Day 1 <\/p>\n
Photographer: Jen Causey, Food Stylist: Jennifer Wendorf, Prop Stylist: Josh Hoggle.<\/p>\n
Breakfast (327 Calories) <\/p>\n
\u25cf\u00a0 \u00a0 \u00a0 1 serving Strawberry-Mango Chia Seed Smoothie<\/a>\n<\/p>\n Morning Snack (233 Calories) <\/p>\n \u25cf\u00a0 \u00a0 \u00a0 1 serving Apple Cinnamon Chia Pudding<\/a>\n<\/p>\n Lunch (520 calories) <\/p>\n \u25cf\u00a0 \u00a0 \u00a0 1 serving\u00a0 Kale & Chickpea Grain Bowls<\/a>\n<\/p>\n Afternoon Snack (230 Calories) <\/p>\n \u25cf\u00a0 \u00a0 \u00a0 1 serving White Bean & Avocado Toast<\/a>\n<\/p>\n Dinner (481 Calories) <\/p>\n \u25cf\u00a0 \u00a0 \u00a0 1 serving Salmon Rice Bowl<\/a>\n<\/p>\n Daily totals<\/strong>: 1,790 calories, 75 g fat, 63 g protein, 238 g carbohydrates, 53 g fiber, 1,903 mg sodium\n<\/p>\n To make it 1,500 calories<\/strong>: Change serving size of morning snack to 3\/4 serving of Apple Cinnamon Chia Pudding<\/a> and omit afternoon snack.\n<\/p>\n To make it 2,000 calories<\/strong>: Add 1 cup low-fat, plain strained (Greek-style) yogurt and \u00bd cup blueberries as an evening snack.\n<\/p>\n Day 2 <\/p>\n Heami Lee, Food Stylist: Emily Nabors Hall, Prop Stylist: Christine Keeley<\/p>\n Breakfast (419 Calories) <\/p>\n \u25cf\u00a0 \u00a0 \u00a0 1 serving High-Protein Peanut Butter, Banana & Blueberry Overnight Oats<\/a>\n<\/p>\n Morning Snack (233 Calories) <\/p>\n \u25cf\u00a0 \u00a0 \u00a0 1 serving Apple Cinnamon Chia Pudding<\/a>\n<\/p>\n Lunch (506 calories) <\/p>\n \u25cf\u00a0 \u00a0 \u00a0 1 serving Anti-Inflammatory Farro & White Bean Salad<\/a>\n<\/p>\n Afternoon Snack (219 Calories) <\/p>\n \u25cf\u00a0 \u00a0 \u00a0 1 serving Copycat Dunkin\u2019 Avocado Toast<\/a>\n<\/p>\n Dinner (412 Calories) <\/p>\n \u25cf\u00a0 \u00a0 \u00a0 1 serving Chicken Parmesan Casserole<\/a>\n<\/p>\n Daily totals<\/strong>: 1,789 calories, 80 g fat, 72 g protein, 218 g carbohydrates, 45 g fiber, 2,050 mg sodium\n<\/p>\n To make it 1,500 calories<\/strong>: Change serving size of morning snack to 3\/4 serving of Apple Cinnamon Chia Pudding<\/a> and omit afternoon snack.\u00a0\u00a0\n<\/p>\n To make it 2,000 calories<\/strong>: Add 1 cup low-fat, plain strained (Greek-style) yogurt and \u00bd cup blueberries as an evening snack.\n<\/p>\n Day 3 <\/p>\n Breakfast (419 Calories) <\/p>\n \u25cf\u00a0 \u00a0 \u00a0 1 serving High-Protein Peanut Butter, Banana & Blueberry Overnight Oats<\/a>\n<\/p>\n Morning Snack (193 Calories) <\/p>\n \u25cf\u00a0 \u00a0 \u00a0 1 medium apple\n<\/p>\n \u25cf\u00a0 \u00a0 \u00a0 1 tablespoon almond butter\n<\/p>\n Lunch (506 calories) <\/p>\n \u25cf\u00a0 \u00a0 \u00a0 1 serving Anti-Inflammatory Farro & White Bean Salad<\/a>\n<\/p>\n Afternoon Snack (208 Calories) <\/p>\n \u25cf\u00a0 \u00a0 \u00a0 1 cup low-fat strained (Greek-style) yogurt, plain\n<\/p>\n \u25cf\u00a0 \u00a0 \u00a0 \u00bd cup blueberries\n<\/p>\n Dinner (467 Calories) <\/p>\n \u25cf\u00a0 \u00a0 \u00a0 1 serving Lemon Shrimp & Orzo Salad<\/a>\n<\/p>\n Daily totals<\/strong>: 1,793 calories, 66 g fat, 95 g protein, 222 g carbohydrates, 36 g fiber, 1,485 mg sodium\n<\/p>\n To make it 1,500 calories<\/strong>: Remove almond butter from morning snack and omit afternoon snack.