Diet Plan To Lower Cholesterol And Lose Weight Pdf

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See what a healthy low-cholesterol diet looks like in this easy-to-follow meal plan.

There are, however, some very simple lifestyle changes you can make to reach a healthier weight. One of these is, of course, cutting calories in your daily diet , and reducing the amount of unhealthy fats and cholesterol-boosting foods you eat. Doesn't sound fun, or easy, does it? Treat it like a game, however, and you may find you enjoy the challenge of coming up with menus that are as delicious as they are healthy. Before you make any changes, figure out how many calories you should eat each day to lose no more than 1 to 2 pounds a week.

Eating Well on 1,200 Calories a Day

Have you every thought about trying a vegetarian diet? Well this 7-day plan is the perfect way to test it out! It was originally designed for Craig Melvin, who is a big guy more than pounds and had an ambitious training schedule with Bob Harper. So the portions here are large, with a lot of protein.

If you're smaller than Craig or looking to lose weight, simply lighten up on the serving sizes at meals, enjoy one or two daily snacks and omit protein powder in the morning smoothie. So, what's on the menu? You guessed it Click to enlarge!

On the side, enjoy 2 hard-boiled eggs or 4 egg whites. Make protein smoothie. On the side, enjoy a Tofu Scramble. On the side, enjoy 1 cup prepared oatmeal topped with 2 tablespoons chopped walnuts and berries. On the side, top 1 slice whole grain toast with 2 tablespoons mashed avocado and 1 to 2 tablespoons roasted peanuts. On the side, toast 1 whole grain English muffin. Stuff with 3 scrambled egg whites, sliced tomato and 1 slice of reduced-fat cheese.

Enjoy with optional ketchup, hot sauce or salsa. Make Protein Smoothie. On the side, make Joy's Protein Pancakes using the recipe found here.

Enjoy crunchy carrots on the side. Toss 2 cups cooked whole grain spaghetti with 1 teaspoon toasted sesame oil. For sauce, mix 1 tablespoon natural peanut butter, 4 teaspoons low-sodium vegetable broth, 4 teaspoons low-sodium soy sauce, 1 to 2 teaspoons rice wine vinegar and an optional dash of hot sauce.

Toss sauce with noodles and garnish with optional scallions and chopped veggies like cucumber and baby carrots. Season with pepper and sprinkle on optional red pepper flakes.

Serve hot, cold or room temperature. On the side, enjoy 1 cup steamed edamame in the pod. Prepare omelet with 1 whole egg and 3 egg whites. Stuff with any preferred vegetable combination and the option for 2 tablespoons cheese. Enjoy with 1 slice of whole grain toast. Make 1 bun-less veggie burger. Enjoy with 2 cups of the Quinoa-Chickpea Tabbouleh recipe found here. Toss mixed greens with unlimited veggies, avocado, tofu, black beans, chickpeas and 2 tablespoons vinaigrette dressing.

Prepare Chocolate Protein Muffin using the recipe found here. Toast 1 slice of whole grain bread and top with 2 tablespoons mashed avocado and an optional sprinkle of pepper, salt and fresh lemon or lime juice. Prepare Cauliflower Steak using the recipe found here.

Serve with 1 cup cooked quinoa and 1 cup edamame in the pod. Enjoy 2 to 3 slices of any thin-crust veggie pizza frozen, restaurant or homemade.

For a homemade version with a sweet potato crust use the recipe here or try this version with a cauliflower crust. Prepare Baked Asian Tofu using the recipe found here. Serve with roasted broccoli and 1 cup cooked whole grain. Enjoy 2 cups of canned or homemade vegetarian chilli. For a homemade version use the recipe found here.

Prepare Buffalo Tempeh "Wings" using the recipe found here. Top 3 portabella mushrooms with sauce and reduced-fat cheese. Serve with 2 cups lentil, split pea or black bean soup. Serve 2 veggie burgers, each on half a whole grain bun 1 hamburger bun total.

Serve with kale chips made using the recipe here. IE 11 is not supported. For an optimal experience visit our site on another browser. Follow today.

7 Day Cholesterol-Lowering Diet Plan (PDF & Menu)

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Losing Weight on a Mediterranean Diet Plan to Lower.


1-Day Low-Cholesterol Diet Meal Plan: 1,200 Calories

Back to Healthy body. Eating a healthy diet and doing regular exercise can help lower the level of cholesterol in your blood. If you're concerned about your cholesterol, talk to your GP.

Lifestyle changes can help improve your cholesterol — and boost the cholesterol-lowering power of medications. High cholesterol increases your risk of heart disease and heart attacks. Medications can help improve your cholesterol. But if you'd rather first make lifestyle changes to improve your cholesterol, try these five healthy changes. Exercise can improve cholesterol.

Drugs like statins can certainly help. But following a healthy cholesterol-lowering diet like the Mediterranean diet is easily one of the most effective things you can do. Disclaimer: Medmunch is reader-supported. When you buy through links on our site, we may earn an affiliate commission at no additional cost to you.

Low Cholesterol 7 Day Meal Plan

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4 Response
  1. Patty84

    Lower cholesterol. Lose weight. Lower blood pressure. Reduce blood sugar. You get it all with this scientifically proven meal plan to lower cholesterol.

  2. Guerin N.

    What you eat can make a huge difference to your cholesterol and triglyceride levels and your heart health.

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