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Low Cholesterol Meal Plan for Gaining Weight: Heart-Friendly Options
Gain weight healthfully with the Low Cholesterol Meal Plan for Gaining Weight. This plan features nutrient-rich, calorie-dense meals like nut butter sandwiches, avocado salads, and whole grain pasta dishes, all designed to help increase body weight while keeping cholesterol levels low.
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Meal plan grocery list
- Avocados
- Whole grain bread
- Eggs
- Greek yogurt
- Honey
- Mixed nuts
- Chicken breasts
- Quinoa
- Mixed vegetables for roasting
- Peanut butter
- Bananas
- Almond milk
- Salmon
- Sweet potatoes
- Broccoli
- Protein pancake mix
- Maple syrup
- Cottage cheese
- Pineapple chunks
- Beef
- Brown rice
- Whole wheat buns
- Lettuce
- Tomatoes
- Tofu
- Stir-fry vegetables
- Hummus
- Whole grain crackers
- Turkey meatloaf ingredients
- Mashed potatoes
- Protein powder
- Ground turkey
- Kidney beans
- Diced tomatoes
- Scallions
- Trail mix
- Caesar salad ingredients
- Lasagna ingredients
- Garlic bread
- Mixed fruit
- Cheese
- Grapes
- Whole wheat tortillas
- Sweet potato fries
- Ingredients for protein balls
- Shrimp
- Pasta
- Roasting vegetables
Meal plan overview
The Low Cholesterol Meal Plan for Gaining Weight is crafted for individuals looking to increase their body weight without raising cholesterol levels. It includes calorie-dense, nutritious foods like avocados, nuts, and whole grains, alongside lean proteins, offering a healthy approach to weight gain.
This plan combines the need for higher calorie intake with low-cholesterol food choices, ensuring a balanced and safe way to gain weight.
Foods to eat
- High-Calorie Healthy Foods: Avocado, nuts, and seeds for healthy fats and calories.
- Lean Protein Sources: Chicken, fish, and plant-based proteins.
- Dense Whole Grains: Whole grain bread, pasta, and brown rice for energy and fiber.
- Starchy Vegetables: Potatoes and sweet potatoes.
- Smoothies: With fruits, plant-based milk, and a scoop of protein powder.
✅ Tip
Incorporate healthy fats from sources like olive oil and avocado to increase calorie intake without raising cholesterol levels.
Foods not to eat
- Foods High in Saturated Fats: Like fatty cuts of meat and high-fat dairy.
- Fried and Processed Foods: High in unhealthy fats and cholesterol.
- Sugary Snacks and Beverages: Provide empty calories without nutritional benefits.
Main benefits
The Low Cholesterol Meal Plan for Gaining Weight offers a way to increase calorie intake while keeping cholesterol in check. It includes nutrient-dense, high-calorie foods like nuts, seeds, avocados, and whole grains, along with lean protein sources, suitable for healthy weight gain.
Fat
Carbs
Protein
Fiber
Other
Food alternatives
To support healthy weight gain while managing cholesterol, consider these nutrient-dense substitutions:
- For added calories and healthy fats, peanut butter can replace almond butter in snacks or smoothies.
- To boost protein intake, Greek yogurt can replace regular yogurt in breakfast bowls.
- For a heart-healthy fat, avocado slices can replace low-fat cheese in meals and snacks.
- To increase fiber, whole grain pasta can replace regular pasta in dishes.
- For a calorie-dense snack, trail mix can replace plain nuts as a high-energy option.
How to budget on this meal plan
Buy calorie-dense foods like avocados, nuts, and whole milk in larger quantities. Bulk-buying grains like quinoa and brown rice can be more economical. Look for sales on meats like chicken, beef, and salmon. Making your own trail mix and protein balls can be a cost-effective snack option.
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Extra tips
Any healthy snack ideas?
These nutrient-rich, low cholesterol snacks can help in healthy weight gain:
- Avocado toast on whole grain bread
- Trail mix with nuts and dried fruits
- Homemade granola bars
- Full-fat Greek yogurt with honey
- Peanut butter and banana smoothie
- Whole wheat pita with hummus
- Cheese slices with whole grain crackers
What should I drink on this meal plan?
On a low cholesterol diet for weight gain, try fruit and vegetable smoothies with a protein base like skim milk, low-fat yogurt drinks for probiotics, freshly squeezed orange juice for vitamin intake, water for hydration, and herbal teas to aid digestion and reduce stress.
How to get even more nutrients?
To gain weight on a low cholesterol diet, increase your intake of calorie-dense foods that are also nutrient-rich. Avocados, nut butters, and whole grains like oats and quinoa are excellent choices. These foods provide energy and healthy fats without contributing to cholesterol. Smoothies and shakes can also be helpful, allowing the addition of fruits, seeds, and protein powders without high cholesterol content.
