1200 Calorie Low Cholesterol Meal Plan


Congratulations on choosing to eat right! This 1200 Calorie Low Cholesterol Meal Plan was designed for you by our nutrition experts to give you a week's worth of delicious and nutritious food that will help you reach your goals in a healthy way. We put in the time and research to ensure that these meal plans will keep you full and happy over the next week, and we've even linked to a few of our favorite recipes to make this whole process easier. (You'll be able to see the calorie totals to the right of each meal, in red.) Additionally, we've given you some guidance as to how big the portions should be for each food item. If you'd like to see more 1200 Calorie Low Cholesterol Meal Plans, track your food intake over time or get advice from our team of health experts, sign up for a FREE SparkPeople account in under a minute by clicking right here.

Day 1

  • Breakfast - 260 calories
  • American Cheese, 1 slice (1 oz)
  • Apples, fresh with skin, 1 small (2-1/2" dia) (approx 4 per lb)
  • Bread, reduced-calorie, wheat, 2 slice
  • Egg substitute, liquid (Egg Beaters), 0.33 cup
  • Tea, brewed, 6 fl oz
  • Lunch - 455 calories
  • Milk, nonfat, 1 cup
  • Peanut Butter, smooth style, with salt, 1.5 tbsp
  • Apples, fresh with skin, 1 small (2-1/2" dia) (approx 4 per lb)
  • Cucumber (with peel), 1 cup slices
  • Bread, reduced-calorie, wheat, 2 slice
  • Peanut Butter, smooth style, with salt, 0.5 tbsp
  • Dinner - 455 calories
  • Cottage Cheese, Nonfat, 0.75 cup (not packed)
  • Chicken Marsala RECIPE, 0.5 serving
  • Pineapple, fresh, 1.5 slice (3-1/2" dia x 3/4" thick)
  • Broccoli, fresh, 2 spear (about 5" long)
  • Whole Wheat Spaghetti, cooked (pasta), 0.6 cup
  • Butter, unsalted, 1 pat (1" sq, 1/3" high)
  • Herbal Tea, 1 cup (8 fl oz)

Day 2

  • Breakfast - 260 calories
  • Oikos Organic Greek Yogurt, Plain, 6 oz
  • Orange Juice, 5 fl oz
  • Pancakes, 1 pancake (4" dia)
  • Turkey breast, sliced, oven roasted, luncheon meat, 1.5 ounce(s)
  • Lunch - 455 calories
  • Cheddar or Colby Cheese, Low Fat, 2 oz
  • Vegetarian Chili RECIPE, 1 serving
  • Grapes, 18 grape, seedless
  • Yellow Sweet Corn, Canned, 0.2 cup
  • Cornbread, 0.6 piece
  • Sour Cream, reduced fat, 2 tbsp
  • I Can't Believe It's Not Butter, Original Buttery Spray, 5 sprays, 1 serving
  • Dinner - 455 calories
  • Cottage Cheese, Nonfat, 0.75 cup (not packed)
  • Turkey, Ground turkey, 93% lean, 3 oz
  • Apples, fresh with skin, 1 small (2-1/2" dia) (approx 4 per lb)
  • Red Ripe Tomatoes, 4 slice, medium (1/4" thick)
  • Bread, reduced-calorie, wheat, 2 slice
  • Hellmann's , Light Mayonnaise, 1 Tbsp, 1 serving
  • Herbal Tea, 1 cup (8 fl oz)
  • Snack - 160 calories
  • Turkey breast, sliced, oven roasted, luncheon meat, 4 ounce(s)
  • Asparagus, fresh, 5 spear, medium (5-1/4" to 7" long)
  • Directions: Wrap asparagus spear in thinly sliced turkey.

