31-Day Cholesterol-Lowering Meal Plan
A complete month of heart-healthy meals designed to help you manage your cholesterol levels.
This comprehensive 31-day meal plan combines all the low-cholesterol recipes from our collection to provide you with a full month of delicious, heart-healthy eating. Each day features three balanced meals designed to keep your cholesterol levels in check while providing optimal nutrition. The plan emphasizes foods rich in soluble fiber, omega-3 fatty acids, and plant-based proteins while limiting saturated fats and dietary cholesterol.
Key Nutritional Goals:
- Maximum 4 grams saturated fat per meal
- Minimum 6 grams fiber per meal
- Emphasis on whole grains, fruits, vegetables, and lean proteins
- Limited dietary cholesterol (under 300mg per day)
Week 1: Getting Started
Day 1
Breakfast: Fig & Ricotta Overnight Oats
Lunch: Fiber-Packed White Bean & Spinach Salad
Dinner: Sheet-Pan Chicken Fajita Bowls
Daily Totals: ~761 calories, 28g fat, 25mg cholesterol, 106g carbs, 27g fiber, 44g protein
Day 2
Breakfast: Power Berry Smoothie Bowl
Lunch: Black Bean Fajita Skillet
Dinner: Oven-Baked Salmon with roasted vegetables
Daily Nutrition Focus: High in omega-3 fatty acids from salmon, excellent fiber from beans and berries
Day 3
Breakfast: Egg White Scramble with Spinach
Lunch: Cabbage, Tofu & Edamame Salad
Dinner: Chickpea Curry over brown rice
Daily Nutrition Focus: Plant-based protein day with tofu and chickpeas
Day 4
Breakfast: Classic Overnight Oats with berries
Lunch: Butternut Squash Soup with Avocado & Chickpeas
Dinner: High-Protein Spaghetti with Chicken & Broccoli
Daily Nutrition Focus: Balanced macronutrients with whole grains and lean protein
Day 5
Breakfast: Banana Oatmeal Pancakes
Lunch: Veggie Sandwich with side salad
Dinner: Quick Shrimp Puttanesca
Daily Nutrition Focus: Seafood for heart health, whole grain pancakes for sustained energy
Day 6
Breakfast: Basic Chia Seed Pudding with fresh fruit
Lunch: Teriyaki Tofu Rice Bowls
Dinner: Black Bean Burgers with sweet potato fries
Daily Nutrition Focus: Meatless day emphasizing plant-based proteins
Day 7
Breakfast: Rise and Shine Parfait
Lunch: California Turkey Club Wrap
Dinner: Slow-Cooker Chicken & White Bean Stew
Daily Nutrition Focus: Meal prep friendly – make extra stew for later in the week
Week 2: Building Momentum
Day 8
Breakfast: Pineapple Green Smoothie
Lunch: Cranberry-Walnut Chickpea Salad
Dinner: Lentil Soup with whole grain bread
Daily Nutrition Focus: High fiber day with chickpeas and lentils
Day 9
Breakfast: Veggie Omelet Muffins (2 muffins)
Lunch: Berry-Kefir Smoothie with handful of nuts
Dinner: Sheet-Pan Chicken Fajita Bowls (leftover prep)
Daily Nutrition Focus: Probiotics from kefir support gut health
Day 10
Breakfast: Overnight Peach Oatmeal
Lunch: Black Bean Fajita Skillet
Dinner: Oven-Baked Salmon with quinoa
Daily Nutrition Focus: Omega-3s and whole grains for heart health
Day 11
Breakfast: Low-Carb Blueberry Muffins (2 muffins)
Lunch: Fiber-Packed White Bean & Spinach Salad
Dinner: Chickpea Curry
Daily Nutrition Focus: Antioxidant-rich blueberries and anti-inflammatory spices
Day 12
Breakfast: Spinach-Avocado Smoothie
Lunch: Cabbage, Tofu & Edamame Salad
Dinner: Quick Shrimp Puttanesca
Daily Nutrition Focus: Healthy fats from avocado support nutrient absorption
Day 13
Breakfast: Everything Bagel Avocado Toast
Lunch: Butternut Squash Soup with Avocado & Chickpeas
Dinner: High-Protein Spaghetti with Chicken & Broccoli
Daily Nutrition Focus: Cruciferous vegetables for added health benefits
Day 14
Breakfast: Blueberry Almond Chia Pudding
Lunch: Veggie Sandwich
Dinner: Black Bean Burgers
