You Just Found Out You Have High Cholesterol—Try This 30-Day Meal Plan, Created by a Dietitian

Whether you’ve been struggling with high cholesterol for years or just found out your numbers are elevated, this low-cholesterol meal plan can help. We map out 30 days of delicious meals and snacks tailored to reduce cholesterol levels. To make this meal plan beginner-friendly, we chose simpler recipes with shorter ingredient lists, called for leftovers several times throughout the month and included ample meal-prep tips each week to make for a seamless routine. Check it out!

Why This Meal Plan Is Great for You

To help lower cholesterol, we capped saturated fat at no more than 14 grams per day. While there’s some debate over saturated fat and its impact on cholesterol, we still opted to limit it but included plenty of unsaturated fats from foods such as nuts, seeds and avocado. Unsaturated fats can help lower LDL cholesterol, often referred to as “bad” cholesterol, and improve heart health.

To further help lower cholesterol, we included fiber-rich meals and snacks. Fiber is an all-star nutrient with many health benefits, including playing an important role in reducing cholesterol. The recommended fiber intake ranges from 25 to 38 grams per day. Because research links a high fiber intake with a reduced level of total cholesterol and LDL cholesterol, we aimed for the higher end of that goal with each day providing an average of 39 grams.

Though total protein intake doesn’t typically significantly influence cholesterol levels, we know it’s a nutrient that many people prioritize. Each day provides an average of 93 grams of protein, which will help keep you feeling satiated and energized throughout the day. 

This 1,800-calorie meal plan has modifications for 1,500 and 2,000 calories to support those with different calorie needs. While we previously included meal plans and modifications for 1,200 calories, we no longer do. The 2020-2025 Dietary Guidelines for Americans suggests that limiting your 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.

Strategies to Improve Cholesterol 

Though high cholesterol can be caused by genetic factors, there are some lifestyle changes that may help reduce cholesterol levels:

• Eat a Heart-Healthy Diet: Include plenty of fruits, vegetables, whole grains, legumes, fish and lean proteins in your routine to support a healthy heart and reduce cholesterol. Aim to eat plenty of high-fiber foods, which can also help lower cholesterol.  
• Exercise: The American Heart Association recommends that people aim for at least 150 minutes a week of moderate-intensity exercise to help lower cholesterol. This may look like a brisk walk, five days a week for 30 minutes. Wondering where to start? Check out our Walking Plan to Help Lower Your Cholesterol Levels.
• Get Enough Sleep: Though often easier said than done, aiming for seven to nine hours of quality sleep per night can lower your risk of high cholesterol. Learn how to get better zzz’s by reading 4 Ways to Get a Better Night's Sleep, According to an Expert.
• Eat More Unsaturated Fats: Including more unsaturated fats in your routine can help lower cholesterol. Unsaturated fats are found in foods such as fish, nuts, seeds, avocado and olive oil. 

Heart-Healthy Foods to Focus On

• Fruits
• Vegetables
• Edamame and tofu
• Dairy, especially yogurt and kefir
• Whole grains
• Nuts (including nut butters)
• Seeds (chia, flax, pumpkin and more)
• Lean proteins, such as poultry and eggs
• Fish and shellfish
• Beans and lentils
• Avocado
• Unsaturated fats, such as olive oil and avocado oil
• Herbs and spices

Week 1

How to Meal-Prep Your Week of Meals:

1. Make Lemon-Blueberry Granola to have with breakfast throughout the week.
2. Prepare Sweet Potato, Kale & Chicken Salad with Peanut Dressing to have for lunch on Days 2 through 5. 
3. Make Peach Pie Overnight Oats to have for breakfast on Days 2 through 5.
4. Prepare Mango-Date Energy Bites to have as a snack throughout the week.  

Day 1

Breakfast (545 calories)

• 1 serving Peanut Butter-Banana Cinnamon Toast
• 1 serving Fruit & Yogurt Smoothie

A.M. Snack (219 calories)

• 3 servings Mango-Date Energy Bites

Lunch (420 calories)

• 1 serving Veggie & Hummus Sandwich
• 1 medium apple

P.M. Snack (215 calories)

• 1 serving Cottage Cheese Snack Jar with Fruit

Dinner (405 calories)

• 1 serving Sheet-Pan Chili-Lime Salmon with Potatoes & Peppers

Daily Totals: 1,804 calories, 65g fat, 11g saturated fat, 88g protein, 230g carbohydrate, 37g fiber, 1,388mg sodium

Make it 1,500 calories: Omit Fruit & Yogurt Smoothie at breakfast. 

Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds as an evening snack. 

Day 2

Breakfast (455 calories)

• 1 serving Peach Pie Overnight Oats
• 1 cup nonfat plain kefir

A.M. Snack (219 calories)

• 3 servings Mango-Date Energy Bites

Lunch (393 calories)

• 1 serving Sweet Potato, Kale & Chicken Salad with Peanut Dressing

P.M. Snack (215 calories)

• 1 serving Cottage Cheese Snack Jar with Fruit

Dinner (501 calories)

• 1 serving Quinoa, Avocado & Chickpea Salad over Mixed Greens

Daily Totals: 1,783 calories, 76g fat, 13g saturated fat, 88g protein, 194g carbohydrate, 32g fiber, 1,518mg sodium

Make it 1,500 calories: Omit kefir at breakfast and change A.M. snack to ½ cup sliced strawberries. 

Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds as an evening snack. 

Day 3

Breakfast (455 calories)

• 1 serving Peach Pie Overnight Oats
• 1 cup nonfat plain kefir

A.M. Snack (131 calories)

• 1 large pear

Lunch (393 calories)

• 1 serving Sweet Potato, Kale & Chicken Salad with Peanut Dressing

P.M. Snack (206 calories)

• ¼ cup unsalted dry-roasted almonds

Dinner (489 calories)

• 1 serving Spaghetti with Creamy Lemon-Spinach Sauce

Evening Snack (146 calories)

• 2 servings Mango-Date Energy Bites

Daily Totals: 1,821 calories, 79g fat, 12g saturated fat, 79g protein, 212g carbohydrate, 34g fiber, 1,369mg sodium

Make it 1,500 calories: Omit kefir at breakfast, change P.M. snack to 1 plum and reduce to 1 serving Mango-Date Energy Bites at evening snack. 

Make it 2,000 calories: Change A.M. snack to 1 medium apple with 2 Tbsp. natural peanut butter. 

Day 4

Breakfast (455 calories)

• 1 serving Peach Pie Overnight Oats
• 1 cup nonfat plain kefir

A.M. Snack (219 calories)

• 3 servings Mango-Date Energy Bites

Lunch (393 calories)

• 1 serving Sweet Potato, Kale & Chicken Salad with Peanut Dressing

P.M. Snack (215 calories)

• 1 serving Cottage Cheese Snack Jar with Fruit

Dinner (418 calories)

• 1 serving Green Chile Rotisserie Chicken Casserole
• 1 serving Garlicky Green Beans

Evening Snack (95 calories)

• 1 medium apple

Meal-Prep Tip: Reserve leftover Green Chile Rotisserie Chicken Casserole to have for dinner tomorrow night.  

Daily Totals: 1,796 calories, 58g fat, 12g saturated fat, 107g protein, 218g carbohydrate, 30g fiber, 1,752mg sodium

Make it 1,500 calories: Omit kefir at breakfast, change A.M. snack to 1 medium orange and change evening snack to ½ cup sliced strawberries. 

Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to evening snack. 

Day 5

Breakfast (455 calories)

• 1 serving Peach Pie Overnight Oats
• 1 cup nonfat plain kefir

A.M. Snack (305 calories)

• 1 medium apple
• 2 Tbsp. natural peanut butter

Lunch (393 calories)

• 1 serving Sweet Potato, Kale & Chicken Salad with Peanut Dressing

P.M. Snack (243 calories)

• 1 (5.3-oz.) container nonfat plain strained Greek-style yogurt
• 1 medium peach
• 2 Tbsp. chopped walnuts

Dinner (418 calories)

• 1 serving Green Chile Rotisserie Chicken Casserole
• 1 serving Garlicky Green Beans

Daily Totals: 1,814 calories, 63g fat, 11g saturated fat, 113g protein, 201g carbohydrate, 30g fiber, 1,778mg sodium

Make it 1,500 calories: Omit kefir at breakfast and omit peanut butter at A.M. snack. 

Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds as an evening snack. 

