1600 Calorie Low Cholesterol Meal Plan


Congratulations on choosing to eat right! This 1600 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 1600 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
  • Milk, nonfat, 1 cup
  • Banana, fresh, 0.5 large (8" to 8-7/8" long)
  • Cream of Wheat, regular, cooked with water, without salt, 0.75 cup
  • Peanut Butter, smooth style, with salt, 0.5 tbsp
  • Directions: Cook Cream of Wheat according to package directions. Stir in peanut butter and sliced banana. Serve with milk.
  • Lunch - 595 calories
  • Cottage Cheese, 1% Milkfat, 0.5 cup (not packed)
  • Tilapia (3.5 oz or 99.2g), 6 oz
  • 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
  • Olive Oil, 1 1tsp
  • Lemon Juice, 1 fl oz
  • Directions: Drizzle tilapia with oil and lemon juice, then broil until flaky. Serve with pineapple and cottage cheese, garlic-spiked broccoli and mushrooms, and couscous.
  • Dinner - 650 calories
  • Kraft Jello-o Brand Fat Free Pudding, Chocolate, 1 Serving
  • Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari), 0.75 cup
  • Apple juice, unsweetened, 4 fl oz
  • Sweet peppers (bell), 0.5 large (2-1/4 per lb, approx 3-3/4" long, 3" dia)
  • Romaine Lettuce (salad), 2 cup, shredded
  • Rotini with Steamed Vegetables RECIPE, 0.5 serving
  • Olive Oil, 1 1tsp
  • Cider Vinegar, 1 tbsp
  • Snack - 160 calories
  • Turkey breast, sliced, oven roasted, luncheon meat, 4 ounce(s)
  • Romaine Lettuce (salad), 2 cup, shredded
  • Lemon Juice, 1 fl oz

Day 2

  • Breakfast - 260 calories
  • Milk, nonfat, 1 cup
  • Apples, fresh with skin, 1 small (2-1/2" dia) (approx 4 per lb)
  • Bread, whole wheat (including toast) prepared from recipe, 1 slice, thin (3-3/4" x 5" x 3/8")
  • Peanut Butter, smooth style, with salt, 0.5 tbsp
  • Lunch - 595 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
  • Butter, unsalted, 1 pat (1" sq, 1/3" high)
  • Herbal Tea, 1 cup (8 fl oz)
  • Dinner - 650 calories
  • Cheddar or Colby Cheese, Low Fat, 2 oz
  • Tuna, Canned in Water, drained, 0.75 can
  • Grapes, 18 grape, seedless
  • Mixed Vegetables, frozen, 0.1 package (10 oz)
  • Baked Potato, with skin, 0.5 medium (2-1/4" to 3-1/4" dia.)
  • Butter, unsalted, 1 pat (1" sq, 1/3" high)
  • Sour Cream, reduced fat, 2 tbsp
  • Directions: Stuff baked potato with tuna and cheese; heat until cheese is melted, and top with sour cream. Serve with buttery vegetables and grapes.

Day 3

  • Breakfast - 260 calories
  • Milk, nonfat, 1 cup
  • Banana, fresh, 0.5 large (8" to 8-7/8" long)
  • Corn Chex Cereal, 0.75 cup (1 serving)
  • *Flax Seed, 0.66 tbsp
  • Tea, brewed, 6 fl oz
  • Lunch - 595 calories
  • Cheddar or Colby Cheese, Low Fat, 2 oz
  • Beans, black, 0.6 cup
  • Grapefruit, 1 fruit (3-3/4" dia)
  • Spinach, fresh, 2 cup
  • Brown Rice, long grain, 0.5 cup
  • Flour Tortillas, 1 tortilla, medium (approx 6" dia)
  • Avocados, California (Haas), 0.13 fruit without skin and seeds
  • Sour Cream, reduced fat, 2 tbsp
  • Salsa, 0.13 cup
  • Directions: Heat black beans and premade brown rice. Add to tortilla, along with spinach, sour cream, avocado, salsa, and shredded cheese. Serve with a grapefruit.
  • Dinner - 650 calories
  • Cheddar or Colby Cheese, Low Fat, 2 oz
  • Flank Steak, 3 oz
  • Pears, fresh, 0.5 pear, large (approx 2 per lb)
  • Green Beans (snap), 12 beans (4" long)
  • Baked Potato, with skin, 0.5 medium (2-1/4" to 3-1/4" dia.)
  • Sour Cream, reduced fat, 2 tbsp
  • Butter, unsalted, 1 pat (1" sq, 1/3" high)
  • Decaffeinated Coffee, 1 cup (8 fl oz)
  • Snack - 160 calories
  • Chicken Breast (cooked), no skin, roasted, 0.5 breast, bone and skin removed
  • Lettuce, leaf salad, 2 cup, shredded
  • Balsamic Vinegar, 1 tbsp

