Meal Plan at a Glance
Breakfast/ A.M. Snack
Lunch/ P.M. Snack
Dinner
Smoothie/ Chia pudding
Grain bowl/ Avocado toast
Salmon rice bowl
Overnight oats/ Chia pudding
Bean salad/ Avocado toast
Chicken parmesan casserole
Overnight oats/ Apple & nut butter
Bean salad/ Yogurt parfait
Shrimp & orzo salad
Overnight oats/ Apple & nut butter
Bean salad/ Yogurt parfait
Black bean tacos
Overnight oats/ Apple & nut butter
Bean salad/ Yogurt parfait
Tuna & salad
Egg grain bowls/ Apple & nut butter
Fish tacos/ Yogurt parfait
Penne with chicken & veggies
Egg grain bowls/ Yogurt parfait
Sandwich/ Salmon salad & cucumbers
Bean orzo skillet
Day 1
Photographer: Jen Causey, Food Stylist: Jennifer Wendorf, Prop Stylist: Josh Hoggle.
Breakfast (327 Calories)
● 1 serving Strawberry-Mango Chia Seed Smoothie
Morning Snack (233 Calories)
● 1 serving Apple Cinnamon Chia Pudding
Lunch (520 calories)
● 1 serving Kale & Chickpea Grain Bowls
Afternoon Snack (230 Calories)
● 1 serving White Bean & Avocado Toast
Dinner (481 Calories)
● 1 serving Salmon Rice Bowl
Daily totals: 1,790 calories, 75 g fat, 63 g protein, 238 g carbohydrates, 53 g fiber, 1,903 mg sodium
To make it 1,500 calories: Change serving size of morning snack to 3/4 serving of Apple Cinnamon Chia Pudding and omit afternoon snack.
To make it 2,000 calories: Add 1 cup low-fat, plain strained (Greek-style) yogurt and ½ cup blueberries as an evening snack.
Day 2
Heami Lee, Food Stylist: Emily Nabors Hall, Prop Stylist: Christine Keeley
Breakfast (419 Calories)
● 1 serving High-Protein Peanut Butter, Banana & Blueberry Overnight Oats
Morning Snack (233 Calories)
● 1 serving Apple Cinnamon Chia Pudding
Lunch (506 calories)
● 1 serving Anti-Inflammatory Farro & White Bean Salad
Afternoon Snack (219 Calories)
● 1 serving Copycat Dunkin’ Avocado Toast
Dinner (412 Calories)
● 1 serving Chicken Parmesan Casserole
Daily totals: 1,789 calories, 80 g fat, 72 g protein, 218 g carbohydrates, 45 g fiber, 2,050 mg sodium
To make it 1,500 calories: Change serving size of morning snack to 3/4 serving of Apple Cinnamon Chia Pudding and omit afternoon snack.
To make it 2,000 calories: Add 1 cup low-fat, plain strained (Greek-style) yogurt and ½ cup blueberries as an evening snack.
Day 3
Breakfast (419 Calories)
● 1 serving High-Protein Peanut Butter, Banana & Blueberry Overnight Oats
Morning Snack (193 Calories)
● 1 medium apple
● 1 tablespoon almond butter
Lunch (506 calories)
● 1 serving Anti-Inflammatory Farro & White Bean Salad
Afternoon Snack (208 Calories)
● 1 cup low-fat strained (Greek-style) yogurt, plain
● ½ cup blueberries
Dinner (467 Calories)
● 1 serving Lemon Shrimp & Orzo Salad
Daily totals: 1,793 calories, 66 g fat, 95 g protein, 222 g carbohydrates, 36 g fiber, 1,485 mg sodium
To make it 1,500 calories: Remove almond butter from morning snack and omit afternoon snack.
To make it 2,000 calories: Add 1 serving Avocado Toast to as an evening snack.
Day 4
Photographer: Jake Sternquist, Food Stylist: Annie Probst, Prop Stylist: Joseph Wanek
Breakfast (419 Calories)
● 1 serving High-Protein Peanut Butter, Banana & Blueberry Overnight Oats
Morning Snack (193 Calories)
● 1 medium apple
● 1 tablespoon almond butter
Lunch (506 calories)
● 1 serving Anti-Inflammatory Farro & White Bean Salad
Afternoon Snack (208 Calories)
● 1 cup low-fat strained (Greek-style) yogurt, plain
● ½ cup blueberries
Dinner (477 Calories)
● 1 serving Sweet Potato-Black Bean Tacos
Daily totals: 1,803 calories, 72 g fat, 75 g protein, 233 g carbohydrates, 43 g fiber, 1,448 mg sodium
To make it 1,500 calories: Remove almond butter from morning snack and omit afternoon snack
To make it 2,000 calories: Add 1 serving Avocado Toast to as an evening snack
Day 5
Breakfast (419 Calories)
● 1 serving High-Protein Peanut Butter, Banana & Blueberry Overnight Oats
Morning Snack (193 Calories)
● 1 medium apple
● 1 tablespoon almond butter
Lunch (506 calories)
● 1 serving Anti-Inflammatory Farro & White Bean Salad
Afternoon Snack (208 Calories)
● 1 cup low-fat strained (Greek-style) yogurt, plain
● ½ cup blueberries
Dinner (459 Calories)
● 1 serving Seared Tuna with Bulgur & Chickpea Salad
Daily totals: 1,785 calories, 66 g fat, 98 g protein, 215 g carbohydrates, 36 g fiber, 1,552 mg sodium
To make it 1,500 calories: Remove almond butter from morning snack and omit afternoon snack.
