This is the diet meal plan for high cholesterol. You can succeed in reaching your weight loss goal if you are not eating the right foods! Carbs cause high cholesterol and belly fat, so do not eat much. Exercise can also help you control your weight and help reduce your cholesterol. The above diet plans will help you!
What You Should Know About a Low-Cholesterol Diet
CHOLESTEROL IS one of those dietary dirty words that doesn’t quite deserve its bad reputation.
That’s largely because now-outdated science once linked dietary cholesterol with blood cholesterol. They are two different things and they operate largely independent of one another, according to the latest research.
Not only do you need dietary cholesterol to survive, but eating the nutrient has its benefits.
Hector Perez, M.D., a board-certified general and bariatric surgeon practicing in Tijuana and Cancun, says that cholesterol isn’t entirely bad for the body because it’s needed to help organs function properly, as well as create hormones, vitamin D, and digestive fluids.
That all said, maybe your doctor has decided to recommend that you go on a low-cholesterol diet in order to protect you from heart disease, stroke, or other health problems.
If this is the case, Dr. Perez says that in general “a low-cholesterol diet is fairly easy to follow, and you don’t have to give up all of your favorite foods. You’ll just need to be more mindful of the foods you’re eating and make sure you’re getting enough nutrients.”
“However, too much of anything is always bad, and if your body has a high amount of LDL cholesterol, it could lead to multiple health problems,” he adds. “LDL cholesterol is known as the ‘bad cholesterol’ because it can cause plaque to build up in the arteries, leading to heart disease and other serious health problems.”
As always, you should consult with a trusted healthcare practitioner like your primary care physician or a registered dietitian to find out what’s best for your individual needs and if such a nutritional regime may be good for you.
Ahead, learn what dietary cholesterol is, how to implement a low-cholesterol diet, and more about the misunderstood dietary substance.
What is dietary cholesterol?
“Dietary cholesterol is found in the tissues of animal products such as meat, poultry, dairy, eggs, and seafood,” says Kelsey Lorencz, R.D.N., with Zenmaster Wellness. “Research has found that eating foods with cholesterol such as eggs or shrimp is not related to high blood cholesterol levels or heart disease risk for most people.”
A low-cholesterol diet is fairly easy to follow, and you don’t have to give up all of your favorite foods.
Even though the link between dietary cholesterol and heart disease risk isn’t clear, a small portion of the population may be hyper-responsive to the cholesterol in food and benefit from limiting this nutrient.”
Is dietary cholesterol the same as blood cholesterol?
No, dietary cholesterol and blood cholesterol are not the same things.
“What makes [dietary cholesterol] different from blood cholesterol is that dietary cholesterol doesn’t have as big of an impact on blood cholesterol levels,” says Dr. Perez.
“This is because the liver makes most of the cholesterol in the body, and only a small amount comes from food,” says Dr. Perez. “When you eat less cholesterol, your liver makes more cholesterol to make up for the difference. And when you eat more cholesterol, your liver makes less.”
Put another way, Lorencz says that eating cholesterol from other animals doesn’t necessarily become blood cholesterol. “Blood cholesterol is the cholesterol that circulated through your body and has the potential to build up as plaques in your bloodstream,” she says.
What is a low-cholesterol diet?
A low-cholesterol diet emphasizes lean proteins, fruits, vegetables, and whole grains.
“A low-cholesterol diet limits animal products, especially those high in cholesterol such as eggs, liver, and shellfish,” says Lorencz. “While some animal products can fit into a low cholesterol diet, they need to be limited.”
What does a low-cholesterol diet look like?
Lorencz shares a sample menu for a day on a low-cholesterol diet:
Breakfast: Oatmeal
Snack: Apple and peanut butter
Lunch: Salmon salad
Snack: Hummus and vegetables with pita chips
Dinner: Boneless skinless chicken breast with rice and sautéed vegetables
That doesn’t sound too bad, huh? If you need more meals that fit the bill, check out our guide to foods that can naturally lower your cholesterol.
Is a low-cholesterol diet a good idea?
The bottom line: Always talk to your doc or a registered dietitian before making any major changes in your diet.
With that in mind, if you’ve tried other diets and lifestyle changes to lower your blood cholesterol and reduce your risk of heart disease, a low cholesterol diet may be able to help.
“Keep in mind that people who follow a vegan diet don’t get any cholesterol from the food they eat,” Lorencz adds. “Your body is able to make its own cholesterol, so limiting dietary cholesterol won’t put your health at risk.”