Daily Nutrition Focus: Meatless day with plant-based proteins and healthy fats
Week 3: Establishing Routine
Day 15
Breakfast: Whole Wheat Oatmeal Pancakes
Lunch: Teriyaki Tofu Rice Bowls
Dinner: Lentil Soup
Daily Nutrition Focus: Whole grains throughout the day for sustained energy
Day 16
Breakfast: Smoothie Bowl (Classic Berry)
Lunch: California Turkey Club Wrap
Dinner: Slow-Cooker Chicken & White Bean Stew
Daily Nutrition Focus: Lean turkey and chicken for protein without excess fat
Day 17
Breakfast: Zucchini Tomato Frittata
Lunch: Cranberry-Walnut Chickpea Salad
Dinner: Oven-Baked Salmon
Daily Nutrition Focus: Walnuts and salmon provide omega-3 fatty acids
Day 18
Breakfast: Cherry-Almond Overnight Oats
Lunch: Really Green Smoothie with whole grain crackers
Dinner: Sheet-Pan Chicken Fajita Bowls
Daily Nutrition Focus: Leafy greens for vitamins and minerals
Day 19
Breakfast: Apple Bran Muffins (2 muffins)
Lunch: Black Bean Fajita Skillet
Dinner: Chickpea Curry
Daily Nutrition Focus: High fiber from bran and beans supports cholesterol reduction
Day 20
Breakfast: Yogurt & Honey Fruit Cups
Lunch: Fiber-Packed White Bean & Spinach Salad
Dinner: Quick Shrimp Puttanesca
Daily Nutrition Focus: Probiotic yogurt supports digestive health
Day 21
Breakfast: Smoked Salmon Breakfast Wrap
Lunch: Cabbage, Tofu & Edamame Salad
Dinner: High-Protein Spaghetti with Chicken & Broccoli
Daily Nutrition Focus: Omega-3 rich salmon to start the day
Week 4: Maintaining Progress
Day 22
Breakfast: Apple Cinnamon Chia Pudding
Lunch: Butternut Squash Soup with Avocado & Chickpeas
Dinner: Black Bean Burgers
Daily Nutrition Focus: Cinnamon may help regulate blood sugar levels
Day 23
Breakfast: Baked Banana-Nut Oatmeal Cups (2 cups)
Lunch: Veggie Sandwich
Dinner: Lentil Soup
Daily Nutrition Focus: Meal prep friendly – make oatmeal cups in advance
Day 24
Breakfast: Peanut Butter & Chia Berry Jam English Muffin
Lunch: Teriyaki Tofu Rice Bowls
Dinner: Slow-Cooker Chicken & White Bean Stew
Daily Nutrition Focus: Healthy fats from peanut butter and chia seeds
Day 25
Breakfast: Muesli with Raspberries
Lunch: California Turkey Club Wrap
Dinner: Oven-Baked Salmon
Daily Nutrition Focus: Raspberries provide antioxidants and fiber
Day 26
Breakfast: Power Berry Smoothie Bowl
Lunch: Cranberry-Walnut Chickpea Salad
Dinner: Chickpea Curry
Daily Nutrition Focus: Double dose of chickpeas for plant-based protein
Day 27
Breakfast: Quinoa Breakfast Bowl
Lunch: Berry-Kefir Smoothie with whole grain toast
Dinner: Quick Shrimp Puttanesca
Daily Nutrition Focus: Quinoa provides complete protein and essential amino acids
Day 28
Breakfast: Raspberry Yogurt Cereal Bowl
Lunch: Black Bean Fajita Skillet
Dinner: High-Protein Spaghetti with Chicken & Broccoli
Daily Nutrition Focus: High-fiber cereal supports digestive health
Week 5: Final Days (Days 29-31)
Day 29
Breakfast: Fig & Ricotta Overnight Oats
Lunch: Fiber-Packed White Bean & Spinach Salad
Dinner: Black Bean Burgers
Daily Nutrition Focus: Figs provide natural sweetness and fiber
Day 30
Breakfast: Classic Overnight Oats
Lunch: Cabbage, Tofu & Edamame Salad
Dinner: Lentil Soup
Daily Nutrition Focus: Fermented cabbage supports gut health
Day 31
Breakfast: Egg White Scramble with Spinach
Lunch: Butternut Squash Soup with Avocado & Chickpeas
Dinner: Slow-Cooker Chicken & White Bean Stew
Daily Nutrition Focus: Ending the month strong with balanced, heart-healthy meals
Weekly Shopping Lists
Week 1 Shopping List
Proteins:
- Egg whites or liquid egg whites
- Boneless, skinless chicken breasts (2 lbs)
- Salmon fillets (4, 6-oz each)
- Extra-firm tofu (1 package)
- Part-skim ricotta cheese
