30-Day Meal Plan
Week 1: Balanced Low-Cholesterol Meal Plan
Day 1
- Breakfast: Berry Chia Seed Pudding
- Lunch: Lentil and Kale Salad
- Dinner: Baked Salmon with Garlic and Asparagus
- Snack: Roasted Chickpeas
Day 2
- Breakfast: Spinach and Mushroom Scramble
- Lunch: Grilled Tofu Wraps with Avocado Sauce
- Dinner: Quinoa-Stuffed Bell Peppers
- Snack: Apple Slices with Almond Butter
Day 3
- Breakfast: Overnight Oats with Fresh Berries
- Lunch: Vegetable Soup with Whole Grain Bread
- Dinner: Sweet Potato and Black Bean Stew
- Snack: Dark Chocolate-Dipped Strawberries
Day 4
- Breakfast: Avocado Toast on Whole Grain Bread
- Lunch: Roasted Veggie and Quinoa Bowl
- Dinner: Baked Eggplant Parmesan
- Snack: Hummus with Veggie Sticks
Day 5
- Breakfast: Oatmeal with Cinnamon and Sliced Bananas
- Lunch: Chickpea Salad with Lemon-Tahini Dressing
- Dinner: Grilled Portobello Mushroom Burgers
- Snack: Homemade Popcorn with Olive Oil
Day 6
- Breakfast: Banana Nice Cream Bowl with Nuts
- Lunch: Farro Salad with Roasted Vegetables
- Dinner: Lentil Curry with Steamed Brown Rice
- Snack: Frozen Yogurt Bark
Day 7
- Breakfast: Smoothie Bowl with Spinach, Pineapple, and Chia Seeds
- Lunch: Tomato Basil Soup with a Side Salad
- Dinner: Herb-Crusted Cod with Roasted Sweet Potatoes
- Snack: Coconut-Lime Energy Balls
Grocery List for Week 1
Produce:
- Fresh berries (strawberries, blueberries, raspberries)
- Bananas
- Spinach
- Kale
- Asparagus
- Mushrooms
- Bell peppers
- Tomatoes
- Sweet potatoes
- Avocado
- Lemons
Grains & Legumes:
- Quinoa
- Lentils
- Chickpeas
- Black beans
- Brown rice
- Farro
Dairy & Alternatives:
- Low-fat Greek yogurt
- Unsweetened almond milk
Pantry Staples:
- Olive oil
- Tahini
- Dark chocolate (70% cocoa or higher)
- Chia seeds
- Oats
- Whole grain bread
Spices & Flavorings:
- Garlic
- Cinnamon
- Paprika
- Italian seasoning
Week 2: Balanced Low-Cholesterol Meal Plan
Day 1
- Breakfast: Mango Coconut Chia Pudding
- Lunch: Grilled Zucchini and Couscous Salad
- Dinner: Herb-Crusted Turkey Breast with Steamed Broccoli
- Snack: Carrot Sticks with Spicy Black Bean Dip
Day 2
- Breakfast: Almond Butter and Banana Smoothie
- Lunch: Mediterranean Chickpea Wraps
- Dinner: Baked Cod with Lemon Dill Sauce and Quinoa
- Snack: Roasted Edamame
Day 3
- Breakfast: Warm Millet Porridge with Apples and Walnuts
- Lunch: Roasted Sweet Potato and Lentil Salad
- Dinner: Grilled Veggie Skewers with Brown Rice
- Snack: Cucumber Slices with Low-Fat Cottage Cheese
Day 4
- Breakfast: Spiced Pumpkin Oatmeal
- Lunch: Vegan Thai Peanut Noodle Bowl
- Dinner: Baked Tofu Stir-Fry with Mixed Vegetables
- Snack: Apple Chips
Day 5
- Breakfast: Zucchini Bread Overnight Oats
- Lunch: Spinach and Avocado Soup with Whole Grain Crackers
- Dinner: Moroccan-Spiced Lentil and Vegetable Stew
- Snack: Air-Popped Popcorn with Nutritional Yeast
Day 6
- Breakfast: Citrus Salad with Mint and Almonds
- Lunch: Quinoa and Black Bean Bowl with Mango Salsa
- Dinner: Grilled Eggplant and Tomato Stacks with Basil Pesto
- Snack: Strawberry-Banana Nice Cream
Day 7
- Breakfast: Peanut Butter and Pear Toast
- Lunch: Broccoli and Kale Slaw with Sunflower Seeds
- Dinner: Baked Salmon Patties with Steamed Green Beans
- Snack: Homemade Trail Mix (unsalted nuts, seeds, and dried fruit)
(Continue with Week 3 and Week 4 in a similar detailed structure)