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30-Day Cholesterol-Lowering Meal Plan

ByNick Garcia
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Delicious, Heart-Healthy Recipes to Lower LDL Naturally

WEEK 1: Jumpstart Your Heart Health

Day 1

Breakfast: Overnight Oats with Berries
Ingredients:

  • ½ cup rolled oats
  • 1 cup unsweetened almond milk
  • 1 tbsp chia seeds
  • ½ cup blueberries
  • 1 tbsp almond butter

Instructions:
Mix oats, chia, and almond milk in a jar. Chill overnight. Top with blueberries and almond butter.

Lunch: Lentil & Veggie Soup
Ingredients:

  • 1 cup dry lentils
  • 2 carrots, diced
  • 1 celery stalk, diced
  • 4 cups low-sodium veggie broth
  • 1 tsp olive oil
  • Spices: cumin, paprika, black pepper

Instructions:
Sauté veggies in olive oil, add lentils and broth. Simmer 30 minutes. Season and serve.

Dinner: Grilled Salmon with Quinoa & Broccoli
Ingredients:

  • 1 salmon fillet
  • ½ cup quinoa
  • 1 cup broccoli florets
  • 1 tsp olive oil, lemon juice, salt & pepper

Instructions:
Grill salmon 4 minutes per side. Steam broccoli. Cook quinoa per package. Drizzle with olive oil and lemon.

Snack: Apple slices with 10 walnuts.

Day 2

Breakfast: Greek Yogurt Parfait

  • 1 cup low-fat Greek yogurt
  • ½ cup strawberries
  • 2 tbsp flaxseeds
  • ¼ cup oats

Layer yogurt, berries, oats, and flaxseeds.

Lunch: Chickpea Spinach Salad

  • 1 cup chickpeas
  • 2 cups spinach
  • ½ avocado
  • Dressing: olive oil + lemon juice

Combine ingredients, toss with dressing.

Dinner: Baked Chicken & Sweet Potatoes

  • 1 chicken breast
  • 1 medium sweet potato
  • 1 cup Brussels sprouts

Bake at 375°F for 25 minutes. Season with garlic and pepper.

Snack: Carrot sticks with hummus.

Day 3

Breakfast: Green Smoothie

  • 1 cup spinach
  • ½ banana
  • 1 tbsp chia seeds
  • 1 cup oat milk
  • ½ cup pineapple

Blend until smooth.

Lunch: Black Bean Tacos

  • 1 cup black beans
  • 2 whole-grain tortillas
  • ½ avocado
  • Salsa, lettuce, tomato

Assemble tacos, top with salsa and avocado.

Dinner: Seared Tuna & Brown Rice

  • 1 tuna steak
  • ½ cup brown rice
  • 1 cup sautéed green beans

Sear tuna 2 minutes per side. Serve with rice and beans.

Snack: Dark chocolate square (85%) with almonds.

Day 4

Breakfast: Oatmeal Bowl

  • ½ cup rolled oats
  • 1 tbsp flaxseeds
  • ½ cup raspberries
  • 1 tbsp almond butter

Cook oats, top with flax, berries, and almond butter.

Lunch: Quinoa Power Bowl

  • ½ cup cooked quinoa
  • 1 cup kale
  • ½ cup roasted chickpeas
  • Olive oil + lemon dressing

Assemble and toss.

Dinner: Baked Cod & Roasted Veggies

  • 1 cod fillet
  • 1 cup zucchini
  • ½ cup cherry tomatoes
  • Garlic, olive oil, lemon

Bake fish and veggies at 375°F for 15–20 minutes.

Snack: Cucumber slices with guacamole.

Day 5

Breakfast: Avocado Toast

  • 1 slice whole-grain bread
  • ½ avocado
  • 1 boiled egg
  • Dash of chili flakes

Mash avocado on toast, top with egg slices.

Lunch: Lentil Tabbouleh

  • 1 cup cooked lentils
  • ½ cucumber, diced
  • ½ cup parsley
  • Olive oil + lemon dressing

Mix everything together and chill.

Dinner: Shrimp Stir-Fry

  • 1 cup shrimp
  • 1 cup mixed bell peppers
  • 2 tbsp low-sodium soy sauce
  • 1 cup brown rice

Sauté shrimp and veggies, add soy sauce. Serve with rice.

Snack: Celery sticks with almond butter.

Day 6

Breakfast: Smoothie Bowl

  • 1 frozen banana
  • ½ cup blueberries
  • 1 tbsp chia seeds
  • ½ cup almond milk

Blend into a thick smoothie, top with granola.

