Meal Plans Low Cholesterol Meal Plans 30-Day No-Sugar, Low-Cholesterol Meal Plan for Beginners, Created by a Dietitian Skip added sugars and lower your cholesterol in this simple 30-day meal plan for beginners. By Emily Lachtrupp, M.S., RD Emily Lachtrupp, M.S., RD Emily Lachtrupp is a registered dietitian experienced in nutritional counseling, recipe analysis and meal plans. She's worked with clients who struggle with diabetes, weight loss, digestive issues and more. In her spare time, you can find her enjoying all that Vermont has to offer with her family and her dog, Winston. EatingWell's Editorial Guidelines Published on April 8, 2024 Reviewed by Dietitian Maria Laura Haddad-Garcia Reviewed by Dietitian Maria Laura Haddad-Garcia Maria Laura is EatingWell's senior nutrition & news editor. As part of the nutrition team, she edits and assigns nutrition-related content and provides nutrition reviews for articles. Maria Laura is a trained dietitian, almond butter lover and food enthusiast with over seven years of experience in nutrition counseling. EatingWell's Editorial Guidelines In This Article View All In This Article Best Nutrient for Cholesterol Foods to Focus On Week 1 Week 2 Week 3 Week 4 Week 5 Trending Videos Close this video player Photo: 20-Minute White Bean Soup: Jen Causey. Cheesy Sweet Potato & Black Bean Casserole: l In this 30-day meal plan, we map out a month of heart-healthy meals and snacks tailored to lower cholesterol. To keep the routine beginner-friendly, you’ll see non-fussy meals with shorter ingredient lists, leftovers used often and meal-prep lunches to simplify your weeks. One thing you won’t see is any added sugars. Though desserts and added sugars can certainly be incorporated into a heart-healthy routine in moderation, most of us eat more added sugars than we realize. Stats show that adults over 20 consume around 17 teaspoons daily, well above the American Heart Association’s recommended daily max of 6 teaspoons for women and 9 teaspoons for men. It’s so easy to go over that recommendation because added sugars are abundant in packaged desserts and sweetened beverages. Even more so, added sugars are often present in less obvious foods, like jarred tomato sauce, dressings and premade soups. While added sugars have little to no nutritional value, foods with natural sugars, such as fruits, vegetables and unsweetened dairy, also provide many important nutrients, like vitamins, minerals, protein and fiber. 15 Ways to Eat Less Sugar—Without Missing It To help lower cholesterol, each day provides at least 28 grams of fiber and includes an abundance of heart-healthy foods, such as plant-based protein, low-saturated-fat dairy, whole grains, nuts, fish and plenty of fruits and vegetables. Additionally, research shows that excessive weight can increase the risk of high cholesterol, but losing even 5% of total body weight can often lower numbers and improve heart health. So, to support weight loss, we set the calories for this plan at 1,500 per day and included modifications for 1,200 and 2,000 calories. As with all meal plans, this is meant to serve as a framework for a low-cholesterol eating plan. Make substitutions as you see fit based on your individual food preferences and routine. The Best Nutrient to Help Lower Cholesterol If you’re trying to lower your cholesterol, a multifaceted approach that includes increasing exercise, improving diet quality, cooking more meals at home, and even de-stressing can help improve your stats. But if you’re wondering if there’s one specific nutrient to focus on, the answer is fiber, particularly soluble fiber. Soluble fiber forms a gel-like substance that binds to cholesterol particles in your small intestine, preventing them from entering your bloodstream. Instead, cholesterol particles will attach to your stool, eventually exiting as a bowel movement. You can find soluble fiber in foods like beans, lentils, edamame, oats, avocado, apples, pears and chia seeds. Foods to Focus on for Low Cholesterol Beans and