7-Day Anti-Inflammatory Meal Plan to Help Lower Cholesterol, Created by a Dietitian
This seven-day meal plan is designed to help improve cholesterol levels with anti-inflammatory recipes that are packed with antioxidant-rich fruits and vegetables, healthy fats, and plenty of fiber. Whether you have high cholesterol, elevated levels, or simply want to take proactive steps to protect your heart, this plan is suitable for most people. Check it out—your heart will thank you!
Why This Meal Plan is Beneficial
The anti-inflammatory diet closely resembles the Mediterranean diet, both focusing on nutrient-dense fruits and vegetables, healthy fats from nuts, seeds, and fish, while limiting fried foods, ultra-processed items, and excess sugars. Studies show that following an anti-inflammatory diet offers several health benefits, including better heart health. One study found that participants who adhered to an anti-inflammatory eating plan had fewer cardiac events compared to those who didn’t eat these foods regularly. Additionally, those who consumed pro-inflammatory foods like refined grains and sugary drinks were found to have higher rates of stroke, heart disease, and heart attack.
Since fiber is crucial for lowering cholesterol, we've included a variety of fiber-rich foods like whole grains, legumes, nuts, fruits, and vegetables. This meal plan provides an average of 39 grams of fiber each day. To support healthy cholesterol levels, we also keep saturated fat intake to a maximum of 14 grams per day, with a higher limit of 20 grams on days when we include fatty fish like salmon and tuna. While total protein intake isn't strongly linked to cholesterol levels, it's a key nutrient for many, so each day offers an average of 98 grams of protein to help keep you full and energized.
This 1,800-calorie meal plan includes adjustments for those with different calorie needs, offering options for 1,500 and 2,000 calories. Although we used to provide 1,200-calorie meal plans, we no longer do so. The 2020-2025 Dietary Guidelines for Americans recommend that most people avoid limiting their daily calories to 1,200, as it’s insufficient to meet nutritional needs and isn't sustainable for long-term health.
Day 1
High-Protein Black Bean Breakfast Bowl (recipe photo)
Breakfast (396 calories)
1 serving of High-Protein Black Bean Breakfast Bowl
A.M. Snack (205 calories)
1 (5.3 oz.) container nonfat plain strained Greek-style yogurt
¼ cup raspberries
3 Tbsp. sliced almonds
Lunch (439 calories)
1 serving of Chickpea Tuna Salad
1 medium apple
P.M. Snack (206 calories)
¼ cup unsalted dry-roasted almonds
Dinner (397 calories)
1 serving of Moroccan-Inspired Chicken & Sweet Potato Soup
1 serving of Shaved Cauliflower Salad with Lemon Vinaigrette & Parmesan
Evening Snack (150 calories)
2 servings of Dark Chocolate Cashew Clusters
Meal-Prep Tip: Save 4 servings of the Moroccan-Inspired Chicken & Sweet Potato Soup for lunch on Days 2 through 5.
Daily Totals: 1,793 calories, 93g fat, 19g saturated fat, 95g protein, 160g carbohydrates, 42g fiber, 1,852mg sodium.
For 1,500 calories:
Reduce sliced almonds to 1 Tbsp. for the A.M. snack.
Change P.M. snack to 1 plum.
Reduce to 1 serving of Dark Chocolate Cashew Clusters for the evening snack.
For 2,000 calories:
Add 2 Tbsp. of natural peanut butter to the apple at lunch
Day 2
Breakfast (398 calories)
1 serving of Lemon-Blueberry Overnight Oats
1 cup low-fat plain kefir
A.M. Snack (200 calories)
1 medium apple
1 Tbsp. natural peanut butter
Lunch (482 calories) 1 serving of Moroccan-Inspired Chicken & Sweet Potato Soup
1 cup sliced carrots
1 serving of Garlic Hummus
P.M. Snack (27 calories)
½ cup sliced strawberries
Dinner (554 calories)
1 serving of Pan-Seared Salmon
1 serving of Feta, Kale & Pear Salad
Evening Snack (150 calories)
2 servings of Dark Chocolate Cashew Clusters
Daily Totals: 1,810 calories, 83g fat, 19g saturated fat, 100g protein, 179g carbohydrates, 35g fiber, 2,015mg sodium.
For 1,500 calories:
Change A.M. snack to 1 plum and omit the evening snack.
For 2,000 calories:
Add ¼ cup unsalted dry-roasted almonds to the P.M. snack.
Day 3
Breakfast (398 calories)
1 serving of Lemon-Blueberry Overnight Oats
1 cup low-fat plain kefir
A.M. Snack (131 calories)
1 large pear
Lunch (482 calories)
1 serving of Moroccan-Inspired Chicken & Sweet Potato Soup
1 cup sliced carrots
1 serving of Garlic Hummus
P.M. Snack (305 calories)
1 medium apple
2 Tbsp. natural peanut butter
Dinner (423 calories)
1 serving of Cranberry-Balsamic Chicken Thighs
1 serving of Roasted Brussels Sprouts & Potatoes
Evening Snack (62 calories)
1 medium orange
Daily Totals: 1,800 calories, 67g fat, 13g saturated fat, 89g protein, 222g carbohydrates, 39g fiber, 1,975mg sodium
For 1,500 calories:
Change A.M. snack to 1 medium peach and omit the peanut butter from the P.M. snack.
For 2,000 calories:
Add ¼ cup unsalted dry-roasted almonds to the A.M. snack.