Lunch: Hummus Veggie Wrap

  • 1 whole-grain wrap
  • 2 tbsp hummus
  • Spinach, cucumber, carrot sticks

Roll tightly and slice in half.

Dinner: Turkey & Veggie Chili

  • 1 lb lean ground turkey
  • 1 cup kidney beans
  • 1 cup black beans
  • 1 cup tomatoes
  • Spices: cumin, chili powder

Simmer 30 minutes, garnish with avocado.

Snack: Handful of pistachios.

Day 7

Breakfast: High-Fiber Pancakes

  • ½ cup rolled oats
  • 1 mashed banana
  • 1 egg
  • 1 tsp cinnamon

Blend, cook on nonstick skillet. Serve with fresh strawberries.

Lunch: Spinach & White Bean Soup

  • 1 cup cannellini beans
  • 2 cups spinach
  • 4 cups low-sodium broth
  • Garlic & olive oil

Simmer beans and spinach in broth, season to taste.

Dinner: Grilled Mahi-Mahi & Asparagus

  • 1 mahi-mahi fillet
  • 1 cup asparagus
  • Olive oil, salt, pepper

Grill fish 4 minutes per side. Roast asparagus.

Snack: Greek yogurt with flaxseed.

WEEK 2: Keep the Momentum Going

Day 8

Breakfast: Berry Chia Pudding

  • 3 tbsp chia seeds
  • 1 cup unsweetened almond milk
  • ½ cup mixed berries
  • 1 tsp honey

Mix chia seeds and milk, refrigerate overnight. Top with berries and honey.

Lunch: Grilled Veggie Wrap

  • 1 whole-grain tortilla
  • ½ cup grilled zucchini, peppers, and mushrooms
  • 2 tbsp hummus

Spread hummus, add veggies, and roll up.

Dinner: Lemon Garlic Salmon

  • 1 salmon fillet
  • 1 tbsp olive oil
  • Lemon juice, garlic, black pepper
  • Side: steamed asparagus + ½ cup wild rice

Bake salmon at 375°F for 15 minutes. Serve with rice and asparagus.

Snack: 1 handful almonds + orange slices.

Day 9

Breakfast: Oatmeal with Apple & Walnuts

  • ½ cup rolled oats
  • ½ apple, diced
  • 1 tbsp crushed walnuts
  • Dash of cinnamon

Cook oats, stir in apple and walnuts.

Lunch: Quinoa Lentil Salad

  • ½ cup cooked quinoa
  • ½ cup cooked lentils
  • ½ cup diced cucumber & tomatoes
  • Olive oil + lemon dressing

Toss together and chill.

Dinner: Grilled Chicken & Roasted Brussels Sprouts

  • 1 chicken breast
  • 1 cup Brussels sprouts
  • 1 tsp olive oil, salt, and pepper
  • Side: baked sweet potato

Roast sprouts and sweet potato at 400°F for 20 minutes. Grill chicken 5 min per side.

Snack: Carrot sticks + guacamole.

Day 10

Breakfast: Green Detox Smoothie

  • 1 cup spinach
  • ½ banana
  • ½ avocado
  • 1 cup oat milk
  • 1 tbsp flaxseeds

Blend until smooth.

Lunch: Black Bean & Corn Salad

  • 1 cup black beans
  • ½ cup corn
  • ½ cup bell peppers
  • Cilantro + lime dressing

Mix ingredients, toss gently.

Dinner: Seared Tuna Steak with Garlic Broccoli

  • 1 tuna steak
  • 1 cup broccoli
  • Olive oil, garlic, pepper
  • Side: ½ cup quinoa

Pan-sear tuna 2 min per side, steam broccoli, serve with quinoa.

Snack: 1 dark chocolate square + 8 almonds.

Day 11

Breakfast: Avocado Toast with Tomato

  • 1 slice whole-grain bread
  • ½ avocado
  • 2 tomato slices
  • Sprinkle of hemp seeds

Mash avocado on toast, top with tomato and seeds.

Lunch: Lentil Soup with Kale

  • 1 cup lentils
  • 2 cups kale
  • 4 cups low-sodium broth
  • Garlic, onion, olive oil

Simmer 30 minutes, season to taste.

Dinner: Baked Cod with Herb Roasted Veggies

  • 1 cod fillet
  • 1 cup carrots & zucchini
  • Lemon, olive oil, oregano
  • Side: ½ cup wild rice

Bake fish and veggies at 375°F for 20 minutes.

Snack: Cucumber slices + hummus.

