Meal Plan at a Glance
DAYS
1
2
3
4
5
6
7
MEALS
Breakfast:
Berry-Green Tea Smoothie
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Lunch:
Veggie & Hummus Sandwich, Apple
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Dinner:
Lemony-Garlic Salmon, Spinach-Sweet Potato Salad
Breakfast:
PB-Banana-Blueberry Overnight Oats
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Lunch:
Roasted Veggie Pesto Bowl
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Dinner:
Chicken Fajita Soup, Citrus-Arugula Salad
Breakfast:
PB-Banana-Blueberry Overnight Oats
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Lunch:
Roasted Veggie Pesto Bowl
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Dinner: Kale & Chickpea Grain Bowl
Breakfast:
PB-Banana-Blueberry Overnight Oats
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Lunch:
Roasted Veggie Pesto Bowl
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Dinner:
Crispy Oven-Fried Fish Tacos
Breakfast:
Berry-Green Tea Smoothie
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Lunch:
Roasted Veggie Pesto Bowl
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Dinner:
Teriyaki Chicken Salad, Wheat Baguette
Breakfast:
Greek Yogurt, Chia Jam & Peach
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Lunch:
No-Cook Black Bean Salad, Apple
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Dinner: Stuffed Sweet Potato w/ Hummus
Breakfast:
Greek Yogurt, Chia Jam & Peach
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Lunch:
No-Cook Black Bean Salad, Apple
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Dinner:
Roast Pork & Asparagus Bowl
DAILY TOTALS
Calories: 1,778 Fat: 79g Protein: 81g Carb: 208g Fiber: 53g Sodium: 1,432mg
Calories: 1,821 Fat: 77g Protein: 83g Carb: 216g Fiber: 43g Sodium: 1,505mg
Calories: 1,797 Fat: 73g Protein: 70g Carb: 230g Fiber: 41g Sodium: 1,194mg
Calories: 1,821 Fat: 69g Protein: 83g Carb: 237g Fiber: 44g Sodium: 1,338mg
Calories: 1,797 Fat: 62g Protein: 88g Carb: 242g Fiber: 50g Sodium: 1,583mg
Calories: 1,785 Fat: 62g Protein: 91g Carb: 238g Fiber: 58g Sodium: 1,349mg
Calories: 1,800 Fat: 80g Protein: 105g Carb: 190g Fiber: 44g Sodium: 1,331mg
Week 1
Day 1
Daily Totals: 1,778 calories, 79g fat, 14g saturated fat, 81g protein, 208g carbohydrate, 53g fiber, 1,432mg sodium
Breakfast (401 calories)
Berry–Green Tea Smoothie
Lunch (387 calories)
- Serve with: 1 medium orange
Dinner (670 calories)
Lemony-Garlic Pan-Seared Salmon
Spinach Salad with Roasted Sweet Potatoes, White Beans & Basil
Snacks
- 1 cup low-fat plain kefir (115 calories)
Make it 1,500 calories: Substitute 1 medium apple for the orange at lunch and omit both snacks.
Make it 2,000 calories: Add 1 slice whole-wheat bread with 1 Tbsp. natural peanut butter to breakfast, plus add ½ cup blueberries to the kefir snack.
Day 2
Daily Totals: 1,821 calories, 77g fat, 11g saturated fat, 83g protein, 216g carbohydrate, 43g fiber, 1,505mg sodium
Breakfast (419 calories)
High-Protein Peanut Butter, Banana & Blueberry Overnight Oats
Lunch (484 calories)
Meal-Prep Roasted Vegetable Bowls with Pesto
Dinner (495 calories)
Snacks
Make it 1,500 calories: Reduce to ½ serving (1 ball) Chai Energy Balls and omit the Cottage Cheese Snack Jar snack.
Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds as a snack.
Day 3
Daily Totals: 1,797 calories, 73g fat, 9g saturated fat, 70g protein, 230g carbohydrate, 41g fiber, 1,194mg sodium
Breakfast (419 calories)
Lunch (484 calories)
Dinner (520 calories)
Kale & Chickpea Grain Bowls
Snacks
Cottage Cheese–Berry Bowl
Make it 1,500 calories: Reduce to ½ serving (1 ball) Chai Energy Balls and omit the Cottage Cheese-Berry Bowl snack.
Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds as a snack.
