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Low Cholesterol Meal Plan for Muscle Gain: Heart-Healthy Growth
Build muscle responsibly with the Low Cholesterol Meal Plan for Muscle Gain. This plan includes meals like grilled chicken with quinoa, tofu stir-fries, and protein shakes made with plant-based milk, all geared towards muscle growth while maintaining low cholesterol levels.
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Meal plan grocery list
- Rolled oats
- Bananas
- Almond butter
- Chicken breasts
- Quinoa
- Mixed vegetables for roasting
- Greek yogurt
- Mixed berries
- Granola
- Salmon
- Sweet potatoes
- Broccoli
- Eggs
- Spinach
- Tomatoes
- Whole grain bread
- Turkey slices
- Whole wheat tortillas
- Avocado
- Lettuce
- Mustard
- Cottage cheese
- Pineapple chunks
- Tofu
- Stir-fry vegetables
- Brown rice
- Protein powder
- Shrimp skewers
- Chicken thighs
- Green beans
- Egg whites
- Mushrooms
- Low-fat cheese
- Kidney beans
- Diced tomatoes
- Scallions
- Protein pancake mix
- Caesar dressing
- Romaine lettuce
- Hard-boiled eggs
- Turkey for stir-fry
- Cod
- Potatoes
- Black beans
- Salsa
- Mixed greens for salad
- Turkey meatballs
- Marinara sauce
- Whole wheat pasta
- Honey
- Almonds
Meal plan overview
The Low Cholesterol Meal Plan for Muscle Gain is designed for those looking to build muscle while keeping cholesterol levels low. It features protein-rich foods such as lean meats, plant-based proteins, and egg whites, combined with whole grains and vegetables for a well-rounded approach to muscle development.
This plan offers a unique blend of muscle-building nutrition without the added risk of elevated cholesterol, suitable for athletes and fitness enthusiasts.
Foods to eat
- Lean Animal Proteins: Chicken, turkey, and fish to build muscle mass.
- Plant-Based Proteins: Tofu, tempeh, and legumes for those preferring a plant-based approach.
- Whole Grains: Oats, quinoa, and brown rice for energy and muscle recovery.
- Healthy Fats: Avocados, nuts, and seeds for essential fatty acids.
- Protein Smoothies: Using plant-based protein powder mixed with fruits and plant-based milk.
✅ Tip
Include omega-3 rich foods like salmon or chia seeds to support muscle recovery and growth while keeping cholesterol levels in check.
Foods not to eat
- Saturated Fats: Found in high-fat cuts of meat and full-fat dairy products.
- Fried and Processed Foods: High in trans fats and low in nutritional value.
- High-Cholesterol Foods: Such as egg yolks and shellfish.
Main benefits
The Low Cholesterol Meal Plan for Muscle Gain is designed to support muscle growth while maintaining low cholesterol levels. It includes high-protein, low-cholesterol foods like lean meats, fish, plant-based proteins, and whole grains, coupled with regular strength training exercises.
Fat
Carbs
Protein
Fiber
Other
Food alternatives
To support muscle gain with a low cholesterol diet, consider these substitutions:
- For a protein-rich breakfast, Greek yogurt with nuts can replace granola in yogurt bowls.
- To increase healthy fats, avocado slices can replace low-fat cheese in wraps and sandwiches.
- For a high-fiber option, oat bran can replace rolled oats in oatmeal.
- To add variety, sweet potato mash can replace mashed potatoes in meals.
- For a plant-based protein, chickpeas can replace black beans in salads and bowls.
How to budget on this meal plan
Focus on protein-rich foods like chicken, turkey, and salmon, buying them in bulk when possible. Rolled oats and brown rice are more economical in larger sizes. Seasonal fruits and vegetables like spinach, tomatoes, and berries can be cheaper and fresher. Homemade protein pancakes and granola can be cost-effective alternatives to store-bought versions.
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Extra tips
Any healthy snack ideas?
Gain muscle while keeping cholesterol in check with these protein-rich snacks:
- Almond butter on whole grain toast
- Low-fat cottage cheese with fruit
- Protein shake with banana and almond milk
- Oven-baked chicken strips
- Quinoa salad with black beans
- Grilled tofu with soy sauce
- Overnight oats with chia seeds
What should I drink on this meal plan?
For muscle gain on a low cholesterol diet, opt for skim milk for lean protein, protein shakes with whey or plant-based proteins for muscle repair, antioxidant-rich green tea, water to keep muscles hydrated, and beet juice to improve workout performance.
How to get even more nutrients?
Gaining muscle without raising cholesterol levels can be achieved by prioritizing lean proteins such as chicken breast, turkey, and low-fat dairy products like Greek yogurt. These provide essential amino acids necessary for muscle growth. Incorporate plenty of vegetables and whole grains, which help to maintain overall health and provide the necessary nutrients and fiber to support muscle recovery and growth.