Day 12

Breakfast: Greek Yogurt Bowl

  • 1 cup Greek yogurt
  • ½ cup raspberries
  • 1 tbsp flaxseeds
  • 1 tsp honey

Top yogurt with raspberries, flaxseeds, and honey.

Lunch: Chickpea Quinoa Power Bowl

  • ½ cup cooked quinoa
  • ½ cup chickpeas
  • Roasted bell peppers + spinach
  • Lemon-tahini dressing

Assemble, drizzle dressing.

Dinner: Grilled Shrimp Stir-Fry

  • 1 cup shrimp
  • 1 cup broccoli + carrots
  • Low-sodium soy sauce
  • Side: ½ cup brown rice

Stir-fry shrimp and veggies, add soy sauce. Serve with rice.

Snack: Apple slices + almond butter.

Day 13

Breakfast: High-Fiber Pancakes

  • ½ cup rolled oats
  • 1 banana
  • 1 egg
  • Dash of cinnamon

Blend ingredients, cook on skillet, serve with strawberries.

Lunch: Spinach White Bean Salad

  • 1 cup white beans
  • 2 cups spinach
  • ½ cucumber
  • Lemon olive oil dressing

Toss all ingredients.

Dinner: Grilled Turkey Burgers

  • 1 lean turkey patty
  • Lettuce wrap or whole-grain bun
  • Tomato, onion, avocado
  • Side: roasted zucchini

Grill 4 min per side, assemble burger.

Snack: A handful of walnuts.

Day 14

Breakfast: Berry Oatmeal Bowl

  • ½ cup rolled oats
  • ½ cup strawberries
  • 1 tbsp chia seeds
  • Splash of almond milk

Cook oats, stir in berries and chia.

Lunch: Lentil & Roasted Veggie Salad

  • 1 cup cooked lentils
  • Roasted sweet potatoes, beets, and carrots
  • Tahini dressing

Toss together.

Dinner: Baked Salmon with Lemon Dill

  • 1 salmon fillet
  • Fresh dill, garlic, lemon slices
  • Side: sautéed spinach + wild rice

Bake salmon at 375°F for 15 min.

Snack: 1 dark chocolate square + almonds.

WEEK 3: Deep Cholesterol Reset

Day 15

Breakfast: Mango Spinach Smoothie

  • 1 cup spinach
  • 1 cup frozen mango
  • 1 tbsp chia seeds
  • 1 cup oat milk

Blend until creamy.

Lunch: Mediterranean Chickpea Bowl

  • 1 cup chickpeas
  • ½ cup quinoa
  • Cucumbers, tomatoes, red onions
  • Olive oil + lemon

Mix and chill.

Dinner: Grilled Mahi-Mahi with Garlic Green Beans

  • 1 mahi-mahi fillet
  • 1 cup green beans
  • Olive oil, garlic, pepper
  • Side: roasted sweet potatoes

Grill fish, sauté beans, serve.

Snack: Carrot sticks + hummus.

WEEK 3: Deep Cholesterol Reset (continued)

Day 16

Breakfast: Strawberry Banana Chia Smoothie

  • 1 cup strawberries
  • ½ banana
  • 1 tbsp chia seeds
  • 1 cup unsweetened almond milk
    Blend and serve cold.

Lunch: Lentil & Avocado Wrap

  • 1 whole-grain tortilla
  • ½ cup cooked lentils
  • ¼ avocado, sliced
  • Spinach, cucumber, hummus
    Spread hummus, add fillings, roll up.

Dinner: Garlic Herb Baked Cod

  • 1 cod fillet
  • 1 tbsp olive oil, garlic, lemon juice
  • Side: roasted asparagus + quinoa
    Bake cod at 375°F for 15 minutes.

Snack: A handful of pistachios.

Day 17

Breakfast: High-Fiber Blueberry Oatmeal

  • ½ cup oats
  • ½ cup blueberries
  • 1 tbsp flaxseed
  • Cinnamon + almond milk
    Cook oats, stir in blueberries and flax.

Lunch: Chickpea & Kale Caesar Salad

  • 1 cup chickpeas
  • 2 cups kale
  • 1 tbsp tahini dressing
    Toss chickpeas and kale, drizzle with dressing.

Dinner: Lemon Garlic Salmon & Spinach

  • 1 salmon fillet
  • Fresh garlic, lemon, olive oil
  • Side: sautéed spinach + wild rice
    Bake salmon at 375°F for 15 minutes.

Snack: Apple slices + almond butter.

Day 18

Breakfast: Green Protein Smoothie

  • 1 cup spinach
  • ½ banana
  • 1 tbsp peanut butter
  • 1 cup oat milk
    Blend until creamy.