Day 6

Breakfast (420 calories)

• 1 cup nonfat plain strained Greek-style yogurt
• 3 Tbsp. chopped walnuts
• 2 Tbsp. chia seeds
• ½ cup blueberries

A.M. Snack (219 calories)

• 3 servings Mango-Date Energy Bites

Lunch (420 calories)

• 1 serving Veggie & Hummus Sandwich
• 1 medium apple

P.M. Snack (215 calories)

• 1 serving Cottage Cheese Snack Jar with Fruit

Dinner (398 calories)

• 1 serving Creamy Pesto Shrimp with Gnocchi & Peas

Evening Snack (131 calories)

• 1 large pear

Daily Totals: 1,804 calories, 76g fat, 13g saturated fat, 84g protein, 217g carbohydrate, 42g fiber, 1,161mg sodium

Make it 1,500 calories: Change P.M. snack to 1 medium peach and omit evening snack. 

Make it 2,000 calories: Add 1 serving Traditional Greek Salad to dinner. 

Day 7

Breakfast (401 calories)

• 1 cup nonfat plain strained Greek-style yogurt
• 1 serving Lemon-Blueberry Granola
• ½ cup blueberries

A.M. Snack (210 calories)

• 1 medium banana
• 1 Tbsp. natural peanut butter

Lunch (420 calories)

• 1 serving Veggie & Hummus Sandwich
• 1 medium apple

P.M. Snack (206 calories)

• ¼ cup unsalted dry-roasted almonds

Dinner (400 calories)

• 1 serving Roast Pork, Asparagus & Cherry Tomato Bowl

Evening Snack (146 calories)

• 2 servings Mango-Date Energy Bites

Daily Totals: 1,783 calories, 72g fat, 14g saturated fat, 89g protein, 214g carbohydrate, 40g fiber, 1,305mg sodium

Make it 1,500 calories: Change A.M. snack to 1 medium peach and omit evening snack. 

Make it 2,000 calories: Increase to 2 Tbsp. natural peanut butter at A.M. snack, add 1 plum to P.M. snack and increase to 3 servings Mango-Date Energy Bites at evening snack.

Week 2

How to Meal-Prep Your Week of Meals:

1. Make Triple-Berry Blended Oats to have for breakfast on Days 9 through 12.
2. Prepare Spicy Slaw Bowls with Shrimp & Edamame to have for lunch on Days 9 through 12. 
3. Prepare Mango-Date Energy Bites to have as a snack throughout the week. 

Day 8

Breakfast (545 calories)

• 1 serving Peanut Butter-Banana Cinnamon Toast
• 1 serving Fruit & Yogurt Smoothie

A.M. Snack (95 calories)

• 1 medium apple

Lunch (533 calories)

• 1 serving Anti-Inflammatory Beet & Avocado Wrap
• ½ cup nonfat cottage cheese

P.M. Snack (62 calories)

• 1 medium orange

Dinner (573 calories)

• 1 serving Gochujang-Glazed Salmon with Garlic Spinach
• 1 serving Easy Cauliflower Fried Rice

Daily Totals: 1,806 calories, 74g fat, 12g saturated fat, 89g protein, 207g carbohydrate, 37g fiber, 2,248mg sodium

Make it 1,500 calories: Omit Fruit & Yogurt Smoothie at breakfast.

Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to A.M. snack. 

Day 9

Breakfast (390 calories)

• 1 serving Triple-Berry Blended Oats

A.M. Snack (215 calories)

• 1 serving Cottage Cheese Snack Jar with Fruit

Lunch (364 calories)

• 1 serving Spicy Slaw Bowls with Shrimp & Edamame

P.M. Snack (206 calories)

• ¼ cup unsalted dry-roasted almonds

Dinner (394 calories)

• 1 serving Homemade Chicken Tenders with Everything Bagel Seasoning over Salad

Evening Snack (210 calories)

• 1 medium banana
• 1 Tbsp. natural peanut butter

Daily Totals: 1,778 calories, 99g fat, 13g saturated fat, 96g protein, 137g carbohydrate, 36g fiber, 879mg sodium

Make it 1,500 calories: Change P.M. snack to ¼ cup salted dry-roasted edamame and change evening snack to 1 medium peach. 

Make it 2,000 calories: Add 1 medium apple to lunch and increase to 2 Tbsp. natural peanut butter at evening snack. 