lentilsEdamame and tofuAvocadoFishNuts, including natural nut butters without added sugarsSeeds, such as chia, flax and pumpkinWhole grains, including oats, quinoa, brown rice, whole wheat, barleyUnsweetened dairy, such as yogurt and kefirLean proteins, like poultry, eggs and shellfishFruitsVegetablesUnsaturated fats, such as olive oil and avocado oilHerbs and spices Week 1 How to Meal-Prep Your Week of Meals Make 20-Minute White Bean Soup to have for lunch on Days 2 through 5. Bake a batch of No-Sugar-Added Vegan Oatmeal Cookies to have throughout the month. Store them in the freezer to maintain freshness. Day 1 Photographer: Fred Hardy, Food Stylist: Jennifer Wendorf, Prop Stylist: Lydia Purcell Breakfast (264 calories) ½ cup dry old-fashioned rolled oats, prepared with water¼ cup raspberries1 Tbsp. chopped nuts, such as pecans, walnuts or almonds1 Tbsp. chia seeds A.M. Snack (141 calories) 1 (5.3-oz.) container low-fat plain strained (Greek-style) yogurt½ cup blackberries Lunch (394 calories) 1 serving Cucumber & Roasted Red Pepper Hummus Wrap 1 cup low-fat plain kefir 1 clementine P.M. Snack (95 calories) 1 medium apple Dinner (600 calories) 1 serving Quick Sheet-Pan Salmon with Crispy Quinoa Daily Totals: 1,493 calories, 64g fat, 79g protein, 157g carbohydrate, 28g fiber, 1,301mg sodium Make it 1,200 calories: Omit chopped nuts and chia seeds at breakfast, omit kefir at lunch, and change P.M. snack to 1 plum. Make it 2,000 calories: Increase to ¼ cup chopped nuts at breakfast, add 2 Tbsp. natural peanut butter at P.M. snack, and add 1 serving No-Sugar-Added Vegan Oatmeal Cookies as an evening snack. Day 2 PHOTOGRAPHER: JEN CAUSEY, FOOD STYLIST: MELISSA GRAY, PROP STYLIST: SHELL ROYSTER Breakfast (290 calories) 1 serving Sprouted-Grain Toast with Peanut Butter & Banana A.M. Snack (180 calories) 1 cup edamame, in pods Lunch (352 calories) 1 serving 20-Minute White Bean Soup 1 medium apple P.M. Snack (115 calories) 1 medium bell pepper, sliced3 Tbsp. hummus Dinner (375 calories) 1 serving Anti-Inflammatory Chicken & Beet Salad Evening Snack (177 calories) 1 serving No-Sugar-Added Vegan Oatmeal Cookies Daily Totals: 1,488 calories, 63g fat, 74g protein, 173g carbohydrate, 42g fiber, 1,579mg sodium Make it 1,200 calories: Change A.M. snack to 1 medium orange and omit No-Sugar-Added Vegan Oatmeal Cookies at evening snack. Make it 2,000 calories: Add 1 cup low-fat plain kefir to breakfast, 2 Tbsp. natural peanut butter to the apple at lunch, and ¼ cup unsalted dry-roasted almonds to the evening snack. Day 3 Photographer: Robby Lozano, Food Stylist: Margaret Dickey, Prop Stylist: Julia Bayless Breakfast (264 calories) ½ cup dry old-fashioned rolled oats, prepared with water¼ cup raspberries1 Tbsp. chopped nuts, such as pecans, walnuts or almonds1 Tbsp. chia seeds A.M. Snack (141 calories) 1 (5.3-oz.) container low-fat plain strained (Greek-style) yogurt½ cup blackberries Lunch (352 calories) 1 serving 20-Minute White Bean Soup 1 medium apple P.M. Snack (311 calories) ¼ cup unsalted dry-roasted almonds1 medium banana Dinner (422 calories) 1 serving Copycat Olive Garden Pasta e Fagioli 1 serving Basic Green Salad with Vinaigrette Meal-Prep Tip: Reserve leftover Copycat Olive Garden Pasta e Fagioli to have for dinner tomorrow. Daily Totals: 1,490 calories, 61g fat, 69g protein, 183g carbohydrate, 45g fiber, 1,143mg sodium Make it 1,200 calories: Omit chia seeds at breakfast, reduce to ¼ cup blackberries at A.M. snack, and omit almonds at P.M. snack. Make it 2,000 calories: Add 1 cup low-fat plain kefir to breakfast, add 2 Tbsp. natural peanut butter to the apple at lunch, and add 1 serving No-Sugar-Added Vegan Oatmeal Cookies as an evening snack. Day 4 Breakfast (290 calories) 1 serving Sprouted-Grain Toast with Peanut Butter & Banana A.M. Snack (141 calories) 1 (5.3-oz.) container low-fat plain strained (Greek-style) yogurt½ cup blackberries Lunch (352 calories) 1 serving 20-Minute White Bean Soup 1 medium apple P.M. Snack (135 calories) ¾ cup edamame, in pods Dinner (422 calories) 1 serving Copycat Olive Garden Pasta e Fagioli 1 serving Basic Green Salad with Vinaigrette Evening Snack (177 calories) 1 serving No-Sugar-Added Vegan Oatmeal Cookies Daily Totals: 1,516 calories, 55g fat, 80g protein, 188g carbohydrate, 44g fiber, 1,387mg sodium Make it 1,200 calories: Omit yogurt at A.M. snack and apple at lunch, plus change P.M. snack to 1 clementine. Make it 2,000 calories: Add 1 cup low-fat plain kefir to breakfast, add 2 Tbsp. natural peanut butter to the apple at lunch, and add ½ an avocado, diced, to the salad at dinner. Day 5 Photographer: Jennifer Causey, Food Stylist: Julian Hensarling, Prop Stylist: Christina Daley Breakfast (264 calories) ½ cup dry old-fashioned rolled oats, prepared with water¼ cup raspberries1 Tbsp. chopped nuts, such as pecans, walnuts or almonds1 Tbsp. chia seeds A.M. Snack (90 calories) ½ cup no-salt-added low-fat cottage cheese½ cup sliced cucumber Lunch (352 calories) 1 serving 20-Minute White Bean Soup 1 medium apple P.M. Snack (262 calories) 1 (5.3-oz.) container low-fat plain strained (Greek-style) yogurt1 medium peach2 Tbsp. chopped nuts, such as pecans, walnuts or almonds Dinner (537 calories) 1 serving Cheesy Sweet Potato & Black Bean Casserole 1 serving Guacamole Chopped Salad Meal-Prep Tip: Reserve leftover Cheesy Sweet Potato & Black Bean Casserole to have for lunch on Days 6 and 7. Daily Totals: 1,504 calories, 65g fat, 68g protein, 179g carbohydrate, 45g fiber, 1,183mg sodium Make it 1,200 calories: Omit cottage cheese at A.M. snack and omit yogurt and chopped nuts at P.M. snack. Make it 2,000 calories: Increase to 3 Tbsp. chopped nuts at breakfast, add 2 Tbsp. natural peanut butter to lunch, and add 1 serving No-Sugar-Added Vegan Oatmeal Cookies as an evening snack. Day 6 Ali Redmond Breakfast (290 calories) 1 serving Sprouted-Grain Toast with Peanut Butter & Banana A.M. Snack (173 calories) 1 cup low-fat plain kefir¾ cup blueberries Lunch (292 calories) 1 serving Cheesy Sweet Potato & Black Bean Casserole P.M. Snack (211 calories) 1 serving No-Sugar-Added Vegan Oatmeal Cookies 1 clementine Dinner (528 calories) 1 serving Chicken & Asparagus Skillet Pasta with Pesto Daily Totals: 1,495 calories, 58g fat, 70g protein, 181g carbohydrate, 29g fiber, 1,225mg sodium Make it 1,200 calories: Omit kefir at A.M. snack and omit No-Sugar-Added Vegan Oatmeal Cookies at P.M. snack. Make it 2,000 calories: Add 1 cup low-fat plain kefir to breakfast, 1 medium bell pepper with 3 Tbsp. hummus to lunch, ¼ cup unsalted dry-roasted almonds to P.M. snack, and 1 medium apple as an evening snack. Day 7 Breakfast (264 calories) ½ cup dry old-fashioned rolled oats, prepared with water¼ cup raspberries1 Tbsp. chopped nuts, such as pecans, walnuts or almonds1 Tbsp. chia seeds A.M. Snack (215 calories) 1 serving Cottage Cheese Snack Jar with Fruit Lunch (292 calories) 1 serving Cheesy Sweet Potato & Black Bean Casserole P.M. Snack (225 calories) 1 cup low-fat plain kefir15 unsalted dry-roasted almonds Dinner (502 calories) 1 serving Spicy Shrimp Tacos 1 serving Cabbage Slaw Daily Totals: 1,499 calories, 78g fat, 71g protein, 141g carbohydrate, 31g fiber, 1,636mg sodium Make it 1,200 calories: Change A.M. snack to 1 medium banana and change P.M. snack to ¼ cup blueberries. Make it 2,000 calories: Increase to ¼ cup chopped nuts at breakfast, add 1 medium orange to lunch, increase to ¼ cup unsalted dry-roasted almonds at P.M. snack, add 2 Tbsp. guacamole to dinner, and add 1 serving No-Sugar-Added Vegan Oatmeal Cookies as an evening snack. Week 2 Day 8 Photographer: Jen Causey, Food Stylist: Julian Hensarling, Prop Stylist: Josh Hoggle Breakfast (247 calories) 1 serving Strawberry-Peach Chia Seed Smoothie A.M. Snack (215 calories) 1 serving Cottage Cheese Snack Jar with Fruit Lunch (394 calories) 1 serving Cucumber & Roasted Red Pepper Hummus Wrap 1 cup low-fat plain kefir 1 clementine P.M. Snack (235 calories) 1 serving No-Sugar-Added Vegan Oatmeal Cookies 1 medium peach Dinner (415 calories) 1 serving Baked Eggs in Tomato Sauce with Kale 1 slice whole-wheat bread, toasted Daily Totals: 1,506 calories, 64g fat, 76g protein, 170g carbohydrate, 31g fiber, 1,829mg sodium Make it 1,200 calories: Change A.M. snack to 1 medium apple and omit No-Sugar-Added Vegan Oatmeal Cookies at P.M. snack. Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to P.M. snack, 1 serving Massaged Kale Salad to dinner, and 1 medium banana as an evening snack. Day 9 Photographer Victor Protasio, Food Stylist Margaret Dickey, Prop Stylist Lydia Pursell Breakfast (340 calories) 1 cup low-fat plain strained (Greek-style) yogurt½ cup blackberries3 Tbsp. chopped nuts, such as walnuts or almonds A.M. Snack (131 calories) 1 large pear Lunch (337 calories) 1 serving Arugula & Cucumber Salad with Tuna 1 medium banana P.M. Snack (145 calories) 1 cup raspberries½ cup low-fat no-salt-added cottage cheese Dinner (522 calories) 1 serving Garlic Butter-Roasted Salmon with Potatoes & Asparagus Daily Totals: 1,476 calories, 66g fat, 104g protein, 127g carbohydrate, 28g fiber, 1,013mg sodium Make it 1,200 calories: Reduce to 1 Tbsp. chopped nuts at breakfast, change A.M. snack to 1 plum, and omit cottage cheese at P.M. snack. Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to A.M. snack, 1½ Tbsp. natural peanut butter to lunch, and 1 serving No-Sugar-Added Vegan Oatmeal Cookies as an evening snack. Day 10 Breakfast (247 calories) 1 serving Strawberry-Peach Chia Seed Smoothie A.M. Snack (265 calories) ¼ cup unsalted dry-roasted almonds1 medium peach Lunch (337 calories) 1 serving Arugula & Cucumber Salad with Tuna 1 medium banana P.M. Snack (177 calories) 1 serving No-Sugar-Added Vegan Oatmeal Cookies Dinner (485 calories) 1 serving Slow-Cooker Moroccan-Spiced Chicken Stew 1 serving Massaged Kale Salad Meal-Prep Tip: Reserve 2 servings Slow-Cooker Moroccan-Spiced Chicken Stew to have for lunch on Days 11 and 12. Daily Totals: 1,511 calories, 73g fat, 87g protein, 143g carbohydrate, 31g fiber, 1,973mg sodium Make it 1,200 calories: Omit almonds at A.M. snack and change P.M. snack to 1 medium orange. Make it 2,000 calories: Add 2 large hard-boiled eggs to breakfast, 1 medium orange to P.M. snack, and 1 serving Sprouted-Grain Toast with Peanut Butter & Banana as an evening snack. Day 11 Breakfast (351 calories) 1 cup low-fat plain strained (Greek-style) yogurt½ cup blueberries3 Tbsp. chopped nuts, such as walnuts or almonds A.M. Snack (131 calories) 1 large pear Lunch (302 calories) 1 serving Slow-Cooker Moroccan-Spiced Chicken Stew P.M. Snack (176 calories) ¼ cup unsalted dry-roasted pistachios Dinner (362 calories) 1 serving Vegetarian Chopped Power Salad with Creamy Cilantro Dressing Evening Snack (177 calories) 1 serving No-Sugar-Added Vegan Oatmeal Cookies Daily Totals: 1,498 calories, 69g fat, 83g protein, 147g carbohydrate, 30g fiber, 1,162mg sodium Make it 1,200 calories: Change A.M. snack to 1 plum and omit No-Sugar-Added Vegan Oatmeal Cookies at evening snack. Make it 2,000 calories: Add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana to breakfast, 1 cup edamame in pods to A.M. snack, and 1 plum to lunch. Day 12 PHOTOGRAPHER: JEN CAUSEY, FOOD STYLIST: MELISSA GRAY, PROP STYLIST: SHELL ROYSTER Breakfast (247 calories) 1 serving Strawberry-Peach Chia Seed Smoothie A.M. Snack (252 calories) 1 medium apple1½ Tbsp. natural peanut butter Lunch (302 calories) 1 serving Slow-Cooker Moroccan-Spiced Chicken Stew P.M. Snack (215 calories) 1 serving Cottage Cheese Snack Jar with Fruit Dinner (461 calories) 1 serving Creamy Green Pea Pesto Pasta Meal-Prep Tip: Reserve two servings Creamy Green Pea Pesto Pasta to have for lunch on Days 13 and 14. Daily Totals: 1,477 calories, 62g fat, 78g protein, 158g carbohydrate, 31g fiber, 1,753mg sodium Make it 1,200 calories: Omit peanut butter at A.M. snack and change P.M. snack to 1 medium banana. Make it 2,000 calories: Increase to 2 Tbsp. natural peanut butter at A.M. snack, add 1 medium banana to lunch, and add 1 serving Traditional Greek Salad to dinner. Day 13 Victor