Mediterranean Diet Cholesterol 7 Days Plan

    mediterranean diet

    Emma Downey

    Emma Downey
    Gardening Expert

    Updated on 11/26/2022

    You'll be eating delectable food while lowering your high cholesterol levels and improving the health of your heart if you follow this healthy Mediterranean meal plan to lower cholesterol. This healthy meal plan is based on the principles of the Mediterranean diet, which can help you lower your "bad" LDL cholesterol levels and triglyceride levels while increasing your "good" HDL cholesterol levels. This is accomplished by including a large quantity of fiber-rich produce, whole grains and plant-based proteins, healthy fats (olive oil, fatty fish, nuts, and seeds), and a restriction on added sugar and saturated fat while consuming a moderate amount of olive oil, nuts, and seeds. Another essential component in the process of lowering cholesterol levels is? Weight loss is aided by physical activity. We set this plan at 1,200 calories a day to encourage a healthy weight loss of 1 to 2 pounds a week and included modifications to bump up the calories to 1,500 or 2,000 a day, depending on your needs. Our goal was to promote weight loss of 1 to 2 pounds a week.

    Why Do People Have Such A High Cholesterol Level?

    mediterranean diet

    Genes and lifestyle choices play a role in developing high cholesterol levels. Diet and exercise are unquestionably important factors. People who are relatively inactive and consume a diet high in processed foods and foods high in saturated fat are more likely to have elevated cholesterol levels. Being overweight is another factor that contributes to risk. More fat in our bodies is associated with an increase in the amount of fat (cholesterol) in our blood, which can eventually lead to the accumulation of plaque that can block our arteries. There is also a significant contribution made by genetics; if there is a history of high cholesterol in your family, there is a good chance that you will as well. Because there aren't any obvious symptoms of high cholesterol, the best way to determine your levels is to consult your primary care physician and get tested.

    How Does A Diet Base On The Mediterranean Region Contribute To Lowering Cholesterol?

    The Mediterranean diet is an excellent option to consider if you're looking for a way to cut down on cholesterol. This diet places emphasis on plant-based sources of protein, such as beans, nuts, and lentils, as well as whole grains, fish, and fruits and vegetables. As a result, it has a naturally high fiber content, which can assist in lowering cholesterol levels. Additionally, it helps keep your digestive system moving and keeps you full, reducing the likelihood that you will experience feelings of hunger throughout the day. In addition, the diet is low in refined grains, sugars, and saturated fat, all of which can contribute to an increase in cholesterol levels.

    Mediterranean Diet

    Foods From The Mediterranean Diet That Can Help Lower Your Cholesterol

    • Fruits, particularly berries and other fruits with skins, such as pears, apples, peaches, and other similar fruits
    • Vegetables
    • Whole grains, such as quinoa, oatmeal, brown rice, and whole-wheat bread and pasta, are better for you than refined grains.
    • Lentils and other beans
    • Foods derived from fish, particularly fatty fish such as salmon
    • Seeds and nuts both.
    • Oil made from olives
    • Avocado
    • Herbs and spices in general

    How To Plan And Prepare Your Meals For The Week:

    Here are some things you can do on the weekend to get grocery list ahead for the week, which will make your hectic weekdays a little bit easier. Also, do not overlook the importance of printing out the grocery list!

    • Prepare two portions of overnight oats flavored with apple and cinnamon to have for breakfast on days 2 and 3.
    • Prepare Crispy Chickpea Grain Bowl with Lemon Vinaigrette to have for lunch on Days 2 through 5.

    Day 1

    mediterranean diet

    • Breakfast (279 calories) 

    1 cup nonfat plain Greek yogurt

    One small peach, sliced.