Cholesterol – healthy eating tips
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Summary
- Cholesterol is a waxy, fatty substance found in your blood. There are two main types: ‘good’ cholesterol (high-density lipoprotein; HDL) and ‘bad’ cholesterol (low-density lipoprotein; LDL).
- Triglycerides are another type of fat found in the blood which can increase the risk of heart disease.
- To reduce your levels of bad cholesterol and triglycerides, follow a heart-healthy eating pattern. This means choosing a variety of fresh and unprocessed foods, and limiting unhealthy fats, salt and added sugar.
- A heart-healthy eating pattern is high in wholegrains, fibre, vitamins, minerals and healthy fats.
- Have your cholesterol and triglycerides checked by your doctor regularly. For people aged 45 years and over, you can have your cholesterol checked as part of a Heart Health Check. For Aboriginal and/or Torres Strait Islander Peoples, you should have your cholesterol checked from age 18 years.
Cholesterol is a waxy, fatty substance produced naturally by your liver and found in your blood. Cholesterol is used for many different things in your body, but it can become a problem when there is too much of it in your blood.
High levels of cholesterol in your blood are mainly caused by eating foods that aren’t part of a heart-healthy eating pattern. By following a heart-healthy eating pattern, you will be eating in a way that is naturally low in unhealthy fats and high in healthy fats.
Types of cholesterol
The two main types of cholesterol are:
- Low-density lipoprotein (LDL) – also known as ‘bad’ cholesterol because it can add to the build-up of plaque (fatty deposits) in your arteries and increase your risk of coronary heart disease.
- High-density lipoprotein (HDL) – also known as ‘good’ cholesterol because it can help to protect you against coronary heart disease.
How is cholesterol measured?
Most people with high cholesterol feel perfectly well and often have no symptoms.
Visit your GP to find out your cholesterol level (with a blood test) and to find out what you need to do if your levels of bad cholesterol are high.
For people aged 45 years and over, you can have your cholesterol checked as part of a Heart Health Check with your GP.
If you identify as Aboriginal and/or Torres Strait Islander, you should have your cholesterol checked from age 18 years.
What causes high cholesterol?
Some causes of high cholesterol include:
- High intake of foods containing unhealthy fats (saturated fats and trans fats) – such as fatty meats and deli-style meats, butter, cream, ice cream, coconut oil, palm oil and most deep-fried takeaway foods and commercially baked products (such as pies, biscuits, buns and pastries).
- Low intake of foods containing healthy fats – healthy fats tend to increase the good (HDL) cholesterol. Foods containing healthy fats include avocado, nuts, seeds, olives, cooking oils made from plants or seeds, and fish.
- Low intake of foods containing fibre – foods that are high in dietary fibre, particularly soluble fibre, can reduce the amount of bad (LDL) cholesterol in your blood. Include fibre-containing foods in your diet by choosing vegetables, fruits, wholegrains, legumes, nuts and seeds every day.
- Low levels of physical activity and exercise.
- Being overweight or obese and having too much body fat around your middle.
- Smoking can lead to high cholesterol levels.
- Genetics – your family history may affect your cholesterol level. In some families, several people might be diagnosed with high cholesterol or heart disease at a relatively young age (men below age 55 years and women below 65 years). This type of pattern can be caused by genetics, including a genetic condition called familial hypercholesterolaemia. It’s best to speak to your doctor as soon as possible if you think you might be affected.
Drinking too much alcohol can increase your cholesterol and triglyceride levels. Some medical conditions can cause high cholesterol levels including kidney and liver disease and underactive thyroid gland (hypothyroidism). People with type 2 diabetes and high blood pressure often have high cholesterol. Some types of medicines you take for other health problems can increase cholesterol levels as well.
Cholesterol and healthy eating
What we eat has an impact on our cholesterol levels and can help reduce our risk of disease. The Heart Foundation recommends following a heart-healthy eating pattern, which means eating a wide variety of fresh and unprocessed foods and limiting highly processed foods including take away, baked goods, chocolate, chips, lollies and sugary drinks. Not only does this help to maintain a healthy and interesting diet, but it provides essential nutrients to the body.
A heart-healthy eating pattern includes:
- plenty of vegetables, fruit and wholegrains
- a variety of healthy protein-rich foods (especially fish and seafood), legumes (such as beans and lentils), nuts and seeds. Smaller amounts of eggs and lean poultry can also be included in a heart-healthy eating pattern. If choosing red meat, make sure it is lean and limit to one to three times a week
- unflavoured milk, yoghurt and cheese. People with high cholesterol should choose reduced fat varieties
- healthy fats and oils. Choose nuts, seeds, avocados, olives and their oils for cooking
- herbs and spices to flavour foods, instead of adding salt.
