30-Day High-Fiber Meal Plan to Help Lower Cholesterol, Created by a Dietitian

Reviewed by Dietitian Jessica Ball, M.S., RD

About This Plan

• This 30-day plan is set at 1,800 calories, with modifications for 1,500 and 2,000 calories.

• Each day provides at least 70 grams of protein and 38 grams of fiber—two nutrients that promote satiety and help you feel full.

• This plan prioritizes fiber-rich fruits, vegetables, legumes and whole grains to help lower cholesterol.

Unchecked high cholesterol can increase the risk of heart disease and stroke. Because high cholesterol has no symptoms, many people may be unaware that their numbers are high. While regular checkups can help you know where you stand, there are some nutrition strategies that can help reduce high cholesterol and prevent high cholesterol from occurring, such as eating more fiber and reducing saturated fat intake. In this 30-day meal plan to help lower cholesterol, we combine forces by limiting saturated fat to no more than 14 grams per day and including a whopping 38 grams of fiber per day. Whether you currently have high cholesterol or are looking to reduce your risk, this meal plan is for you. You’ll find meal-prep tips at the beginning of each week and three different calorie levels to choose from. Check it out!

Week 1

Day 1

Daily Totals: 1,778 calories, 79g fat, 14g saturated fat, 81g protein, 208g carbohydrate, 53g fiber, 1,432mg sodium

Breakfast (401 calories)

Lunch (387 calories)

• Serve with: 1 medium orange

Dinner (670 calories)

Snacks

• 1 cup low-fat plain kefir (115 calories)

Make it 1,500 calories: Substitute 1 medium apple for the orange at lunch and omit both snacks.

Make it 2,000 calories: Add 1 slice whole-wheat bread with 1 Tbsp. natural peanut butter to breakfast, plus add ½ cup blueberries to the kefir snack.

Day 2

Daily Totals: 1,821 calories, 77g fat, 11g saturated fat, 83g protein, 216g carbohydrate, 43g fiber, 1,505mg sodium

Breakfast (419 calories)

Lunch (484 calories)

Dinner (495 calories)

Snacks

Make it 1,500 calories: Reduce to ½ serving (1 ball) Chai Energy Balls and omit the Cottage Cheese Snack Jar snack.

Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds as a snack.

Meal-Prep Tips

1. Make High-Protein Peanut Butter, Banana & Blueberry Overnight Oats to have for breakfast on Days 2 through 4.

2. Prepare Meal-Prep Roasted Vegetable Bowls with Pesto to have for lunch on Days 2 through 5.

3. Make Chai Energy Balls to have as a snack for the next two weeks. Store in the freezer to maintain freshness.

Day 3

Daily Totals: 1,797 calories, 73g fat, 9g saturated fat, 70g protein, 230g carbohydrate, 41g fiber, 1,194mg sodium

Breakfast (419 calories)

Lunch (484 calories)

Dinner (520 calories)

Snacks

Make it 1,500 calories: Reduce to ½ serving (1 ball) Chai Energy Balls and omit the Cottage Cheese-Berry Bowl snack.

Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds as a snack.

Day 4

Daily Totals: 1,821 calories, 69g fat, 9g saturated fat, 83g protein, 237g carbohydrate, 44g fiber, 1,338mg sodium

Breakfast (419 calories)

Lunch (484 calories)

Dinner (496 calories)

Snacks

Make it 1,500 calories: Reduce to ½ serving (1 ball) Chai Energy Balls and omit the Cottage Cheese Snack Jar snack.

Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds as a snack.

Day 5

Daily Totals: 1,797 calories, 62g fat, 11g saturated fat, 88g protein, 242g carbohydrate, 50g fiber, 1,583mg sodium

Breakfast (401 calories)

Lunch (484 calories)

Dinner (455 calories)

• Serve with: 1-oz. slice whole-wheat baguette

Snacks

Make it 1,500 calories: Reduce to ½ serving (1 ball) Chai Energy Balls and omit the Cottage Cheese Snack Jar snack.