Day 4

  • Breakfast - 260 calories
  • Milk, nonfat, 1 cup
  • Grapes, 18 grape, seedless
  • Bread, whole wheat (including toast) prepared from recipe, 1 slice, thin (3-3/4" x 5" x 3/8")
  • Egg white, fresh, 2 large
  • Lunch - 595 calories
  • Yo Plus Digestive Health Strawberry Yogurt, 1 serving
  • Walnuts, 0.75 oz
  • Strawberries, fresh, 12 large (1-3/8" dia)
  • Sweet potato, cooked, baked in skin, without salt, 0.5 small
  • Cornbread, 0.6 piece
  • Butter, unsalted, 1 pat (1" sq, 1/3" high)
  • Dinner - 650 calories
  • Milk, nonfat, 1 cup
  • Turkey Stuffed Cabbage RECIPE, 0.5 serving
  • Watermelon, 1.25 cup, balls
  • Yellow Sweet Corn, Canned, 0.2 cup
  • Cornbread, 0.6 piece
  • Butter, unsalted, 1 pat (1" sq, 1/3" high)
  • Snack - 160 calories
  • Hummus, 0.3 cup
  • Peas, edible-podded, raw, 12 pea pods

Day 5

  • Breakfast - 260 calories
  • Yogurt, plain, low fat, 0.5 cup (8 fl oz)
  • Strawberries, fresh, 12 large (1-3/8" dia)
  • Pancakes, 1 pancake (4" dia)
  • I Can't Believe It's Not Butter, Original Buttery Spray, 5 sprays, 1 serving
  • Directions: Puree or slice strawberries to top pancake.
  • Lunch - 595 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 - 650 calories
  • Milk, nonfat, 1 cup
  • Beans, white, 0.5 cup
  • Tangerines, 2 small (2-1/4" dia)
  • Broccoli, fresh, 2 spear (about 5" long)
  • Baked Potato, with skin, 0.5 medium (2-1/4" to 3-1/4" dia.)
  • Parmesan Cheese, grated, 1 tbsp
  • Pacific Natural Foods Organic Low Sodium Vegetable Broth, 1 cup, 1 serving
  • Directions: Place cubed potato, broth and milk in a pot. Heat until potatoes are cooked, then puree (in blender). Thin soup with water if needed. Return to pot, add beans, cheese, and broccoli. Heat, stirring well. Serve with tangerines.

Day 6

  • Breakfast - 260 calories
  • Cream Cheese, 2 tbsp
  • Tangerines, 2 small (2-1/4" dia)
  • Kellogg's Eggo Lowfat Nutri-Grain Waffles, 1 waffle, round (4" dia) (include frozen)
  • Peanut Butter, smooth style, with salt, 0.5 tbsp
  • Tea, brewed, 6 fl oz
  • Lunch - 595 calories
  • Cheddar or Colby Cheese, Low Fat, 2 oz
  • Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari), 0.75 cup
  • Oranges, 1 fruit (2-5/8" dia)
  • Onions, raw, 4 slice, medium (1/8" thick)
  • White Rice, long grain, cooked, 0.5 cup
  • Olive Oil, 1 1tsp
  • Herbal Tea, 1 cup (8 fl oz)
  • Directions: Saute tofu and chopped onions and mix with cooked broccoli and rice and top with grated cheese.
  • Dinner - 650 calories
  • Mozzarella Cheese, part skim milk, 1 oz
  • Beans, navy, 0.5 cup
  • Applesauce, unsweetened, 0.75 cup
  • Sweet peppers (bell), 0.5 large (2-1/4 per lb, approx 3-3/4" long, 3" dia)
  • Onions, raw, 4 slice, medium (1/8" thick)
  • Wild Rice, 0.6 cup
  • Canola Oil, 1 1tsp
  • Directions: Saute chopped onions and peppers with fresh garlic in oil, add 2.5 cups water, rice and beans and season with oregano, cumin, ground cloves, and cayenne pepper to taste and simmer for about 1 hour. Top with Mozzarella Cheese and serve.
  • Snack - 160 calories
  • Hummus, 0.3 cup
  • Baby Carrots, raw, 5 medium

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 - 595 calories
  • Cheddar or Colby Cheese, Low Fat, 2 oz
  • Turkey breast, sliced, oven roasted, luncheon meat, 4 ounce(s)
  • Cantaloupe, 2 wedge, large (1/8 of large melon)
  • Yellow Sweet Corn, Canned, 0.2 cup
  • Mashed Potatoes, 0.6 cup
  • Butter, unsalted, 1 pat (1" sq, 1/3" high)
  • Herbal Tea, 1 cup (8 fl oz)
  • Dinner - 650 calories
  • American Cheese, 1 slice (1 oz)
  • Portobello Burgers RECIPE, 2 serving
  • Yogurt, fruit, 1 container (5 oz)
  • Oranges, 1 fruit (2-5/8" dia)
  • Red Ripe Tomatoes, 4 slice, medium (1/4" thick)
  • Yellow Sweet Corn, Canned, 0.2 cup
  • Bread, reduced-calorie, wheat, 2 slice
  • Mayonnaise, regular (mayo), 0.5 tbsp
  • Herbal Tea, 1 cup (8 fl oz)
  • Snack - 160 calories
  • Morning Star Garden Veggie Burger, 1 serving(s)
  • Sweet potato, cooked, baked in skin, without salt, 0.5 small