Protasio Breakfast (351 calories) 1 cup low-fat plain strained (Greek-style) yogurt½ cup blueberries3 Tbsp. chopped nuts, such as walnuts or almonds A.M. Snack (62 calories) 1 cup blackberries Lunch (461 calories) 1 serving Creamy Green Pea Pesto Pasta P.M. Snack (95 calories) 1 medium apple Dinner (550 calories) 1 serving Summer Chicken Parmesan 1 serving Cucumber, Tomato & Feta Salad Daily Totals: 1,518 calories, 71g fat, 84g protein, 145g carbohydrate, 28g fiber, 1,471mg sodium Make it 1,200 calories: Omit chopped nuts at breakfast, change A.M. snack to ½ cup sliced cucumber, change P.M. snack to 1 plum, and substitute ½ cup cooked quinoa for the Cucumber, Tomato & Feta Salad at dinner. Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to A.M. snack, 1 medium orange to lunch, and 2 Tbsp. natural peanut butter to P.M. snack. Day 14 Photographer: Rachel Marek, Food stylist: Sue Mitchell, Prop stylist: Skylar Myers, Breakfast (247 calories) 1 serving Strawberry-Peach Chia Seed Smoothie A.M. Snack (215 calories) 1 serving Cottage Cheese Snack Jar with Fruit Lunch (461 calories) 1 serving Creamy Green Pea Pesto Pasta P.M. Snack (139 calories) 1 large hard-boiled egg1 medium orange Dinner (435 calories) 1 serving Steak Taco Salad 1-oz. slice whole-wheat baguette Daily Totals: 1,497 calories, 62g fat, 78g protein, 168g carbohydrate, 34g fiber, 1,817mg sodium Make it 1,200 calories: Change A.M. snack to 1 plum and omit baguette at dinner. Week 3 How to Meal-Prep Your Week of Meals Make Chicken Noodle Soup with Spinach & Parmesan to have for lunch on Days 16 through 19. Day 15 Photographer: Grant Webster, Food Stylist: Addelyn Evans, Prop Stylist: Gabe Greco Breakfast (271 calories) 1 serving Avocado-Egg Toast A.M. Snack (131 calories) 1 large pear Lunch (343 calories) 1 serving Chicken, Spinach & Feta Wraps 1 medium orange P.M. Snack (176 calories) ¼ cup unsalted dry-roasted pistachios Dinner (422 calories) 1 serving Sheet-Pan Roasted Salmon & Vegetables Evening Snack (177 calories) 1 serving No-Sugar-Added Vegan Oatmeal Cookies Daily Totals: 1,520 calories, 67g fat, 90g protein, 151g carbohydrate, 30g fiber, 1,421mg sodium Make it 1,200 calories: Change A.M. snack to ¼ cup blueberries, substitute 1 clementine for the orange at lunch, and omit evening snack. Make it 2,000 calories: Add 1 serving Raspberry-Kefir Power Smoothie to breakfast and add ¼ cup unsalted dry-roasted almonds to A.M. snack. Day 16 Photographer: Jen Causey, Food Stylist: Emily Nabors Hall , Prop Stylist: Shell Royster Breakfast (249 calories) 1 serving Raspberry-Kefir Power Smoothie A.M. Snack (215 calories) 1 serving Cottage Cheese Snack Jar with Fruit Lunch (408 calories) 1 serving Chicken Noodle Soup with Spinach & Parmesan 1 large pear P.M. Snack (190 calories) 2 large hard-boiled eggs1 clementine Dinner (427 calories) 1 serving Veggie Fajitas Meal-Prep Tip: Reserve leftover Veggie Fajitas to have for dinner tomorrow. Daily Totals: 1,488 calories, 65g fat, 74g protein, 163g carbohydrate, 38g fiber, 1,101mg sodium Make it 1,200 calories: Change A.M. snack to 1 medium apple and omit hard-boiled eggs at P.M. snack. Make it 2,000 calories: Add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana to breakfast, add ½ cup pineapple chunks to dinner, and add 1 serving No-Sugar-Added Vegan Oatmeal Cookies as an evening snack. Day 17 Photographer: Jacob Fox, Food stylist: Holly Dreesman, Prop stylist: Joseph Wanek Breakfast (271 calories) 1 serving Avocado-Egg Toast A.M. Snack (168 calories) 1 (5.3-oz.) container low-fat plain strained (Greek-style) yogurt1 medium peach Lunch (408 calories) 1 serving Chicken Noodle Soup with Spinach & Parmesan 1 large pear P.M. Snack (237 calories) ¼ cup unsalted dry-roasted pistachios1 plum Dinner (427 calories) 1 serving Veggie Fajitas Daily Totals: 1,480 calories, 70g fat, 72g protein, 155g carbohydrate, 37g fiber, 1,158mg sodium Make it 1,200 calories: Substitute 1 clementine for the pear at lunch and omit pistachios at P.M. snack. Make it 2,000 calories: Add 