Make it 2,000 calories: Add 1 slice whole-wheat bread with 1 Tbsp. natural peanut butter to breakfast.

Day 6

Daily Totals: 1,785 calories, 62g fat, 8g saturated fat, 91g protein, 238g carbohydrate, 58g fiber, 1,349mg sodium

Breakfast (349 calories)

• 1 cup nonfat plain strained (Greek-style) yogurt

• Serve with: 1 medium peach, sliced

• Serve with: 3 Tbsp. chopped walnuts

Lunch (417 calories)

• Serve with: 1 medium apple

Dinner (472 calories)

Snacks

Make it 1,500 calories: Omit apple at lunch and omit the Cottage Cheese Snack Jar snack.

Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to the apple at lunch.

Day 7

Daily Totals: 1,800 calories, 80g fat, 9g saturated fat, 105g protein, 190g carbohydrate, 44g fiber, 1,331mg sodium

Breakfast (349 calories)

Lunch (417 calories)

Dinner (400 calories)

Snacks

Make it 1,500 calories: Omit the apple at lunch and omit the almonds snack.

Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to the apple at lunch.

Week 2

Day 8

Daily Totals: 1,794 calories, 82g fat, 13g saturated fat, 86g protein, 197g carbohydrate, 51g fiber, 1,572mg sodium

Breakfast (346 calories)

Lunch (387 calories)

Dinner (514 calories)

Snacks

Make it 1,500 calories: Omit the orange at lunch and omit Cottage Cheese Snack Jar snack.

Make it 2,000 calories: Add 1 slice whole-wheat bread with 1 Tbsp. natural peanut butter to breakfast.

Day 9

Daily Totals: 1,804 calories, 81g fat, 11g saturated fat, 89g protein, 198g carbohydrate, 50g fiber, 1,403mg sodium

Breakfast (351 calories)

• ½ cup nonfat plain strained (Greek-style) yogurt

Lunch (381 calories)

Dinner (625 calories)

Snacks

• 1 serving Chai Energy Balls (206 calories)

• ¼ cup unsalted dry-roasted almonds + 1 clementine (241 calories)

Make it 1,500 calories: Omit the yogurt at breakfast and omit the almonds + clementine snack.

Make it 2,000 calories: Add 1 serving Cottage Cheese Snack Jar with Fruit as a snack.

Meal-Prep Tips

1. Make Apple-Cinnamon Baked Oats to have for breakfast on days 9 through 12.

2. On Day 9, reserve leftover Slow-Cooker Chicken & White Bean Stew from dinner to have for dinner on Day 10.

Day 10

Daily Totals: 1,782 calories, 68g fat, 10g saturated fat, 101g protein, 205g carbohydrate, 50g fiber, 1,627mg sodium

Breakfast (351 calories)

Lunch (381 calories)

Dinner (625 calories)

Snacks

Make it 1,500 calories: Omit the yogurt at breakfast and omit Cottage Cheese Snack Jar snack.

Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds as a snack.

Day 11

Daily Totals: 1,796 calories, 78g fat, 13g saturated fat, 79g protein, 214g carbohydrate, 42g fiber, 1,119mg sodium

Breakfast (351 calories)

Lunch (381 calories)

Dinner (428 calories)

Snacks

Make it 1,500 calories: Omit the yogurt at breakfast and omit the Berry & Flax Smoothie snack.

Make it 2,000 calories: Omit the yogurt at breakfast and add 1 serving Guacamole Chopped Salad to dinner.

Day 12

Daily Totals: 1,800 calories, 73g fat, 10g saturated fat, 77g protein, 228g carbohydrate, 42g fiber, 1,349mg sodium

Breakfast (351 calories)

Lunch (381 calories)

Dinner (432 calories)

• Serve with: ½ cup cooked brown rice

Snacks

Make it 1,500 calories: Omit the yogurt at breakfast and omit the Berry & Flax Smoothie snack.

Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to lunch.

Day 13

Daily Totals: 1,796 calories, 81g fat, 11g saturated fat, 97g protein, 186g carbohydrate, 41g fiber, 727mg sodium

Breakfast (346 calories)

Lunch (430 calories)

Dinner (360 calories)

Snacks

• ¼ cup unsalted dry-roasted almonds + 1 clementine (241 calories)

Make it 1,500 calories: Reduce to ½ serving (1 ball) Chai Energy Balls and omit the Cottage Cheese Snack Jar with Fruit snack.

Make it 2,000 calories: Add 1 serving Citrus-Arugula Salad to dinner.

Day 14

Daily Totals: 1,806 calories, 82g fat, 12g saturated fat, 96g protein, 187g carbohydrate, 38g fiber, 706mg sodium

Breakfast (346 calories)

Lunch (430 calories)

Dinner (565 calories)

Snacks

Make it 1,500 calories: Reduce to ½ serving (1 ball) Chai Energy Balls and omit the Cottage Cheese Snack Jar with Fruit snack.

Make it 2,000 calories: Add 1 slice whole-wheat bread with 1 Tbsp. natural peanut butter to breakfast.

Week 3

Day 15

Daily Totals: 1,786 calories, 72g fat, 11g saturated fat, 85g protein, 222g carbohydrate, 58g fiber, 967mg sodium

Breakfast (401 calories)

Lunch (417 calories)

Dinner (425 calories)

Snacks

Make it 1,500 calories: Omit the apple at lunch and omit the Cottage Cheese Snack Jar with Fruit snack.

Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to the apple at lunch.

Day 16

Daily Totals: 1,785 calories, 93g fat, 14g saturated fat, 82g protein, 182g carbohydrate, 43g fiber, 1,338mg sodium

Breakfast (584 calories)

Lunch (364 calories)

Dinner (565 calories)

Snacks

Make it 1,500 calories: Omit both snacks.

Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds as a snack.

Meal-Prep Tips

1. Make a double batch of Shredded Wheat with Raisins & Walnuts to have for breakfast throughout the rest of the month.

2. Prepare Spicy Slaw Bowls with Shrimp & Edamame to have for lunch on Days 16 through 19.

3. Make Blueberry Cobbler Energy Balls to have as a snack for the rest of the month. Store in the freezer to maintain freshness.

Day 17

Daily Totals: 1,794 calories, 79g fat, 13g saturated fat, 113g protein, 178g carbohydrate, 40g fiber, 1,122mg sodium

Breakfast (346 calories)

Lunch (364 calories)

Dinner (514 calories)

Snacks

• 1 serving Blueberry Cobbler Energy Balls (185 calories)

• 1 ¼ cup nonfat plain strained (Greek-style) yogurt + ½ cup blueberries (208 calories)

• ¼ cup unsalted dry-roasted shelled pistachios (176 calories)

Make it 1,500 calories: Reduce to ½ serving (1 ball) Blueberry Cobbler Energy Balls and omit the yogurt + blueberries snack.

Make it 2,000 calories: Add 1 medium orange to lunch and add 1 serving Massaged Kale Salad to dinner.

Day 18

Daily Totals: 1,800 calories, 92g fat, 14g saturated fat, 81g protein, 191g carbohydrate, 43g fiber, 1,093mg sodium

Breakfast (584 calories)

Lunch (364 calories)

Dinner (454 calories)

Snacks

Make it 1,500 calories: Reduce to ½ serving (1 ball) Blueberry Cobbler Energy Balls and omit the pistachios + clementine snack.

Make it 2,000 calories: Add 1 serving Cottage Cheese Snack Jar as a snack.

Day 19

Daily Totals: 1,809 calories, 92g fat, 12g saturated fat, 86g protein, 184g carbohydrate, 40g fiber, 1,044mg sodium

Breakfast (584 calories)

Lunch (364 calories)

Dinner (458 calories)

Snacks

Make it 1,500 calories: Reduce to ½ serving (1 ball) Blueberry Cobbler Energy Balls and omit the Cottage Cheese Snack Jar snack.

Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds as a snack.

Day 20

Daily Totals: 1,796 calories, 60g fat, 10g saturated fat, 110g protein, 222g carbohydrate, 54g fiber, 1,211mg sodium

Breakfast (401 calories)

Lunch (409 calories)

• Serve with: 1 medium orange

Dinner (459 calories)

Snacks

Make it 1,500 calories: Omit the orange at lunch and omit the Cottage Cheese Snack Jar snack.

Make it 2,000 calories: Add 1 slice whole-wheat bread with 1 Tbsp. natural peanut butter to breakfast.

Day 21

Daily Totals: 1,800 calories, 75g fat, 12g saturated fat, 86g protein, 216g carbohydrate, 49g fiber, 601mg sodium

Breakfast (401 calories)

Lunch (409 calories)

Dinner (414 calories)

Snacks

Make it 1,500 calories: Omit the orange at lunch and omit the Cottage Cheese Snack Jar snack.

Make it 2,000 calories: Add 1 slice whole-wheat bread with 1 Tbsp. natural peanut butter to breakfast.

Week 4

Day 22

Daily Totals: 1,816 calories, 83g fat, 12g saturated fat, 77g protein, 217g carbohydrate, 50g fiber, 996mg sodium

Breakfast (584 calories)

Lunch (409 calories)

Dinner (595 calories)

Snacks

Make it 1,500 calories: Omit the orange at lunch and omit both snacks.

Make it 2,000 calories: Add 1 serving Cottage Cheese Snack Jar as a snack.

Day 23

Daily Totals: 1,779 calories, 89g fat, 14g saturated fat, 93g protein, 165g carbohydrate, 41g fiber, 1,815mg sodium

Breakfast (478 calories)

Lunch (498 calories)

Dinner (531 calories)

Snacks

Make it 1,500 calories: Omit both snacks.

Make it 2,000 calories: Add 1 serving Cottage Cheese Snack Jar as a snack.

Meal-Prep Tips

1. Make High-Protein Blueberry & Peanut Butter Chia Pudding to have for breakfast on Days 23 through 25.

2. Prepare Chickpea & Roasted Red Pepper Lettuce Wraps with Tahini Dressing to have for lunch on Days 23 through 26.

3. On Day 26, reserve 2 servings of Vegan White Bean Chili from dinner to have for lunch on Days 27 and 28.

Day 24

Daily Totals: 1,809 calories, 91g fat, 14g saturated fat, 77g protein, 183g carbohydrate, 43g fiber, 1,525mg sodium

Breakfast (478 calories)

Lunch (498 calories)

Dinner (432 calories)

Snacks

Make it 1,500 calories: Reduce to ½ serving (1 ball) Blueberry Cobbler Energy Balls and omit the Cottage Cheese Snack Jar with Fruit snack.

Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds as a snack.

Day 25

Daily Totals: 1,785 calories, 87g fat, 12g saturated fat, 85g protein, 175g carbohydrate, 41g fiber, 1,572mg sodium

Breakfast (478 calories)

Lunch (498 calories)

Dinner (528 calories)

Snacks

Make it 1,500 calories: Omit both snacks.

Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to the apple snack.

Day 26

Daily Totals: 1,824 calories, 92g protein, 12g saturated fat, 82g protein, 184g carbohydrate, 42g fiber, 1,442mg sodium

Breakfast (343 calories)

Lunch (498 calories)

Dinner (487 calories)

Snacks

Make it 1,500 calories: Omit both the Cottage Cheese Snack Jar with Fruit and the apple snacks.

Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to the apple snack.

Day 27

Daily Totals: 1,791 calories, 87g fat, 10g saturated fat, 70g protein, 209g carbohydrate, 43g fiber, 1,213mg sodium

Breakfast (584 calories)

Lunch (378 calories)

Dinner (521 calories)

Snacks

Make it 1,500 calories: Omit both snacks.

Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds as a snack.

Day 28

Daily Totals: 1,783 calories, 80g fat, 11g saturated fat, 72g protein, 220g carbohydrate, 44g fiber, 1,053mg sodium

Breakfast (584 calories)

Lunch (378 calories)

Dinner (427 calories)

Snacks

Make it 1,500 calories: Reduce to ½ serving (1 ball) Blueberry Cobbler Energy Balls and omit the yogurt + blueberries snack.

Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds as a snack.

Week 5

Day 29

Daily Totals: 1,797 calories, 88g fat, 13g saturated fat, 95g protein, 175g carbohydrate, 38g fiber, 847mg sodium

Breakfast (584 calories)

Lunch (430 calories)

Dinner (420 calories)

Snacks

Make it 1,500 calories: Omit the Blueberry Cobbler Energy Balls snack and omit the kefir from the second snack.

Make it 2,000 calories: Add 1 serving Cottage Cheese Snack Jar as a snack.

Day 30

Daily Totals: 1,799 calories, 96g fat, 14g saturated fat, 94g protein, 151g carbohydrate, 40g fiber, 685mg sodium

Breakfast (354 calories)

Lunch (430 calories)

Dinner (399 calories)

Snacks

Make it 1,500 calories: Reduce to ½ serving (1 ball) Blueberry Cobbler Energy Balls and omit the Berry & Flax Smoothie snack.

Make it 2,000 calories: Add 1 slice whole-wheat bread with 1 Tbsp. natural peanut butter to breakfast and add 1 clementine to lunch.

Frequently asked Questions

​​Is it OK to mix and match meals if there is one I do not like?

Yes, feel free to mix and match meals if there’s one you don’t like. Each meal was chosen with heart-health and healthy cholesterol in mind. You can repeat a meal in this plan or browse some of our other healthy cholesterol recipes for additional inspiration. If you’re making a swap, you may want to choose a meal with a similar saturated fat and fiber level.

Can I eat the same breakfast or lunch every day?

Feel free to eat the same breakfast and lunch every day if that’s easier for your routine. Each recipe meets our healthy cholesterol nutrition parameters, though they may differ in calories and other specific nutrients. If you’re making a swap and closely monitoring calories, saturated fat, fiber, protein or other nutrients, you may want to make adjustments elsewhere in the day.

Why is there not a modification for 1,200 calories?

We no longer provide modifications for 1,200-calorie days in our meal plans. The 2020-2025 Dietary Guidelines for Americans suggests that limiting calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it’s unsustainable for long-term health and well-being.

How much fiber should I eat per day?

Fiber recommendations vary based on age, sex and total calorie intake. In general, women should aim for about 25 grams of fiber per day while men should aim for 38 grams of fiber per day.

Health Benefits of Fiber for High Cholesterol

Eating more fiber is consistently recommended as an effective strategy to lower high cholesterol. Soluble fiber, which is a type of fiber that forms a gel-like substance in the digestive tract, is particularly beneficial at lowering cholesterol. When soluble fiber forms the gel-like substance, it prevents the absorption of cholesterol in the gastrointestinal tract and eliminates excess cholesterol through the colon. Sources of soluble fiber include whole-grain cereals (like oats and bran), banana, apples, pears and legumes. While experts recommend that women aim for about 25 grams of fiber per day and men shoot for 38 grams, only 7% of adults in the U.S. are currently hitting their fiber goals. To get your fill, aim to include a wide variety of plants, including whole grains, fruits, vegetables, legumes, nuts and seeds.  While fiber is linked to better cholesterol and heart health, this nutrient powerhouse can also promote better digestion, improve blood sugar levels and reduce the risk of obesity.

How We Create Meal Plans

Registered dietitians thoughtfully create EatingWell’s meal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see fit.

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