Grains & Bread:
- Old-fashioned rolled oats
- Quinoa or brown rice
- Whole wheat bread
- Whole wheat tortillas
- Whole wheat English muffins
Canned/Packaged:
- Cannellini beans (4 cans)
- Black beans (4 cans)
- Chickpeas (2 cans)
- Diced tomatoes (2 cans)
- Fajita seasoning packet
Dairy & Alternatives:
- Almond milk (unsweetened)
- Plain Greek yogurt (nonfat)
- Low-fat milk
Fresh Produce:
- Baby spinach (2 bags)
- Mixed berries (fresh or frozen)
- Bananas
- Bell peppers (assorted colors, 6)
- Onions (3 large)
- Avocados (2)
- Tomatoes
- Cucumbers
- Carrots
- Celery
- Garlic
- Fresh herbs (cilantro, parsley)
- Lemons/limes
Pantry Staples:
- Olive oil
- Chia seeds
- Flaxseed (ground)
- Honey/maple syrup
- Vanilla extract
- Spices: cinnamon, cumin, curry powder, Italian seasoning
- Salt and pepper
- Nuts: almonds, walnuts
- Dried figs
Meal Prep Tips
Sunday Meal Prep (2-3 hours):
- Overnight Oats & Chia Puddings: Prepare 3-4 servings in mason jars for the week ahead. These last 4-5 days in the refrigerator.
- Egg Muffins: Bake a full batch of veggie omelet muffins or baked oatmeal cups. Store in refrigerator for quick grab-and-go breakfasts.
- Slow Cooker Meals: Start a slow cooker chicken stew or lentil soup on Sunday afternoon for easy dinners during the week.
- Grain Prep: Cook a large batch of brown rice, quinoa, or whole wheat pasta to use throughout the week.
- Vegetable Prep: Wash and chop vegetables for salads, stir-fries, and snacks. Store in airtight containers.
- Smoothie Packs: Pre-portion smoothie ingredients into freezer bags for quick morning blending.
Mid-Week Prep (Wednesday):
- Refresh salad ingredients
- Prepare another batch of overnight oats
- Cook additional grains if needed
Substitution Guide
For Dietary Restrictions:
Gluten-Free:
- Replace whole wheat bread/pasta with gluten-free alternatives
- Use certified gluten-free oats
- Check all packaged seasonings for gluten
Dairy-Free:
- Use plant-based milk (almond, soy, oat)
- Replace Greek yogurt with coconut yogurt
- Omit cheese or use dairy-free alternatives
Nut-Free:
- Replace almond milk with oat or soy milk
- Substitute sunflower seed butter for nut butters
- Use seeds instead of nuts for toppings
Vegan:
- Replace egg whites with tofu scramble
- Use plant-based yogurt
- Choose all plant-based protein options
Tips for Success
Grocery Shopping:
- Shop the perimeter of the store for fresh produce, lean proteins, and dairy
- Buy frozen fruits and vegetables for convenience and cost savings
- Choose whole grain products over refined grains
- Read nutrition labels to check saturated fat and cholesterol content
Cooking Methods:
- Bake, grill, steam, or sauté instead of frying
- Use cooking spray or small amounts of olive oil
- Season with herbs and spices instead of salt
- Remove skin from poultry before cooking
Portion Control:
- Use smaller plates to help control portions
- Fill half your plate with vegetables
- Measure grains and proteins until you can estimate portions accurately
- Drink water before meals to help with satiety
Lifestyle Habits:
- Eat meals at regular times each day
- Avoid skipping meals, especially breakfast
- Stay hydrated with water throughout the day
- Combine this meal plan with regular physical activity
- Get adequate sleep (7-9 hours per night)
Understanding Cholesterol-Lowering Foods
Soluble Fiber Sources (in this plan):
- Oats and oatmeal
- Beans and lentils
- Apples and berries
- Chia seeds and flaxseed
- Vegetables (especially Brussels sprouts, broccoli)
Soluble fiber binds to cholesterol in the digestive system and helps remove it from the body, potentially lowering LDL (bad) cholesterol by 5-10%.