This way of eating is also naturally high in fibre, which is good news, because a high intake of dietary fibre can also reduce levels of bad cholesterol in the blood.
Also, be mindful of how much you are eating. Portion sizes have increased over time and many of us are eating more than we need which can increase our cholesterol and risk of heart disease.
Ideally, a healthy plate would include servings of ¼ healthy proteins, ¼ wholegrains and ½ colourful vegetables.
Serving size can vary depending on age, gender and specific nutrition needs.
Healthy eating tips to lower cholesterol
As well as sticking to a varied and healthy diet, try these tips to help you manage your cholesterol:
- The Heart Foundation recommends that people follow a heart-healthy eating pattern, which is built on eating mostly plant-based foods. Eating more plant-based foods like vegetables, legumes, fruit, wholegrains, nuts and seeds is good for heart health.
- Include legumes (or pulses such as chickpeas, lentils, split peas), beans (such as haricot beans, kidney beans, baked beans , bean mixes) in at least two meals a week. Check food labels and choose the lowest sodium (salt) products.
- Beans make a great alternative to meat in tacos, or snack on hummus with vegetable sticks. You can also add legumes to soups, pasta sauces, curries and stews.
- Use tofu or lentils instead of meat in stir fries or curries.
- Choose wholegrain breads, cereals, pasta, rice and noodles.
- Snack on plain, unsalted nuts and fresh fruit (ideally two serves of fruit every day).
- Use avocado, nut butters, tahini or spreads made from healthy unsaturated fats (such as canola, sunflower or extra virgin olive oil) instead of those made with saturated fat (such as butter, coconut oil and cream).
- Use healthy oils for cooking – some include canola, sunflower, soybean, olive (extra virgin is a good choice), sesame and peanut oils.
- For people at high risk of heart disease, the Heart Foundation recommends people eat 2-3 grams of plant sterol-enriched foods every day (for example, plant sterol-enriched margarine, yoghurt, milk and cereals).
- Enjoy fish two to three times a week (150 grams fresh or 100g tinned).
- Most people don’t need to limit the number of eggs they eat each week. However, a maximum of seven eggs each week is recommended for people with high cholesterol, type 2 diabetes and heart disease. Select lean meat (meat trimmed of fat, and poultry without skin) and limit unprocessed red meat to less than 350g per week.
- Choose unflavoured milk, yoghurt and cheese. People with high cholesterol or heart disease should opt for reduced fat options. Check the labels to make sure there’s no added sugar. Non-dairy milks and yoghurts are ok too; opt for versions that have no added sugar and have had calcium added.
- Limit or avoid processed meats including sausages and deli meats (such as ham, bacon and salami).
Dietary fibre
If you are trying to lower your cholesterol, aim to eat foods that are high in dietary fibre (particularly soluble fibre), because they can reduce the amount of LDL (bad) cholesterol in your blood.
You can increase your fibre intake by eating:
- fruit
- vegetables
- legumes (such as chickpeas, lentils, soybeans and bean mixes)
- wholegrains (for example, oats and barley)
- nuts and seeds.
Dietary fats
Following a healthy, balanced diet that is low in saturated fats and trans-fats can help to lower your cholesterol.
Aim to replace foods that contain unhealthy, saturated and trans-fats with foods that contain healthy fats.
Unhealthy fats
Foods high in (unhealthy) saturated fats include:
- processed or deli-style meats (such as ham, bacon and salami)
- deep fried fast foods
- processed foods (such as biscuits and pastries)
- takeaway foods (such as hamburgers and pizza)
- fat on meat and skin on chicken
- ghee, lard and copha
- coconut oil
- palm oil (often called vegetable oil in products)cream and ice cream
- butter.
Foods high in (unhealthy) trans fats include:
- deep fried foods
- baked goods (such as pies, pastries, cakes and biscuits)
- takeaway foods
- butter
- foods that list ‘hydrogenated oils’ or ‘partially hydrogenated vegetable oils’ on the ingredients list.
Healthy fats
Foods high in (healthy) polyunsaturated fats include:
- soybean, sunflower, safflower, canola oil and margarine spreads made from these oils
- pine nuts, walnuts and brazil nuts.