Day 4
Breakfast (398 calories)
1 serving of Lemon-Blueberry Overnight Oats
1 cup low-fat plain kefir
A.M. Snack (205 calories)
1 (5.3 oz.) container nonfat plain strained Greek-style yogurt
¼ cup raspberries
3 Tbsp. sliced almonds
Lunch (482 calories)
1 serving of Moroccan-Inspired Chicken & Sweet Potato Soup
1 cup sliced carrots
1 serving of Garlic Hummus
P.M. Snack (95 calories)
1 medium apple
Dinner (460 calories)
1 serving of Brown Rice Shrimp Bowl with Tomatoes & Avocado
Evening Snack (150 calories)
2 servings of Dark Chocolate Cashew Clusters
Daily Totals: 1,789 calories, 71g fat, 13g saturated fat, 104g protein, 199g carbohydrates, 38g fiber, 2,117mg sodium
For 1,500 calories:
Change A.M. snack to 1 medium peach and omit the evening snack.
For 2,000 calories:
Add 2 Tbsp. of natural peanut butter to the P.M. snack.
Day 5
Breakfast (398 calories)
1 serving of Lemon-Blueberry Overnight Oats
1 cup low-fat plain kefir
A.M. Snack (205 calories)
1 (5.3 oz.) container nonfat plain strained Greek-style yogurt
¼ cup raspberries
3 Tbsp. sliced almonds
Lunch (482 calories)
1 serving of Moroccan-Inspired Chicken & Sweet Potato Soup
1 cup sliced carrots
1 serving of Garlic Hummus
P.M. Snack (95 calories)
1 medium apple
Dinner (459 calories)
1 serving of Sticky Sesame Tofu & Broccoli
Evening Snack (150 calories)
2 servings of Dark Chocolate Cashew Clusters
Daily Totals: 1,788 calories, 73g fat, 13g saturated fat, 93g protein, 207g carbohydrates, 36g fiber, 2,113mg sodium
For 1,500 calories:
Change A.M. snack to 1 medium peach and omit the evening snack.
For 2,000 calories:
Add 2 Tbsp. of natural peanut butter to the P.M. snack.
Day 6
Breakfast (396 calories)
1 serving of High-Protein Black Bean Breakfast Bowl
A.M. Snack (187 calories)
1 (5.3 oz.) container nonfat plain strained Greek-style yogurt
½ cup raspberries
2 Tbsp. sliced almonds
Lunch (424 calories)
1 serving of Chickpea, Beet & Feta Salad with Lemon-Garlic Vinaigrette
3 oz. cooked chicken breast
1 clementine
P.M. Snack (105 calories)
1 medium banana
Dinner (581 calories)
1 serving of Sheet-Pan Chicken with White Beans & Mushrooms
Evening Snack (95 calories)
1 medium apple
Daily Totals: 1,788 calories, 78g fat, 14g saturated fat, 105g protein, 181g carbohydrates, 42g fiber, 1,882mg sodium
For 1,500 calories:
Change A.M. snack to 1 plum.
Change P.M. snack to ½ cup blueberries and evening snack to ½ cup sliced strawberries.
For 2,000 calories:
Add 2 Tbsp. of natural peanut butter to the P.M. snack
Day 7
Breakfast (396 calories)
1 serving of High-Protein Black Bean Breakfast Bowl
A.M. Snack (205 calories)
1 (5.3 oz.) container nonfat plain strained Greek-style yogurt
¼ cup raspberries
3 Tbsp. sliced almonds
Lunch (448 calories)
1 serving of Cucumber-Blueberry Spinach Salad
3 oz. cooked chicken breast
1 medium peach
P.M. Snack (206 calories)
¼ cup unsalted dry-roasted almonds
Dinner (433 calories)
1 serving of Baked Fish Tacos with Avocado
1 serving of Easy Pineapple Coleslaw
Evening Snack (95 calories)
1 medium apple
Daily Totals: 1,782 calories, 88g fat, 14g saturated fat, 97g protein, 168g carbohydrates, 43g fiber, 1,738mg sodium
For 1,500 calories:
Omit sliced almonds from the A.M. snack.
Change P.M. snack to 1 plum.
For 2,000 calories:
Add 1 medium orange to the P.M. snack.
Add 2 servings of Dark Chocolate Cashew Clusters to the evening snack.
How to Meal-Prep Your Week of Meals:
Make Garlic Hummus: Prepare this as a snack to have throughout the week.
Prepare Lemon-Blueberry Overnight Oats: Pre-make this breakfast to have on Days 2 through 5.
Anti-Inflammatory Foods to Focus On:
Fruits
Vegetables
Nuts (including natural nut butters)
Seeds
Whole grains
Fermented unsweetened dairy (such as yogurt, kefir, and cottage cheese)
Beans
Lentils
Avocado
Olive oil
Fish
Herbs and spices
Fiber and Cholesterol:
Many individuals with high cholesterol are often advised to consume more fiber. However, only about 7% of adults in the U.S. meet their daily fiber goals. The recommended daily intake is 25 grams for women and 38 grams for men. Fiber is found in a variety of foods, including fruits, vegetables, whole grains, legumes, nuts, and seeds.
For those with high cholesterol, increasing fiber intake is essential because fiber can help lower cholesterol levels. Specifically, soluble fiber—found in foods like oats, Brussels sprouts, and beans—forms a gel-like substance in the digestive tract. This soluble fiber binds to cholesterol and fat in the bloodstream, helping eliminate them from the body and improving cholesterol levels.
This seven-day heart-healthy meal plan provides an average of 39 grams of fiber per day, supporting cholesterol improvement and overall heart health.