Whether or not you’ve been combating excessive ldl cholesterol for years or simply discovered your numbers are elevated, this low-cholesterol meal plan may help. We map out 30 days of scrumptious meals and snacks tailor-made to cut back levels of cholesterol. To make this meal plan beginner-friendly, we selected less complicated recipes with shorter ingredient lists, known as for leftovers a number of occasions all through the month and included ample meal-prep ideas every week to make for a seamless routine. Test it out!
How We Create Meal Plans
Registered dietitians thoughtfully create EatingWell’s meal plans to be easy-to-follow and scrumptious. Every meal plan meets particular parameters relying on the well being situation and/or life-style aim it’s focusing on and is analyzed for accuracy utilizing the diet database, ESHA Meals Processor. As dietary wants differ from individual to individual, we encourage you to make use of these plans as inspiration and regulate as you see match.
Why This Meal Plan Is Nice for You
To assist decrease ldl cholesterol, we capped saturated fats at not more than 14 grams per day. Whereas there’s some debate over saturated fats and its impression on ldl cholesterol, we nonetheless opted to restrict it however included loads of unsaturated fat from meals similar to nuts, seeds and avocado. Unsaturated fat may help decrease LDL ldl cholesterol, also known as “unhealthy” ldl cholesterol, and enhance coronary heart well being.
To additional assist decrease ldl cholesterol, we included fiber-rich meals and snacks. Fiber is an all-star nutrient with many well being advantages, together with taking part in an necessary function in decreasing ldl cholesterol. The beneficial fiber consumption ranges from 25 to 38 grams per day. As a result of analysis hyperlinks a excessive fiber consumption with a decreased stage of whole ldl cholesterol and LDL ldl cholesterol, we aimed for the upper finish of that aim with every day offering a mean of 39 grams.
Although whole protein consumption doesn’t sometimes considerably affect levels of cholesterol, we all know it’s a nutrient that many individuals prioritize. Every day offers a mean of 93 grams of protein, which can assist maintain you feeling satiated and energized all through the day.
This 1,800-calorie meal plan has modifications for 1,500 and a pair of,000 energy to assist these with totally different calorie wants. Whereas we beforehand included meal plans and modifications for 1,200 energy, we now not do. The 2020-2025 Dietary Tips for Individuals means that limiting your energy to 1,200 per day is simply too low for most individuals to fulfill their dietary wants, plus it’s unsustainable for long-term well being and well-being.
Often Requested Questions
Is it OK to combine and match meals if there’s one I don’t like?
Completely! If there is a meal you don’t like, you may choose to repeat a special meal chosen for this meal plan or take a look at extra of our recipes for wholesome levels of cholesterol for inspiration.
Can I eat the identical breakfast or lunch every single day?
Sure, we supplied an array of breakfast and lunch choices. All of them slot in a healthy-cholesterol meal sample, so if you happen to choose to decide on a favourite and keep it up, that works! When you’re carefully monitoring energy, fiber, saturated fats or different vitamins, it’s possible you’ll want to regulate a snack or two, although most meals chosen have the same diet profile.
Why is there not a modification for 1,200 energy?
We now not present modifications for 1,200-calorie days in our meal plans. The 2020-2025 Dietary Tips for Individuals means that limiting energy to 1,200 per day is simply too low for most individuals to fulfill their dietary wants, plus it’s unsustainable for long-term well being and well-being.
What are the well being impacts of excessive ldl cholesterol?
If left untreated, excessive ldl cholesterol can result in plaque buildup within the arteries, which causes narrowing of the blood vessels. This narrowing prevents regular blood stream and may result in coronary heart assault. Excessive ldl cholesterol additionally will increase the danger of coronary heart illness and stroke.
Methods to Enhance Ldl cholesterol:
Although excessive ldl cholesterol could be brought on by genetic elements, there are some life-style adjustments which will assist cut back levels of cholesterol:
Eat a Coronary heart-Wholesome Weight-reduction plan: Embody loads of fruits, greens, whole-grains, legumes, fish and lean proteins into your routine to assist a wholesome coronary heart and cut back ldl cholesterol. Intention to eat loads of high-fiber meals, which might additionally assist decrease ldl cholesterol.