Lunch: Quinoa Mediterranean Bowl

  • ½ cup cooked quinoa
  • ½ cup cucumbers, tomatoes, red onions
  • 1 tbsp olive oil, lemon juice
    Toss together.

Dinner: Turkey Veggie Stir-Fry

  • 1 cup lean ground turkey
  • 1 cup bell peppers + broccoli
  • Low-sodium soy sauce
    Sauté turkey and veggies, serve with brown rice.

Snack: Dark chocolate square + walnuts.

Day 19

Breakfast: Cinnamon Apple Overnight Oats

  • ½ cup rolled oats
  • 1 cup almond milk
  • ½ apple, diced
  • Cinnamon + chia seeds
    Refrigerate overnight, stir before serving.

Lunch: Lentil Soup & Avocado Toast

  • 1 cup cooked lentils
  • 4 cups broth, spinach, carrots
  • 1 slice whole-grain toast + avocado
    Simmer soup 20 minutes, serve with toast.

Dinner: Grilled Shrimp Skewers

  • 1 cup shrimp
  • Lemon juice, garlic, paprika
  • Side: roasted zucchini + quinoa
    Grill shrimp 2–3 min per side.

Snack: Cucumber slices + hummus.

Day 20

Breakfast: Peanut Butter Banana Smoothie

  • 1 frozen banana
  • 1 tbsp peanut butter
  • 1 cup oat milk
  • 1 tbsp flaxseeds
    Blend until smooth.

Lunch: Spinach & White Bean Salad

  • 1 cup white beans
  • 2 cups spinach
  • Cucumbers, tomatoes
  • Olive oil + balsamic dressing
    Toss and chill.

Dinner: Baked Salmon & Garlic Broccoli

  • 1 salmon fillet
  • Lemon slices, olive oil, garlic
  • Side: roasted broccoli + brown rice
    Bake at 375°F for 15 minutes.

Snack: Greek yogurt + berries.

Day 21

Breakfast: Avocado Toast with Hemp Seeds

  • 1 slice whole-grain bread
  • ½ avocado
  • Sprinkle hemp seeds, chili flakes

Lunch: Chickpea Spinach Power Bowl

  • ½ cup chickpeas
  • ½ cup quinoa
  • Roasted bell peppers, spinach
  • Lemon-tahini dressing

Dinner: Garlic Herb Chicken & Sweet Potatoes

  • 1 chicken breast
  • 1 cup roasted sweet potatoes
  • 1 cup steamed green beans
    Bake chicken 25 min at 375°F.

Snack: 1 handful almonds + dark chocolate square.

WEEK 4: Sustain & Solidify Your Results

Day 22

Breakfast: Mango Chia Pudding

  • 3 tbsp chia seeds
  • 1 cup almond milk
  • ½ cup diced mango
    Refrigerate overnight, top with mango.

Lunch: Lentil & Veggie Quinoa Bowl

  • ½ cup lentils
  • ½ cup quinoa
  • Roasted zucchini, tomatoes
  • Lemon dressing

Dinner: Pan-Seared Tuna & Sautéed Spinach

  • 1 tuna steak
  • Olive oil, garlic, pepper
  • Side: brown rice
    Sear tuna 2 min per side.

Snack: Carrot sticks + hummus.

Day 23

Breakfast: Strawberry Oat Smoothie

  • 1 cup strawberries
  • ½ banana
  • 1 tbsp chia seeds
  • 1 cup oat milk
    Blend until smooth.

Lunch: Mediterranean Chickpea Salad

  • 1 cup chickpeas
  • Cucumbers, cherry tomatoes, olives
  • Olive oil + lemon dressing
    Toss and serve.

Dinner: Lemon Herb Cod

  • 1 cod fillet
  • Garlic, parsley, olive oil
  • Side: roasted asparagus + quinoa

Snack: Greek yogurt + flaxseeds.

Day 24

Breakfast: Cinnamon Berry Overnight Oats

  • ½ cup oats
  • 1 cup almond milk
  • ½ cup raspberries
  • Cinnamon + chia seeds
    Refrigerate overnight.

Lunch: Spinach & Chickpea Wrap

  • Whole-grain wrap
  • ½ cup chickpeas
  • Spinach, cucumber, hummus
    Roll and enjoy.

Dinner: Turkey Chili

  • 1 lb lean ground turkey
  • Kidney beans, black beans, tomatoes
  • Chili powder, paprika
    Simmer 30 minutes.

Snack: Apple slices + walnuts.

