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This 7-day plan targets LDL cholesterol reduction via the dietary levers with the strongest evidence: the four-pillar Portfolio Diet developed by Dr. David Jenkins (viscous soluble fiber, plant sterols, soy protein, nuts) combined with the 2018 AHA/ACC saturated-fat-reduction framework [1][2]. The plan is Mediterranean-leaning at 1,800 kcal. Oats anchor breakfasts (3+ days for soluble fiber), legumes feature daily, fatty fish 2–3× weekly for omega-3, nuts at 1 oz daily, olive oil replaces butter, no red meat, no processed meats. Per the Harvard Health review, full Portfolio Diet compliance can deliver up to 30%+ LDL reductions in trials [2]. Day 1 starts Sunday.
Click any day to see the full meal breakdown with macros. Days are interchangeable — eat all 7 within a week in any order.
Most of the week’s cooking happens on Sunday. Doing the prep up-front means weekday meals come together in 10 minutes or less.
Kayte is a nutrition writer, food and recipe content creator, and wellness educator. She bridges evidence-based nutrition science with everyday cooking — translating research into practical recipes, meal ideas, and wellness habits that readers can actually use in their kitchens.
Save this plan, generate a custom grocery list, and let us text you the prep schedule for Sunday.