    2 Tbsp. chopped walnuts

    • A.M. Snack (101 calories) 

    One medium pear

    • Lunch (360 calories) 

    1 serving White Bean & Veggie Salad

    • P.M. Snack (62 calories)

    1 cup blackberries

    • Dinner (405 calories)

    1 serving Sheet-Pan Chili-Lime Salmon with Potatoes & Peppers

    Daily Totals: 1,208 calories, 74 g protein, 119 g carbohydrates, 32 g fiber, 54 g fat, 7 g saturated fat, 922 mg sodium

    Make it 1,500 calories: Add one whole-wheat English muffin with 1 Tbsp. Natural peanut butter to breakfast and add one clementine to lunch.

    Make it 2,000 calories: Include all the modifications for the 1,500-calorie day, plus add 1/3 cup unsalted dry-roasted almonds to P.M. snack and add 1 serving Guacamole Chopped Salad to dinner.

    Day 2

    Mediterranean Diet

    • Breakfast (250 calories) 

    1 serving Apple-Cinnamon Overnight Oats

    One clementine

    • A.M. Snack (37 calories) 

    One medium bell pepper, sliced.

    • Lunch (370 calories)

    1 serving Crispy Chickpea Grain Bowl with Lemon Vinaigrette

    • P.M. Snack (133 calories)

    1 cup nonfat plain Greek yogurt

    • Dinner (415 calories) 

    1 serving Spinach Salad with Roasted Sweet Potatoes, White Beans & Basil Vinaigrette

    Daily Totals: 1,204 calories, 55 g protein, 150 g carbohydrates, 34 g fiber, 48 g fat, 7 g saturated fat, 1,369 mg sodium

    Make it 1,500 calories: Add one slice of whole-wheat bread with 1 Tbsp. Natural peanut butter and 1/3 cup hummus to A.M. snack.

    Make it 2,000 calories: Include all the modifications for the 1,500-calorie day, plus add one clementine to lunch, add 1/3 cup unsalted dry-roasted almonds to P.M. snack, and add 1/2 an avocado to dinner.

    Day 3

    grilled chicken

    • Breakfast (250 calories)

    1 serving Apple-Cinnamon Overnight Oats

    One clementine

    • A.M. Snack (77 calories)

    One small apple

    • Lunch (370 calories) 

    1 serving Crispy Chickpea Grain Bowl with Lemon Vinaigrette

    • P.M. Snack (8 calories) 

    1/2 cup sliced cucumber

    Pinch of salt & pepper

    • Dinner (513 calories) 

    1 serving Spiced Grilled Chicken with Cauliflower "Rice" Tabbouleh

    One serving of Everything Bagel Avocado Toast

    Daily Totals: 1,219 calories, 53 g protein, 139 g carbohydrates, 30 g fiber, 54 g fat, 9 g saturated fat, 1,641 mg sodium.

    Make it 1,500 calories: Add one slice of whole-wheat bread with 1 Tbsp. Natural peanut butter and one medium pear to lunch.

    Make it 2,000 calories: Include all the modifications for the 1,500-calorie day, plus increase to 2 slices of whole-wheat bread with 2 Tbsp. Natural peanut butter at breakfast, add 1/3 cup unsalted dry-roasted almonds to A.M. snack, and add one medium orange to lunch.

    Day 4

    Mediterranean Diet

    • Breakfast (279 calories) 

    1 cup nonfat plain Greek yogurt

    One small peach, sliced.

    2 Tbsp. chopped walnuts

    • A.M. Snack (101 calories)

    One medium pear

    • Lunch (370 calories) 

    1 serving Crispy Chickpea Grain Bowl with Lemon Vinaigrette

    • P.M. Snack (62 calories)

    1 cup blackberries

    • Dinner (370 calories)

    1 serving Sheet-Pan Shrimp & Beets

    One serving of Basic Quinoa

    Daily Totals: 1,182 calories, 74 g protein, 137 g carbohydrates, 31 g fiber, 43 g fat, 6 g saturated fat, 1,255 mg sodium

    Make it 1,500 calories: Add 1/3 cup unsalted dry-roasted almonds to A.M. snack and add one clementine to lunch.