Day 10

Breakfast (390 calories)

• 1 serving Triple-Berry Blended Oats

A.M. Snack (206 calories)

• ¼ cup unsalted dry-roasted almonds

Lunch (364 calories)

• 1 serving Spicy Slaw Bowls with Shrimp & Edamame

P.M. Snack (243 calories)

• 1 (5.3-oz.) container nonfat plain strained Greek-style yogurt
• 1 medium peach
• 2 Tbsp. chopped walnuts

Dinner (513 calories)

• 1 serving 4-Ingredient Adas bis-Silq (Lentil & Chard Soup)
• 1 serving Kale Salad with Balsamic & Parmesan

Evening Snack (95 calories)

• 1 medium apple

Meal-Prep Tip: Reserve leftover 4-Ingredient Adas bis-Silq (Lentil & Chard Soup) to have for dinner tomorrow night. 

Daily Totals: 1,810 calories, 84g fat, 11g saturated fat, 85g protein, 203g carbohydrate, 48g fiber, 1,136mg sodium

Make it 1,500 calories: Change A.M. snack to 1 plum, omit walnuts at P.M. snack and change evening snack to 1 cup sliced strawberries. 

Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to evening snack. 

Day 11

Breakfast (390 calories)

• 1 serving Triple-Berry Blended Oats

A.M. Snack (206 calories)

• ¼ cup unsalted dry-roasted almonds

Lunch (364 calories)

• 1 serving Spicy Slaw Bowls with Shrimp & Edamame

P.M. Snack (243 calories)

• 1 (5.3-oz.) container nonfat plain strained Greek-style yogurt
• 1 medium peach
• 2 Tbsp. chopped walnuts

Dinner (513 calories)

• 1 serving 4-Ingredient Adas bis-Silq (Lentil & Chard Soup)
• 1 serving Kale Salad with Balsamic & Parmesan

Evening Snack (95 calories)

• 1 medium apple

Daily Totals: 1,810 calories, 84g fat, 11g saturated fat, 85g protein, 203g carbohydrate, 48g fiber, 1,136mg sodium

Make it 1,500 calories: Change A.M. snack to 1 plum, omit walnuts at P.M. snack and change evening snack to 1 cup sliced strawberries. 

Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to evening snack. 

Day 12

Breakfast (390 calories)

• 1 serving Triple-Berry Blended Oats

A.M. Snack (219 calories)

• 3 servings Mango-Date Energy Bites

Lunch (364 calories)

• 1 serving Spicy Slaw Bowls with Shrimp & Edamame

P.M. Snack (315 calories)

• 1 medium banana
• 2 Tbsp. natural peanut butter

Dinner (514 calories)

• 1 serving Chicken & Vegetable Penne with Parsley-Walnut Pesto

Daily Totals: 1,802 calories, 88g fat, 14g saturated fat, 85g protein, 183g carbohydrate, 40g fiber, 1,188mg sodium

Make it 1,500 calories: Reduce to 2 servings Mango-Date Energy Bites at A.M. snack and omit peanut butter at P.M. snack. 

Make it 2,000 calories: Add 1 medium apple and 2 Tbsp. natural peanut butter as an evening snack.

Day 13

Breakfast (369 calories)

• 1 cup nonfat plain strained Greek-style yogurt
• 3 Tbsp. chopped walnuts
• 1 Tbsp. chia seeds
• ½ cup blueberries

A.M. Snack (219 calories)

• 3 servings Mango-Date Energy Bites

Lunch (533 calories)

• 1 serving Anti-Inflammatory Beet & Avocado Wrap
• ½ cup nonfat cottage cheese

P.M. Snack (131 calories)

• 1 large pear

Dinner (529 calories)

• 1 serving Fish Taco Bowls with Green Cabbage Slaw

Daily Totals: 1,781 calories, 85g fat, 12g saturated fat, 95g protein, 181g carbohydrate, 38g fiber, 1,789mg sodium

Make it 1,500 calories: Omit chopped walnuts at breakfast and reduce to 1 serving Mango-Date Energy Bites at A.M. snack.

Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to P.M. snack. 