\n<\/p>\n To make it 2,000 calories<\/strong>: Add 1 serving Avocado Toast<\/a> to as an evening snack.\n<\/p>\n Day 4 <\/p>\n Photographer: Jake Sternquist, Food Stylist: Annie Probst, Prop Stylist: Joseph Wanek<\/p>\n Breakfast (419 Calories) <\/p>\n \u25cf\u00a0 \u00a0 \u00a0 1 serving High-Protein Peanut Butter, Banana & Blueberry Overnight Oats<\/a>\n<\/p>\n Morning Snack (193 Calories) <\/p>\n \u25cf\u00a0 \u00a0 \u00a0 1 medium apple\n<\/p>\n \u25cf\u00a0 \u00a0 \u00a0 1 tablespoon almond butter\n<\/p>\n Lunch (506 calories) <\/p>\n \u25cf\u00a0 \u00a0 \u00a0 1 serving Anti-Inflammatory Farro & White Bean Salad<\/a>\n<\/p>\n Afternoon Snack (208 Calories) <\/p>\n \u25cf\u00a0 \u00a0 \u00a0 1 cup low-fat strained (Greek-style) yogurt, plain\n<\/p>\n \u25cf\u00a0 \u00a0 \u00a0 \u00bd cup blueberries\n<\/p>\n Dinner (477 Calories) <\/p>\n \u25cf\u00a0 \u00a0 \u00a0 1 serving Sweet Potato-Black Bean Tacos<\/a>\n<\/p>\n Daily totals<\/strong>: 1,803 calories, 72 g fat, 75 g protein, 233 g carbohydrates, 43 g fiber, 1,448 mg sodium\n<\/p>\n To make it 1,500 calories<\/strong>: Remove almond butter from morning snack and omit afternoon snack\n<\/p>\n To make it 2,000 calories<\/strong>: Add 1 serving Avocado Toast<\/a> to as an evening snack\n<\/p>\n Day 5 <\/p>\n Breakfast (419 Calories) <\/p>\n \u25cf\u00a0 \u00a0 \u00a0 1 serving High-Protein Peanut Butter, Banana & Blueberry Overnight Oats<\/a>\n<\/p>\n Morning Snack (193 Calories) <\/p>\n \u25cf\u00a0 \u00a0 \u00a0 1 medium apple\n<\/p>\n \u25cf\u00a0 \u00a0 \u00a0 1 tablespoon almond butter\n<\/p>\n Lunch (506 calories) <\/p>\n \u25cf\u00a0 \u00a0 \u00a0 1 serving Anti-Inflammatory Farro & White Bean Salad<\/a>\n<\/p>\n Afternoon Snack (208 Calories) <\/p>\n \u25cf\u00a0 \u00a0 \u00a0 1 cup low-fat strained (Greek-style) yogurt, plain\n<\/p>\n \u25cf\u00a0 \u00a0 \u00a0 \u00bd cup blueberries\n<\/p>\n Dinner (459 Calories) <\/p>\n \u25cf\u00a0 \u00a0 \u00a0 1 serving Seared Tuna with Bulgur & Chickpea Salad<\/a>\n<\/p>\n Daily totals<\/strong>: 1,785 calories, 66 g fat, 98 g protein, 215 g carbohydrates, 36 g fiber, 1,552 mg sodium\n<\/p>\n To make it 1,500 calories<\/strong>: Remove almond butter from morning snack and omit afternoon snack.\n<\/p>\n To make it 2,000 calories<\/strong>: Add 1 serving Avocado Toast<\/a> to as an evening snack.\n<\/p>\n Day 6 <\/p>\n Photographer: Antonis Achilleos, Prop Stylist: Shell Royster, Food Stylist: Ruth Blackburn<\/p>\n Breakfast (382 Calories) <\/p>\n \u25cf\u00a0 \u00a0 \u00a0 1 serving Spinach & Fried Egg Grain Bowls<\/a>\n<\/p>\n \u25cf\u00a0 \u00a0 \u00a0 1 pear\n<\/p>\n Morning Snack (193 Calories) <\/p>\n \u25cf\u00a0 \u00a0 \u00a0 1 medium apple\n<\/p>\n \u25cf\u00a0 \u00a0 \u00a0 1 tablespoon almond butter\n<\/p>\n Lunch (496 calories) <\/p>\n \u25cf\u00a0 \u00a0 \u00a0 1 serving Crispy Oven-Fried Fish Tacos<\/a>\n<\/p>\n Afternoon Snack (208 Calories) <\/p>\n \u25cf\u00a0 \u00a0 \u00a0 1 cup low-fat strained (Greek-style) yogurt, plain\n<\/p>\n \u25cf\u00a0 \u00a0 \u00a0 \u00bd cup blueberries\n<\/p>\n Dinner (514 Calories) <\/p>\n \u25cf\u00a0 \u00a0 \u00a0 1 serving Chicken & Vegetable Penne with Parsley-Walnut Pesto<\/a>\n<\/p>\n Daily totals<\/strong>: 1,793 calories, 68 g fat, 101 g protein, 219 g carbohydrates, 45 g fiber, 1,461 mg sodium\n<\/p>\n To make it 1,500 calories<\/strong>: Remove almond butter from morning snack and omit afternoon snack.