Train: The American Coronary heart Affiliation recommends that individuals intention for at the least 150 minutes every week of moderate-intensity train to assist decrease ldl cholesterol. This will likely appear like a brisk stroll, 5 days every week for half-hour. Questioning the place to begin? Take a look at our Strolling Plan to Assist Decrease Your Ldl cholesterol Ranges.
Get Sufficient Sleep: Although typically simpler stated than completed, aiming for 7 to 9 hours of high quality sleep per night time can decrease your threat of excessive ldl cholesterol. Learn to get higher zzz’s by studying 4 Methods to Get a Higher Evening’s Sleep, Based on an Skilled.
Eat Extra Unsaturated Fat: Together with extra unsaturated fat in your routine may help decrease ldl cholesterol. Unsaturated fat are present in meals similar to fish, nuts, seeds, avocado and olive oil.
Coronary heart-Wholesome Meals to Focus On:
FruitsVegetablesEdamame and tofuDairy, particularly yogurt and kefirWhole grainsNuts (together with nut butters)Seeds (chia, flax, pumpkin and extra)Lean proteins, similar to poultry and eggsFish and shellfishBeans and lentilsAvocadoUnsaturated fat, similar to olive oil and avocado oilHerbs and spices
Week 1
The right way to Meal-Prep Your Week of Meals:
Make Lemon-Blueberry Granola to have with breakfast all through the week.
Put together Candy Potato, Kale & Hen Salad with Peanut Dressing to have for lunch on days 2 by way of 5.
Make Peach Pie In a single day Oats to have for breakfast on days 2 by way of 5.
Day 1
Breakfast (545 energy)
A.M. Snack (219 energy)
Lunch (420 energy)
P.M. Snack (215 energy)
Dinner (405 energy)
Every day Totals: 1,804 energy, 65g fats, 11g saturated fats, 88g protein, 230g carbohydrate, 37g fiber, 1,388mg sodium
Make it 1,500 energy: Omit Fruit & Yogurt Smoothie at breakfast.
Make it 2,000 energy: Add ¼ cup dry-roasted unsalted almonds as a night snack.
Day 2
Breakfast (455 energy)
A.M. Snack (219 energy)
Lunch (393 energy)
P.M. Snack (215 energy)
Dinner (501 energy)
Every day Totals: 1,783 energy, 76g fats, 13g saturated fats, 88g protein, 194g carbohydrate, 32g fiber, 1,518mg sodium
Make it 1,500 energy: Omit kefir at breakfast and alter A.M. snack to ½ cup sliced strawberries.
Make it 2,000 energy: Add ¼ cup dry-roasted unsalted almonds as a night snack.
Day 3
Photographer: Jen Causey, Meals Stylist: Julian Hensarling, Prop Stylist: Josh Hoggle
Breakfast (455 energy)
A.M. Snack (131 energy)
Lunch (393 energy)
P.M. Snack (206 energy)
¼ cup dry-roasted unsalted almonds
Dinner (489 energy)
Night Snack (146 energy)
Every day Totals: 1,821 energy, 79g fats, 12g saturated fats, 79g protein, 212g carbohydrate, 34g fiber, 1,369mg sodium
Make it 1,500 energy: Omit kefir at breakfast, change P.M. snack to 1 plum and cut back to 1 serving Mango-Date Power Balls at night snack.
Make it 2,000 energy: Change A.M. snack to 1 medium apple with 2 Tbsp. pure peanut butter.
Day 4
Photographer: Jen Causey, Meals Stylist: Melissa Grey
Breakfast (455 energy)
A.M. Snack (219 energy)
Lunch (393 energy)
P.M. Snack (215 energy)
Dinner (418 energy)
Night Snack (95 energy)
Meal-Prep Tip: Reserve leftover Inexperienced Chile Rotisserie Hen Casserole to have for dinner tomorrow night time.
Every day Totals: 1,796 energy, 58g fats, 12g saturated fats, 107g protein, 218g carbohydrate, 30g fiber, 1,752mg sodium
Make it 1,500 energy: Omit kefir at breakfast, change A.M. snack to 1 medium orange and alter night snack to ½ cup sliced strawberries.
Make it 2,000 energy: Add 2 Tbsp. pure peanut butter to night snack.
