My sample menu is packed with cholesterol lowering ingredients. It's based on 1600-1800 calories, so go ahead and adjust portion sizes to meet your personal weight management goals. As always, try to drink plenty of water throughout the day. For additional meal plans, grocery lists, recipes and much more information that can help you lower your cholesterol; check out my new book, JOY BAUER'S FOOD CURES

Breakfast:
Oatmeal with Milk and Fresh Berries: ½ cup dry oatmeal prepared with 1 cup water or milk (use skim, skim plus, 1% low-fat milk or soy milk); top with 2 tablespoons ground flaxseeds (or wheat germ) and ½ cup berries (sliced strawberries, raspberries and/or blackberries). Optional 1 teaspoon sugar, honey, or artificial sweetener.

 
Lunch
Turkey/Ham Avocado Sandwich: 4 oz sliced turkey breast (or lean ham or grilled chicken breast), topped with 2-3 thin slices of avocado, romaine lettuce or spinach leaves, tomato and onion on 2 slices of whole grain bread or pita (optional mustard, 2 teaspoons reduced fat mayonnaise or hummus); large handful baby carrots or green/red/yellow pepper sticks.

Afternoon Snack
Apple and 10 almonds

Dinner
Hearty Turkey Meatloaf with Salad: one serving Hearty Turkey Meatloaf (*see recipe below); enjoy with large tossed salad filled with leafy greens, sliced peppers, mushrooms, carrots, tomatoes, optional beets and artichokes - tossed with ½ cup beans (black, navy, garbanzo, pinto, or kidney) and 2 teaspoons olive oil and unlimited vinegar or fresh lemon (or use 2-4 tablespoons low-calorie salad dressing).

PM Snack:
Strawberry-Banana Fruit Smoothie: in a blender, mix 1 cup skim milk, 1 cup frozen strawberries, ½ frozen banana.

HEARTY Turkey Meatloaf - recipe from JOY BAUER'S FOOD CURES

You won't miss the high fat beef in my heart-smart version of meatloaf. It's got great flavor and health busting ingredients - even oatmeal (instead of white breadcumbs) which adds soluble fiber and creates the perfect consistency.

Serves 4
Ingredients
1 pound ground turkey breast
1 small zucchini, grated (about 1 cup)
1/2 cup shitake mushrooms, chopped
4 garlic cloves, minced
1 cup instant oatmeal
1/4 cup skim milk
1/4 cup fresh basil, thinly sliced
2 egg whites
3 Tbs low-sodium soy sauce
1/2 tsp dried or fresh thyme
1/2 tsp dried oregano
non-fat cooking spray
salt substitute and freshly ground black pepper to taste

Directions
Preheat the oven to 350 degrees F. Coat a 1-quart loaf pan with cooking spray or line a loaf pan with aluminum foil. In a large bowl , mix all the ingredients and season with salt substitute and pepper.
Press the turkey mixture into the loaf pan. Cover with aluminum foil and bake 40 minutes. Remove the foil and bake an additional 5-10 minutes, until the top begins to brown and the center is no longer pink. Serve immediately.

Nutrition Analysis (1 serving = ¼ meatloaf)
Calories: 239
Protein (gm): 33
Carbohydrates (gm): 20
Total Sugar (gm): 4
Total Fat (gm): 3
Saturated Fat (gm): 0
Cholesterol (mg): 45
Sodium (mg): 569
Fiber (gm): 3