2200 Calorie Low Cholesterol Meal Plan


Congratulations on choosing to eat right! This 2200 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 2200 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 - 395 calories
  • Milk, nonfat, 1 cup
  • Cashew Butter, 1.5 tbsp
  • 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")
  • Lunch - 750 calories
  • Feta Cheese, 1.5 oz
  • Chicken Breast (cooked), no skin, roasted, 0.5 breast, bone and skin removed
  • Oranges, 1 fruit (2-5/8" dia)
  • Spinach, fresh, 2 cup
  • Sweet peppers (bell), 0.5 large (2-1/4 per lb, approx 3-3/4" long, 3" dia)
  • Croutons, seasoned, 0.5 cup
  • Dinner Rolls, wheat, 1 roll (1 oz)
  • Butter, unsalted, 1 pat (1" sq, 1/3" high)
  • Olive Oil, 1 1tsp
  • Cider Vinegar, 1 tbsp
  • Dinner - 805 calories
  • Cheddar or Colby Cheese, Low Fat, 2 oz
  • Milk, nonfat, 1 cup
  • Vegetarian Chili RECIPE, 1 serving
  • Fruit Cocktail, 0.5 cup
  • Grapes, 18 grape, seedless
  • Green Beans (snap), 12 beans (4" long)
  • Bread, pita, whole-wheat, 0.5 pita, large (6-1/2" dia)
  • Sour Cream, reduced fat, 2 tbsp
  • Avocados, California (Haas), 0.13 fruit without skin and seeds
  • I Can't Believe It's Not Butter, Original Buttery Spray, 5 sprays, 1 serving
  • Directions: Top chili with sour cream and avocado. Place cheese in pita and heat. Serve with fruit, green beans (topped with butter spray) and milk.
  • Snack - 300 calories
  • Turkey breast, sliced, oven roasted, luncheon meat, 4 ounce(s)
  • Romaine Lettuce (salad), 2 cup, shredded
  • Croutons, seasoned, 0.5 cup
  • Olive Oil, 1 1tsp
  • Balsamic Vinegar, 1 tbsp

Day 2

  • Breakfast - 395 calories
  • Milk, nonfat, 1 cup
  • Walnuts, 0.75 oz
  • Banana, fresh, 0.5 large (8" to 8-7/8" long)
  • Shredded Wheat Spoon Size Cereal, 0.6 cup (1 serving)
  • Herbal Tea, 1 cup (8 fl oz)
  • Lunch - 750 calories
  • Milk, nonfat, 1 cup
  • Southwestern Grilled Pork Tenderloin RECIPE, 1 serving
  • Strawberries, fresh, 12 large (1-3/8" dia)
  • Red Ripe Tomatoes, 4 slice, medium (1/4" thick)
  • Romaine Lettuce (salad), 2 cup, shredded
  • Wild Rice, 0.6 cup
  • Canola Oil, 1 1tsp
  • Balsamic Vinegar, 1 tbsp
  • Snack - 300 calories
  • Hummus, 0.3 cup
  • Cauliflower, raw, 0.5 cup
  • Hard Pretzels, 1 oz
  • French's Sweet & Tangy Honey Mustard, 4 tsp

