Low Cholesterol Meal Plan and Grocery List
(***Watch for any food allergies and avoid those***)
Here's your 1,800 kcal Low Cholesterol Diet Meal Plan along with the grocery list:
🍽️ 1,800 kcal Low Cholesterol Diet Meal Plan
Total Calories: ~1,800 kcal/day
Macronutrient Ratio:
Carbohydrates: ~50%
Protein: ~20-25%
Healthy Fats: ~25-30%
Key Focus:
✅ High fiber
✅ Healthy plant-based fats
✅ Lean proteins (plant-based & fish)
✅ Avoids saturated & trans fats
📅 Meal Plan
🥣 Breakfast (~450 kcal)
✅ Option 1: Oatmeal with Berries & Almonds
½ cup oats (150 kcal)
½ cup almond milk (30 kcal)
½ cup mixed berries (35 kcal)
1 tbsp almonds (70 kcal)
1 tsp honey (15 kcal)
✅ Option 2: Avocado Toast on Whole Wheat
1 slice whole wheat bread (80 kcal)
½ avocado (120 kcal)
1 tsp chia seeds (10 kcal)
1 tsp lemon juice (5 kcal)
1 cup unsweetened almond milk (30 kcal)
🍲 Lunch (~500 kcal)
✅ Option 1: Grilled Salmon & Quinoa Salad
3 oz grilled salmon (175 kcal)
½ cup cooked quinoa (110 kcal)
1 cup mixed greens (15 kcal)
½ cup cherry tomatoes (15 kcal)
1 tbsp olive oil + balsamic vinegar dressing (120 kcal)
✅ Option 2: Lentil Soup with Whole Grain Bread
1 cup homemade lentil soup (180 kcal)
1 slice whole wheat bread (80 kcal)
1 tsp olive oil drizzle (40 kcal)
1 cup steamed spinach (40 kcal)
🥗 Snack 1 (~150 kcal)
✅ Option 1: Hummus & Veggies
3 tbsp hummus (90 kcal)
½ cup cucumber & carrots (30 kcal)
✅ Option 2: Mixed Nuts & Dark Chocolate
5 almonds & 5 walnuts (70 kcal)
1 small square dark chocolate (70% cocoa) (60 kcal)
🍛 Dinner (~550 kcal)
✅ Option 1: Stir-Fried Tofu & Brown Rice
½ cup cooked brown rice (110 kcal)
½ cup stir-fried tofu (100 kcal)
1 cup mixed bell peppers & zucchini (50 kcal)
1 tbsp soy sauce (10 kcal)
1 tsp sesame oil (45 kcal)
✅ Option 2: Grilled Portobello Mushrooms & Sweet Potatoes
1 grilled portobello mushroom (35 kcal)
½ cup roasted sweet potatoes (100 kcal)
1 tbsp olive oil (120 kcal)
1 cup steamed broccoli (50 kcal)
🍎 Snack 2 (~150 kcal)
✅ Option 1: Apple & Almond Butter
½ apple (40 kcal)
1 tbsp natural almond butter (100 kcal)
✅ Option 2: Berry Smoothie with Almond Milk
½ cup mixed berries (35 kcal)
½ cup almond milk (30 kcal)
1 tbsp flaxseeds (50 kcal)
🛒 Grocery List (1 Week)
Protein & Dairy Alternatives
✅ Tofu (1 block)
✅ Salmon (1 lb)
✅ Lentils (2 cups)
✅ Almond milk (1 quart)
✅ Hummus (1 small container)
Fruits
✅ Apples (4)
✅ Mixed berries (2 cups)
✅ Avocados (3)
✅ Bananas (2)
Vegetables
✅ Mixed greens (1 bag)
✅ Cherry tomatoes (1 pint)
✅ Spinach (1 bunch)
✅ Kale (1 bunch)
✅ Broccoli (2 heads)
✅ Bell peppers (2)
✅ Zucchini (1)
✅ Mushrooms (Portobello, 2)
✅ Carrots (2 large)
✅ Cucumber (1)
Grains & Legumes
✅ Oats (2 cups)
✅ Quinoa (1 cup)
✅ Brown rice (2 cups)
✅ Whole wheat bread (1 loaf)
Healthy Fats & Nuts
✅ Almonds (1 cup)
✅ Walnuts (1 cup)
✅ Chia seeds (1 small bag)
✅ Flaxseeds (1 small bag)
✅ Olive oil (1 bottle)
Condiments & Miscellaneous
✅ Dark chocolate (70% cocoa, 1 bar)
✅ Balsamic vinegar (1 small bottle)
✅ Soy sauce (1 small bottle)
✅ Sesame oil (1 small bottle)
✅ Garlic (1 bulb)
✅ Turmeric (1 small container)
✔️ Key Benefits
✅ Lowers Cholesterol Naturally: High fiber & plant-based fats
✅ Heart-Healthy: No saturated fats, only healthy omega-3s
✅ Nutrient-Dense: Supports overall health