Meal plan suggestions
7-Day Low-Cholesterol Meal Plan for Gaining Weight
Day 1
- Breakfast: Avocado toast on whole grain bread with scrambled eggs (Calories: 400, Protein: 15g, Carbs: 30g, Fat: 25g)
- Snack: Greek yogurt with honey and mixed nuts (Calories: 300, Protein: 12g, Carbs: 20g, Fat: 20g)
- Lunch: Grilled chicken sandwich with whole wheat bun, lettuce, tomato, and avocado (Calories: 500, Protein: 30g, Carbs: 40g, Fat: 25g)
- Snack: Peanut butter and banana smoothie with almond milk (Calories: 350, Protein: 10g, Carbs: 40g, Fat: 18g)
- Dinner: Baked salmon with quinoa and roasted vegetables (Calories: 550, Protein: 35g, Carbs: 45g, Fat: 25g)
Day 2
- Breakfast: Protein pancakes with maple syrup and a side of scrambled eggs (Calories: 450, Protein: 20g, Carbs: 45g, Fat: 20g)
- Snack: Cottage cheese with pineapple chunks (Calories: 250, Protein: 15g, Carbs: 20g, Fat: 10g)
- Lunch: Beef stir-fry with brown rice and mixed vegetables (Calories: 600, Protein: 40g, Carbs: 50g, Fat: 30g)
- Snack: Hummus with whole grain crackers and baby carrots (Calories: 300, Protein: 8g, Carbs: 40g, Fat: 15g)
- Dinner: Turkey meatloaf with mashed potatoes and steamed broccoli (Calories: 550, Protein: 30g, Carbs: 40g, Fat: 25g)
Day 3
- Breakfast: Breakfast burrito with scrambled eggs, black beans, cheese, and salsa (Calories: 500, Protein: 25g, Carbs: 40g, Fat: 30g)
- Snack: Almond butter and banana sandwich on whole grain bread (Calories: 400, Protein: 10g, Carbs: 50g, Fat: 20g)
- Lunch: Tuna salad with whole grain crackers and a side of mixed fruit (Calories: 450, Protein: 25g, Carbs: 30g, Fat: 20g)
- Snack: Protein shake with banana and oats (Calories: 350, Protein: 20g, Carbs: 30g, Fat: 15g)
- Dinner: Pork chops with sweet potato mash and green beans (Calories: 600, Protein: 35g, Carbs: 50g, Fat: 30g)
Day 4
- Breakfast: Greek yogurt parfait with granola and mixed berries (Calories: 400, Protein: 20g, Carbs: 45g, Fat: 18g)
- Snack: Trail mix with nuts, seeds, and dried fruit (Calories: 350, Protein: 10g, Carbs: 30g, Fat: 20g)
- Lunch: Chicken Caesar salad with whole grain croutons (Calories: 550, Protein: 30g, Carbs: 40g, Fat: 30g)
- Snack: Avocado toast with sliced tomatoes (Calories: 300, Protein: 10g, Carbs: 30g, Fat: 15g)
- Dinner: Beef lasagna with garlic bread and a side salad (Calories: 650, Protein: 35g, Carbs: 55g, Fat: 30g)
Day 5
- Breakfast: Protein smoothie with spinach, banana, protein powder, and almond milk (Calories: 400, Protein: 25g, Carbs: 40g, Fat: 20g)
- Snack: Cheese and crackers with grapes (Calories: 350, Protein: 15g, Carbs: 30g, Fat: 20g)
- Lunch: Turkey and avocado wrap with sweet potato fries (Calories: 600, Protein: 30g, Carbs: 50g, Fat: 30g)
- Snack: Peanut butter protein balls (Calories: 300, Protein: 10g, Carbs: 25g, Fat: 15g)
- Dinner: Grilled shrimp pasta with garlic bread and roasted vegetables (Calories: 650, Protein: 35g, Carbs: 55g, Fat: 30g)
Day 6
- Breakfast: Breakfast burrito with scrambled eggs, black beans, cheese, avocado, and salsa (Calories: 500, Protein: 25g, Carbs: 40g, Fat: 30g)
- Snack: Trail mix with nuts, seeds, and dried fruit (Calories: 350, Protein: 10g, Carbs: 30g, Fat: 20g)
- Lunch: Chicken Caesar salad with whole grain croutons (Calories: 550, Protein: 30g, Carbs: 40g, Fat: 30g)
- Snack: Avocado toast with sliced tomatoes (Calories: 300, Protein: 10g, Carbs: 30g, Fat: 15g)
- Dinner: Beef lasagna with garlic bread and a side salad (Calories: 650, Protein: 35g, Carbs: 55g, Fat: 30g)
Day 7
- Breakfast: Protein smoothie with spinach, banana, protein powder, and almond milk (Calories: 400, Protein: 25g, Carbs: 40g, Fat: 20g)
- Snack: Cheese and crackers with grapes (Calories: 350, Protein: 15g, Carbs: 30g, Fat: 20g)
- Lunch: Turkey and avocado wrap with sweet potato fries (Calories: 600, Protein: 30g, Carbs: 50g, Fat: 30g)
- Snack: Peanut butter protein balls (Calories: 300, Protein: 10g, Carbs: 25g, Fat: 15g)
- Dinner: Grilled shrimp pasta with garlic bread and roasted vegetables (Calories: 650, Protein: 35g, Carbs: 55g, Fat: 30g)
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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.