Day 14

Breakfast (401 calories)

• 1 cup nonfat plain strained Greek-style yogurt
• 1 serving Lemon-Blueberry Granola
• ½ cup blueberries

A.M. Snack (219 calories)

• 3 servings Mango-Date Energy Bites

Lunch (533 calories)

• 1 serving Anti-Inflammatory Beet & Avocado Wrap
• ½ cup nonfat cottage cheese

P.M. Snack (131 calories)

• 1 large pear

Dinner (495 calories)

• 1 serving One-Pot White Bean, Spinach & Sun-Dried Tomato Orzo with Lemon & Feta

Daily Totals: 1,780 calories, 76g fat, 14g saturated fat, 74g protein, 221g carbohydrate, 38g fiber, 1,746mg sodium

Make it 1,500 calories: Change A.M. snack to 1 plum and change P.M. snack to 1 cup sliced strawberries. 

Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to P.M. snack.

Week 3

How to Meal-Prep Your Week of Meals:

1. Make Peach Pie Overnight Oats to have for breakfast on Days 16 through 19. 
2. Prepare Creamy Chicken Noodle Soup with Rotisserie Chicken to have for lunch on Days 16 through 19. 

Day 15

Breakfast (545 calories)

• 1 serving Peanut Butter-Banana Cinnamon Toast
• 1 serving Fruit & Yogurt Smoothie

A.M. Snack (133 calories)

• ¼ cup salted dry-roasted edamame
• 1 clementine

Lunch (420 calories)

• 1 serving Veggie & Hummus Sandwich
• 1 medium apple

P.M. Snack (215 calories)

• 1 serving Cottage Cheese Snack Jar with Fruit

Dinner (481 calories)

• 1 serving Salmon Rice Bowl

Daily Totals: 1,794 calories, 66g fat, 10g saturated fat, 78g protein, 236g carbohydrate, 45g fiber, 1,555mg sodium

Make it 1,500 calories: Omit Fruit & Yogurt Smoothie at breakfast. 

Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to the apple at lunch. 

Day 16

Breakfast (455 calories)

• 1 serving Peach Pie Overnight Oats
• 1 cup nonfat plain kefir

A.M. Snack (215 calories)

• 1 serving Cottage Cheese Snack Jar with Fruit

Lunch (355 calories)

• 1 serving Creamy Chicken Noodle Soup with Rotisserie Chicken
• 1 medium apple

P.M. Snack (206 calories)

• ¼ cup unsalted dry-roasted almonds

Dinner (419 calories)

• 1 serving Slow-Cooker Chicken & Brown Rice with Roasted Corn & Black Beans

Evening Snack (131 calories)

• 1 large pear

Meal-Prep Tip: Reserve leftover Slow-Cooker Chicken & Brown Rice with Roasted Corn & Black Beans to have for dinner tomorrow night.

Daily Totals: 1,782 calories, 55g fat, 9g saturated fat, 108g protein, 227g carbohydrate, 37g fiber, 1,051mg sodium

Make it 1,500 calories: Omit kefir at breakfast and change P.M. snack to ⅓ cup blueberries. 

Make it 2,000 calories: Add 3 servings Mango-Date Energy Bites to lunch. 

Day 17

Breakfast (455 calories)

• 1 serving Peach Pie Overnight Oats
• 1 cup nonfat plain kefir

A.M. Snack (210 calories)

• 1 medium banana
• 1 Tbsp. natural peanut butter

Lunch (355 calories)

• 1 serving Creamy Chicken Noodle Soup with Rotisserie Chicken
• 1 medium apple

P.M. Snack (315 calories)

• 1 (5.3-oz.) container nonfat plain strained Greek-style yogurt
• 1 serving Lemon-Blueberry Granola

Dinner (419 calories)

• 1 serving Slow-Cooker Chicken & Brown Rice with Roasted Corn & Black Beans

Evening Snack (62 calories)

• 1 medium orange

Daily Totals: 1,816 calories, 45g fat, 13g saturated fat, 110g protein, 251g carbohydrate, 34g fiber, 1,240mg sodium

Make it 1,500 calories: Omit peanut butter at A.M. snack and omit Lemon-Blueberry Granola at P.M. snack. 

Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to evening snack. 

Day 18

Breakfast (455 calories)

• 1 serving Peach Pie Overnight Oats
• 1 cup nonfat plain kefir

A.M. Snack (215 calories)

• 1 serving Cottage Cheese Snack Jar with Fruit

Lunch (355 calories)

• 1 serving Creamy Chicken Noodle Soup with Rotisserie Chicken
• 1 medium apple

P.M. Snack (206 calories)

• ¼ cup unsalted dry-roasted almonds

Dinner (472 calories)

• 1 serving Stuffed Sweet Potato with Hummus Dressing

Evening Snack (105 calories)

• 1 medium banana

Daily Totals: 1,808 calories, 55g fat, 9g saturated fat, 97g protein, 247g carbohydrate, 47g fiber, 1,270mg sodium

Make it 1,500 calories: Change P.M. snack to ¼ cup blueberries and omit evening snack. 

Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to evening snack. 

Day 19

Breakfast (455 calories)

• 1 serving Peach Pie Overnight Oats
• 1 cup nonfat plain kefir

A.M. Snack (141 calories)

• 1 medium bell pepper, sliced
• ¼ cup hummus

Lunch (355 calories)

• 1 serving Creamy Chicken Noodle Soup with Rotisserie Chicken
• 1 medium apple

P.M. Snack (206 calories)

• ¼ cup unsalted dry-roasted almonds

Dinner (557 calories)

• 1 serving Spaghetti with Quick Meat Sauce
• 1 serving Traditional Greek Salad

Evening Snack (105 calories)

• 1 medium banana

Meal-Prep Tip: Reserve leftover Spaghetti with Quick Meat Sauce to have for dinner tomorrow night. 

Daily Totals: 1,820 calories, 68g fat, 14g saturated fat, 93g protein, 226g carbohydrate, 38g fiber, 1,894mg sodium

Make it 1,500 calories: Omit kefir at breakfast and hummus at A.M. snack and omit evening snack. 

Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to evening snack. 

Day 20

Breakfast (318 calories)

• 1 cup nonfat plain strained Greek-style yogurt
• 3 Tbsp. chopped walnuts
• ½ cup blueberries

A.M. Snack (141 calories)

• 1 medium bell pepper, sliced
• ¼ cup hummus

Lunch (387 calories)

• 1 serving Veggie & Hummus Sandwich
• 1 medium orange

P.M. Snack (206 calories)

• ¼ cup unsalted dry-roasted almonds

Dinner (557 calories)

• 1 serving Spaghetti with Quick Meat Sauce
• 1 serving Traditional Greek Salad

Evening Snack (193 calories)

• 1 medium apple
• ¼ cup salted dry-roasted edamame 

Daily Totals: 1,802 calories, 84g fat, 14g saturated fat, 91g protein, 195g carbohydrate, 49g fiber, 1,733mg sodium

Make it 1,500 calories: Omit hummus at A.M. snack and omit evening snack. 

Make it 2,000 calories: Add 1 serving Peanut Butter-Banana Cinnamon Toast to breakfast and change evening snack to 1 large pear. 

Day 21

Breakfast (369 calories)

• 1 cup nonfat plain strained Greek-style yogurt
• 3 Tbsp. chopped walnuts
• 1 Tbsp. chia seeds
• ½ cup blueberries

A.M. Snack (215 calories)

• 1 serving Cottage Cheese Snack Jar with Fruit

Lunch (387 calories)

• 1 serving Veggie & Hummus Sandwich
• 1 medium orange

P.M. Snack (259 calories)

• 1 cup sliced strawberries
• ¼ cup unsalted dry-roasted almonds

Dinner (436 calories)

• 1 serving Charred Shrimp, Pesto & Quinoa Bowls

Evening Snack (118 calories)

• 2 stalks celery
• 1 Tbsp. natural peanut butter

Daily Totals: 1,784 calories, 94g fat, 13g saturated, 102g protein, 148g carbohydrate, 41g fiber, 1,203mg sodium

Make it 1,500 calories: Omit almonds at P.M. snack and change evening snack to 1 medium peach. 

Make it 2,000 calories: Add 1 serving Peanut Butter-Banana Cinnamon Toast to breakfast and omit strawberries at P.M. snack.

Week 4

How to Meal-Prep Your Week of Meals:

1. Make Triple-Berry Blended Oats to have for breakfast on Days 23 through 26.
2. Prepare Chopped Salad with Chickpeas, Olives & Feta to have for lunch on Days 23 through 26. 

Day 22

Breakfast (545 calories)

• 1 serving Peanut Butter-Banana Cinnamon Toast
• 1 serving Fruit & Yogurt Smoothie

A.M. Snack (141 calories)

• 1 medium bell pepper, sliced
• ¼ cup hummus

Lunch (533 calories)

• 1 serving Anti-Inflammatory Beet & Avocado Wrap
• ½ cup nonfat cottage cheese

P.M. Snack (59 calories)

• 1 medium peach

Dinner (543 calories)

• 1 serving One-Skillet Salmon with Fennel & Sun-Dried Tomato Couscous

Daily Totals: 1,820 calories, 73g fat, 11g saturated fat, 90g protein, 218g carbohydrate, 40g fiber, 1,977mg sodium

Make it 1,500 calories: Omit Fruit & Yogurt Smoothie at breakfast and change P.M. snack to 1 clementine. 

Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to P.M. snack. 

Day 23

Breakfast (390 calories)

• 1 serving Triple-Berry Blended Oats 

A.M. Snack (206 calories)

• ¼ cup unsalted dry-roasted almonds

Lunch (397 calories)

• 1 serving Chopped Salad with Chickpeas, Olives & Feta
• 3 oz. cooked chicken breast

P.M. Snack (141 calories)

• 1 medium bell pepper, sliced
• ¼ cup hummus

Dinner (519 calories)

• 1 serving One-Pot Chicken & Rice Soup
• 1 serving Simple Spinach Salad

Evening Snack (131 calories)

• 1 large pear

Meal-Prep Tip: Reserve leftover One-Pot Chicken & Rice Soup to have for dinner tomorrow night. 

Daily Totals: 1,783 calories, 80g fat, 14g saturated fat, 95g protein, 180g carbohydrate, 41g fiber, 1,927mg sodium

Make it 1,500 calories: Change A.M. snack to 1 medium orange and omit evening snack. 

Make it 2,000 calories: Add 3 servings Mango-Date Energy Bites to lunch. 

Day 24

Breakfast (390 calories)

• 1 serving Triple-Berry Blended Oats 

A.M. Snack (200 calories)

• 1 medium apple
• 1 Tbsp. natural peanut butter

Lunch (397 calories)

• 1 serving Chopped Salad with Chickpeas, Olives & Feta
• 3 oz. cooked chicken breast

P.M. Snack (179 calories)

• 1 (5.3-oz.) container nonfat plain strained Greek-style yogurt
• ½ cup blueberries
• 1 Tbsp. chopped walnuts 

Dinner (519 calories)

• 1 serving One-Pot Chicken & Rice Soup
• 1 serving Simple Spinach Salad

Evening Snack (131 calories)

• 1 large pear

Daily Totals: 1,815 calories, 70g fat, 14g saturated fat, 102g protein, 202g carbohydrate, 39g fiber, 1,794mg sodium

Make it 1,500 calories: Change A.M. snack to 1 medium orange, omit walnuts at P.M. snack and omit evening snack. 

Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to evening snack.

Day 25

Breakfast (390 calories)

• 1 serving Triple-Berry Blended Oats 

A.M. Snack (215 calories)

• 1 serving Cottage Cheese Snack Jar with Fruit

Lunch (397 calories)

• 1 serving Chopped Salad with Chickpeas, Olives & Feta
• 3 oz. cooked chicken breast

P.M. Snack (305 calories)

• 1 medium apple
• 2 Tbsp. natural peanut butter

Dinner (491 calories)

• 1 serving Falafel Pita Sandwiches with Tzatziki
• 1 serving Tomato-Cucumber Salad with Dill

Daily Totals: 1,797 calories, 79g fat, 12g saturated fat, 87g protein, 188g carbohydrate, 39g fiber, 1,842mg sodium

Make it 1,500 calories: Change A.M. snack to 1 medium banana and omit peanut butter at P.M. snack. 

Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds as an evening snack.

Day 26

Breakfast (390 calories)

• 1 serving Triple-Berry Blended Oats 

A.M. Snack (215 calories)

• 1 serving Cottage Cheese Snack Jar with Fruit

Lunch (397 calories)

• 1 serving Chopped Salad with Chickpeas, Olives & Feta
• 3 oz. cooked chicken breast

P.M. Snack (206 calories)

• ¼ cup unsalted dry-roasted almonds

Dinner (436 calories)

• 1 serving One-Pot Garlicky Shrimp & Broccoli
• 1 cup cooked quinoa

Evening Snack (179 calories)

• 1 (5.3-oz.) container nonfat plain strained Greek-style yogurt
• ½ cup blueberries
• 1 Tbsp. chopped walnuts 

Daily Totals: 1,822, 83g fat, 11g saturated fat, 119g protein, 160g carbohydrate, 34g fiber, 1,202mg sodium

Make it 1,500 calories: Change P.M. snack to 1 medium orange and omit evening snack. 

