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Low Cholesterol Meal Plan for Elimination Diet: Clean Eating Guide
Explore food sensitivities with the Low Cholesterol Meal Plan for Elimination Diet. The plan features basic, low-cholesterol meals like rice and vegetable dishes, grilled lean meats, and simple fruit servings, ideal for systematically reintroducing foods while monitoring cholesterol levels.
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Meal plan grocery list
- Quinoa
- Almond milk
- Mixed berries
- Chicken breasts
- Spinach
- Cucumbers
- Lemon-tahini dressing
- Rice cakes
- Avocado
- Salmon
- Broccoli
- Kale
- Bananas
- Almond butter
- Coconut water
- Lentil soup
- Mixed green salad ingredients
- Carrot sticks
- Celery sticks
- Tofu
- Stir-fry vegetables
- Brown rice
- Chia seeds
- Coconut milk
- Strawberries
- Gluten-free tortillas
- Turkey slices
- Dried fruits
- Mixed nuts
- Gluten-free oats
- Sweet potatoes
- Green beans
- Apple slices
- Smoothie bowl ingredients
- Mixed bean salad ingredients
- Bell peppers
- Mixed seeds
- Brussels sprouts
Meal plan overview
The Low Cholesterol Meal Plan for Elimination Diet is designed to identify potential food intolerances while maintaining low cholesterol levels. It includes a variety of simple, hypoallergenic foods that are naturally low in cholesterol, such as fruits, vegetables, and lean proteins.
This plan provides a systematic approach to food reintroduction, ensuring each meal supports cholesterol health during the elimination diet process.
Foods to eat
- Simple Whole Foods: Lean proteins, rice, and steamed vegetables.
- Low-Allergenic Fruits: Such as apples and pears.
- Gluten-Free Grains: Rice, quinoa, and gluten-free oats.
- Vegetable Oils: Olive oil and coconut oil for cooking.
- Herbs and Spices: To flavor food without adding allergens.
✅ Tip
Foods not to eat
- Common Allergens: Dairy, wheat, soy, eggs, nuts, and shellfish.
- Processed Foods: Often contain hidden allergens and unhealthy fats.
- High-Fat Meats: Red meats and processed meats.
- Sugary Foods: Cakes, cookies, and sweetened drinks.
Main benefits
The Low Cholesterol Meal Plan for Elimination Diet focuses on identifying potential food sensitivities while maintaining low cholesterol levels. It includes a variety of simple, whole foods like fruits, vegetables, and lean proteins, systematically excluding common allergens and high-cholesterol foods.
Fat
Carbs
Protein
Fiber
Other
Food alternatives
To support a low cholesterol elimination diet, consider these substitutions:
- For a plant-based protein, tofu can replace chicken breasts in meals.
- To add variety, quinoa can replace brown rice in bowls and side dishes.
- For a dairy-free option, coconut yogurt can replace Greek yogurt in snacks and bowls.
- To boost fiber, chia seeds can replace almonds in smoothies or yogurt bowls.
- For a low-carb alternative, cauliflower rice can replace quinoa in meals.
How to budget on this meal plan
Focus on simple, whole foods like quinoa, brown rice, and chicken breasts, which are more affordable in bulk. Seasonal fruits and vegetables like spinach, cucumbers, and berries offer better value. Homemade almond butter and lentil soup can be cost-effective alternatives to store-bought versions. Consider making your own gluten-free tortillas and mixed bean salad for added savings.
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Extra tips
Any healthy snack ideas?
Navigate your elimination diet with these simple, low cholesterol snacks:
- Rice cakes with avocado
- Steamed broccoli and carrots
- Baked apple with cinnamon
- Rice pudding made with almond milk
- Homemade fruit popsicles
- Roasted pumpkin seeds
- Baked pear
What should I drink on this meal plan?
On an elimination diet while keeping cholesterol low, water is essential, homemade vegetable broths to avoid triggers, herbal teas for digestive health, fresh fruit juices without added sugars to prevent triggers, and coconut water for natural electrolytes.
How to get even more nutrients?
An elimination diet that also focuses on low cholesterol should avoid high-cholesterol foods like eggs and certain dairy products. Focus on a variety of whole, unprocessed foods such as leafy greens, root vegetables, and gluten-free grains like rice and quinoa. This approach helps identify food sensitivities while keeping cholesterol in check.