Day 25

Breakfast: Avocado Banana Smoothie

  • ½ avocado
  • ½ frozen banana
  • 1 cup oat milk
  • 1 tbsp flaxseeds
    Blend until creamy.

Lunch: Quinoa Tabbouleh

  • ½ cup quinoa
  • Cucumbers, parsley, tomatoes
  • Olive oil + lemon juice
    Chill before serving.

Dinner: Grilled Salmon with Garlic Brussels Sprouts

  • 1 salmon fillet
  • Roasted Brussels sprouts
  • Side: wild rice
    Bake salmon at 375°F for 15 minutes.

Snack: Dark chocolate square + almonds.

Day 26

Breakfast: Chia Berry Yogurt Bowl

  • 1 cup Greek yogurt
  • ½ cup blueberries
  • 1 tbsp chia seeds
  • Drizzle of honey

Lunch: Black Bean Burrito Bowl

  • 1 cup black beans
  • Brown rice, corn, salsa
  • Avocado slices
    Layer everything, squeeze lime juice on top.

Dinner: Garlic Herb Shrimp Skillet

  • 1 cup shrimp
  • Lemon juice, garlic, paprika
  • Side: sautéed spinach + quinoa

Snack: Pistachios + cucumber slices.

Day 27

Breakfast: Cinnamon Almond Oatmeal

  • ½ cup oats
  • 1 tbsp almond butter
  • ½ banana slices
  • Dash cinnamon
    Cook oats, top with almond butter and banana.

Lunch: Lentil & Roasted Veggie Salad

  • 1 cup lentils
  • Roasted sweet potatoes + zucchini
  • Lemon tahini dressing

Dinner: Pan-Seared Salmon & Garlic Green Beans

  • 1 salmon fillet
  • 1 cup green beans
  • Olive oil, garlic
    Sear salmon 3 min per side.

Snack: Greek yogurt + flaxseeds.

Day 28

Breakfast: Green Power Smoothie

  • 1 cup spinach
  • ½ avocado
  • 1 cup almond milk
  • 1 tbsp chia seeds
    Blend until smooth.

Lunch: Chickpea Hummus Wrap

  • Whole-grain wrap
  • ½ cup chickpeas
  • Hummus, cucumber, spinach
    Roll and enjoy.

Dinner: Lemon Dill Cod & Roasted Carrots

  • 1 cod fillet
  • Lemon, dill, garlic
  • Side: roasted carrots + wild rice
    Bake fish 15 min at 375°F.

Snack: Apple slices + almonds.

Day 29

Breakfast: Raspberry Almond Overnight Oats

  • ½ cup oats
  • 1 cup oat milk
  • ½ cup raspberries
  • 1 tbsp almond butter
    Refrigerate overnight.

Lunch: White Bean Spinach Soup

  • 1 cup white beans
  • 2 cups spinach
  • 4 cups broth
  • Garlic + onion
    Simmer until warm.

Dinner: Garlic Lemon Shrimp Tacos

  • 1 cup shrimp
  • Corn tortillas, salsa, avocado
  • Side: shredded cabbage slaw
    Grill shrimp 2 min per side, assemble tacos.

Snack: Dark chocolate square + walnuts.

Day 30

Breakfast: Blueberry Chia Yogurt Bowl

  • 1 cup Greek yogurt
  • ½ cup blueberries
  • 1 tbsp chia seeds
  • 1 tsp honey

Lunch: Quinoa & Lentil Buddha Bowl

  • ½ cup quinoa
  • ½ cup lentils
  • Roasted sweet potatoes, kale
  • Tahini dressing

Dinner: Baked Salmon Celebration Plate

  • 1 salmon fillet
  • Roasted asparagus + garlic green beans
  • Side: wild rice
    Bake salmon 15 min at 375°F.

Snack: Carrot sticks + hummus.

Key Takeaways

  • Focus on fiber-rich foods: oats, beans, lentils, fruits, vegetables
  • Choose healthy fats: olive oil, avocados, nuts, fatty fish
  • Minimize processed foods, sugar, and trans fats
  • Stay consistent — real cholesterol improvements come from daily habits

Related posts:

Chicken Cordon Bleu
14-Day Keto Meal Plan To Lose 1 Pound Per Day
80 Simple Keto Recipes
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Nick's programs have helped over 50,000 people all over the world. He's been a Holistic Nutritionist and Certified Nutrition Specialist for 20 years. He takes regular diet programs and "healthifies" them turning them into fat-burning metabolism boosting programs. If you want to learn more about health focused fat loss, click "Programs" to learn more!

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