Low 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 low 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.

Want a version of this meal plan to print and use offline? Download the entire low cholesterol meal plan by clicking on this link.

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DAY ONE

Healthy Gallo Pinto HIGH RES

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 and multigrain bread.

Afternoon Tea

4 dried apricot halves + 20g hard cheese.

DINNER

Barley, Chicken & Vegetable Soup: Served with 4 rye crackers spread with avocado.

SUPPER/Extras

30g nuts (preferably walnuts/almonds/pecans).

 

DAY TWO

Roast Cauliflower egg salad 0169

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

Cereal and milk

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

vegetable fritta muffins 7440

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

Spicy Chickpea amp 3

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

poached eggs on toast

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

hokkien stir fry noodles with vegetables and beef

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.

Discover our super easy & delicious meal plans designed to help you achieve a healthy and balanced diet. Check out our weight loss or weight gain for the elderly meal plan today!