- fish
- tahini (sesame seed spread)
- linseed (flaxseed) and chia seeds
Foods high in (healthy) monounsaturated fats include:
- cooking oils made from plants or seeds, including: olive, canola, peanut, sunflower, soybean, sesame and safflower
- avocados
- olives
- unsalted nuts such as almonds, cashews and peanuts.
Triglycerides in your blood
In addition to cholesterol, your blood also contains a type of fat called triglycerides, which are stored in your body’s fat deposits. Hormones release triglycerides to make energy between meals.
When you eat, your body converts any extra energy (kilojoules) it doesn’t need right away into triglycerides.
Like cholesterol, your body needs triglycerides to work properly. However, there is evidence to suggest that some people with high triglycerides are at increased risk of heart disease and stroke.
If you regularly eat more energy than you need, you may have high triglycerides.
Lowering triglycerides
Some ways to reduce triglyceride levels include:
- stick to a healthy diet by following a heart-healthy eating pattern and limiting unhealthy fats, salt and added sugar
- opt for water, tea and coffee (without adding sugar) as heart-healthy drinks, instead of sugar-sweetened drinks (such as soft drinks, cordial, energy drinks and sports drinks)
- include foods with healthy omega-3 fats (for example, fish such as salmon, sardines and tuna)
- reduce or limit your alcohol intake
- maintain a healthy weight and reduce fat around your middle.
Treatment for high cholesterol
Making lifestyle changes, especially changing some of the foods you eat, and regular physical activity, are very important to help reduce high LDL (bad) cholesterol.
- Move more. Regular physical activity is one of the best things you can do for your heart health. Increasing your physical activity from as little as 10 minutes a day to the Australian government’s recommended 30 to 45 minutes a day, five or more days of the week, can help manage your cholesterol levels and reduce your risk of heart disease.
- Quitting smoking reduces the risk of heart disease and can help reduce cholesterol levels. The most effective way to stop smoking is with a combination of stop-smoking medicines
- Drinking alcohol doesn’t have any health benefits. Alcohol contributes unnecessary kilojoules (energy) and is of low nutritional value. Alcohol is not a necessary or recommended part of a heart-healthy eating pattern. If you do drink, to reduce your risk of alcohol-related harm, healthy women and men should drink no more than 10 standard drinks a week and no more than four standard drinks on any one day.
- You may also need to take cholesterol-lowering medicines (such as statins) to help manage your cholesterol and reduce your risk of having a heart attack or stroke. Talk to your doctor about finding the most appropriate treatment for you.
7-Day Meal Plan to Lower Cholesterol
Day 1
Breakfast
- 1 cup of oatmeal
- 1 cup of low-fat (1%) milk
- 1 medium banana
Macronutrients: approximately 374 calories, 15 grams of protein, 67 grams of carbohydrates, and 6 grams of fat.
Lunch
- Tuna sandwich made with olive oil in a whole-wheat pita (Mix 3 ounces low-sodium albacore canned tuna and 1 tablespoon olive oil.)
- 2 cups of mixed greens topped with 2 tablespoons sunflower seeds and 2 tablespoons of balsamic vinaigrette
- 7 ounces of low-fat Greek yogurt
- 1 cup of blueberries
Macronutrients: approximately 804 calories, 52 grams of protein, 74 grams of carbohydrates and 36 grams of fat.
Snack
- 3 cups Herb-seasoned, air-popped popcorn
Macronutrients: approximately 91 calories, 3 grams of protein, 19 grams of carbohydrates, and 1 gram of fat
Dinner
- 4 ounces of grilled chicken breast
- 2 cups of roasted broccoli
- 1 medium baked sweet potato
Macronutrients: approximately 518 calories, 45 grams of protein, 46 grams of carbohydrates, and 19 grams of fat
Snack
- 1/2 cup of fruit sorbet
Macronutrients: approximately 117 calories, 0 grams of protein, 31 grams of carbohydrates, and 0 grams of fat
Daily totals: approximately 1,813 calories, 115 grams of protein, 218 grams of carbohydrates, and 62 grams of fat.
Note that beverages are not included in this meal plan. Individual fluid needs vary based on age, sex, activity level, and medical history. For optimal hydration, experts generally recommend drinking approximately 9 cups of water per day for women and 13 cups of water per day for men.5 When adding beverages to your meal plan, consider their calorie count. Try to reduce or eliminate consumption of sugar-sweetened beverages, and opt for water when possible.
