7-Day Low Cholesterol Meal Plan (Includes Recipes, Snacks & Grocery List)

Ever felt like “heart‑healthy” food meant flavor‑free mush? Same. But you can lower cholesterol without giving up meals that actually taste good. I’ve tested meals over years, tweaked them, ditched the cardboard‑style dishes—and ended up with flavorful, satisfying food that your heart and taste buds will thank you for.

This 7‑day low cholesterol meal plan includes recipes, snacks, and a grocery list you can actually stick to. No judgment, no blandness—just food that’s smart, filling, and fun. Keywords like “low cholesterol meal plan,” “heart healthy recipes,” and “cholesterol-lowering snacks” are baked in naturally. Let’s feed your heart what it deserves.

Day 1: Fiber, Lean Protein & Omega‑3 Magic

Breakfast: Berry + Nut Overnight Oats

I mix oats, chia seeds, almond milk, berries, and walnuts the night before. Wake up to creamy oats that are actually tasty.

• Why it rocks: Oats deliver soluble fiber (hello, lower LDL), walnuts offer omega‑3 fats, and berries add antioxidant power. Harvard Health
• Quick wins: No cooking. Ready in minutes. Transportable.

Lunch: Tuna + White Bean Salad

This is protein + fiber + flavor in a bowl. Mix tuna, cannellini beans, cherry tomatoes, cucumber, lemon juice, and olive oil—done.

• Why it matters: Beans bring soluble fiber; tuna brings lean protein; olive oil gives monounsaturated fat. Mayo ClinicHealthline
• Pro tip: Make extras for tomorrow’s wrap.

Dinner: Baked Salmon with Herbed Quinoa & Green Beans

Roast salmon seasoned with lemon & herbs, serve over dill‑zested quinoa and olive‑oil sautéed green beans.

• Heart‑smart perks: Salmon’s omega‑3s help lower triglycerides; quinoa adds fiber and plant protein; green beans bring vitamins and fiber. Mayo ClinicHealthline
• I love it because: It’s fancy but takes 20 minutes max.

Day 2: Savory Starts & Plant‑Powered Comfort

Breakfast: Mediterranean Avocado Toast

Mash avocado with lemon zest, layer on whole grain toast, top with cherry tomatoes and hemp seeds. Add a poached egg for bonus protein if you want.

• Why I dig it: Avocado = monounsaturated fats + fiber; hemp seeds add protein and omega‑3s. youtube.com+2prodiadigital.com+2Mayo Clinic+2
• FYI: Totally Instagram‑worthy and heart‑approved.

Lunch: Chickpea‑Cauliflower Coconut Curry + Brown Rice

Spiced up lunch: cook cauliflower and chickpeas in light coconut milk with turmeric, cumin, and ginger. Serve it over brown rice.

• Perks: Chickpeas offer soluble fiber; cauliflower and spices support inflammation control. en.wikipedia.orgmedicalnewstoday.com+4Harvard Health+4Mayo Clinic+4
• Personal note: I made this after a long day and felt energized instead of heavy.

Dinner: Stir‑Fried Tofu with Broccoli & Brown Rice

Press and crisp tofu cubes, stir-fry with broccoli, garlic, ginger, and low-sodium soy sauce. Sprinkle sesame seeds over brown rice.

• Why it works: Tofu = cholesterol‑free protein; broccoli gives fiber and vitamins. HealthlineMayo Clinic
• My hack: I press tofu ahead of time—crispy perfection.

You’re hitting soluble fiber, lean protein, healthy fats, and keeping saturated fat low—all great moves for lowering LDL. medicalnewstoday.com+8Healthline+8Harvard Health+8

Why This Meal Plan Actually Works

Soluble fiber is a star

It binds cholesterol, slowing absorption and helping your body flush it out. Eating oats, beans, flax, and veggies helps lower LDL. Mayo ClinicMayo Clinic

Healthy fats > saturated fats

Using olive oil, avocado, nuts, and fatty fish helps reduce bad LDL and support good HDL. HealthlineMayo Clinic

Plant‑based proteins pack a punch

Beans, lentils, tofu, and salmon give you protein without the saturated fat baggage. Healthline

Varied, whole‑food focus

Whole grains, fruits, vegetables, nuts, and legumes build a cholesterol-smart diet.

Related Recipes You’ll Also Love

If you’re vibing with these meals, check out these posts for even more tasty, low‑cholesterol ideas:

• 9 Low Cholesterol Breakfasts That Keep You Full & Energized
• 12 Low Cholesterol Dinners Everyone at the Table Will Love
• 21 Low Cholesterol Recipes That Are Big on Flavor

Day 3: Legumes, Greens & Guilt-Free Comfort

Breakfast: Spinach + Feta Egg Muffins

Whisk eggs, chopped spinach, a sprinkle of feta, and some black pepper. Bake in muffin tins. Store and reheat throughout the week (thank me later ).

