7-Day High-Fiber Mediterranean Diet Meal Plan for Lower Cholesterol

Mass at a glance
Breakfast/ on the snack	Lunch/ pm snack	Dinner/ evening snack
Mango-Bleuer-Smoothie	Marinated chickpea salad/ yogurt & banana	High protein black bean salad/ data & nut butter
Apple polanate overnight oats/ avocado toast	High protein black bean salad/ mixed nuts	Pesto pasta with tomatoes/ chocolate strawberry beautiful cream
Apple polanate overnight oats/ avocado toast	Vegan cereals/ hummus & cucumbers	Chicken and chickpea.
Apple padding overnight oats/ mixed nuts	Vegan cereals/ data & nut butter	Poblano chicken fajitas/ chocolate strawberry beautiful cream
Apple padding overnight oats/ yogurt & berries	Vegan cereals/ hummus & cucumbers	Slow cooked white bean stew/ chocolate strawberry beautiful cream
Blueberry and peanut butter chia pudding/ mixed nuts	Slow cooked white bean stew	Salmon with Orzo & Brokkoli/ Joghurt & Berries
Blueberry and peanut butter -chia -pudding	White bean salad with feta/ hummus & cucumbers	Healingbutt with quinoa & Brussels sprouts/ dates & nut butter

Day 1

Breakfast (387 calories)

Lunch (373 calories)

Afternoon snack (238 calories)

• 1 cup of simple, fatty greek yogurt
• 1 middle banana

Dinner (595 calories)

Evening snack (229 calories)

• 2 Mittel Medjool data
• 1 tablespoon of peanut butter

Daily total number: 1,822 calories, 65 g fat, 75 g protein, 258 g of carbohydrates, 51 g fiber, 1,535 mg sodium

To make it 1,500 calories: Snack and Pita leave out of lunch.

To do 2,000 calories: Add ¼ cup of unsalted Mixed nuts for morning snack.

Day 2

Breakfast (343 calories)

Morning snack (230 calories)

Lunch (595 calories)

Afternoon snack (199 calories)

• ¼ cup of unsalted nuts

Dinner (342 calories)

Evening snack (128 calories)

Daily total number: 1,836 calories, 70 g fat, 68 g protein, 264 g of carbohydrates, 60 g fiber, 1,786 mg sodium

To make it 1,500 calories: Leave afternoon and evening snacks.

To do 2,000 calories: Add 2 tablespoons of walnuts for breakfast and 1 middle banana for afternoon snack.

Day 3

Breakfast (343 calories)

Morning snack (230 calories)

Lunch (486 calories)

Afternoon snack (164 calories)

• ¼ cup of hummus
• 1 cup of cup cut cucumber

Dinner (426 calories)

Evening snack (128 calories)

Daily total number: 1,777 calories, 60 g fat, 84 g protein, 256 g of carbohydrates, 55 g fiber, 2,048 mg sodium

To make it 1,500 calories: Leave the afternoon snack and the banana from lunch.

To do 2,000 calories: 2 tablespoons of walnuts for breakfast and 1 tablespoon of peanut butter add for lunch (with banana).

Day 4

Breakfast (343 calories)

Morning snack (199 calories)

• ¼ cup of unsalted nuts

Lunch (381 calories)

Afternoon snack (229 calories)

• 2 Mittel Medjool data
• 1 tablespoon of peanut butter

Dinner (500 calories)

Evening snack (128 calories)

Daily total number: 1,780 calories, 79 g fat, 72 g protein, 222 g carbohydrates, 43 g fiber, 1,223 mg sodium

To make it 1,500 calories: Leave the morning snack and the peanut butter from the afternoon snack.

To do 2,000 calories: Add 2 tablespoons of walnuts for breakfast and 1 middle banana for the morning snack.

Day 5

Breakfast (343 calories)

Morning snack (186 calories)

• 1 cup of simple, fatty greek yogurt
• 1 cup of strawberries

Lunch (486 calories)

Afternoon snack (164 calories)

• ¼ cup of hummus
• 1 cup of cup cut cucumber

Dinner (526 calories)

Evening snack (128 calories)

Daily total number: 1,832 calories, 49 g fat, 98 g protein, 271 g carbohydrates, 55 g fiber, 1,713 mg sodium

To make it 1,500 calories: Leave out snacks in the morning and in the afternoon.

To do 2,000 calories: 2 tablespoons of walnuts for breakfast and 1 tablespoon of peanut butter add for lunch (with banana).

Day 6

Breakfast (478 calories)

Morning snack (199 calories)

• ¼ cup of unsalted nuts

Lunch (526 calories)

Dinner (425 calories)

Evening snack (186 calories)

• 1 cup of simple, fatty greek yogurt
• 1 cup of strawberries

Daily total number: 1,813 calories, 70 g fat, 128 g protein, 179 g of carbohydrates, 48 ​​g fiber, 1,713 mg sodium

To make it 1,500 calories: Snack and Pita leave out of lunch.

To do 2,000 calories: Add 1 middle banana with 1 tablespoon of peanut butter for afternoon snack.

Day 7

Breakfast (478 calories)

Morning snack (105 calories)

Lunch (416 calories)

Afternoon snack (164 calories)

• ¼ cup of hummus
• 1 cup of cup cut cucumber

Dinner (406 calories)

Evening snack (229 calories)

• 2 Mittel Medjool data
• 1 tablespoon of peanut butter

Daily total number: 1,798 calories, 82 g fat, 83 g protein, 206 g carbohydrates, 48 ​​g fiber, 1,439 mg sodium

To make it 1,500 calories: Leave out snacks in the morning and in the afternoon.

To do 2,000 calories: Add the morning snack ¼ cup of unsalted mixed nuts.

How the Mediterranean Diet Cholesterol benefits

The Mediterranean diet revolves around lean proteins such as beans, nuts and fish that only have very saturated fat – the type of fat that the LDL cholesterol can increase if they are used more. It is also rich in vegetable foods such as fruits, vegetables, legumes and whole grains that are naturally high of antioxidants and fiber – Nutrika that prevent their digestive tract from absorbing cholesterol.

The best thing is that the Mediterranean diet is pretty easy to follow because it is not excessively restrictive, which is one of the most popular and sustainable diets. Nothing is completely limited in this diet, but saturated fats, additional sugar and refined grains are consumed in moderation for further health benefits of the heart.