Day 5
Photographer: Morgan Hunt Glaze, Prop Stylist: Priscilla Montiel, Meals Stylist: Julian Hensarling
Breakfast (455 energy)
A.M. Snack (305 energy)
1 medium apple2 Tbsp. pure peanut butter
Lunch (393 energy)
P.M. Snack (243 energy)
1 (5.3-oz.) container nonfat plain strained Greek-style yogurt1 medium peach2 Tbsp. chopped walnuts
Dinner (418 energy)
Every day Totals: 1,814 energy, 63g fats, 11g saturated fats, 113g protein, 201g carbohydrate, 30g fiber, 1,778mg sodium
Make it 1,500 energy: Omit kefir at breakfast and omit peanut butter at A.M. snack.
Make it 2,000 energy: Add ¼ cup dry-roasted unsalted almonds as a night snack.
Day 6
Photographer: Greg DuPree, Prop stylist: Shell Royster, Meals stylist: Emily Corridor
Breakfast (420 energy)
1 cup nonfat plain strained Greek-style yogurt3 Tbsp. chopped walnuts2 Tbsp. chia seeds½ cup blueberries
A.M. Snack (219 energy)
Lunch (420 energy)
P.M. Snack (215 energy)
Dinner (398 energy)
Night Snack (131 energy)
Every day Totals: 1,804 energy, 76g fats, 13g saturated fats, 84g protein, 217g carbohydrate, 42g fiber, 1,161mg sodium
Make it 1,500 energy: Change P.M. snack to 1 medium peach and omit night snack.
Make it 2,000 energy: Add 1 serving Conventional Greek Salad to dinner.
Day 7
Photographer: Fred Hardy, Meals Stylist: Margaret Monroe Dickey
Breakfast (401 energy)
A.M. Snack (210 energy)
1 medium banana1 Tbsp. pure peanut butter
Lunch (420 energy)
P.M. Snack (206 energy)
¼ cup dry-roasted unsalted almonds
Dinner (400 energy)
Night Snack (146 energy)
Every day Totals: 1,783 energy, 72g fats, 14g saturated fats, 89g protein, 214g carbohydrate, 40g fiber, 1,305mg sodium
Make it 1,500 energy: Change A.M. snack to 1 medium peach and omit night snack.
Make it 2,000 energy: Improve to 2 Tbsp. pure peanut butter at A.M. snack, add 1 plum to P.M. snack and improve to three servings Mango-Date Power Balls at night snack.
Week 2
The right way to Meal-Prep Your Week of Meals:
Make Triple-Berry Blended Oats to have for breakfast on days 9 by way of 12.
Put together Spicy Slaw Bowls with Shrimp & Edamame to have for lunch on days 9 by way of 12.
Put together Mango-Date Power Balls to have as a snack all through the week.
Day 8
Jacob Fox
Breakfast (545 energy)
A.M. Snack (95 energy)
Lunch (533 energy)
P.M. Snack (62 energy)
Dinner (573 energy)
Every day Totals: 1,806 energy, 74g fats, 12g saturated fats, 89g protein, 207g carbohydrate, 37g fiber, 2,248mg sodium
Make it 1,500 energy: Omit Fruit & Yogurt Smoothie at breakfast.
Make it 2,000 energy: Add 2 Tbsp. pure peanut butter to A.M. snack.
Day 9
Breakfast (390 energy)
A.M. Snack (215 energy)
Lunch (364 energy)
P.M. Snack (206 energy)
¼ cup dry-roasted unsalted almonds
Dinner (394 energy)
Night Snack (210 energy)
1 medium banana1 Tbsp. pure peanut butter
Every day Totals: 1,778 energy, 99g fats, 13g saturated fats, 96g protein, 137g carbohydrate, 36g fiber, 879mg sodium
Make it 1,500 energy: Change P.M. snack to ¼ cup dry-roasted salted edamame and alter night snack to 1 medium peach.
Make it 2,000 energy: Add 1 medium apple to lunch and improve to 2 Tbsp. pure peanut butter at night snack.