• Why they’re awesome: High in protein, low in saturated fat, and packed with nutrients like B12 and iron.
• Meal prep MVPs: Grab-and-go = no excuses.

Lunch: Mediterranean Chickpea Skillet

Sauté chickpeas, spinach, red onion, and cherry tomatoes with a splash of olive oil and lemon. One pan. Big flavor.

• Why I make this weekly: It’s filling, high in fiber, and helps keep LDL in check without making you cry over a salad.
• Pro tip: Add olives for a salty punch.

Dinner: Lentil & Sweet Potato Stew

Simmer lentils with diced sweet potatoes, carrots, garlic, and spices like cumin and paprika. It’s the food equivalent of a cozy blanket.

• Why your heart loves it: Lentils = soluble fiber. Sweet potatoes = potassium. Together? Cholesterol-lowering magic.
• Leftover friendly: Better the next day, IMO.

Day 4: High-Fiber Grains & Plant Protein Goodness

Breakfast: Quinoa Breakfast Bowl with Apples & Walnuts

Cooked quinoa + diced apples + cinnamon + chopped walnuts + almond milk drizzle. It’s like apple pie, but, you know… dietitian-approved.

• Heart helper: Quinoa brings fiber and protein, apples add pectin (soluble fiber), and walnuts bring the healthy fats.
• Add flair: Toss in chia seeds or raisins for texture.

Lunch: Chickpea Tuna Salad Wrap

Take your leftover Tuna & White Bean Salad, mash it lightly, and stuff it into a whole grain wrap with spinach.

• Fast lunch hack: Keeps you full, travels well, and feels like a deli sandwich.
• FYI: You can sub in mashed avocado for extra creaminess.

Dinner: Grilled Eggplant with Yogurt Sauce + Brown Rice

Grill thick slices of eggplant and serve over brown rice. Drizzle with garlic-yogurt-lemon sauce and sprinkle with parsley.

• Why it rules: Eggplant has fiber + antioxidants; yogurt = gut-healthy probiotics; brown rice = slow-digesting fuel.
• Pro tip: Add pomegranate seeds for a flavor pop.

Day 5: Classic Combos, Lightened Up

Breakfast: Chia Pudding with Almond Milk + Fresh Fruit

Mix chia seeds with almond milk, let it sit overnight, then top with berries or kiwi in the morning.

• Why I love it: It’s creamy, satisfying, and full of omega‑3s + fiber.
• Bonus: Feels like dessert, acts like health food.

Lunch: Mediterranean Grain Bowl

Quinoa or farro + cucumbers, tomatoes, chickpeas, olives, and a scoop of hummus. Drizzle with lemon vinaigrette and pretend you’re in Greece 🇬🇷.

• Fiber + healthy fat: Checks every box. Add grilled chicken or tofu if you’re extra hungry.
• IMO: Perfect meal prep lunch that doesn’t suck.

Dinner: Whole-Wheat Spaghetti with Spinach Pesto

Blend spinach, garlic, olive oil, walnuts, and lemon into a pesto. Toss with whole wheat spaghetti and top with cherry tomatoes.

• Cholesterol-friendly tip: Skip the cheese if you want it dairy-free.
• FYI: It’s kid-approved. Yes, even with spinach.

Snack Smart, Snack Often (Without Spiking LDL)

These cholesterol-friendly snacks keep you satisfied between meals—and help your heart stay happy too:

High-Fiber Snack Ideas

• Mini Cottage Cheese Toast with Tomatoes
  Get full recipe
• Apple Slices + Nut Butter (unsweetened almond or peanut)
• Avocado Toast on Cucumber Slices
  Get full recipe
• Low-Fat Greek Yogurt with Nuts & Cinnamon
  Get full recipe
• Frozen Banana Bites Dipped in Dark Chocolate
  Get full recipe

Protein-Powered Options

• Turkey Roll-Ups
  Get full recipe
• Mini Egg Muffins
  Get full recipe
• Tuna-Avocado Packets
  Get full recipe
• Greek Yogurt Bowl with Berries & Honey
  Get full recipe

Why these snacks work:
They balance fiber, protein, and healthy fat. No weird spikes. No processed junk. Just real food, real satisfaction.

Day 6: Flavor-Packed Simplicity

Breakfast: Oatmeal with Fresh Berries & Flaxseed

Cook rolled oats with water or almond milk, then top with strawberries, blueberries, and a tablespoon of ground flaxseed.

