1200 Calorie Diet Plan to Lower Cholesterol and Lose Weight (PDF)

We are here with a 1200 calorie diet plan and sample menu program that we have specially prepared to help you lower your cholesterol and lose weight.

Here is the 1200 Calorie Diet Plan to Lower Cholesterol and Lose Weight

High LDL bad cholesterol increases your risk of cardiovascular diseases. Keeping cholesterol within proper ranges is the best way to reduce potential risks. Until recently, eggs, cheese, and red meat were cited as the biggest culprits of high cholesterol. However, recent research advocates the opposite view and instead cites refined carbohydrates, saturated fats and trans fats as the biggest culprits. Fortunately, changing the foods you eat and exercising regularly are the most effective ways to lower high cholesterol levels.

In the 1200 calorie diet plan to lower cholesterol and lose weight, healthy meals and snacks will help reduce high cholesterol. For this, we will review a 5-day meal plan. The meal plan includes high fiber foods, whole grains and healthy fats. These are all carefully selected foods to raise the good cholesterol “HDL” and lower the bad high cholesterol “LDL”. You will find delicious foods like oatmeal, nuts, beans and lots of fruits and vegetables on your diet list.

With this cholesterol-lowering diet list, you will also get rid of excess fat in your body and you will feel fit. It has been scientifically proven that losing weight lowers bad cholesterol and increases good cholesterol. Before starting to change your diet, if you have any chronic conditions that may affect your health, it would be a good idea to seek help from a specialist physician.

1200 Calories Diet Plan to Lower Cholesterol and Lose Weight

With the cholesterol diet list, approximately 11 lbs. can be lost in 7-10 days. This weight loss may vary depending on the basal metabolic rate of the person, genetics, age, gender and current weight. Let’s get started if you’re ready without further ado.

Day-1

1200 calories diet plan to lower cholesterol and lose weight

1200 calories diet plan to lower cholesterol and lose weight – The breakfast calories for the 1st day is 274

Breakfast:

  • 1 glass of carrot or grapefruit juice
  • 1 slice of medium-thick whole wheat bread (40 grams)
  • 1 slice of low-fat feta cheese (25 grams)
  • 5 black or 4 green olives
  • 2 cherry tomatoes and 1 small cucumber

Snack:

  • 1 medium-size apple

Lunch:

  • 1 serving of mushroom chicken sauté (240 grams)
  • A bowl of Tzatziki (100 grams)
  • 1 slice of whole wheat bread
  • 3 tablespoons of cooked cracked wheat

Snack:

  • 2 walnuts
  • 2 dried apricots

Dinner:

  • 8 tablespoons of green lentil meal or 1 serving of artichoke made with olive oil
  • 1 serving of salad
  • 1 slice of whole wheat bread
  • 1 bowl of diet zucchini soup or homemade tomato soup

Snack:

  • 100 grams raspberry / Blackberry / Grape / An apple

Total Calories: 1195 

Day-2

Breakfast:

  • 4 tablespoons of oatmeal (40 grams)
  • 2 tablespoons of yogurt (90 grams)
  • 1 banana (90 grams)
  • 1 teaspoon of cinnamon
  • 1 teaspoon of honey
  • 1 cup of coffee or herbal tea

Snack:

  • 5 raw hazelnuts
  • 1 tablespoon of raisins

Lunch:

  • 1 serving of  kidney beans cooked with olive oil
  • 1 slice of whole wheat bread (40 grams)
  • 1 glass of buttermilk

Snack:

  • 1 pear / 1 quince / 2 tangerines / 1 glass of fresh grapes

Dinner:

  • 1 serving of fish (200 grams)
  • 1 serving of green salad
  • 1 bowl of red lentil soup
  • 1 slice of wholemeal bread

Total Calories: 1328

Day-3

1200 calories diet plan to lower cholesterol and lose weight

1200 calories diet plan to lower cholesterol and lose weight – Dinner calorie for the 3rd day is 382

Breakfast:

  • 1 medium-size boiled egg
  • 1 slice of whole wheat bread (40 grams)
  • 1 portion of cress, arugula, parsley
  • 1 tomato and cucumber
  • 1 slice of light cheese
  • 1 cup of coffee or unsweetened tea

Snack:

  • 1 serving of fruit salad

Lunch:

  • 1 serving of sautéed mushrooms or leeks
  • 1 bowl of yogurt
  • 2 slices of wholemeal bread

Dinner:

  • 1 serving of chicken or 7 spoons of chickpea meal with meat
  • 1 slice of wholemeal bread
  • 1 serving of salad

Snack:

  • 1 cup of cinnamon milk

Total Calories: 1275

Day-4

Breakfast:

  • Omelette made with 3 mushrooms, 4-5 leaves of spinach, 1 slice of cheddar, 2 eggs
  • 2 slices of wholemeal bread
  • 1 cup of unsweetened tea or coffee

Snack:

  • Boiled potato (small-size)

Lunch:

  • 8 tablespoons of chickpea meal without meat
  • 1 bowl of tzatziki
  • 4 tablespoons of cooked cracked wheat

Snack:

  • 1 green apple

Dinner:

  • 1 serving of green beans with meat
  • 3 tablespoons of tomato pasta
  • 1 glass of buttermilk
  • 1 portion salad

Snack:

  • 1 cup of cinnamon milk

Total Calories: 1299

Day-5

1200 calories diet plan to lower cholesterol and lose weight

1200 calories diet plan to lower cholesterol and lose weight – On the 5th day, the calorie of lunch is 339.

Breakfast:

  • 1 serving low-fat vegetable egg
  • 2 slices of wholemeal bread
  • 1 glass of lactose-free or semi-skimmed milk

Snack:

  • 1 walnut
  • Half handful of almonds

Lunch:

  • 1 bowl of homemade soup
  • 8 tablespoons of spinach with yogurt
  • 4 tablespoons of plain pasta

Snack:

  • 1 portion of fruit salad

Dinner:

  • 1 portion boiled chicken shank with carrots and potatoes
  • 4 tablespoons of rice
  • 1 glass of buttermilk

Total Calories: 1273

Printable (PDF) 1200 Calories Diet Plan to Lower Cholesterol and Lose Weight

MealsDay 1Day 2Day 3Day 4Day 5
Breakfast1 glass of carrot or grapefruit juice
1 slice of medium-thick whole wheat bread (40 grams)
1 slice of low-fat feta cheese (25 grams)
5 black or 4 green olives
2 cherry tomatoes and 1 small cucumber
4 tablespoons of oatmeal (40 grams)
2 tablespoons of yogurt (90 grams)
1 banana (90 grams)
1 teaspoon of cinnamon
1 teaspoon of honey
1 cup of coffee or herbal tea
1 medium-size boiled egg
1 slice of whole wheat bread (40 grams)
1 portion of cress, arugula, parsley
1 tomato and cucumber
1 slice of light cheese
1 cup of coffee or unsweetened tea
Omelette made with 3 mushrooms, 4-5 leaves of spinach, 1 slice of cheddar, 2 eggs
2 slices of wholemeal bread
1 cup of unsweetened tea or coffee
1 serving low-fat vegetable egg
2 slices of wholemeal bread
1 glass of lactose-free or semi-skimmed milk
Snack1 medium-size apple5 raw hazelnuts
1 tablespoon of raisins
1 serving of fruit saladBoiled potato (small-size)1 walnut
Half handful of almonds
Lunch1 serving of mushroom chicken sauté (240 grams)
A bowl of Tzatziki (100 grams)
1 slice of whole wheat bread
3 tablespoons of cooked cracked wheat
1 serving of  kidney beans cooked with olive oil
1 slice of whole wheat bread (40 grams)
1 glass of buttermilk
1 serving of sautéed mushrooms or leeks
1 bowl of yogurt
2 slices of wholemeal bread
8 tablespoons of chickpea meal without meat
1 bowl of tzatziki
4 tablespoons of cooked cracked wheat
1 bowl of homemade soup
8 tablespoons of spinach with yogurt
4 tablespoons of plain pasta
Snack2 walnuts
2 dried apricots
1 pear / 1 quince / 2 tangerines / 1 glass of fresh grapes1 green apple1 portion of fruit salad
Dinner8 tablespoons of green lentil meal or 1 serving of artichoke made with olive oil
1 serving of salad
1 slice of whole wheat bread
1 bowl of diet zucchini soup or homemade tomato soup
1 serving of fish (200 grams)
1 serving of green salad
1 bowl of red lentil soup
1 slice of wholemeal bread
1 serving of chicken or 7 spoons of chickpea meal with meat
1 slice of wholemeal bread
1 serving of salad
1 serving of green beans with meat
3 tablespoons of tomato pasta
1 glass of buttermilk
1 portion salad
1 portion boiled chicken shank with carrots and potatoes
4 tablespoons of rice
1 glass of buttermilk
Snack100 grams raspberry / Blackberry / Grape / An apple1 cup of cinnamon milk1 cup of cinnamon milk
Total calories for the day1195 1328127512991273

See Also:

Low Carb Low Cholesterol Meal Plans

1200 calorie Pescatarian Meal Plan

7 Delicious Fruits Good for Skin