Day 2
Breakfast
- One hard-boiled egg
- Two slices of whole-wheat toast with 1/4 avocado
- One medium orange
Macronutrients: approximately 381 calories, 8 grams of protein, 66 grams of carbohydrates, and 11 grams of fat
Lunch
- Grilled chicken salad (3 ounces of chicken, 2 cups of lettuce, two thick slices of tomato, four cucumber slices, 1/2 cup of black beans, and 2 tablespoons of balsamic vinaigrette dressing)
- 1 medium apple
Macronutrients: approximately 452 calories, 34 grams of protein, 57 grams of carbohydrates, and 12 grams of fat
Snack
- 8 whole-grain crackers
- 1/4 cup of hummus
Macronutrients: approximately 257 calories, 9 grams of protein, 34 grams of carbohydrates, and 11 grams of fat
Dinner
- 4 ounces of broiled salmon
- 1 cup of brown rice
- 2 cups of green beans with garlic
Macronutrients: approximately 539 calories, 34 grams of protein, 66 grams of carbohydrates, and 16 grams of fat
Snack
- 7-ounces low-fat Greek yogurt
- 1/2 cup sliced strawberries
- 1/4 cup of chopped walnuts
Macronutrients: approximately 390 calories, 25 grams of protein, 25 grams of carbohydrates, and 23 grams of fat
Daily Totals: approximately 2,019 calories, 110 grams of protein, 248 grams of carbohydrates, and 73 grams of fat
Day 3
Breakfast
- 1 cup whole-grain, unsweetened, ready-to-eat cereal
- 1 cup low-fat (1%) milk
- 1 medium peach
Macronutrients: approximately 266 calories, 13 grams of protein, 47 grams of carbohydrates, and 5 grams of fat
Lunch
- Turkey sandwich (3 ounces of turkey, two slices of whole wheat bread, lettuce, tomatoes, 1 teaspoon mustard)
- 1 ounce pretzels
- 1 1/2 ounces shelled walnut halves
Macronutrients: approximately 597 calories, 27 grams of protein, 55 grams of carbohydrates, and 30 grams of fat
Snack
- 1 medium banana
- 2 tablespoons of peanut butter
Macronutrients: approximately 293 calories, 8 grams of protein, 35 grams of carbohydrates, and 16 grams of fat
Dinner
- 3 ounces grilled sirloin steak
- 1 medium baked potato with 1/4 cup low-fat Greek yogurt
- 1 cup grilled summer squash
Macronutrients: approximately 475 calories, 36 grams of protein, 45 grams of carbohydrates, and 18 grams of fat
Snack
- 1 1/2 ounces of fresh mozzarella cheese
- 1 cup of sliced grape tomatoes
- 1 tablespoon of olive oil
- 1 tablespoon balsamic vinegar
Macronutrients: approximately 288 calories, 11 grams of protein, 9 grams of carbohydrates, and 23 grams of fat
Daily Totals: approximately 1,918 calories, 95 grams of protein, 191 grams of carbohydrates, and 93 grams of fat
Day 4
Breakfast
- English muffin egg sandwich (one cooked egg, one slice Swiss cheese, one whole wheat English muffin toasted)
- Unsweetened cappuccino made with one cup of low-fat milk
Macronutrients: approximately 455 calories, 26 grams of protein, 40 grams of carbohydrates, and 21 grams of fat
Lunch
- Veggie burger (one 70-gram veggie patty with about 120 calories, one 6 1/2-inch 100% whole-wheat pita, lettuce, tomato, 2 teaspoons mayonnaise)
- 1 cup roasted red potatoes
Macronutrients: approximately 573 calories, 25 grams of protein, 74 grams of carbohydrates, and 21 grams of fat
Snack
- 1 1/2 ounces mixed nuts
- 1 cup of blueberries
Macronutrients: approximately 337 calories, 8 grams of protein, 32 grams of carbohydrates, and 22 grams of fat
Dinner
- One serving of vegetarian spinach lasagna
- Large mixed green salad (3 cups mixed lettuce greens, 2 tablespoons of vinaigrette)
Macronutrients: approximately 482 calories, 22 grams of protein, 44 grams of carbohydrates, and 25 grams of fat
Snack
- 1 cup whole-grain, unsweetened, ready-to-eat cereal
- 1 cup low-fat milk
Macronutrients: approximately 208 calories, 12 grams of protein, 33 grams of carbohydrates, and 4 grams of fat
Daily Totals: approximately 2,056 calories, 92 grams of protein, 222 grams of carbohydrates, and 94 grams of fat