Day 3

  • Breakfast - 395 calories
  • Yogurt, plain, low fat, 0.5 cup (8 fl oz)
  • Walnuts, 0.75 oz
  • Blueberries, fresh, 0.75 cup
  • Wheat Bran Muffins, with raisins, 1 muffin, toaster
  • Regular Coffee, brewed from grounds, 1 cup (8 fl oz)
  • Lunch - 750 calories
  • Cottage Cheese, 1% Milkfat, 0.5 cup (not packed)
  • Tuna, Canned in Water, drained, 0.75 can
  • Apple juice, unsweetened, 4 fl oz
  • Romaine Lettuce (salad), 2 cup, shredded
  • Green Beans (snap), 12 beans (4" long)
  • Potatoes, baked, flesh and skin, with salt, 0.5 potato (2-1/3" x 4-3/4")
  • Olive Oil, 1 1tsp
  • Balsamic Vinegar, 1 tbsp
  • Directions: Top lettuce with tuna, chopped baked potato, steamed green beans and oil/vinegar for a Provencal-style salad. Serve with apple juice and cottage cheese.
  • Dinner - 805 calories
  • Cheddar or Colby Cheese, Low Fat, 2 oz
  • Milk, nonfat, 1 cup
  • Vegetarian Chili RECIPE, 1 serving
  • Fruit Cocktail, 0.5 cup
  • Grapes, 18 grape, seedless
  • Green Beans (snap), 12 beans (4" long)
  • Bread, pita, whole-wheat, 0.5 pita, large (6-1/2" dia)
  • Sour Cream, reduced fat, 2 tbsp
  • Avocados, California (Haas), 0.13 fruit without skin and seeds
  • I Can't Believe It's Not Butter, Original Buttery Spray, 5 sprays, 1 serving
  • Directions: Top chili with sour cream and avocado. Place cheese in pita and heat. Serve with fruit, green beans (topped with butter spray) and milk.
  • Snack - 300 calories
  • Beans, black, 0.6 cup
  • Onions, raw, 4 slice, medium (1/8" thick)
  • Flour Tortillas, 1 tortilla, medium (approx 6" dia)
  • Canola Oil, 1 1tsp
  • Mrs. Dash (R) Lemon Pepper Seasoning Blend, 0.25 tsp
  • Directions: Prepare beans as indicated, heat, mix with corn and sauteed chopped onions, add to tortilla and fold.

Day 4

  • Breakfast - 395 calories
  • Silk, Plain Soymilk, Original 1 cup, 1 serving
  • Bacon, pork, microwaved, 4 medium slices, cooked (raw product packed 20/lb)
  • Banana, fresh, 0.5 large (8" to 8-7/8" long)
  • Total Cereal, 0.75 cup (1 serving)
  • Lunch - 750 calories
  • Cottage Cheese, Nonfat, 0.75 cup (not packed)
  • Asian Chicken Salad RECIPE, 1 serving
  • Fruit Cocktail, 0.5 cup
  • Red Ripe Tomatoes, 4 slice, medium (1/4" thick)
  • Peas, edible-podded, raw, 12 pea pods
  • Whole-Wheat Crackers, 0.75 oz
  • Mayonnaise, regular (mayo), 0.5 tbsp
  • Dinner - 805 calories
  • Parmesan Cheese, grated, 3 tbsp
  • Milk, nonfat, 1 cup
  • Turkey, Ground turkey, 93% lean, 3 oz
  • Fruit Cocktail, 0.5 cup
  • Red Ripe Tomatoes, 4 slice, medium (1/4" thick)
  • Onions, raw, 4 slice, medium (1/8" thick)
  • Spaghetti, cooked without added salt (pasta), 0.5 cup
  • Olive Oil, 1 1tsp
  • Directions: Saute onions and add pureed tomatoes and cook for sauce. Add browned ground turkey and mix. Top cooked spaghetti with sauce and top with Parmesan cheese.
  • Snack - 300 calories
  • Almonds, 0.25 cup, sliced
  • Peas, edible-podded, raw, 12 pea pods
  • Flour Tortillas, 1 tortilla, medium (approx 6" dia)
  • Peanut Butter, smooth style, with salt, 0.5 tbsp