Day 10
Jason Donnelly
Breakfast (390 energy)
A.M. Snack (206 energy)
¼ cup dry-roasted unsalted almonds
Lunch (364 energy)
P.M. Snack (243 energy)
1 (5.3-oz.) container nonfat plain strained Greek-style yogurt1 medium peach2 Tbsp. chopped walnuts
Dinner (513 energy)
Night Snack (95 energy)
Meal-Prep Tip: Reserve leftover 4-Ingredient Adas bis-Silq (Lentil & Chard Soup) to have for dinner tomorrow night time.
Every day Totals: 1,810 energy, 84g fats, 11g saturated fats, 85g protein, 203g carbohydrate, 48g fiber, 1,136mg sodium
Make it 1,500 energy: Change A.M. snack to 1 plum, omit walnuts at P.M. snack and alter night snack to 1 cup sliced strawberries.
Make it 2,000 energy: Add 2 Tbsp. pure peanut butter to night snack.
Day 11
Photographer: Brie Goldman, Meals Stylist: Lauren McAnelly, Prop Stylist: Gabriel Greco
Breakfast (390 energy)
A.M. Snack (206 energy)
¼ cup dry-roasted unsalted almonds
Lunch (364 energy)
P.M. Snack (243 energy)
1 (5.3-oz.) container nonfat plain strained Greek-style yogurt1 medium peach2 Tbsp. chopped walnuts
Dinner (513 energy)
Night Snack (95 energy)
Every day Totals: 1,810 energy, 84g fats, 11g saturated fats, 85g protein, 203g carbohydrate, 48g fiber, 1,136mg sodium
Make it 1,500 energy: Change A.M. snack to 1 plum, omit walnuts at P.M. snack and alter night snack to 1 cup sliced strawberries.
Make it 2,000 energy: Add 2 Tbsp. pure peanut butter to night snack.
Day 12
Breakfast (390 energy)
A.M. Snack (219 energy)
Lunch (364 energy)
P.M. Snack (315 energy)
1 medium banana2 Tbsp. pure peanut butter
Dinner (514 energy)
Every day Totals: 1,802 energy, 88g fats, 14g saturated fats, 85g protein, 183g carbohydrate, 40g fiber, 1,188mg sodium
Make it 1,500 energy: Scale back to 2 servings Mango-Date Power Balls at A.M. snack and omit peanut butter at P.M. snack.
Make it 2,000 energy: Add 1 medium apple and a pair of Tbsp. pure peanut butter as a night snack.
Day 13
Photographer: Jen Causey, Meals Stylist: Margret Monroe Dickey, Prop Stylist: Christine Keely
Breakfast (369 energy)
1 cup nonfat plain strained Greek-style yogurt3 Tbsp. chopped walnuts1 Tbsp. chia seeds½ cup blueberries
A.M. Snack (219 energy)
Lunch (533 energy)
P.M. Snack (131 energy)
Dinner (529 energy)
Every day Totals: 1,781 energy, 85g fats, 12g saturated fats, 95g protein, 181g carbohydrate, 38g fiber, 1,789mg sodium
Make it 1,500 energy: Omit chopped walnuts at breakfast and cut back to 1 serving Mango-Date Power Balls at A.M. snack.
Make it 2,000 energy: Add ¼ cup dry-roasted unsalted almonds to P.M. snack.
Day 14
Photographer: Jen Causey, Meals Stylist: Julian Hensarling, Prop Stylist: Julia Bayless
Breakfast (401 energy)
A.M. Snack (219 energy)
Lunch (533 energy)
P.M. Snack (131 energy)
Dinner (495 energy)
Every day Totals: 1,780 energy, 76g fats, 14g saturated fats, 74g protein, 221g carbohydrate, 38g fiber, 1,746mg sodium
Make it 1,500 energy: Change A.M. snack to 1 plum and alter P.M. snack to 1 cup sliced strawberries.
Make it 2,000 energy: Add ¼ cup dry-roasted unsalted almonds to P.M. snack.
Week 3
The right way to Meal-Prep Your Week of Meals:
Make Peach Pie In a single day Oats to have for breakfast on days 16 by way of 19.
Put together Creamy Hen Noodle Soup with Rotisserie Hen to have for lunch on days 16 by way of 19.
