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.

20-Minute White Bean Soup: Jen Causey.

One thing you wont see is anyadded sugars.

a collage featuring some of the meals in the 30-Day No-Sugar, Low-Cholesterol Meal Plan for Beginners

Photo:20-Minute White Bean Soup: Jen Causey. Cheesy Sweet Potato & Black Bean Casserole: l

This 1,500-calorie meal plan has modifications for 2,000 calories to support those with differentcalorie needs.

While we previously included meal plans and modifications for 1,200 calories, we no longer do.

Make substitutions as you see fit based on your individual food preferences and routine.

a recipe photo of the Sheet-Pan Salmon with Crispy Quinoa

Photographer: Fred Hardy, Food Stylist: Jennifer Wendorf, Prop Stylist: Lydia Purcell

Snack (141 calories)

Lunch (394 calories)

P.M. natural peanut butter at P.M. snack and add 1 servingNo-Sugar-Added Vegan Oatmeal Cookiesas an evening snack.

Day 2

Breakfast (290 calories)

A.M.

Snack (180 calories)

Lunch (352 calories)

P.M. natural peanut butter to the apple at lunch and 14 cup unsalted dry-roasted almonds to the evening snack.

a recipe photo of the Chicken Harvest Salad with Cherry Vinaigrette

PHOTOGRAPHER: JEN CAUSEY, FOOD STYLIST: MELISSA GRAY, PROP STYLIST: SHELL ROYSTER

natural peanut butter to the apple at lunch and add 1 servingNo-Sugar-Added Vegan Oatmeal Cookiesas an evening snack.

Day 4

P.M.

Snack (90 calories)

P.M. chopped nuts at breakfast, add 2 Tbsp.

a recipe photo of the Copycat Olive Garden Pasta e Fagioli

Photographer: Robby Lozano, Food Stylist: Margaret Dickey, Prop Stylist: Julia Bayless

natural peanut butter to lunch and add 1 servingNo-Sugar-Added Vegan Oatmeal Cookiesas an evening snack.

Day 6

A.M.

Snack (173 calories)

Lunch (292 calories)

P.M. ## Day 7

A.M.

Snack (215 calories)

P.M. guacamole to dinner and add 1 servingNo-Sugar-Added Vegan Oatmeal Cookiesas an evening snack.

Snack (131 calories)

Lunch (337 calories)

P.M. natural peanut butter to lunch and 1 servingNo-Sugar-Added Vegan Oatmeal Cookiesas an evening snack.

Snack (265 calories)

P.M. ## Day 12

A.M.

a recipe photo of the 20-Minute White Bean Soup

Photographer: Jennifer Causey, Food Stylist: Julian Hensarling, Prop Stylist: Christina Daley

Snack (252 calories)

P.M. ## Day 13

A.M. natural peanut butter to P.M. snack.

Snack (168 calories)

P.M. chopped pecans to A.M. snack and 1 servingGuacamole Chopped Saladto dinner.

Day 19

Photographer: Fred Hardy, Food Stylist: Margaret Monroe Dickey

A.M. natural peanut butter to A.M. snack.

Ali Redmond

chopped pecans to A.M. snack and 1 medium banana to P.M. snack.

Day 21

Breakfast (329 calories)

P.M. ## Week 4

Day 22

P.M. ## Day 24

A.M. natural peanut butter to P.M. snack and add 1 servingMassaged Kale Saladto dinner.

Day 26

P.M. We no longer provide modifications for 1,200-calorie days in our meal plans.

Instead, cholesterol particles will attach to your stool, eventually exiting as a bowel movement.

How We Create Meal Plans

Registered dietitians thoughtfully create EatingWells meal plans to be easy-to-follow and delicious.

Centers for Disease Control and Prevention.Get the facts: Added sugars.

Photographer: Jen Causey, Food Stylist: Julian Hensarling, Prop Stylist: Josh Hoggle

American Heart Association.How much sugar is too much?

American Heart Association.Prevention and treatment of high cholesterol (Hyperlipidemia).

U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.

Garlic-Butter Roasted Salmon with Potatoes and Asparagus

Photographer Victor Protasio, Food Stylist Margaret Dickey, Prop Stylist Lydia Pursell