Day 5

  • Breakfast - 395 calories
  • Milk, nonfat, 1 cup
  • Yogurt, fruit, 1 container (5 oz)
  • Peaches, fresh, 1 large (2-3/4" dia) (approx 2-1/2 per lb)
  • Applesauce Oatmeal Muffins, 1 serving
  • Directions: Place milk, yogurt, and frozen peaches in a blender and mix until smooth.
  • Lunch - 750 calories
  • Cheddar or Colby Cheese, Low Fat, 2 oz
  • Hummus, 0.3 cup
  • Banana, fresh, 0.5 large (8" to 8-7/8" long)
  • Baby Carrots, raw, 5 medium
  • Bread, whole wheat (including toast) prepared from recipe, 1 slice, thin (3-3/4" x 5" x 3/8")
  • Sour Cream, reduced fat, 2 tbsp
  • Mrs. Dash (R) Garlic & Herb Seasoning Blend, 0.25 tsp
  • Dinner - 805 calories
  • Milk, nonfat, 1 cup
  • Lowfat Vanilla Ice Cream, 0.5 cup (4 fl oz)
  • Pork tenderloin, 3 oz
  • Applesauce, unsweetened, 0.75 cup
  • Sweet potato, cooked, baked in skin, without salt, 0.5 small
  • Dinner Rolls, wheat, 1 roll (1 oz)
  • Butter, unsalted, 1 pat (1" sq, 1/3" high)
  • Snack - 300 calories
  • Hummus, 0.3 cup
  • Baby Carrots, raw, 5 medium
  • Whole Wheat Hard Pretzels, 1 oz
  • French's Sweet & Tangy Honey Mustard, 4 tsp

Day 6

  • Breakfast - 395 calories
  • Milk, nonfat, 1 cup
  • Bacon, pork, microwaved, 4 medium slices, cooked (raw product packed 20/lb)
  • Raisins, 0.5 small box (1.5 oz)
  • Instant, Quick, and Regular Oats Cereal, cooked with water, 0.75 cup, cooked
  • Lunch - 750 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)
  • Sweet peppers (bell), 0.5 large (2-1/4 per lb, approx 3-3/4" long, 3" dia)
  • 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 peppers and mix with cooked broccoli and rice and top with grated cheese.
  • Dinner - 805 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 - 300 calories
  • Ham, extra lean, (5% fat), 4 slice (6-1/4" x 4" x 1/16")
  • Green Beans (snap), 12 beans (4" long)
  • Brown Rice, long grain, 0.5 cup
  • Butter, unsalted, 1 pat (1" sq, 1/3" high)
  • Herbal Tea, 1 cup (8 fl oz)

Day 7

  • Breakfast - 395 calories
  • Milk, nonfat, 1 cup
  • Yogurt, fruit, 1 container (5 oz)
  • Blueberries, fresh, 0.75 cup
  • Cheerios Cereal, original , 1 cup (1 serving)
  • Tea, brewed, 6 fl oz
  • Lunch - 750 calories
  • Swiss Cheese, 1 oz
  • Beans, black, 0.6 cup
  • Almonds, 0.25 cup, sliced
  • Tangerines, 2 small (2-1/4" dia)
  • Red Ripe Tomatoes, 4 slice, medium (1/4" thick)
  • Cucumber (with peel), 1 cup slices
  • Wild Rice, 0.6 cup
  • Dinner Rolls, wheat, 1 roll (1 oz)
  • Olive Oil, 1 1tsp
  • Balsamic Vinegar, 1 tbsp
  • Directions: Top salad with tomatoes, cucumbers, almonds and Swiss cheese
  • Dinner - 805 calories
  • Milk, nonfat, 1 cup
  • Chocolate Frozen Yogurt, 0.5 cup (4 fl oz)
  • Almonds, 0.25 cup, sliced
  • Beans, black, 0.6 cup
  • Strawberries, fresh, 12 large (1-3/8" dia)
  • Onions, raw, 4 slice, medium (1/8" thick)
  • Summer Veggie Casserole, 0.5 serving
  • Brown Rice, long grain, 0.5 cup
  • Avocados, California (Haas), 0.13 fruit without skin and seeds
  • Salsa, 0.13 cup
  • Directions: Cook beans with peppers and onions. Top beans and rice with avocado and salsa. Serve with milk. For dessert: Top chocolate frozen yogurt with almonds and strawberries.
  • Snack - 300 calories
  • Peanut Butter, smooth style, with salt, 1.5 tbsp
  • Salad Greens With Cranberry Vinaigrette, 0.5 serving
  • Bread, whole wheat (including toast) prepared from recipe, 1 slice, thin (3-3/4" x 5" x 3/8")
  • Almonds, 6 almond