Enjoy a week of delicious anti-inflammatory recipes tailored to help improve cholesterol.
Recipes: Morgan Hunt Glaze.
In this seven-day meal plan, we map out a week ofanti-inflammatoryrecipes tailored to help improve cholesterol.
Photo:Recipes: Morgan Hunt Glaze. EatingWell design.
Your heart will thank you.
Why This Meal Plan Is Great for You
Theanti-inflammatory dietis very similar to the popularMediterranean diet.
Each day provides an average of 39 grams of fiber.
Ali Redmond
Each day provides an average of 98 grams of protein to keep you satiated and energized.
This 1,800-calorie meal plan has modifications for 1,500 and 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.
Day 1
Ali Redmond
Breakfast (396 calories)
A.M.
Snack (205 calories)
Lunch (439 calories)
P.M. Make it 1,500 calories:Reduce to 1 Tbsp.
Make it 2,000 calories:Add 2 Tbsp.
Rachel Marek, Food stylist: Holly Dreesman
natural peanut butter to the apple at lunch.
Day 2
Breakfast (398 calories)
A.M.
Snack (200 calories)
Lunch (482 calories)
P.M. Make it 1,500 calories:Change A.M. snack to 1 plum and omit evening snack.
Make it 2,000 calories:Add 14 cup unsalted dry-roasted almonds to P.M. snack.
Day 3
A.M.
Snack (131 calories)
P.M. Make it 1,500 calories:Change A.M. snack to 1 medium peach and omit peanut butter at P.M. snack.
Photographer: Greg DuPree, Food Stylist: Chelsea Zimmer, Prop Stylist: Hannah Greenwood
Make it 2,000 calories:Add 14 cup unsalted dry-roasted almonds to A.M. snack.
Day 4
P.M. Make it 1,500 calories:Change A.M. snack to 1 medium peach and omit evening snack.
Make it 2,000 calories:Add 2 Tbsp.
Photographer: Jen Causey, Food Stylist: Jennifer Wendorf, Prop Stylist: Christina Brockman
natural peanut butter to P.M. snack.
Snack (187 calories)
Lunch (424 calories)
P.M. Make it 1,500 calories:Omit sliced almonds at A.M. snack and change P.M. snack to 1 plum.
We no longer provide modifications for 1,200-calorie days in our meal plans.
Plaque buildup narrows the arteries, resulting in decreased blood flow and an increased risk of heart attack.
High cholesterol increases the risk of heart disease and stroke.
And yet, only 7% of adults in the United States meet their daily fiber goals.
This seven-day heart-healthy plan provides an average of 39 grams of fiber per day to help improve cholesterol.
How We Create Meal Plans
Registered dietitians thoughtfully createEatingWellsmeal plans to be easy-to-follow and delicious.
2020;76(19):2181-2193. doi:10.1016/j.jacc.2020.09.535
Centers for Disease Control and Prevention.About Cholesterol.
American Society for Nutrition.Most Americans are not getting enough fiber in our diets.