\n<\/p>\n To make it 2,000 calories<\/strong>: Add 3 servings Savory Date & Pistachio Bites<\/a> as an evening snack.\n<\/p>\n Day 7 <\/p>\n Photographer: Morgan Hunt Glaze; Prop Stylist: Claire Spollen; Food Stylist: Chelsea Zimmer<\/p>\n Breakfast (382 Calories) <\/p>\n \u25cf\u00a0 \u00a0 \u00a0 1 serving Spinach & Fried Egg Grain Bowls<\/a>\n<\/p>\n \u25cf\u00a0 \u00a0 \u00a0 1 pear\n<\/p>\n Morning Snack (259 Calories) <\/p>\n \u25cf\u00a0 \u00a0 \u00a0 1 cup low-fat strained (Greek-style) yogurt, plain\n<\/p>\n \u25cf\u00a0 \u00a0 \u00a0 \u00bd cup blueberries\n<\/p>\n \u25cf\u00a0 \u00a0 \u00a0 1 tablespoon chia seeds\n<\/p>\n Lunch (429 calories) <\/p>\n \u25cf\u00a0 \u00a0 \u00a0 1 serving No-Chicken Salad Sandwich<\/a>\n<\/p>\n Afternoon Snack (262 Calories) <\/p>\n \u25cf\u00a0 \u00a0 \u00a0 1 serving Salmon Salad<\/a>\n<\/p>\n \u25cf\u00a0 \u00a0 \u00a0 \u00bd cup cucumbers, sliced\n<\/p>\n Dinner (458 Calories) <\/p>\n \u25cf\u00a0 \u00a0 \u00a0 1 serving One-Pot White Bean, Spinach & Sun-Dried Tomato Orzo with Lemon & Feta<\/a>\n<\/p>\n Daily totals<\/strong>: 1,790 calories, 44 g fat, 93 g protein, 223 g carbohydrates, 44 g fiber, 2,065 mg sodium\n<\/p>\n To make it 1,500 calories<\/strong>: Remove blueberries from morning snack and omit afternoon snack.\n<\/p>\n To make it 2,000 calories<\/strong>: Add 3 servings Savory Date & Pistachio Bites<\/a> as an evening snack.\n<\/p>\n Frequently Asked Questions<\/p>\n Is it OK to mix and match meals if there\u2019s one I don\u2019t like?\n<\/p>\n Yes! This meal plan is meant to serve as inspiration. It doesn\u2019t need to be followed exactly to reap the benefits. When choosing recipes, we made sure to check the calories, fiber, protein and sodium to align with the parameters of this plan and be within our sodium limits. If you\u2019re making a recipe swap, it may be helpful to choose a recipe with similar calories, fiber, protein and sodium levels. For more inspiration, check out these delicious Recipes for Healthy Cholesterol<\/a>.<\/p>\n<\/li>\n Can I eat the same breakfast or lunch every day?\n<\/p>\n Definitely, it\u2019s fine to eat the same breakfast or lunch every day. The breakfasts range from 300 to 400 calories while the lunches span 400 to 550 calories. These ranges are fairly close, though if you\u2019re closely monitoring your calories or other nutrients, like protein, you may want to adjust a snack or two.<\/p>\n<\/li>\n Why is there not a 1,200 calorie modification?\n<\/p>\n 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\u2019s unsustainable for long-term health and well-being.<\/p>\n<\/li>\n<\/ul>\n Other Tips for Lowering Cholesterol <\/p>\n In addition to eating more fiber and limiting saturated fat, here are a few more tips to help lower your cholesterol levels:\n<\/p>\n How We Create Meal Plans<\/p>\n Registered dietitians thoughtfully create EatingWell\u2019s 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.\u00a0<\/p>\n Dig Deeper The #1 Food You Should Be Eating More Of If You Have High Cholesterol, According to Dietitians<\/p>\n\n
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