To make it 2,000 calories: Add 1 serving Avocado Toast to as an evening snack.
Day 6
Photographer: Antonis Achilleos, Prop Stylist: Shell Royster, Food Stylist: Ruth Blackburn
Breakfast (382 Calories)
● 1 serving Spinach & Fried Egg Grain Bowls
● 1 pear
Morning Snack (193 Calories)
● 1 medium apple
● 1 tablespoon almond butter
Lunch (496 calories)
● 1 serving Crispy Oven-Fried Fish Tacos
Afternoon Snack (208 Calories)
● 1 cup low-fat strained (Greek-style) yogurt, plain
● ½ cup blueberries
Dinner (514 Calories)
● 1 serving Chicken & Vegetable Penne with Parsley-Walnut Pesto
Daily totals: 1,793 calories, 68 g fat, 101 g protein, 219 g carbohydrates, 45 g fiber, 1,461 mg sodium
To make it 1,500 calories: Remove almond butter from morning snack and omit afternoon snack.
To make it 2,000 calories: Add 3 servings Savory Date & Pistachio Bites as an evening snack.
Day 7
Photographer: Morgan Hunt Glaze; Prop Stylist: Claire Spollen; Food Stylist: Chelsea Zimmer
Breakfast (382 Calories)
● 1 serving Spinach & Fried Egg Grain Bowls
● 1 pear
Morning Snack (259 Calories)
● 1 cup low-fat strained (Greek-style) yogurt, plain
● ½ cup blueberries
● 1 tablespoon chia seeds
Lunch (429 calories)
● 1 serving No-Chicken Salad Sandwich
Afternoon Snack (262 Calories)
● 1 serving Salmon Salad
● ½ cup cucumbers, sliced
Dinner (458 Calories)
● 1 serving One-Pot White Bean, Spinach & Sun-Dried Tomato Orzo with Lemon & Feta
Daily totals: 1,790 calories, 44 g fat, 93 g protein, 223 g carbohydrates, 44 g fiber, 2,065 mg sodium
To make it 1,500 calories: Remove blueberries from morning snack and omit afternoon snack.
To make it 2,000 calories: Add 3 servings Savory Date & Pistachio Bites as an evening snack.
Frequently Asked Questions
Is it OK to mix and match meals if there’s one I don’t like?
Yes! This meal plan is meant to serve as inspiration. It doesn’t 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’re 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.
Can I eat the same breakfast or lunch every day?
Definitely, it’s 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’re closely monitoring your calories or other nutrients, like protein, you may want to adjust a snack or two.
Why is there not a 1,200 calorie modification?
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.
Other Tips for Lowering Cholesterol
In addition to eating more fiber and limiting saturated fat, here are a few more tips to help lower your cholesterol levels:
- Get moving: According to the American Heart Association (AMA), sitting for most of the day can lower your HDL cholesterol, which is the “good” cholesterol that helps to mop up excess “bad” LDL cholesterol from your arteries. To prevent this, the AMA recommends getting at least 150 minutes of moderate-intensity aerobic exercise each week. Try going on a bike ride, taking a quick swim or going for a brisk walk between meals.
- Get enough sleep: Aim for seven to nine hours of good quality sleep each night to keep your cholesterol levels in check. By doing so, you are more likely to see improvements in both your LDL and total cholesterol levels.
- Find ways to manage stress: Stress doesn’t just take a toll on your mental health; it also impacts your physical health—including your cholesterol levels. Studies show that, along with increasing LDL cholesterol, prolonged stress can lower HDL cholesterol levels. Incorporate relaxation techniques like deep breathing, meditation, spending time in nature, engaging with community and pursuing hobbies you love.
- Quit smoking: Smoking lowers your levels of HDL cholesterol. So, quitting smoking helps give your HDL cholesterol a much-needed boost, making it easier for your body to clear out harmful cholesterol buildup in your arteries.
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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