Omega-3 Fatty Acids:
- Salmon and other fatty fish
- Chia seeds and flaxseed
- Walnuts
Omega-3s can help raise HDL (good) cholesterol and reduce triglycerides.
Plant Sterols and Stanols:
- Nuts (almonds, walnuts)
- Seeds (chia, flax)
- Legumes (beans, lentils, chickpeas)
These compounds block cholesterol absorption in the intestines.
Healthy Fats:
- Avocados
- Olive oil
- Nuts and seeds
Monounsaturated and polyunsaturated fats can help lower LDL cholesterol when they replace saturated fats.
Tracking Your Progress
Weekly Check-In:
- How many days did you follow the meal plan?
- What recipes did you enjoy most?
- What challenges did you face?
- How are you feeling physically?
Monthly Assessment:
- Schedule a cholesterol check with your healthcare provider after 30 days
- Measure any changes in weight or waist circumference
- Note improvements in energy levels, digestion, or overall well-being
- Adjust the meal plan based on your preferences and results
Target Cholesterol Levels (consult with your doctor):
- Total cholesterol: Less than 200 mg/dL
- LDL cholesterol: Less than 100 mg/dL
- HDL cholesterol: 60 mg/dL or higher
- Triglycerides: Less than 150 mg/dL
Frequently Asked Questions
Q: Can I repeat meals I really enjoy?
A: Absolutely! This meal plan is a guide. Feel free to repeat your favorite recipes more frequently.
Q: What if I don’t like a particular recipe?
A: Simply substitute it with another recipe from the same meal category (breakfast, lunch, or dinner).
Q: Can I eat snacks between meals?
A: Yes! Choose heart-healthy snacks like fresh fruit, raw vegetables with hummus, a handful of unsalted nuts, or air-popped popcorn.
Q: How quickly will I see results?
A: Dietary changes can begin to affect cholesterol levels within 2-4 weeks, but significant changes typically take 2-3 months. Consistency is key.
Q: Do I need to take cholesterol medication while following this plan?
A: Never stop or change medications without consulting your healthcare provider. This meal plan can complement medical treatment.
Q: Can I eat out while following this plan?
A: Yes! Choose grilled or baked proteins, request vegetables instead of fries, ask for dressings on the side, and avoid fried foods.
Conclusion
This 31-day cholesterol-lowering meal plan provides a structured approach to heart-healthy eating using delicious, satisfying recipes. By emphasizing whole grains, fruits, vegetables, lean proteins, and healthy fats while limiting saturated fats and dietary cholesterol, you’re taking important steps toward better cardiovascular health.
Remember that managing cholesterol is a long-term commitment. Use this month as a foundation to develop healthy eating habits that you can maintain for life. Combine this meal plan with regular physical activity, stress management, and adequate sleep for optimal results.
Always consult with your healthcare provider or a registered dietitian before making significant dietary changes, especially if you have existing health conditions or are taking medications.
Disclaimer: This meal plan is for informational purposes only and is not intended as medical advice. Individual nutritional needs vary. Consult with a healthcare professional or registered dietitian for personalized dietary recommendations.