    Make it 2,000 calories: Include all the modifications for the 1,500-calorie day, plus add one small apple to breakfast, add one whole-wheat English muffin with 2 Tbsp. Natural peanut butter to P.M. snack, and increase to 2 servings Basic Quinoa at dinner.

    Meal-Prep Tip: Prepare three servings Apple-Cinnamon Overnight Oats to have for breakfast on Days 5 through 7 and soak 1 1/2 cups dry chickpeas overnight for the Slow-Cooker Mediterranean Chicken & Chickpea Soup. Tomorrow, cook the soup on Low for 8 hours or on High for 4 hours, so it's ready in time for dinner.

    Day 5

    Mediterranean Diet

    • Breakfast (250 calories) 

    1 serving Apple-Cinnamon Overnight Oats

    One clementine

    • A.M. Snack (62 calories) 

    One medium orange

    • Lunch (370 calories)

    1 serving Crispy Chickpea Grain Bowl with Lemon Vinaigrette

    • P.M. Snack (95 calories) 

    One medium apple

    • Dinner (446 calories) 

    1 serving Slow-Cooker Mediterranean Chicken & Chickpea Soup

    Daily Totals: 1,223 calories, 54 g protein, 174 g carbohydrates, 36 g fiber, 38 g fat, 7 g saturated fat, 1,482 mg sodium

    Make it 1,500 calories: Add 1/3 cup unsalted dry-roasted almonds to A.M. snack.

    Make it 2,000 calories: Include all the modifications for the 1,500-calorie day, plus increase to 2 clementines at breakfast, add 2 Tbsp. Natural peanut butter to P.M. snack, and add 1 serving Guacamole Chopped Salad to dinner.

    Meal-Prep Tip: Reserve 2 servings of Slow-Cooker Mediterranean Chicken & Chickpea Soup for lunch on Days 6 and 7.

    Day 6

    Mediterranean Diet

    • Breakfast (250 calories) 

    1 serving Apple-Cinnamon Overnight Oats

    One clementine

    • A.M. Snack (31 calories)

    1/2 cup blackberries

    • Lunch (446 calories) 

    1 serving Slow-Cooker Mediterranean Chicken & Chickpea Soup

    • P.M. Snack (32 calories) 

    1/2 cup raspberries

    • Dinner (441 calories) 

    One serving of Skillet Lemon Chicken with Spinach

    1/2 cup cooked brown rice

    Daily Totals: 1,200 calories, 70 g protein, 144 g carbohydrates, 33 g fiber, 38 g fat, 8 g saturated fat, 1,526 mg sodium

    Make it 1,500 calories: Add one whole-wheat English muffin with 1 1/2 Tbsp. Natural peanut butter to P.M. snack.

    Make it 2,000 calories: Include the modification for the 1,500-calorie day, plus add 1/3 cup unsalted dry-roasted almonds to A.M. snack and add one medium pear to lunch.

    Day 7

    Mediterranean Diet

    • Breakfast (250 calories) 

    1 serving Apple-Cinnamon Overnight Oats

    One clementine

    • A.M. Snack (95 calories) 

    One medium apple

    • Lunch (446 calories) 

    1 serving Slow-Cooker Mediterranean Chicken & Chickpea Soup

    • P.M. Snack (35 calories) 

    One clementine

    • Dinner (379 calories) 

    1 serving Whole-Grain Spaghetti with Italian Turkey Sausage, Arugula & Balsamic Tomato Sauce

    Daily Totals: 1,205 calories, 64 g protein, 178 g carbohydrates, 33 g fiber, 32 g fat, 6 g saturated fat, 1,476 mg sodium

    Make it 1,500 calories: Add one whole-wheat English muffin with 1 1/2 Tbsp. Natural peanut butter to P.M. snack.

    Make it 2,000 calories: Include the modification for the 1,500-calorie day, plus add 1/3 cup unsalted dry-roasted almonds to A.M. snack, add one large pear to lunch, and add a 1-oz. slice of whole-wheat baguette to dinner.