Arugula & Cucumber Salad with Tuna

Photographer: Jen Causey, Food Stylist: Melissa Gray, Prop Stylist: Shell Royster

a recipe photo of the Creamy Green Pea Pesto Pasta

PHOTOGRAPHER: JEN CAUSEY, FOOD STYLIST: MELISSA GRAY, PROP STYLIST: SHELL ROYSTER

Summer Chicken Parmesan on a white plate

Victor Protasio

a recipe photo of the Cottage Cheese Snack Jar with Fruit

Photographer: Rachel Marek, Food stylist: Sue Mitchell, Prop stylist: Skylar Myers,

a recipe photo of the Chicken, Spinach & Feta Wrap

Photographer: Grant Webster, Food Stylist: Addelyn Evans, Prop Stylist: Gabe Greco

a recipe photo of the Spinach & Chicken Noodle Soup with Lemon & Parmesan

Photographer: Jen Causey, Food Stylist: Emily Nabors Hall , Prop Stylist: Shell Royster

a recipe photo of the Veggie Fajitas

Photographer: Jacob Fox, Food stylist: Holly Dreesman, Prop stylist: Joseph Wanek

a recipe photo of Creamy Pesto Shrimp with Gnocchi & Peas

Photographer: Greg DuPree, Prop stylist: Shell Royster, Food stylist: Emily Hall

overhead shot of avocado toast with fried egg on top

Photographer: Fred Hardy, Food Stylist: Margaret Monroe Dickey

overhead view of Cumin Chicken Chickpea Stew in skillet and in a bowl

Photographer: Morgan Hunt Glaze, Prop Stylist: Phoebe Hausser, Food Stylist: Emily Nabors Hall

Photographer: Jen Causey, Food Stylist: Julian Hensarling, Prop Stylist: Josh Hoggle

a recipe photo of the Roasted Lemon Chicken & Vegetables

Photographer: Brie Goldman, Food Stylist: Addelyn Evans, Prop Stylist: Gabriel Greco

a recipe photo of the Cucumber and Roasted Red Pepper Hummus

Photographer: Brie Goldman, Food Stylist: Skyler Myers, Prop Stylist: Gabriel Greco

a recipe photo of the Chicken Piccata Casserole

Photographer: Morgan Hunt Glaze, Prop Stylist: Shell Royster, Food Stylist Jennifer Wendorf

a recipe photo of the TajÃn Shrimp Tacos with Cabbage Slaw

Greg DuPree

a recipe photo of the Pesto Tuna Noodle Casserole

Photographer: Grant Webster, Food Stylist: Holly Dreesman, Prop Stylist: Lexi Juhl

Lunch (394 calories)#

P.M. natural peanut butter at P.M. snack and add 1 servingNo-Sugar-Added Vegan Oatmeal Cookiesas an evening snack.#

Day 2#

Breakfast (290 calories)#

A.M.#

Lunch (352 calories)#

P.M. natural peanut butter to the apple at lunch and 14 cup unsalted dry-roasted almonds to the evening snack.#

Day 4#

P.M.#

P.M. chopped nuts at breakfast, add 2 Tbsp.#

Day 6#

A.M.#

Lunch (292 calories)#

P.M. ## Day 7#

A.M.#

P.M. guacamole to dinner and add 1 servingNo-Sugar-Added Vegan Oatmeal Cookiesas an evening snack.#

Lunch (337 calories)#

P.M. natural peanut butter to lunch and 1 servingNo-Sugar-Added Vegan Oatmeal Cookiesas an evening snack.#

P.M. ## Day 12#

A.M.#

P.M. ## Day 13#

A.M. natural peanut butter to P.M. snack.#

P.M. chopped pecans to A.M. snack and 1 servingGuacamole Chopped Saladto dinner.#

Day 19#

A.M. natural peanut butter to A.M. snack.#

Day 21#

Breakfast (329 calories)#

P.M. ## Week 4#

Day 22#

P.M. ## Day 24#

A.M. natural peanut butter to P.M. snack and add 1 servingMassaged Kale Saladto dinner.#

Day 26#

P.M. We no longer provide modifications for 1,200-calorie days in our meal plans.#

How We Create Meal Plans#

Lunch (394 calories)

P.M. natural peanut butter at P.M. snack and add 1 servingNo-Sugar-Added Vegan Oatmeal Cookiesas an evening snack.

Day 2

Breakfast (290 calories)

A.M.

Lunch (352 calories)

P.M. natural peanut butter to the apple at lunch and 14 cup unsalted dry-roasted almonds to the evening snack.

Day 4

P.M.

P.M. chopped nuts at breakfast, add 2 Tbsp.

Day 6

A.M.

Lunch (292 calories)

P.M. ## Day 7

A.M.

P.M. guacamole to dinner and add 1 servingNo-Sugar-Added Vegan Oatmeal Cookiesas an evening snack.

Lunch (337 calories)

P.M. natural peanut butter to lunch and 1 servingNo-Sugar-Added Vegan Oatmeal Cookiesas an evening snack.

P.M. ## Day 12

A.M.

P.M. ## Day 13

A.M. natural peanut butter to P.M. snack.

P.M. chopped pecans to A.M. snack and 1 servingGuacamole Chopped Saladto dinner.

Day 19

A.M. natural peanut butter to A.M. snack.

Day 21

Breakfast (329 calories)

P.M. ## Week 4

Day 22

P.M. ## Day 24

A.M. natural peanut butter to P.M. snack and add 1 servingMassaged Kale Saladto dinner.

Day 26

P.M. We no longer provide modifications for 1,200-calorie days in our meal plans.

How We Create Meal Plans