Day 15
Photographer: Brie Goldman, Meals Stylist: Holly Dreesman, Prop Stylist: Gabriel Greco
Breakfast (545 energy)
A.M. Snack (133 energy)
¼ cup dry-roasted salted edamame1 clementine
Lunch (420 energy)
P.M. Snack (215 energy)
Dinner (481 energy)
Every day Totals: 1,794 energy, 66g fats, 10g saturated fats, 78g protein, 236g carbohydrate, 45g fiber, 1,555mg sodium
Make it 1,500 energy: Omit Fruit & Yogurt Smoothie at breakfast.
Make it 2,000 energy: Add 2 Tbsp. pure peanut butter to the apple at lunch.
Day 16
Photographer: Greg DuPree, Meals Stylist: Ali Ramee Prop Stylist: Christine Keely
Breakfast (455 energy)
A.M. Snack (215 energy)
Lunch (355 energy)
P.M. Snack (206 energy)
¼ cup dry-roasted unsalted almonds
Dinner (419 energy)
Night Snack (131 energy)
Meal-Prep Tip: Reserve leftover Gradual-Cooker Hen & Brown Rice with Roasted Corn & Black Beans to have for dinner tomorrow night time
Every day Totals: 1,782 energy, 55g fats, 9g saturated fats, 108g protein, 227g carbohydrate, 37g fiber, 1,051mg sodium
Make it 1,500 energy: Omit kefir at breakfast and alter P.M. snack to ⅓ cup blueberries.
Make it 2,000 energy: Add 3 servings Mango-Date Power Balls to lunch.
Day 17
Photographer Victor Protasio, Meals Stylist Margaret Dickey, Prop Stylist Lydia Pursell
Breakfast (455 energy)
A.M. Snack (210 energy)
1 medium banana1 Tbsp. pure peanut butter
Lunch (355 energy)
P.M. Snack (315 energy)
Dinner (419 energy)
Night Snack (62 energy)
Every day Totals: 1,816 energy, 45g fats, 13g saturated fats, 110g protein, 251g carbohydrate, 34g fiber, 1,240mg sodium
Make it 1,500 energy: Omit peanut butter at A.M. snack and omit Lemon-Blueberry Granola at P.M. snack.
Make it 2,000 energy: Add ¼ cup dry-roasted unsalted almonds to night snack.
Day 18
Ali Redmond
Breakfast (455 energy)
A.M. Snack (215 energy)
Lunch (355 energy)
P.M. Snack (206 energy)
¼ cup dry-roasted unsalted almonds
Dinner (472 energy)
Night Snack (105 energy)
Every day Totals: 1,808 energy, 55g fats, 9g saturated fats, 97g protein, 247g carbohydrate, 47g fiber, 1,270mg sodium
Make it 1,500 energy: Change P.M. snack to ¼ cup blueberries and omit night snack.
Make it 2,000 energy: Add 2 Tbsp. pure peanut butter to night snack.
Day 19
Breakfast (455 energy)
A.M. Snack (141 energy)
1 medium bell pepper, sliced¼ cup hummus
Lunch (355 energy)
P.M. Snack (206 energy)
¼ cup dry-roasted unsalted almonds
Dinner (557 energy)
Night Snack (105 energy)
Meal-Prep Tip: Reserve leftover Spaghetti with Fast Meat Sauce to have for dinner tomorrow night time.
Every day Totals: 1,820 energy, 68g fats, 14g saturated fats, 93g protein, 226g carbohydrate, 38g fiber, 1,894mg sodium
Make it 1,500 energy: Omit kefir at breakfast and hummus at A.M. snack and omit night snack.
Make it 2,000 energy: Add 2 Tbsp. pure peanut butter to night snack.
Day 20
Breakfast (318 energy)
1 cup nonfat plain strained Greek-style yogurt3 Tbsp. chopped walnuts½ cup blueberries
A.M. Snack (141 energy)
1 medium bell pepper, sliced¼ cup hummus
Lunch (387 energy)
P.M. Snack (206 energy)
¼ cup dry-roasted unsalted almonds
Dinner (557 energy)
Night Snack (193 energy)
1 medium apple¼ cup dry-roasted salted edamame
Every day Totals: 1,802 energy, 84g fats, 14g saturated fats, 91g protein, 195g carbohydrate, 49g fiber, 1,733mg sodium
Make it 1,500 energy: Omit hummus at A.M. snack and omit night snack.