Day 5
Breakfast
- 1 medium high-fiber muffin
- One medium banana
Macronutrients: approximately 410 calories, 9 grams of protein, 82 grams of carbohydrates, and 8 grams of fat
Lunch
- Black bean burrito (1/4 cup mashed black beans, 1 1/2 ounces shredded low-sodium Monterey Jack cheese, lettuce, tomato, salsa, one 100% eight-inch whole-wheat tortilla)
- 1 medium apple
Macronutrients: approximately 474 calories, 14 grams of protein, 83 grams of carbohydrates, and 12 grams of fat
Snack
- 16-ounce iced vanilla latte made with low-fat milk
- 1 ounce walnut halves
- 0.5-ounce raisins
Macronutrients: approximately 338 calories, 10 grams of protein, 46 grams of carbohydrates, and 10 grams of fat
Dinner
- 3 ounces roasted pork chop
- 1 cup of greens beans with lemon and garlic
- 1 cup mashed sweet potatoes
Macronutrients: approximately 401 calories, 28 grams of protein, 51 grams of carbohydrates, and 10 grams of fat
Snack
- 1 medium orange
- 1 1/2 ounces almonds
Macronutrients: approximately 323 calories, 10 grams of protein, 26 grams of carbohydrates, and 23 grams of fat
Daily Totals: approximately 1,946 calories, 71 grams of protein, 288 grams of carbohydrates, and 68 grams of fat
Day 6
Breakfast
- 3 small whole-wheat blueberry pancakes with 1 tablespoon of maple syrup
- 1/2 cups low-fat Greek yogurt mixed with 1/2 cup sliced strawberries and a sprinkling of cinnamon
Macronutrients: approximately 414 calories, 19 grams of protein, 57 grams of carbohydrates, and 13 grams of fat
Lunch
- Beef and broccoli stir fry (3 ounces of flank steak, 1 cup of broccoli, 2 tablespoons vegetable oil, and 2 teaspoons of low sodium soy sauce)
- 1 cup of brown rice
Macronutrients: approximately 556 calories, 25 grams of protein, 64 grams of carbohydrates, and 22 grams of fat
Snack
- 7-ounces low-fat Greek yogurt
- 1 medium banana
Macronutrients: approximately 251 calories, 21 grams of protein, 35 grams of carbohydrates, and 4 grams of fat
Dinner
- English muffin pizza (one whole-wheat English muffin, 2 tablespoons low-sodium tomato sauce, 1 1/2 ounces shredded mozzarella cheese)
- Large mixed green salad topped with 1/4 cup chopped walnuts and 1/4 cup craisins (three cups lettuce, 2 tablespoons vinaigrette)
Macronutrients: approximately 646 calories, 19 grams of protein, 73 grams of carbohydrates, and 34 grams of fat
Snack
- 1 medium apple, sliced and sprinkled with cinnamon
Macronutrients: approximately 95 calories, 0 grams of protein, 25 grams of carbohydrates, and 0 grams of fat
Daily Totals: approximately 2,062 calories, 85 grams of protein, 254 grams of carbohydrates, and 73 grams of fat
Day 7
Breakfast
- Spinach omelet (two eggs, 1 cup fresh spinach, 1 1/2 ounces Swiss cheese)
- Two slices of whole wheat toast with 1/4 of an avocado
Macronutrients: approximately 462 calories, 31 grams of protein, 33 grams of carbohydrates, and 23 grams of fat
Lunch
- Hamburger (3 ounces lean ground meat, lettuce, tomato, whole-wheat bun)
- Homemade air-fried or baked french fries (one medium potato cut into wedges) with one tablespoon of low-sodium ketchup
Macronutrients: approximately 493 calories, 34 grams of protein, 51 grams of carbohydrates, and 17 grams of fat
Snack
- Two tangerines
- 7-ounces low-fat Greek yogurt
Macronutrients: approximately 240 calories, 21 grams of protein, 31 grams of carbohydrates, and 4 grams of fat
Dinner
- One serving of Pan-Seared Salmon with Mediterranean Quinoa
Macronutrients: approximately 472 calories, 36 grams of protein, 37 grams of carbohydrates, and 21 grams of fat
Snack
- 1/4 cup unsweetened dried fruit mixed with 1 1/2 ounces mixed nuts
Macronutrients: approximately 363 calories, 8 grams of protein, 40 grams of carbohydrates, and 22 grams of fat
Daily Totals: approximately 2,030 calories, 130 grams of protein, 193 grams of carbohydrates, and 84 grams of fat