Day 3

  • Breakfast - 260 calories
  • Oikos Organic Greek Yogurt, Plain, 6 oz
  • Orange Juice, 5 fl oz
  • Pancakes, 1 pancake (4" dia)
  • Turkey breast, sliced, oven roasted, luncheon meat, 1.5 ounce(s)
  • Lunch - 455 calories
  • Cottage Cheese, Nonfat, 0.75 cup (not packed)
  • Hummus, 0.3 cup
  • Pineapple, fresh, 1.5 slice (3-1/2" dia x 3/4" thick)
  • Baby Carrots, raw, 5 medium
  • Whole-Wheat Crackers, 0.75 oz
  • Peanut Butter, smooth style, with salt, 0.5 tbsp
  • Dinner - 455 calories
  • Vanilla Frozen Yogurt, 0.5 cup
  • Vegan Lentil Burgers, 1 serving
  • Grapes, 18 grape, seedless
  • Red Ripe Tomatoes, 4 slice, medium (1/4" thick)
  • Bread, italian, 2 slice, medium
  • Smart Balance Buttery Spread, 0.5 tbsp
  • Herbal Tea, 1 cup (8 fl oz)
  • Directions: Top lentil burger with tomatoes and spread and enjoy on Italian bread.
  • Snack - 160 calories
  • Hummus, 0.3 cup
  • Cauliflower, raw, 0.5 cup
  • Decaffeinated Coffee, 1 cup (8 fl oz)

Day 4

  • Breakfast - 260 calories
  • American Cheese, 1 slice (1 oz)
  • Strawberries, fresh, 12 large (1-3/8" dia)
  • Bread, reduced-calorie, wheat, 2 slice
  • Egg white, fresh, 2 large
  • Mrs. Dash (R) Garlic & Herb Seasoning Blend, 0.25 tsp
  • Directions: Toast bread and cook eggs in a nonstick skillet. Season with Mrs. Dash and top with cheese, heating through. Serve with strawberries.
  • Lunch - 455 calories
  • Milk, nonfat, 1 cup
  • Beans, pinto, 0.6 cup
  • Applesauce, unsweetened, 0.75 cup
  • Broccoli, fresh, 2 spear (about 5" long)
  • Baked Potato, with skin, 0.5 medium (2-1/4" to 3-1/4" dia.)
  • Sour Cream, reduced fat, 2 tbsp
  • Directions: Cook and chop broccoli and prepare pinto beans as necessary to top baked potato.
  • Dinner - 455 calories
  • Cheddar or Colby Cheese, Low Fat, 2 oz
  • Tuna, Canned in Water, drained, 0.75 can
  • Fruit Cocktail, 0.5 cup
  • Mixed Vegetables, frozen, 0.1 package (10 oz)
  • Whole Wheat Spaghetti, cooked (pasta), 0.6 cup
  • Low fat cream cheese, 1 tbsp
  • Directions: Mix tuna with cheeses, vegetables and pasta and heat until cheese is melted. Serve with fruit cocktail.
  • Snack - 160 calories
  • Beans, red kidney, 0.6 cup
  • Onions, raw, 4 slice, medium (1/8" thick)
  • Balsamic Vinegar, 1 tbsp
  • Directions: Prepare beans as necessary then marinate with Balsamic Vinegar and chopped onion and chill. Eat as a cold salad.

Day 5

  • Breakfast - 260 calories
  • Yogurt, Yoplait Light, Strawberry, 6 oz
  • Blueberries, fresh, 0.75 cup
  • Kellogg's Eggo Lowfat Nutri-Grain Waffles, 1 waffle, round (4" dia) (include frozen)
  • Peanut Butter, smooth style, with salt, 0.5 tbsp
  • Regular Coffee, brewed from grounds, 1 cup (8 fl oz)
  • Directions: Spread peanut butter on toasted waffle, then stir berries into the yogurt. Serve with coffee.
  • Lunch - 455 calories
  • Chocolate Frozen Yogurt, 0.5 cup (4 fl oz)
  • Hummus, 0.3 cup
  • Strawberries, fresh, 12 large (1-3/8" dia)
  • Sweet peppers (bell), 0.5 large (2-1/4 per lb, approx 3-3/4" long, 3" dia)
  • Bread, pita, whole-wheat, 0.5 pita, large (6-1/2" dia)
  • Almonds, 6 almond
  • Tea, brewed, 6 fl oz
  • Dinner - 455 calories
  • American Cheese, 1 slice (1 oz)
  • Morningstar Farms Breakfast Patties (original sausage), 2 patty
  • Orange Juice, 5 fl oz
  • Sweet peppers (bell), 0.5 large (2-1/4 per lb, approx 3-3/4" long, 3" dia)
  • Bagels, plain, 0.5 bagel (3-1/2" dia)
  • Egg substitute, liquid (Egg Beaters), 0.33 cup
  • I Can't Believe It's Not Butter, Original Buttery Spray, 5 sprays, 1 serving
  • Directions: Cook eggs in a nonstick skillet with butter spray. Add peppers and cheese and cook until cheese is melted. Serve with veggie sausage, bagel and orange juice.
  • Snack - 160 calories
  • Yogurt, fruit, 1 container (5 oz)
  • Baby Carrots, raw, 5 medium