Make it 2,000 energy: Add 1 serving Peanut Butter-Banana Cinnamon Toast to breakfast and alter night snack to 1 massive pear.
Day 21
Breakfast (369 energy)
1 cup nonfat plain strained Greek-style yogurt3 Tbsp. chopped walnuts1 Tbsp. chia seeds½ cup blueberries
A.M. Snack (215 energy)
Lunch (387 energy)
P.M. Snack (259 energy)
1 cup sliced strawberries¼ cup dry-roasted unsalted almonds
Dinner (436 energy)
Night Snack (118 energy)
2 stalks celery1 Tbsp. pure peanut butter
Every day Totals: 1,784 energy, 94g fats, 13g saturated, 102g protein, 148g carbohydrate, 41g fiber, 1,203mg sodium
Make it 1,500 energy: Omit almonds at P.M. snack and alter night snack to 1 medium peach.
Make it 2,000 energy: Add 1 serving Peanut Butter-Banana Cinnamon Toast to breakfast and omit strawberries at P.M. snack.
Week 4
The right way to Meal-Prep Your Week of Meals:
Make Triple-Berry Blended Oats to have for breakfast on days 23 by way of 26.
Put together Chopped Salad with Chickpeas, Olives & Feta to have for lunch on days 23 by way of 26.
Day 22
Breakfast (545 energy)
A.M. Snack (141 energy)
1 medium bell pepper, sliced¼ cup hummus
Lunch (533 energy)
P.M. Snack (59 energy)
Dinner (543 energy)
Every day Totals: 1,820 energy, 73g fats, 11g saturated fats, 90g protein, 218g carbohydrate, 40g fiber, 1,977mg sodium
Make it 1,500 energy: Omit Fruit & Yogurt Smoothie at breakfast and alter P.M. snack to 1 clementine.
Make it 2,000 energy: Add ¼ cup dry-roasted unsalted almonds to P.M. snack.
Day 23
Photographer: Jennifer Causey, Meals Stylist: Julian Hensarling, Prop Stylist: Christina Daley
Breakfast (390 energy)
A.M. Snack (206 energy)
¼ cup dry-roasted unsalted almonds
Lunch (397 energy)
P.M. Snack (141 energy)
1 medium bell pepper, sliced¼ cup hummus
Dinner (519 energy)
Night Snack (131 energy)
Meal-Prep Tip: Reserve leftover One-Pot Hen & Rice Soup to have for dinner tomorrow night time.
Every day Totals: 1,783 energy, 80g fats, 14g saturated fats, 95g protein, 180g carbohydrate, 41g fiber, 1,927mg sodium
Make it 1,500 energy: Change A.M. snack to 1 medium orange and omit night snack.
Make it 2,000 energy: Add 3 servings Mango-Date Power Balls to lunch.
Day 24
Photographer: Jen Causey, Meals Stylist: Emily Nabors Corridor, Prop Stylist: Phoebe Hauser
Breakfast (390 energy)
A.M. Snack (200 energy)
1 medium apple1 Tbsp. pure peanut butter
Lunch (397 energy)
P.M. Snack (179 energy)
1 (5.3-oz.) container nonfat plain strained Greek-style yogurt½ cup blueberries1 Tbsp. chopped walnuts
Dinner (519 energy)
Night Snack (131 energy)
Every day Totals: 1,815 energy, 70g fats, 14g saturated fats, 102g protein, 202g carbohydrate, 39g fiber, 1,794mg sodium
Make it 1,500 energy: Change A.M. snack to 1 medium orange, omit walnuts at P.M. snack and omit night snack.
Make it 2,000 energy: Add ¼ cup dry-roasted unsalted almonds to night snack.
Day 25
Breakfast (390 energy)
A.M. Snack (215 energy)
Lunch (397 energy)
P.M. Snack (305 energy)
1 medium apple2 Tbsp. pure peanut butter
Dinner (491 energy)
Every day Totals: 1,797 energy, 79g fats, 12g saturated fats, 87g protein, 188g carbohydrate, 39g fiber, 1,842mg sodium
Make it 1,500 energy: Change A.M. snack to 1 medium banana and omit peanut butter at P.M. snack.
Make it 2,000 energy: Add ¼ cup dry-roasted unsalted almonds to night snack.