1 serving Raspberry-Kefir Power Smoothie to breakfast, 1 Tbsp. chopped pecans to A.M. snack, and 1 serving Guacamole Chopped Salad to dinner. Day 18 Photographer: Greg DuPree, Prop stylist: Shell Royster, Food stylist: Emily Hall Breakfast (249 calories) 1 serving Raspberry-Kefir Power Smoothie A.M. Snack (215 calories) 1 serving Cottage Cheese Snack Jar with Fruit Lunch (408 calories) 1 serving Chicken Noodle Soup with Spinach & Parmesan 1 large pear P.M. Snack (62 calories) 1 medium orange Dinner (398 calories) 1 serving Creamy Pesto Shrimp with Gnocchi & Peas Evening Snack (177 calories) 1 serving No-Sugar-Added Vegan Oatmeal Cookies Daily Totals: 1,508 calories, 58g fat, 76g protein, 180g carbohydrate, 30g fiber, 1,239mg sodium Make it 1,200 calories: Change A.M. snack to 1 medium apple and omit evening snack. Make it 2,000 calories: Add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana to breakfast and add ¼ cup unsalted dry-roasted almonds to P.M. snack. Day 19 Photographer: Fred Hardy, Food Stylist: Margaret Monroe Dickey Breakfast (271 calories) 1 serving Avocado-Egg Toast A.M. Snack (95 calories) 1 medium apple Lunch (408 calories) 1 serving Chicken Noodle Soup with Spinach & Parmesan 1 large pear P.M. Snack (237 calories) ¼ cup unsalted dry-roasted almonds1 plum Dinner (512 calories) 1 serving One-Pot Chicken & Rice Daily Totals: 1,521 calories, 66g fat, 80g protein, 161g carbohydrate, 28g fiber, 1,466mg sodium Make it 1,200 calories: Omit pear at lunch and omit almonds at P.M. snack. Make it 2,000 calories: Add 1 serving Raspberry-Kefir Power Smoothie to breakfast and add 2 Tbsp. natural peanut butter to A.M. snack. Day 20 Breakfast (249 calories) 1 serving Raspberry-Kefir Power Smoothie A.M. Snack (168 calories) 1 (5.3-oz.) container low-fat plain strained (Greek-style) yogurt1 medium peach Lunch (343 calories) 1 serving Chicken, Spinach & Feta Wraps 1 medium orange P.M. Snack (206 calories) ¼ cup unsalted dry-roasted almonds Dinner (379 calories) 1 serving Cumin Chicken & Chickpea Stew Evening Snack (177 calories) 1 serving No-Sugar-Added Vegan Oatmeal Cookies Daily Totals: 1,521 calories, 63g fat, 99g protein, 154g carbohydrate, 31g fiber, 1,685mg sodium Make it 1,200 calories: Change P.M. snack to 1 large hard-boiled egg and omit evening snack. Make it 2,000 calories: Add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana to breakfast, 2 Tbsp. chopped pecans to A.M. snack, and 1 medium banana to P.M. snack. Day 21 Photographer: Jen Causey, Food Stylist: Julian Hensarling, Prop Stylist: Josh Hoggle Breakfast (329 calories) 1 serving Avocado-Egg Toast 1 medium peach A.M. Snack (215 calories) 1 serving Cottage Cheese Snack Jar with Fruit Lunch (343 calories) 1 serving Chicken, Spinach & Feta Wraps 1 medium orange P.M. Snack (131 calories) 1 large pear Dinner (489 calories) 1 serving Spaghetti with Creamy Lemon-Spinach Sauce Daily Totals: 1,508 calories, 68g fat, 74g protein, 164g carbohydrate, 31g fiber, 1,118mg sodium Make it 1,200 calories: Change A.M. snack to 1 plum and change P.M. snack to ½ cup sliced carrots, Make it 2,000 calories: Add 1 serving Raspberry-Kefir Power Smoothie to breakfast, 1 large hard-boiled egg to P.M. snack, and 1 serving No-Sugar-Added Vegan Oatmeal Cookies as an evening snack. Week 4 Day 22 Breakfast (351 calories) 1 cup low-fat plain strained (Greek-style) yogurt½ cup blueberries3 Tbsp. chopped nuts, such as walnuts or almonds A.M. Snack (62 calories) 1 cup blackberries Lunch (394 calories) 1 serving Cucumber & Roasted Red Pepper Hummus Wrap 1 cup low-fat plain kefir 1 clementine P.M. Snack (180 calories) 1 cup edamame, in pods Dinner (437 calories) 1 serving Grilled Salmon with Tomatoes & Basil 1 serving Traditional Greek Salad Evening Snacks (95 calories) 1 medium apple Daily Totals: 1,518 calories, 68g fat, 104g protein, 137g carbohydrate, 30g fiber, 1,457mg sodium Make it 1,200 calories: Reduce kefir to ½ cup at lunch, change P.M. snack to 1 plum, and omit evening snack. Make it 2,000 calories: Add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana to breakfast and add ¼ cup unsalted dry-roasted almonds to A.M. snack. Day 23 Photographer: Brie Goldman, Food Stylist: Addelyn Evans, Prop Stylist: Gabriel Greco Breakfast (264 calories) ½ cup dry old-fashioned rolled oats, prepared with water¼ cup raspberries1 Tbsp. chopped nuts, such as pecans, walnuts or almonds1 Tbsp. chia seeds A.M. Snack (215 calories) 1 serving Cottage Cheese Snack Jar with Fruit Lunch (394 calories) 1 serving Cucumber & Roasted Red Pepper Hummus Wrap 1 cup low-fat plain kefir 1 clementine P.M. Snack (193 calories) 1 serving Apple with Cinnamon Almond Butter Dinner (458 calories) 1 serving 5-Ingredient Roasted Lemon Chicken & Vegetables 1 serving Basic Green Salad with Vinaigrette Daily Totals: 1,524 calories, 72g fat, 75g protein, 154g carbohydrate, 28g fiber, 1,246mg sodium Make it 1,200 calories: Change A.M. snack to 1 medium peach and change P.M. snack to ½ cup sliced carrots. Make it 2,000 calories: Increase to ¼ cup chopped nuts at breakfast, add ½ an avocado, sliced, to the salad at dinner, and add 1 serving No-Sugar-Added Vegan Oatmeal Cookies as an evening snack. Day 24 Photographer: Brie Goldman, Food Stylist: Skyler Myers, Prop Stylist: Gabriel Greco Breakfast (351 calories) 1 cup low-fat plain strained (Greek-style) yogurt½ cup blueberries3 Tbsp. chopped nuts, such as walnuts or almonds A.M. Snack (176 calories) ¼ cup unsalted dry-roasted pistachios Lunch (394 calories) 1 serving Cucumber & Roasted Red Pepper Hummus Wrap 1 cup low-fat plain kefir 1 clementine P.M. Snack (95 calories) 1 medium apple Dinner (491 calories) 1 serving 4-Ingredient Adas bis-Silq (Lentil & Chard Soup) 1 serving Basic Green Salad with Vinaigrette Meal-Prep Tip: Reserve two servings 4-Ingredient Adas bis-Silq (Lentil & Chard Soup) to have for lunch on Days 25 and 26. Daily Totals: 1,506 calories, 66g fat, 68g protein, 180g carbohydrate, 30g fiber, 1,280mg sodium Make it 1,200 calories: Reduce to 2 Tbsp. chopped nuts at breakfast, change A.M. snack to ½ cup sliced carrots, and omit kefir at lunch. Make it 2,000 calories: Add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana to breakfast, add 1 plum to A.M. snack, and add 1 serving No-Sugar-Added Vegan Oatmeal Cookies as an evening snack. Day 25 Photographer: Morgan Hunt Glaze, Prop Stylist: Shell Royster, Food Stylist Jennifer Wendorf Breakfast (264 calories) ½ cup dry old-fashioned rolled oats, prepared with water¼ cup raspberries1 Tbsp. chopped nuts, such as pecans, walnuts or almonds1 Tbsp. chia seeds A.M. Snack (168 calories) 1 (5.3-oz.) container low-fat plain strained (Greek-style) yogurt1 medium peach Lunch (376 calories) 1 serving 4-Ingredient Adas bis-Silq (Lentil & Chard Soup) P.M. Snack (105 calories) 1 medium banana Dinner (414 calories) 1 serving Chicken Piccata Casserole Evening Snack (177 calories) 1 serving No-Sugar-Added Vegan Oatmeal Cookies Daily Totals: 1,504 calories, 47g fat, 75g protein, 209g carbohydrate, 36g fiber, 1,318mg sodium Make it 1,200 calories: Omit yogurt at A.M. snack and omit evening snack. Make it 2,000 calories: Increase to ¼ cup chopped nuts at breakfast, add 1 medium orange to lunch, add 2 Tbsp. natural peanut butter to P.M. snack, and add 1 serving Massaged Kale Salad to dinner. Day 26 Breakfast (351 calories) 1 cup low-fat plain strained (Greek-style) yogurt½ cup blueberries3 Tbsp. chopped nuts, such as walnuts or almonds A.M. Snack (131 calories) 1 large pear Lunch (376 calories) 1 serving 4-Ingredient Adas bis-Silq (Lentil & Chard Soup) P.M. Snack (82 calories) ¾ cup low-fat plain kefir Dinner (383 calories) 1 serving Chicken Caesar Pasta Salad Evening Snack (177 calories) 1 serving No-Sugar-Added Vegan Oatmeal Cookies Meal-Prep Tip: Reserve leftover Chicken Caesar Pasta Salad to have for lunch on Days 27 and 28. Daily Totals: 1,501 calories, 52g fat, 87g protein, 190g carbohydrate, 30g fiber, 1,290mg sodium Make it 1,200 calories: Change A.M. snack to 1 plum and omit evening snack. Make it 2,000 calories: Add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana to breakfast and add ¼ cup unsalted dry-roasted almonds to A.M. snack. Day 27 Greg DuPree Breakfast (264 calories) ½ cup dry old-fashioned rolled oats, prepared with water¼ cup raspberries1 Tbsp. chopped nuts, such as pecans, walnuts or almonds1 Tbsp. chia seeds A.M. Snack (215 calories) 1 serving Cottage Cheese Snack Jar with Fruit Lunch (383 calories) 1 serving Chicken Caesar Pasta Salad P.M. Snack (139 calories) 1 cup blackberries1 large hard-boiled egg Dinner (488 calories) 1 serving Tajín Shrimp Tacos with Cabbage Slaw 1 serving Pineapple & Avocado Salad Daily Totals: 1,490 calories, 64g fat, 87g protein, 153g carbohydrate, 30g fiber, 1,735mg sodium Make it 1,200 calories: Change A.M. snack to 1 plum, plus reduce blackberries to ½ cup and omit hard-boiled egg at P.M. snack Make it 2,000 calories: Increase to 2 Tbsp. chopped nuts at breakfast, add 1 medium apple to lunch, add ¼ cup unsalted dry-roasted almonds to P.M. snack, and add 1 serving No-Sugar-Added Vegan Oatmeal Cookies as an evening snack. Day 28 Breakfast (351 calories) 1 cup low-fat plain strained (Greek-style) yogurt½ cup blueberries3 Tbsp. chopped nuts, such as walnuts or almonds A.M. Snack (131 calories) 1 large pear Lunch (383 calories) 1 serving Chicken Caesar Pasta Salad P.M. Snack (193 calories) 1 serving Apple with Cinnamon Almond Butter Dinner (439 calories) 1 serving Greek Salad with Edamame 1-oz. slice whole-wheat baguette Daily Totals: 1,498 calories, 66g fat, 84g protein, 160g carbohydrate, 30g fiber, 1,392mg sodium Make it 1,200 calories: Reduce to 2 Tbsp. chopped nuts at breakfast, change A.M. snack to ½ cup sliced carrots, and change P.M. snack to 1 clementine. Make it 2,000 calories: Add 1 serving Sprouted-Grain Toast with Peanut Butter & Banana to breakfast and add ¼ cup unsalted dry-roasted almonds to A.M. snack. Week 5 Day 29 Photographer: Grant Webster, Food Stylist: Holly Dreesman, Prop Stylist: Lexi Juhl Breakfast (290 calories) 1 serving Sprouted-Grain Toast with Peanut Butter & Banana A.M. Snack (95 calories) 1 medium apple Lunch (343 calories) 1 serving Chicken, Spinach & Feta Wraps 1 medium orange P.M. Snack (82 calories) ¾ cup low-fat plain kefir Dinner (518 calories) 1 serving Pesto Tuna Noodle Casserole Evening Snack (177 calories) 1 serving No-Sugar-Added Vegan Oatmeal Cookies Meal-Prep Tip: Reserve leftover Pesto Tuna Noodle Casserole to have for dinner tomorrow. Daily Totals: 1,504 calories, 48g fat, 84g protein, 195g carbohydrate, 28g fiber, 1,544mg sodium Make it 1,200 calories: Change A.M. snack to ½ cup sliced carrots, change P.M. snack to 1 plum, and omit evening snack. Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to A.M. snack, 1 medium banana to P.M. snack, and 1 serving Massaged Kale Salad to dinner. Day 30 Photographer: Grant Webster, Food Stylist: Addelyn Evans, Prop Stylist: Gabe Greco Breakfast (290 calories) 1 serving Sprouted-Grain Toast with Peanut Butter & Banana A.M. Snack (131 calories) 1 large pear Lunch (343 calories) 1 serving Chicken, Spinach & Feta Wraps 1 medium orange P.M. Snack (193 calories) 1 serving Apple with Cinnamon Almond Butter Dinner (518 calories) 1 serving Pesto Tuna Noodle Casserole Daily Totals: 1,475 calories, 46g fat, 75g protein, 205g carbohydrate, 33g fiber, 1,429mg sodium Make it 1,200 calories: Change A.M. snack to ½ cup sliced carrots and change P.M. snack to 1 plum. Make it 2,000 calories: Add ¾ cup low-fat plain strained (Greek-style) yogurt to breakfast, add ¼ cup unsalted dry-roasted almonds to A.M. snack, and add 1 serving No-Sugar-Added Vegan Oatmeal Cookies as an evening snack. Was this page helpful? Thanks for your feedback! Tell us why! Other Submit Sources EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable and trustworthy. Centers for Disease Control and Prevention. Get the Facts: Added Sugars. American Heart Association. How much sugar is too much? American Heart Association. Prevention and Treatment of High Cholesterol (Hyperlipidemia).