1 Week Meal Plan
This is a plant based, whole foods meal plan. The first page or two explains how to make your own plant based hummus, cottage cheese and yogurt. Going "plant based" will quickly improve anyone's cholesterol and dramatically reverse or reduce their risk for cardiovascular disease.
Not Ready to Eliminate Meat Entirely?
We encourage you to explore the many "plant based" options. But we are even more excited for you to start your "whole foods" journey, and if the "plant based" restriction is getting in the way, you can easily substitute some lean protein animal products. If you were to add some low fat animal products to this meal plan you could substitute store bought non-fat cottage cheese and greek yogurt, and hummus. You might also prefer to add some ground turkey to the Bolognese recipe or chicken breast to the Tofu Stir Fry for example. That said, at some point you oughta "give tofu a chance"!
https://gwdocs.org/sites/g/files/zaskib551/files/2022-03/ACLM-Eating-on-a-Budget.pdf