Day 4
Daily Totals: 1,821 calories, 69g fat, 9g saturated fat, 83g protein, 237g carbohydrate, 44g fiber, 1,338mg sodium
Breakfast (419 calories)
Lunch (484 calories)
Dinner (496 calories)
Crispy Oven-Fried Fish Tacos
Snacks
Make it 1,500 calories: Reduce to ½ serving (1 ball) Chai Energy Balls and omit the Cottage Cheese Snack Jar snack.
Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds as a snack.
Day 5
Daily Totals: 1,797 calories, 62g fat, 11g saturated fat, 88g protein, 242g carbohydrate, 50g fiber, 1,583mg sodium
Breakfast (401 calories)
Lunch (484 calories)
Dinner (455 calories)
- Serve with: 1-oz. slice whole-wheat baguette
Snacks
Make it 1,500 calories: Reduce to ½ serving (1 ball) Chai Energy Balls and omit the Cottage Cheese Snack Jar snack.
Make it 2,000 calories: Add 1 slice whole-wheat bread with 1 Tbsp. natural peanut butter to breakfast.
Day 6
Daily Totals: 1,785 calories, 62g fat, 8g saturated fat, 91g protein, 238g carbohydrate, 58g fiber, 1,349mg sodium
Breakfast (349 calories)
- 1 cup nonfat plain strained (Greek-style) yogurt
No-Added-Sugar Chia Seed Jam
- Serve with: 1 medium peach, sliced
- Serve with: 3 Tbsp. chopped walnuts
Lunch (417 calories)
- Serve with: 1 medium apple
Dinner (472 calories)
Stuffed Sweet Potato with Hummus Dressing
Snacks
White Bean–Stuffed Mini Bell Peppers
Make it 1,500 calories: Omit apple at lunch and omit the Cottage Cheese Snack Jar snack.
Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to the apple at lunch.
Day 7
Daily Totals: 1,800 calories, 80g fat, 9g saturated fat, 105g protein, 190g carbohydrate, 44g fiber, 1,331mg sodium
Breakfast (349 calories)
Lunch (417 calories)
Dinner (400 calories)
Roast Pork, Asparagus & Cherry Tomato Bowl
Snacks
Make it 1,500 calories: Omit the apple at lunch and omit the almonds snack.
Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to the apple at lunch.
Week 2
Day 8
Daily Totals: 1,794 calories, 82g fat, 13g saturated fat, 86g protein, 197g carbohydrate, 51g fiber, 1,572mg sodium
Breakfast (346 calories)
Orange-Peach Chia Seed Smoothie
Lunch (387 calories)
Dinner (514 calories)
Ginger-Dill Salmon with Cucumber & Avocado Salad
Snacks
Make it 1,500 calories: Omit the orange at lunch and omit Cottage Cheese Snack Jar snack.
Make it 2,000 calories: Add 1 slice whole-wheat bread with 1 Tbsp. natural peanut butter to breakfast.
Day 9
Daily Totals: 1,804 calories, 81g fat, 11g saturated fat, 89g protein, 198g carbohydrate, 50g fiber, 1,403mg sodium
Breakfast (351 calories)
Make These Apple-Cinnamon Baked Oats After You Go Apple Picking
- ½ cup nonfat plain strained (Greek-style) yogurt
Lunch (381 calories)
Vegan Superfood Grain Bowls
Dinner (625 calories)
Slow-Cooker Chicken & White Bean Stew
Tomato, Cucumber & White-Bean Salad with Basil Vinaigrette
Snacks
- 1 serving Chai Energy Balls (206 calories)
- ¼ cup unsalted dry-roasted almonds + 1 clementine (241 calories)
Make it 1,500 calories: Omit the yogurt at breakfast and omit the almonds + clementine snack.
Make it 2,000 calories: Add 1 serving Cottage Cheese Snack Jar with Fruit as a snack.
Day 10
Daily Totals: 1,782 calories, 68g fat, 10g saturated fat, 101g protein, 205g carbohydrate, 50g fiber, 1,627mg sodium
Breakfast (351 calories)
Lunch (381 calories)
Dinner (625 calories)
Snacks
Make it 1,500 calories: Omit the yogurt at breakfast and omit Cottage Cheese Snack Jar snack.
Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds as a snack.
Day 11
Daily Totals: 1,796 calories, 78g fat, 13g saturated fat, 79g protein, 214g carbohydrate, 42g fiber, 1,119mg sodium
Breakfast (351 calories)
Lunch (381 calories)
Dinner (428 calories)
Butternut Squash & Black Bean Enchiladas
Snacks
Make it 1,500 calories: Omit the yogurt at breakfast and omit the Berry & Flax Smoothie snack.