Meal plan suggestions
7-Day Low-Cholesterol Meal Plan for Muscle Gain
Day 1
- Breakfast: Protein-packed oatmeal with sliced bananas and almond butter (Calories: 400, Protein: 20g, Carbs: 50g, Fat: 15g)
- Lunch: Grilled chicken breast with quinoa and roasted vegetables (Calories: 450, Protein: 35g, Carbs: 40g, Fat: 18g)
- Snack: Greek yogurt with mixed berries and a sprinkle of granola (Calories: 250, Protein: 15g, Carbs: 30g, Fat: 8g)
- Dinner: Baked salmon with sweet potato mash and steamed broccoli (Calories: 400, Protein: 30g, Carbs: 35g, Fat: 20g)
Day 2
- Breakfast: Scrambled eggs with spinach and tomatoes, served with whole grain toast (Calories: 350, Protein: 20g, Carbs: 25g, Fat: 18g)
- Lunch: Turkey and avocado wrap with lettuce, tomato, and mustard on whole wheat tortilla (Calories: 400, Protein: 30g, Carbs: 30g, Fat: 20g)
- Snack: Cottage cheese with pineapple chunks (Calories: 150, Protein: 15g, Carbs: 10g, Fat: 6g)
- Dinner: Grilled tofu with stir-fried vegetables and brown rice (Calories: 400, Protein: 25g, Carbs: 45g, Fat: 15g)
Day 3
- Breakfast: Protein smoothie with banana, spinach, protein powder, and almond milk (Calories: 300, Protein: 25g, Carbs: 30g, Fat: 10g)
- Lunch: Grilled shrimp skewers with quinoa salad and roasted vegetables (Calories: 450, Protein: 30g, Carbs: 35g, Fat: 20g)
- Snack: Protein bar (Calories: 200, Protein: 20g, Carbs: 20g, Fat: 8g)
- Dinner: Baked chicken thighs with sweet potato mash and steamed green beans (Calories: 400, Protein: 25g, Carbs: 30g, Fat: 18g)
Day 4
- Breakfast: Egg white omelette with mushrooms, spinach, and low-fat cheese, served with whole grain toast (Calories: 350, Protein: 25g, Carbs: 30g, Fat: 15g)
- Lunch: Turkey chili with kidney beans and diced tomatoes, topped with Greek yogurt and scallions (Calories: 400, Protein: 30g, Carbs: 35g, Fat: 15g)
- Snack: Cottage cheese with sliced peaches (Calories: 150, Protein: 15g, Carbs: 10g, Fat: 6g)
- Dinner: Grilled salmon with quinoa and roasted Brussels sprouts (Calories: 450, Protein: 30g, Carbs: 35g, Fat: 20g)
Day 5
- Breakfast: Protein pancakes with Greek yogurt and mixed berries (Calories: 350, Protein: 25g, Carbs: 30g, Fat: 15g)
- Lunch: Grilled chicken Caesar salad with romaine lettuce, cherry tomatoes, and Caesar dressing (Calories: 400, Protein: 30g, Carbs: 20g, Fat: 20g)
- Snack: Hard-boiled eggs with a sprinkle of salt and pepper (Calories: 150, Protein: 12g, Carbs: 2g, Fat: 10g)
- Dinner: Tofu stir-fry with broccoli, bell peppers, and brown rice (Calories: 400, Protein: 20g, Carbs: 45g, Fat: 15g)
Day 6
- Breakfast: Protein smoothie with spinach, banana, protein powder, and almond milk (Calories: 300, Protein: 25g, Carbs: 30g, Fat: 10g)
- Lunch: Turkey and vegetable stir-fry with quinoa (Calories: 400, Protein: 30g, Carbs: 35g, Fat: 15g)
- Snack: Greek yogurt with honey and almonds (Calories: 200, Protein: 15g, Carbs: 15g, Fat: 8g)
- Dinner: Baked cod with roasted potatoes and green beans (Calories: 450, Protein: 30g, Carbs: 35g, Fat: 20g)
Day 7
- Breakfast: Breakfast burrito with scrambled eggs, black beans, avocado, and salsa (Calories: 400, Protein: 25g, Carbs: 30g, Fat: 20g)
- Lunch: Grilled tofu salad with mixed greens, cucumbers, and balsamic vinaigrette (Calories: 350, Protein: 25g, Carbs: 20g, Fat: 18g)
- Snack: Protein shake with almond milk and banana (Calories: 250, Protein: 20g, Carbs: 30g, Fat: 8g)
- Dinner: Turkey meatballs with marinara sauce over whole wheat pasta, served with a side of steamed broccoli (Calories: 450, Protein: 30g, Carbs: 35g, 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.