Make it 2,000 calories: Add 1 medium apple to lunch and increase to 3 Tbsp. chopped walnuts at evening snack. 

Day 27

Breakfast (545 calories)

• 1 serving Peanut Butter-Banana Cinnamon Toast
• 1 serving Fruit & Yogurt Smoothie

A.M. Snack (215 calories)

• 1 serving Cottage Cheese Snack Jar with Fruit

Lunch (516 calories)

• 1 serving Anti-Inflammatory Beet & Avocado Wrap
• 1 cup sliced strawberries

P.M. Snack (62 calories)

• 1 medium orange

Dinner (468 calories)

• 1 serving 5-Ingredient Roasted Lemon Chicken & Vegetables
• ½ cup cooked brown rice

Daily Totals: 1,805 calories, 71g fat, 12g saturated fat, 79g protein, 227g carbohydrate, 40g fiber, 1,381mg sodium

Make it 1,500 calories: Omit Fruit & Yogurt Smoothie at breakfast. 

Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to P.M. snack. 

Day 28

Breakfast (369 calories)

• 1 cup nonfat plain strained Greek-style yogurt
• 3 Tbsp. chopped walnuts
• 1 Tbsp. chia seeds
• ½ cup blueberries

A.M. Snack (200 calories)

• 1 medium apple
• 1 Tbsp. natural peanut butter

Lunch (533 calories)

• 1 serving Anti-Inflammatory Beet & Avocado Wrap
• ½ cup nonfat cottage cheese

P.M. Snack (237 calories)

• ¼ cup unsalted dry-roasted almonds
• 1 plum

Dinner (478 calories)

• 1 serving Cod Fish Tacos
• 1 serving Guacamole Chopped Salad

Daily Totals: 1,816 calories, 102g fat, 14g saturated fat, 88g protein, 156g carbohydrate, 40g fiber, 1,792mg sodium

Make it 1,500 calories: Omit peanut butter at A.M. snack and omit almonds at P.M. snack. 

Make it 2,000 calories: Increase to 2 Tbsp. natural peanut butter at A.M. snack and add 1 medium banana as an evening snack. 

Week 5

Day 29

Breakfast (369 calories)

• 1 cup nonfat plain strained Greek-style yogurt
• 3 Tbsp. chopped walnuts
• 1 Tbsp. chia seeds
• ½ cup blueberries

A.M. Snack (160 calories)

• ¼ cup salted dry-roasted edamame
• 1 medium orange

Lunch (533 calories)

• 1 serving Anti-Inflammatory Beet & Avocado Wrap
• ½ cup nonfat cottage cheese

P.M. Snack (315 calories)

• 1 medium banana
• 2 Tbsp. natural peanut butter

Dinner (442 calories)

• 1 serving Slow-Cooker Buffalo Chicken Chili
• 1 serving Simple Cabbage Salad

Meal-Prep Tip: Reserve leftover Slow-Cooker Buffalo Chicken Chili to have for dinner tomorrow night. 

Daily Totals: 1,819 calories, 85g fat, 13g saturated fat, 99g protein, 177g carbohydrate, 45g fiber, 1,965mg sodium

Make it 1,500 calories: Omit edamame at A.M. snack and peanut butter at P.M. snack. 

Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds as an evening snack. 

Day 30

Breakfast (369 calories)

• 1 cup nonfat plain strained Greek-style yogurt
• 3 Tbsp. chopped walnuts
• 1 Tbsp. chia seeds
• ½ cup blueberries

A.M. Snack (160 calories)

• ¼ cup salted dry-roasted edamame
• 1 medium orange

Lunch (533 calories)

• 1 serving Anti-Inflammatory Beet & Avocado Wrap
• ½ cup nonfat cottage cheese

P.M. Snack (315 calories)

• 1 medium banana
• 2 Tbsp. natural peanut butter

Dinner (442 calories)

• 1 serving Slow-Cooker Buffalo Chicken Chili
• 1 serving Simple Cabbage Salad

Daily Totals: 1,819 calories, 85g fat, 13g saturated fat, 99g protein, 177g carbohydrate, 45g fiber, 1,965mg sodium

Make it 1,500 calories: Omit edamame at A.M. snack and peanut butter at P.M. snack.

Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds as an evening snack.