Lowering Cholesterol 7 Day Meal Plan
Lowering Cholesterol 7 Day Meal Plan
Eating a healthy diet can play a significant role in helping to reduce and manage cholesterol levels in the blood, in turn helping to reduce the risk of heart disease. This 7-day lowering cholesterol meal plan provides a variety of ideas and recipes that make it easy to eat the right types of healthy fats and to get enough of the type of fibre that helps manage blood cholesterol levels. Heart-healthy eating can be easy and delicious!
Notes About This Meal Plan
• Choose soy & linseed bread and oat or barley based cereals and wraps as the preferred types.
• Salad vegetables: include a mix of green leafy, yellow/orange and red coloured vegetables (eg. carrot, lettuce, cucumber, capsicum, celery and tomato).
• Choose brown/wholemeal pasta and rice.
• Include green tea daily – substitute some of your black tea for green tea.
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Day One
Breakfast
Porridge: Rolled oats with milk + fresh fruit (eg. 2 kiwi fruit or 1 apple).
Morning Tea
1 tub yoghurt + 1 tbsp linseeds.
Lunch
Healthy Gallo Pinto (1 serve)
Serve with additional green salad & multigrain bread.
Afternoon Tea
4 dried apricot halves + 20g hard cheese.
Dinner
Barley, Chicken & Vegetable Soup: Served with 4 rye crackers spread with avocado.
Snacks
30g nuts (preferably walnuts/almonds/pecans).
Day Two
Breakfast
Soy & Linseed Toast: Soy & linseed bread (toasted) with 1 tsp spread +/- honey/jam + 1 glass milk.
Morning Tea
1 pear + 20g cheese.
Lunch
Chickpea Salad Bread Roll: Mixed salad with ¾ cup canned, drained chickpeas + 1 medium multigrain bread roll spread with nut butter.
Afternoon Tea
1 orange.
Dinner
Roast Cauliflower & Egg Salad with Avocado Dressing (1 serve)
Supper/Extras
Homemade Smoothie: Made with milk + fruit (eg. a banana or berries or a mango).
Day Three
Breakfast
Wholegrain Cereal: Wholegrain flaky cereal with 1 cup milk.
Morning Tea
1 pear + 20g cheese.
Lunch
Chicken & Salad Wrap: Barley wrap including 1 slice cheese + tuna/chicken/turkey, and plenty salad vegetables.
Afternoon Tea
1 tub yoghurt topped with 30g nuts (preferably walnuts/almonds/pecans).
Dinner
Grilled Steak with Vegetables: Grilled steak (using canola or olive oil) with mashed sweet potato and steamed vegetables.
Supper/Extras
1 cup fruit salad.
Day Four
Breakfast
Easy 'On-the-Go' Breakfast Muffins
+ 1 glass milk
Morning Tea
30g nuts (preferably walnuts/almonds/pecans).
Lunch
Sardine Salad Bread Roll: Mixed salad with 1 can sardines+ 20g hard cheese + 1 medium multigrain bread roll.
Afternoon Tea
1 medium apple.
Dinner
Lentil, Vegetable & Barley Soup: Lentils with vegetables, vegetable stock and barley. Serve with toasted soy and linseed bread.
Supper/Extras
3 large figs + 1 tub yoghurt.
Day Five
Breakfast
Muesli and Linseeds with Yoghurt: + 1 serve fruit (eg. 1 cup cherries or 2 tbsp raisins, currants or sultanas).
Morning Tea
2 slices cheese slices on 4 rye crackers.
Lunch
Spicy Chickpea and Egg Soup (1 serve)
+ serve with additional vegetables or salad.
Afternoon Tea
30g mixed nuts.
Dinner
Kidney Bean Pasta: Wholemeal pasta with tomato-based sauce and ¾ cup canned, drained red kidney beans + side salad with canola oil dressing.
Supper/Extras
2 cups strawberries stirred into ¼ cup ricotta cheese, drizzled with honey.
Day Six
Breakfast
Eggs on Toast: 2 large eggs (poached or boiled) on wholegrain toast with 1 tsp spread + 1 glass of milk.
Morning Tea
2 small peaches + 30g nuts.
Lunch
Chicken Hommus Sandwich: Sandwich made with soy & linseed bread, hommus spread + tuna/chicken/turkey, and salad vegetables.
Afternoon Tea
Strawberry, Mango & Yoghurt Parfait: 200g yoghurt layered with ½ cup sliced mango and ½ cup strawberries.
Dinner
Grilled Fish with Vegetables: Grilled salmon or mackerel with brown rice and steamed vegetables.
Supper/Extras
30g cheese on crackers.
Day Seven
Breakfast
Barley Cereal: Barley based cereal with 1 cup milk.
Morning Tea
1 cup mixed berries + 1 tub yoghurt.
Lunch
Baked Beans, Spinach & Tomato on Toast: Baked beans with soy & linseed toast with 1 tsp spread+ steamed spinach and grilled tomato.
Afternoon Tea
4 dried apricot halves + 20g hard cheese.
Dinner
Stir-fried Hokkien Noodles with Beef and Vegetables: Lean beef strips and vegetables stir-fried in sesame oil and served with hokkien noodles.
Supper/Extras
30g nuts (preferably walnuts/almonds/pecans).
Learn More About Eggs And Nutrition
Not sure whether eggs may be beneficial in your situation? Learn more about how eggs may help serve your nutritional needs today.
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