Meal plan suggestions
Low Cholesterol Meal Plan for Elimination Diet
Day 1
- Breakfast: Quinoa porridge with almond milk and mixed berries (Calories: 300, Protein: 8g, Carbs: 50g, Fat: 7g)
- Lunch: Grilled chicken salad with spinach, cucumber, and lemon-tahini dressing (Calories: 350, Protein: 25g, Carbs: 15g, Fat: 18g)
- Snack: Rice cakes with avocado slices (Calories: 150, Protein: 3g, Carbs: 20g, Fat: 7g)
- Dinner: Baked salmon with steamed asparagus and quinoa (Calories: 400, Protein: 30g, Carbs: 30g, Fat: 20g)
Day 2
- Breakfast: Smoothie with kale, banana, almond butter, and coconut water (Calories: 300, Protein: 6g, Carbs: 40g, Fat: 14g)
- Lunch: Lentil soup with a side of mixed green salad (Calories: 350, Protein: 18g, Carbs: 40g, Fat: 10g)
- Snack: Carrot and celery sticks with hummus (Calories: 100, Protein: 4g, Carbs: 10g, Fat: 6g)
- Dinner: Grilled tofu with stir-fried vegetables and brown rice (Calories: 400, Protein: 20g, Carbs: 45g, Fat: 15g)
Day 3
- Breakfast: Chia seed pudding made with coconut milk and topped with sliced strawberries (Calories: 250, Protein: 5g, Carbs: 30g, Fat: 12g)
- Lunch: Turkey and avocado wrap with lettuce on gluten-free tortilla (Calories: 300, Protein: 20g, Carbs: 30g, Fat: 15g)
- Snack: Mixed nuts and dried fruits (Calories: 200, Protein: 5g, Carbs: 15g, Fat: 15g)
- Dinner: Grilled shrimp with quinoa and roasted vegetables (Calories: 400, Protein: 25g, Carbs: 30g, Fat: 15g)
Day 4
- Breakfast: Gluten-free oats with almond milk and sliced bananas (Calories: 300, Protein: 7g, Carbs: 55g, Fat: 6g)
- Lunch: Baked chicken breast with roasted sweet potatoes and green beans (Calories: 350, Protein: 30g, Carbs: 25g, Fat: 12g)
- Snack: Apple slices with almond butter (Calories: 150, Protein: 3g, Carbs: 20g, Fat: 7g)
- Dinner: Grilled salmon with quinoa and steamed broccoli (Calories: 400, Protein: 25g, Carbs: 30g, Fat: 20g)
Day 5
- Breakfast: Smoothie bowl with mixed berries, almond butter, and shredded coconut (Calories: 350, Protein: 8g, Carbs: 45g, Fat: 15g)
- Lunch: Mixed bean salad with olive oil dressing, cherry tomatoes, and feta cheese (Calories: 350, Protein: 15g, Carbs: 40g, Fat: 15g)
- Snack: Rice cakes with avocado and tomato slices (Calories: 150, Protein: 3g, Carbs: 20g, Fat: 7g)
- Dinner: Stir-fried tofu with quinoa and mixed vegetables (Calories: 400, Protein: 20g, Carbs: 45g, Fat: 15g)
Day 6
- Breakfast: Gluten-free toast with mashed avocado and poached eggs (Calories: 300, Protein: 10g, Carbs: 20g, Fat: 15g)
- Lunch: Quinoa and black bean stuffed bell peppers (Calories: 350, Protein: 12g, Carbs: 50g, Fat: 10g)
- Snack: Carrot and cucumber sticks with hummus (Calories: 100, Protein: 3g, Carbs: 15g, Fat: 6g)
- Dinner: Grilled chicken with quinoa and steamed vegetables (Calories: 400, Protein: 30g, Carbs: 30g, Fat: 15g)
Day 7
- Breakfast: Chia seed pudding made with coconut milk and topped with mixed berries (Calories: 250, Protein: 5g, Carbs: 30g, Fat: 12g)
- Lunch: Turkey and vegetable stir-fry with brown rice (Calories: 350, Protein: 20g, Carbs: 40g, Fat: 12g)
- Snack: Mixed nuts and seeds (Calories: 200, Protein: 6g, Carbs: 10g, Fat: 15g)
- Dinner: Baked salmon with quinoa and roasted Brussels sprouts (Calories: 400, Protein: 25g, Carbs: 30g, Fat: 20g)
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⚠️ Keep in mind
As with any dietary change, it is recommended to consult with a healthcare professional or registered dietitian before changing your dietary habits.