• Cholesterol fighter: Flax = omega-3s + soluble fiber. Oats = your LDL’s worst enemy (in a good way).
• Add a drizzle: Maple syrup or honey if you’re feeling fancy.

Lunch: Cucumber Hummus Sandwich

Whole grain bread + thick layer of hummus + cucumber slices + spinach + a dash of za’atar or paprika. Toast it if you’re feeling it.

• Why it works: Fiber from bread, plant protein from hummus, hydration from cukes.
• Fun twist: Swap bread for a wrap or pita pocket.

Dinner: Grilled Salmon with Tomato-Caper Relish + Steamed Broccoli

Salmon filet grilled in olive oil with lemon, topped with a relish of cherry tomatoes, capers, red onion, and herbs.

• Heart hero: Salmon = omega-3 powerhouse.
• Bonus: Tomato-caper relish = flavor explosion without sodium overload.

Day 7: End Strong, Stay Balanced

Breakfast: Greek Yogurt Parfait

Layer plain low-fat Greek yogurt with berries, oats or granola, and a drizzle of honey.

• Gut-friendly & protein-rich: Yogurt supports digestion; berries provide antioxidants.
• No time? Assemble in a jar and grab it on the go.

Get full recipe: Greek Yogurt Parfait

Lunch: Grilled Chicken Shawarma Salad

Marinated grilled chicken slices over a bed of greens, cherry tomatoes, cucumbers, onions, and a garlic-yogurt dressing.

• Low cholesterol tip: Skinless chicken + olive oil marinade = heart-smart.
• Feeling lazy? Prep chicken in advance and store it all week.

Get full recipe: Grilled Chicken Shawarma Salad

Dinner: Stuffed Bell Peppers with Quinoa & Veggies

Colorful bell peppers filled with quinoa, spinach, tomatoes, onion, and herbs. Baked until soft and slightly charred.

• Veggie heaven: Zero cholesterol, all the flavor.
• Pro tip: Make extra and freeze a batch.

Get full recipe: Stuffed Bell Peppers with Quinoa & Veggies

Grocery List for the Week (Organized & Sanity-Saving)

Here’s your low cholesterol grocery haul, organized by category:

Produce

• Spinach
• Kale or arugula
• Broccoli
• Sweet potatoes
• Zucchini
• Cucumber
• Tomatoes (cherry & Roma)
• Bell peppers
• Red onions
• Garlic
• Avocados
• Lemons
• Apples
• Bananas
• Strawberries, blueberries, or mixed berries
• Kiwi
• Parsley
• Fresh basil

Pantry Staples

• Old-fashioned oats
• Chia seeds
• Ground flaxseed
• Brown rice
• Quinoa
• Whole grain or whole wheat bread/wraps
• Whole-wheat pasta
• Olive oil
• Canned tuna (in water)
• Canned chickpeas
• Canned lentils
• Hummus
• Tomato paste
• Capers
• Spices: cumin, paprika, oregano, za’atar, cinnamon

Fridge & Freezer

• Eggs
• Low-fat plain Greek yogurt
• Feta cheese (optional, small portion)
• Unsweetened almond milk
• Cottage cheese
• Chicken breast (skinless)
• Salmon (fresh or frozen)
• Frozen mixed berries
• Frozen veggies (like spinach or stir-fry mix)

Other Helpful Items

• Whole grain crackers
• Unsalted nuts (walnuts, almonds)
• Nut butter (no added sugar)
• Low-sugar granola
• Lemon juice
• Honey or maple syrup (optional)

Want more recipes that use these ingredients?
Try this: 25 Mediterranean Diet Dinners That Are Light, Delicious & Guilt-Free

Final Thoughts: Make It a Lifestyle, Not a Chore

Let’s be real. Lowering cholesterol can feel overwhelming. One minute you’re enjoying a bagel, the next you’re Googling “Is cheese trying to kill me?”

But here’s the good news: You don’t have to give up flavor to eat smart.
This 7-day low cholesterol meal plan gives you recipes, variety, and satisfaction—without weird detox teas or cardboard crackers.

Start with this week. See how you feel. Then keep building meals that love your heart back.

Pro Tip: Bookmark this Heart-Friendly 7-Day Mediterranean Plan for next week—it’s another flavorful way to stay on track.

Related You’ll Love:

Want more heart-happy ideas?

• 9 Low Cholesterol Breakfasts That Keep You Full & Energized
• 12 Low Cholesterol Dinners Everyone at the Table Will Love
• 21 Low Cholesterol Recipes That Are Big on Flavor

Want to nerd out on the science? Check out this Mayo Clinic article on dietary cholesterol — it breaks it down in a non-boring way.