Make it 2,000 calories: Omit the yogurt at breakfast and add 1 serving Guacamole Chopped Salad to dinner.
Day 12
Daily Totals: 1,800 calories, 73g fat, 10g saturated fat, 77g protein, 228g carbohydrate, 42g fiber, 1,349mg sodium
Breakfast (351 calories)
Lunch (381 calories)
Dinner (432 calories)
- Serve with: ½ cup cooked brown rice
Snacks
Make it 1,500 calories: Omit the yogurt at breakfast and omit the Berry & Flax Smoothie snack.
Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to lunch.
Day 13
Daily Totals: 1,796 calories, 81g fat, 11g saturated fat, 97g protein, 186g carbohydrate, 41g fiber, 727mg sodium
Breakfast (346 calories)
Lunch (430 calories)
Mason Jar Power Salad with Chickpeas & Tuna
Dinner (360 calories)
Peppery Barbecue-Glazed Shrimp with Vegetables & Orzo
Snacks
Cottage Cheese Snack Jar with Fruit
- ¼ cup unsalted dry-roasted almonds + 1 clementine (241 calories)
Make it 1,500 calories: Reduce to ½ serving (1 ball) Chai Energy Balls and omit the Cottage Cheese Snack Jar with Fruit snack.
Make it 2,000 calories: Add 1 serving Citrus-Arugula Salad to dinner.
Day 14
Daily Totals: 1,806 calories, 82g fat, 12g saturated fat, 96g protein, 187g carbohydrate, 38g fiber, 706mg sodium
Breakfast (346 calories)
Lunch (430 calories)
Dinner (565 calories)
Pistachio-Crusted Chicken with Warm Barley Salad
Snacks
Make it 1,500 calories: Reduce to ½ serving (1 ball) Chai Energy Balls and omit the Cottage Cheese Snack Jar with Fruit snack.
Make it 2,000 calories: Add 1 slice whole-wheat bread with 1 Tbsp. natural peanut butter to breakfast.
Week 3
Day 15
Daily Totals: 1,786 calories, 72g fat, 11g saturated fat, 85g protein, 222g carbohydrate, 58g fiber, 967mg sodium
Breakfast (401 calories)
Lunch (417 calories)
Dinner (425 calories)
Salmon with Lemon-Herb Orzo & Broccoli
Snacks
Make it 1,500 calories: Omit the apple at lunch and omit the Cottage Cheese Snack Jar with Fruit snack.
Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to the apple at lunch.
Day 16
Daily Totals: 1,785 calories, 93g fat, 14g saturated fat, 82g protein, 182g carbohydrate, 43g fiber, 1,338mg sodium
Breakfast (584 calories)
Shredded Wheat with Raisins & Walnuts
Lunch (364 calories)
Spicy Slaw Bowls with Shrimp & Edamame
Dinner (565 calories)
Pineapple & Avocado Salad
Snacks
Make it 1,500 calories: Omit both snacks.
Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds as a snack.
Day 17
Daily Totals: 1,794 calories, 79g fat, 13g saturated fat, 113g protein, 178g carbohydrate, 40g fiber, 1,122mg sodium
Breakfast (346 calories)
Lunch (364 calories)
Dinner (514 calories)
Chicken & Vegetable Penne with Parsley-Walnut Pesto
Snacks
- 1 serving Blueberry Cobbler Energy Balls (185 calories)
- 1 ¼ cup nonfat plain strained (Greek-style) yogurt + ½ cup blueberries (208 calories)
- ¼ cup unsalted dry-roasted shelled pistachios (176 calories)
Make it 1,500 calories: Reduce to ½ serving (1 ball) Blueberry Cobbler Energy Balls and omit the yogurt + blueberries snack.
Make it 2,000 calories: Add 1 medium orange to lunch and add 1 serving Massaged Kale Salad to dinner.
Day 18
Daily Totals: 1,800 calories, 92g fat, 14g saturated fat, 81g protein, 191g carbohydrate, 43g fiber, 1,093mg sodium
Breakfast (584 calories)
Lunch (364 calories)
Dinner (454 calories)
Brothy Lemon-Garlic Beans
Snacks
Make it 1,500 calories: Reduce to ½ serving (1 ball) Blueberry Cobbler Energy Balls and omit the pistachios + clementine snack.
