (193 calories)

• 25 unsalted dry-roasted almonds

Lunch (428 calories)

• 1 serving Sweet Potato, Kale & Chicken Salad with Peanut Dressing
• 1 clementine

P.M. Snack (95 calories)

• 1 medium apple

Dinner (501 calories)

• 1 serving Slow-Cooker Mediterranean Diet Stew
• 2 cups mixed greens
• 1/2 avocado, sliced
• 1 serving Citrus Vinaigrette

Meal-Prep Tip: Reserve 2 servings of the Slow-Cooker Mediterranean Diet Stew to have for lunch on Days 6 and 7.

Daily Totals: 1,496 calories, 68 g protein, 149 g carbohydrates, 35 g fiber, 74 g fat, 9 g saturated fat, 1,551 mg sodium

To Make It 2,000 Calories: Increase to 1/3 cup almonds and add 1 large pear to A.M. snack plus add 3 Tbsp. almond butter to P.M. snack.

Day 6

Breakfast (280 calories)

• 1 serving Cinnamon-Roll Overnight Oats
• 1 5-oz. container nonfat plain Greek yogurt

A.M. Snack (95 calories)

• 1 medium apple

Lunch (322 calories)

• 1 serving Slow-Cooker Mediterranean Diet Stew
• 1 large pear

P.M. Snack (244 calories)

• 1 cup nonfat plain Greek yogurt
• 1/4 cup raspberries
• 2 Tbsp. chopped walnuts

Dinner (548 calories)

• 1 serving Sheet-Pan Balsamic-Parmesan Roasted Chickpeas & Vegetables
• 2 cups mixed greens
• 1 serving Citrus Vinaigrette

Daily Totals: 1,490 calories, 66 g protein, 175 g carbohydrates, 36 g fiber, 62 g fat, 9 g saturated fat, 1,490 mg sodium

To Make It 2,000 Calories: Add 1 medium orange to breakfast, add 3 Tbsp. almond butter to A.M. snack and add 1/2 avocado, sliced, to dinner.

Day 7

Breakfast (293 calories)

• 1 serving Apple & Peanut Butter Toast

A.M. Snack (301 calories)

• 1 medium apple
• 1/4 cup unsalted dry-roasted almonds

Lunch (322 calories)

• 1 serving Slow-Cooker Mediterranean Diet Stew
• 1 large pear

P.M. Snack (116 calories)

• 3/4 cup nonfat plain Greek yogurt
• 1/4 cup raspberries

Dinner (482 calories)

• 1 serving Honey Walnut Shrimp
• 1/2 cup cooked brown rice

Daily Totals: 1,514 calories, 70 g protein, 161 g carbohydrates, 30 g fiber, 69 g fat, 9 g saturated fat, 883 mg sodium

To Make It 2,000 Calories: Add 3/4 cup nonfat plain Greek yogurt to breakfast, increase to 1/3 cup unsalted dry-roasted almonds at A.M. snack and add 1 serving Guacamole Chopped Salad to dinner.