Day 6

  • Breakfast - 260 calories
  • Milk, nonfat, 1 cup
  • Grapes, 18 grape, seedless
  • Flour Tortillas, 1 tortilla, medium (approx 6" dia)
  • Egg substitute, liquid (Egg Beaters), 0.33 cup
  • I Can't Believe It's Not Butter, Original Buttery Spray, 5 sprays, 1 serving
  • Directions: Cook eggs in a skillet coated with buttery spray. Once cooked through, place in tortilla and roll up. Serve with grapes and milk.
  • Lunch - 455 calories
  • American Cheese, 1 slice (1 oz)
  • Tuna, Canned in Water, drained, 0.75 can
  • Grapes, 18 grape, seedless
  • Celery, raw, 2 stalk, large (11"-12" long)
  • Bread, reduced-calorie, wheat, 2 slice
  • Hellmann's , Light Mayonnaise, 1 Tbsp, 1 serving
  • Directions: Mix tuna, celery and mayonnaise together. Spread over bread and top with cheese. Broil until bread is toasted and cheese is melted. Serve with grapes.
  • Dinner - 455 calories
  • Cottage Cheese, Nonfat, 0.75 cup (not packed)
  • Almonds, 0.25 cup, sliced
  • Pineapple, fresh, 1.5 slice (3-1/2" dia x 3/4" thick)
  • Garlic-Spiked Broccoli and Mushrooms with Rosemary RECIPE, 0.5 serving
  • Couscous, 1 oz, dry, yields
  • Butter, unsalted, 1 pat (1" sq, 1/3" high)

Day 7

  • Breakfast - 260 calories
  • Cottage Cheese, Nonfat, 0.75 cup (not packed)
  • Grapefruit, 1 fruit (3-3/4" dia)
  • Flour Tortillas, 1 tortilla, medium (approx 6" dia)
  • Egg white, fresh, 2 large
  • Regular Coffee, brewed from grounds, 1 cup (8 fl oz)
  • Lunch - 455 calories
  • Cheddar or Colby Cheese, Low Fat, 2 oz
  • Bacon, pork, microwaved, 4 medium slices, cooked (raw product packed 20/lb)
  • Pears, fresh, 0.5 pear, large (approx 2 per lb)
  • Broccoli, fresh, 2 spear (about 5" long)
  • Baked Potato, with skin, 0.5 medium (2-1/4" to 3-1/4" dia.)
  • Sour Cream, reduced fat, 2 tbsp
  • Herbal Tea, 1 cup (8 fl oz)
  • Dinner - 455 calories
  • Cottage Cheese, Nonfat, 0.75 cup (not packed)
  • Atlantic Salmon (fish) (.5 filet option = 198g), 2.5 oz
  • Pineapple, fresh, 1.5 slice (3-1/2" dia x 3/4" thick)
  • Mixed Vegetables, frozen, 0.1 package (10 oz)
  • Brown Rice, long grain, 0.5 cup
  • Butter, unsalted, 1 pat (1" sq, 1/3" high)
  • Decaffeinated Coffee, 1 cup (8 fl oz)
  • Snack - 160 calories
  • Yogurt, fruit, 1 container (5 oz)
  • Baby Carrots, raw, 5 medium