Day 26
Photographer: Kelsey Hansen; Meals Stylist: Greg Luna
Breakfast (390 energy)
A.M. Snack (215 energy)
Lunch (397 energy)
P.M. Snack (206 energy)
¼ cup dry-roasted unsalted almonds
Dinner (436 energy)
Night Snack (179 energy)
1 (5.3-oz.) container nonfat plain strained Greek-style yogurt½ cup blueberries1 Tbsp. chopped walnuts
Every day Totals: 1,822, 83g fats, 11g saturated fats, 119g protein, 160g carbohydrate, 34g fiber, 1,202mg sodium
Make it 1,500 energy: Change P.M. snack to 1 medium orange and omit night snack.
Make it 2,000 energy: Add 1 medium apple to lunch and improve to three Tbsp. chopped walnuts at night snack.
Day 27
Photographer: Brie Goldman, Meals Stylist: Addelyn Evans, Prop Stylist: Gabriel Greco
Breakfast (545 energy)
A.M. Snack (215 energy)
Lunch (516 energy)
P.M. Snack (62 energy)
Dinner (468 energy)
Every day Totals: 1,805 energy, 71g fats, 12g saturated fats, 79g protein, 227g carbohydrate, 40g fiber, 1,381mg sodium
Make it 1,500 energy: Omit Fruit & Yogurt Smoothie at breakfast.
Make it 2,000 energy: Add ¼ cup dry-roasted unsalted almonds to P.M. snack.
Day 28
Photographer / Antonis Achilleos, Prop Stylist / Kay Clarke, Meals Stylist / Emily Nabors Corridor
Breakfast (369 energy)
1 cup nonfat plain strained Greek-style yogurt3 Tbsp. chopped walnuts1 Tbsp. chia seeds½ cup blueberries
A.M. Snack (200 energy)
1 medium apple1 Tbsp. pure peanut butter
Lunch (533 energy)
P.M. Snack (237 energy)
¼ cup dry-roasted unsalted almonds1 plum
Dinner (478 energy)
Every day Totals: 1,816 energy, 102g fats, 14g saturated fats, 88g protein, 156g carbohydrate, 40g fiber, 1,792mg sodium
Make it 1,500 energy: Omit peanut butter at A.M. snack and omit almonds at P.M. snack.
Make it 2,000 energy: Improve to 2 Tbsp. pure peanut butter at A.M. snack and add 1 medium banana as a night snack.
Week 5
Day 29
Jason Donnelly
Breakfast (369 energy)
1 cup nonfat plain strained Greek-style yogurt3 Tbsp. chopped walnuts1 Tbsp. chia seeds½ cup blueberries
A.M. Snack (160 energy)
¼ cup dry-roasted salted edamame1 medium orange
Lunch (533 energy)
P.M. Snack (315 energy)
1 medium banana2 Tbsp. pure peanut butter
Dinner (442 energy)
Meal-Prep Tip: Reserve leftover Gradual-Cooker Buffalo Hen Chili to have for dinner tomorrow night time.
Every day Totals: 1,819 energy, 85g fats, 13g saturated fats, 99g protein, 177g carbohydrate, 45g fiber, 1,965mg sodium
Make it 1,500 energy: Omit edamame at A.M. snack and peanut butter at P.M. snack.
Make it 2,000 energy: Add ¼ cup dry-roasted unsalted almonds as a night snack.
Day 30
Photographer: Fred Hardy, Meals Stylist: Jennifer Wendorf, Prop Stylist: Shell Royster
Breakfast (369 energy)
1 cup nonfat plain strained Greek-style yogurt3 Tbsp. chopped walnuts1 Tbsp. chia seeds½ cup blueberries
A.M. Snack (160 energy)
¼ cup dry-roasted salted edamame1 medium orange
Lunch (533 energy)
P.M. Snack (315 energy)
1 medium banana2 Tbsp. pure peanut butter
Dinner (442 energy)
Every day Totals: 1,819 energy, 85g fats, 13g saturated fats, 99g protein, 177g carbohydrate, 45g fiber, 1,965mg sodium
Make it 1,500 energy: Omit edamame at A.M. snack and peanut butter at P.M. snack.
Make it 2,000 energy: Add ¼ cup dry-roasted unsalted almonds as a night snack.