Make it 2,000 calories: Add 1 serving Cottage Cheese Snack Jar as a snack.
Day 19
Daily Totals: 1,809 calories, 92g fat, 12g saturated fat, 86g protein, 184g carbohydrate, 40g fiber, 1,044mg sodium
Breakfast (584 calories)
Lunch (364 calories)
Dinner (458 calories)
Ratatouille with White Beans & Polenta
Snacks
Make it 1,500 calories: Reduce to ½ serving (1 ball) Blueberry Cobbler Energy Balls and omit the Cottage Cheese Snack Jar snack.
Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds as a snack.
Day 20
Daily Totals: 1,796 calories, 60g fat, 10g saturated fat, 110g protein, 222g carbohydrate, 54g fiber, 1,211mg sodium
Breakfast (401 calories)
Lunch (409 calories)
Avocado, Tomato & Chicken Sandwich
- Serve with: 1 medium orange
Dinner (459 calories)
Seared Tuna with Bulgur & Chickpea Salad
Snacks
Make it 1,500 calories: Omit the orange at lunch and omit the Cottage Cheese Snack Jar snack.
Make it 2,000 calories: Add 1 slice whole-wheat bread with 1 Tbsp. natural peanut butter to breakfast.
Day 21
Daily Totals: 1,800 calories, 75g fat, 12g saturated fat, 86g protein, 216g carbohydrate, 49g fiber, 601mg sodium
Breakfast (401 calories)
Lunch (409 calories)
Dinner (414 calories)
High-Protein Pasta with Peas
Snacks
Make it 1,500 calories: Omit the orange at lunch and omit the Cottage Cheese Snack Jar snack.
Make it 2,000 calories: Add 1 slice whole-wheat bread with 1 Tbsp. natural peanut butter to breakfast.
Week 4
Day 22
Daily Totals: 1,816 calories, 83g fat, 12g saturated fat, 77g protein, 217g carbohydrate, 50g fiber, 996mg sodium
Breakfast (584 calories)
Lunch (409 calories)
Dinner (595 calories)
High-Protein Black Bean Salad
Snacks
Make it 1,500 calories: Omit the orange at lunch and omit both snacks.
Make it 2,000 calories: Add 1 serving Cottage Cheese Snack Jar as a snack.
Day 23
Daily Totals: 1,779 calories, 89g fat, 14g saturated fat, 93g protein, 165g carbohydrate, 41g fiber, 1,815mg sodium
Breakfast (478 calories)
High-Protein Blueberry & Peanut Butter Chia Pudding
Lunch (498 calories)
Chickpea & Roasted Red Pepper Lettuce Wraps with Tahini Dressing
Dinner (531 calories)
Maple-Miso Chicken Thighs, Brussels Sprouts & Spaghetti Squash
Snacks
Make it 1,500 calories: Omit both snacks.
Make it 2,000 calories: Add 1 serving Cottage Cheese Snack Jar as a snack.
Day 24
Daily Totals: 1,809 calories, 91g fat, 14g saturated fat, 77g protein, 183g carbohydrate, 43g fiber, 1,525mg sodium
Breakfast (478 calories)
Lunch (498 calories)
Dinner (432 calories)
Pesto Pasta with Peas & Tomatoes
Tomato Salad with Lemon-Basil Vinaigrette
Snacks
Make it 1,500 calories: Reduce to ½ serving (1 ball) Blueberry Cobbler Energy Balls and omit the Cottage Cheese Snack Jar with Fruit snack.
Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds as a snack.
Day 25
Daily Totals: 1,785 calories, 87g fat, 12g saturated fat, 85g protein, 175g carbohydrate, 41g fiber, 1,572mg sodium
Breakfast (478 calories)
Lunch (498 calories)
Dinner (528 calories)
Lemon-Tahini Couscous with Chicken & Vegetables
Snacks
Make it 1,500 calories: Omit both snacks.
Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to the apple snack.
Day 26
Daily Totals: 1,824 calories, 92g protein, 12g saturated fat, 82g protein, 184g carbohydrate, 42g fiber, 1,442mg sodium
Breakfast (343 calories)
- 1 cup nonfat plain strained (Greek-style) yogurt
- 1 serving No-Added-Sugar Chia Seed Jam
- 1 cup strawberries, sliced
- 3 Tbsp. chopped walnuts
Lunch (498 calories)
Dinner (487 calories)
Brussels Sprouts Caesar Salad
Snacks
Make it 1,500 calories: Omit both the Cottage Cheese Snack Jar with Fruit and the apple snacks.
Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to the apple snack.
Day 27
Daily Totals: 1,791 calories, 87g fat, 10g saturated fat, 70g protein, 209g carbohydrate, 43g fiber, 1,213mg sodium
Breakfast (584 calories)
Lunch (378 calories)
Dinner (521 calories)
Chicken & Cucumber Lettuce Wraps with Peanut Sauce
Snacks
Make it 1,500 calories: Omit both snacks.
Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds as a snack.
Day 28
Daily Totals: 1,783 calories, 80g fat, 11g saturated fat, 72g protein, 220g carbohydrate, 44g fiber, 1,053mg sodium
Breakfast (584 calories)
Lunch (378 calories)
Dinner (427 calories)
Snacks
Make it 1,500 calories: Reduce to ½ serving (1 ball) Blueberry Cobbler Energy Balls and omit the yogurt + blueberries snack.
Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds as a snack.
Week 5
Day 29
Daily Totals: 1,797 calories, 88g fat, 13g saturated fat, 95g protein, 175g carbohydrate, 38g fiber, 847mg sodium
Breakfast (584 calories)
Lunch (430 calories)
Dinner (420 calories)
Pistachio-Crusted Halibut
Chopped Salad with Italian Vinaigrette
Snacks
Make it 1,500 calories: Omit the Blueberry Cobbler Energy Balls snack and omit the kefir from the second snack.
Make it 2,000 calories: Add 1 serving Cottage Cheese Snack Jar as a snack.
Day 30
Daily Totals: 1,799 calories, 96g fat, 14g saturated fat, 94g protein, 151g carbohydrate, 40g fiber, 685mg sodium
Breakfast (354 calories)
Lunch (430 calories)
Dinner (399 calories)
Sheet-Pan Balsamic-Parmesan Roasted Chickpeas & Vegetables
Snacks
Make it 1,500 calories: Reduce to ½ serving (1 ball) Blueberry Cobbler Energy Balls and omit the Berry & Flax Smoothie snack.
Make it 2,000 calories: Add 1 slice whole-wheat bread with 1 Tbsp. natural peanut butter to breakfast and add 1 clementine to lunch.
Frequently Asked Questions
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Is it OK to mix and match meals if there is one I do not like?
Yes, feel free to mix and match meals if there’s one you don’t like. Each meal was chosen with heart-health and healthy cholesterol in mind. You can repeat a meal in this plan or browse some of our other healthy cholesterol recipes for additional inspiration. If you’re making a swap, you may want to choose a meal with a similar saturated fat and fiber level.
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Can I eat the same breakfast or lunch every day?
Feel free to eat the same breakfast and lunch every day if that’s easier for your routine. Each recipe meets our healthy cholesterol nutrition parameters, though they may differ in calories and other specific nutrients. If you’re making a swap and closely monitoring calories, saturated fat, fiber, protein or other nutrients, you may want to make adjustments elsewhere in the day.
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Why is there not a modification for 1,200 calories?
We no longer provide modifications for 1,200-calorie days in our meal plans. The 2020-2025 Dietary Guidelines for Americans suggests that limiting calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it’s unsustainable for long-term health and well-being.
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How much fiber should I eat per day?
Fiber recommendations vary based on age, sex and total calorie intake. In general, women should aim for about 25 grams of fiber per day while men should aim for 38 grams of fiber per day.
Health Benefits of Fiber for High Cholesterol
Eating more fiber is consistently recommended as an effective strategy to lower high cholesterol. Soluble fiber, which is a type of fiber that forms a gel-like substance in the digestive tract, is particularly beneficial at lowering cholesterol. When soluble fiber forms the gel-like substance, it prevents the absorption of cholesterol in the gastrointestinal tract and eliminates excess cholesterol through the colon. Sources of soluble fiber include whole-grain cereals (like oats and bran), banana, apples, pears and legumes. While experts recommend that women aim for about 25 grams of fiber per day and men shoot for 38 grams, only 7% of adults in the U.S. are currently hitting their fiber goals. To get your fill, aim to include a wide variety of plants, including whole grains, fruits, vegetables, legumes, nuts and seeds. While fiber is linked to better cholesterol and heart health, this nutrient powerhouse can also promote better digestion, improve blood sugar levels and reduce the risk of obesity.
How We Create Meal Plans
Registered dietitians thoughtfully create EatingWell’s meal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see fit.
Dig Deeper
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